New member: Diet critique request

[musclebear]

Intro/Goals
I have been reading through many stickies/posts on your site here and been forcing my brain to act as sponge soaking up all of the good info. I'm pretty impressed with the amount of knowledge and the willingness to help new folks to the site as long as they have done their homework. My first thought was I could do a cycle to help with my weight loss and increase of muscle mass goals, but I realise that it would be a waste of time and money now as I'm simply too fat and don't have enough muscle to get quality results on a cycle. I'm still researching cycles and not yet convinced this is the way to go for me.

Anyway, my goals are to build a solid muscular/strength base while trying to dump fat, about 25 pounds worth of fat in about three months (losing 2 lbs a week for three months, which I think should be possible, but open to suggestions/corrections). I have managed to lose 30 lbs of fat over the last six months, but probably not with the best diet and exercise program as my strength is in the toilet. I have also realised that I have been completely undereating getting in about 2000 cals a day instead of 3000. So, to get me out of this here is a diet proposal. I'm carb sensitive, thus my thinking is to effectively no/low carb on non-lifting days and keep carbs to pre and post workouts on lifing days. Possibly I am shooting myself in the foot which is why I'm looking for some critique/advice. I'm still researching lifting programs, but will be looking to something 3-4 days a week with a day off between. Would it better only to have the PWO shake (no pre WO shake) to start to see how I do with fat loss? I probably should add some fish oils instead of only EVOO.

Thank you for your help!

Stats
male
age 46
weight 225 lbs (180 lbs lbm, fat mass 45 lbs)
height 6-1
bf 25%
Neck 16.5 in
Chest 43.5 in
Upper arms 15 in
Forearms 12.5 in
Waist 43.5 in
Hips 43 in
Thighs 26 in
Calves 17 in

BMR = 370 + (21.6 X 81.8) = 2136
TDEE = 2136 X 1.55 = 3310.8 (1.55 based on lifting 3-4 times a week, fast walking every morning, and stationary sprint cycles on non-lifting days)

Proposed Diet Non-lifting Days
7:00 am Fast walk for 45 minutes

8:00 Meal 1
8 eggs (four whole, 4 egg whites)
1 tbsp olive oil
Cals: 521, P 38.9 g, C 3.5 g, F 38.1 g

11:00 Meal 2
Casein whey protein shake w/ 1 tbsp olive oil
Cals: 329 P 50 g, C 3g, F 13.5 g

1:00 Meal 3
200 grams chicken breast (will change this up day to day to to fish or meat, etc but keeping to about 50 grams protein)
1 tbsp olive oil
1 cup steamed broccoli
Cals: 491, P 55.1 g, C 3.9 g, F 27.6

4:00 Meal 3
Casein whey protein shake w/ 1 tbsp olive oil
Cals: 329 P 50 g, F 15 g, C 3

17:00 Stationary cycle sprints: six sprints of 30 seconds followed by 90 seconds recovery, followed by about 156 minutes regular cycling

6:00 Meal 4
200 grams chicken breast (will change this up day to day to to fish or meat, etc but keeping to about 50 grams protein)
1 tbsp olive oil
1 cup steamed broccoli
Cals: 491, P 55.1 g, C 3.9 g, F 27.6

9:00 Meal 5
Casein whey protein shake w/ 1 tbsp natural peanut butter
Cals: 302 P 53.6 g, F 7.7 g, C 5.2 g

Proposed Diet Lifting Days
As above, but with:

1 Pre WO shake of 50 grams maltodextrin and 25 gram whey and
Cals: 300 P 25 g, C 50 g

1 Post WO shake of 50 grams maltodextrin and 25 gram whey
Cals: 300 P 25 g, C 50 g

No cycle sprints on workout days. Workouts will be around 6:00 pm or so.

Macro totals non-lifting days
Cals 2463, P 302.7 g, C 22.5 g, F 128 g

Macros total on lifting days
Cals 3111, P 350.3 g, C 126.1 g, F 133.2 g

[jamyjamjr]

way too many shakes...

omit all the shakes on your non training days for real whole foods... on your training day do a shakee pwo..

btw you can have a casein shake before bed either day, that's okay.. (though i would rather have you eat some lean beef..)

[musclebear]

Wow, that was a quick response. Thanks!

So, to be clear, macros look good for what my goals are?

I will adjust as many shakes as I can (except PWO) to real food.

[jamyjamjr]

i couldn't telll u untill you make the changes i proposed and post up your diet with daily totals...

[musclebear]

Revised version

Proposed Diet Non-lifting Days
7:00 am Fast walk for 45 minutes

8:00 Meal 1
8 eggs
1 tbsp olive oil
Cals: 689, P 50.1 g, C 3.1 g, F 53.1 g

11:00 Meal 2
180 grams chicken breast (will change this up day to day to to fish or meat, etc but keeping to about 50 grams protein)
1 tbsp olive oil
1 cup steamed broccoli
Cals: 491, P 55.1 g, C 3.9 g, F 27.6

1:00 Meal 3
180 grams chicken breast (will change this up day to day to to fish or meat, etc but keeping to about 50 grams protein)
1 tbsp olive oil
1 cup steamed broccoli
Cals: 491, P 55.1 g, C 3.9 g, F 27.6

4:00 Meal 3
180 grams chicken breast (will change this up day to day to to fish or meat, etc but keeping to about 50 grams protein)
1 tbsp olive oil
1 cup steamed broccoli
Cals: 491, P 55.1 g, C 3.9 g, F 27.6
17:00 Stationary cycle sprints: six sprints of 30 seconds followed by 90 seconds recovery, followed by about 156 minutes regular cycling

6:00 Meal 4
180 grams chicken breast (will change this up day to day to to fish or meat, etc but keeping to about 50 grams protein)
1 tbsp olive oil
1 cup steamed broccoli
Cals: 491, P 55.1 g, C 3.9 g, F 27.6

9:00 Meal 5
Casein whey protein shake w/ 1 tbsp natural peanut butter
Cals: 302 P 53.6 g, F 7.7 g, C 5.2 g

Proposed Diet Lifting Days
As above, but with

1 Post WO shake of 50 grams maltodextrin and 25 gram whey
Cals: 300 P 25 g, C 50 g

No cycle sprints on workout days. Workouts will be around 6:00 pm or so.

Macro totals non-lifting days
Cals 2955, P 324.1 g, C 23.9 g, F 171.2 g

Macros total on lifting days
Cals 3279, P 347.9.3 g, C 75.7 g, F 173.8 g

[jamyjamjr]

what are cycle sprints?? also your eating too much of the same protien source and that can lead to food born allergies... switch it up a little..


as for the daily totals, the split is a little weird, but i have tried it before with success... eating around 50 to 75g of carbs a day on workout days...

seems your eating at your tdee which is good for your goals..

your gonna have to do alotta cardio though.. 45 to 1 hour a day including off days ( i like to do cardio 6 days a week)

make sure you have scheduled refeeds also

[musclebear]

Again, thanks for the fast feedback. Agreed on switching up the protein and vegetable source as much as possible--I wanted to establish a baseline and know the macros will change a bit based on chicken, beef, or fish and veggies chosen. I will have to change them up to keep from being bored in addition to preventing allergies.

Cycle sprints: Just as in running sprints, run for 30 seconds, walk or jog for 90 seconds, sprint for 30 seconds, walk/jog for 90 seconds etc.

Weekly refeeds at 1 meal would be enough? I'm thinking to allow myself a "cheat" meal once a week where I have a bit more than normally allowed, but not an all out binge for 2 hours.

I also agree on the macro splits, but as I'm carb sensitive currently, I'm trying to keep carbs only to pwo. I expect to be able to change this once my bf drops, and with some luck, lbm increases...that's to see in a couple of months.

Thanks very much for your help.

[jamyjamjr]

forget cycle sprints.. i would go low intensity 130ish bpm for sustained peroids.. am empty stomach cardio is great, but pwo works well too

[musclebear]

To be honest, cycle sprints are not my favourite things to do LOL as my butt gets very sore from sitting on the stationary bike. I might do two 45 min walks a day, one before breakfast and one later in the day or after lifting. I walk at a pretty fast clip, but not sure it gets me near 130 bpm, but can check that tomorrow morning. Again, many thanks for your help!

[jamyjamjr]

np bud... btw i would do a clean refeed day instead of a cheat meal.. 400-500g of carbs on that day from good complex carb sources

[musclebear]

Excellent, I would prefer to keep it clean, so that's perfect. I can add in borwn rice, sweet potatoes, etc on that day and aim for 400-500 grams. I'm bound to lapse into a carb coma until I get used to it, but I get the method. Thanks!