Diet Help

[jrc0202]

Hello, I am in some serious need of diet help. Since I’ve started my career (about 2 years ago) my physical fitness has had to be put on hold and I’ve gained over 35lbs. I’ve gone from a size 34 to a size 38, and quite honestly I’m disappointed in myself. Now I’m ready to get back into shape. I want to do some type of cutting diet to get back to baseline as soon as possible. I have a good friend at work who is a bodybuilder that has suggested the following diet to me. It is basically his competition cutting diet adjusted for me. I wanted to run it by you guys because I trust yalls advice and know yall are the experts.

Now for the stats: I’m 25 years old. 5’8” tall and weigh 201.5lbs. I’m 21%BF. My BMR is 1933 and my TDEE is 2803. Here is a sample of what he suggested.

Breakfast 7am
6 egg whites - 96 cal/0g fat/0 carbs/24 protein
½ cup oats-150 cal/3g fat/27 carbs/5g protein
total – 246 cal/3g fat/27 carbs/29g protein

Snack 10am
6oz. chicken breast - 195 cal/1.5g fat/0 carbs/40g protein
1 cup cooked brown rice - 170 cal/1g fat/36g carbs/4g protein
total – 365 cal/2.5g fat/36g carbs/44g protein

Lunch 1pm
6 oz. grilled tuna - 180 cal/1.5g fat/0 carbs/39g protein
1 cup cooked brown rice - 170 cal/1g fat/36g carbs/4g protein
1 cup broccoli - 31 cal/0g fat/6g carbs/3g protein
total - 381 cal/1g fat/42g carbs/46g protein

Snack 4pm
6oz. chicken breast - 195 cal/1.5g fat/0 carbs/40g protein
1 cup cooked brown rice - 170 cal/1g fat/36g carbs/4g protein
total – 365 cal/2.5g fat/36g carbs/44g protein

Supper 7pm
6oz. chicken breast - 195 cal/1.5g fat/0 carbs/40g protein
1 cup cooked brown rice - 170 cal/1g fat/36g carbs/4g protein
1 cup broccoli - 31 cal/0g fat/6g carbs/3g protein
total - 396 cal/2.5g fat/42g carbs/47g protein

Workout – 1hr cardio 5x week

PWO 10pm
Protein Shake - 204 cal/1.5g fat/9g carbs/40g protein

TOTALS - 1957 cal/11.5g fat/192g carbs/250g protein

All help would be greatly appreciated. Thanks.

[Narkissos]

Hello, I am in some serious need of diet help. Since I’ve started my career (about 2 years ago) my physical fitness has had to be put on hold and I’ve gained over 35lbs. I’ve gone from a size 34 to a size 38, and quite honestly I’m disappointed in myself. Now I’m ready to get back into shape. I want to do some type of cutting diet to get back to baseline as soon as possible. I have a good friend at work who is a bodybuilder that has suggested the following diet to me. It is basically his competition cutting diet adjusted for me. I wanted to run it by you guys because I trust yalls advice and know yall are the experts.

Now for the stats: I’m 25 years old. 5’8” tall and weigh 201.5lbs. I’m 21%BF. My BMR is 1933 and my TDEE is 2803. Here is a sample of what he suggested.

Breakfast 7am
6 egg whites - 96 cal/0g fat/0 carbs/24 protein
½ cup oats-150 cal/3g fat/27 carbs/5g protein
total – 246 cal/3g fat/27 carbs/29g protein

Snack 10am
6oz. chicken breast - 195 cal/1.5g fat/0 carbs/40g protein
1 cup cooked brown rice - 170 cal/1g fat/36g carbs/4g protein
total – 365 cal/2.5g fat/36g carbs/44g protein

Lunch 1pm
6 oz. grilled tuna - 180 cal/1.5g fat/0 carbs/39g protein
1 cup cooked brown rice - 170 cal/1g fat/36g carbs/4g protein
1 cup broccoli - 31 cal/0g fat/6g carbs/3g protein
total - 381 cal/1g fat/42g carbs/46g protein

Snack 4pm
6oz. chicken breast - 195 cal/1.5g fat/0 carbs/40g protein
1 cup cooked brown rice - 170 cal/1g fat/36g carbs/4g protein
total – 365 cal/2.5g fat/36g carbs/44g protein

Supper 7pm
6oz. chicken breast - 195 cal/1.5g fat/0 carbs/40g protein
1 cup cooked brown rice - 170 cal/1g fat/36g carbs/4g protein
1 cup broccoli - 31 cal/0g fat/6g carbs/3g protein
total - 396 cal/2.5g fat/42g carbs/47g protein

Workout – 1hr cardio 5x week

PWO 10pm
Protein Shake - 204 cal/1.5g fat/9g carbs/40g protein

TOTALS - 1957 cal/11.5g fat/192g carbs/250g protein

All help would be greatly appreciated. Thanks.

The diet looks pretty decent.

The macro totals aren't correct though.

e.g. 1 cup of (cooked) brown rice is nearly 45.8 gr of carbs etc.

Also... what did you factor in to calculate your TDEE?

Thirdly, you're *only* doing cardio with this diet?