Time to change it Up!! Critique My Diet.

[gangustahn]

I posted a thread a few weeks back about staying on track or switching. Anyhow, seems that i hit a plateau. Two weeks without losing weight. No big deal.. However, I figure if I could speed up my fat loss why not? Ok so here is some info from the last post.

I am 5'&7" 179.6 lbs at 19.7% bodyfat.

My goals are to cut as much bodyfat as possible and then start on a clean bulk. But I guess my short term goal is to drop bodyfat relatively quickly.

My TDEE is 2584 calories.

Sample Diet....
9am
Oatmeal 3eggs 25/26/17/360cal

11am
Chicken drumsticka(was on sale no skin eaten), misc greens or vegetables
38/7/11/282cal

1pm
can of tuna, white rice
40/44/2/368cal

2pm Workout

PWO Protein shake w/ 2%milk
62/20/10/412cal


5pm
3chicken drumsticks , white rice
35/44/7/418cal


7pm

Chicken, tuna or eggs. Some days Steak or fish.. Depends on how i feel..

can of tuna, white rice(used for an example
40/44/2/368cal

Total calories =2208......

I was wondering in this case is sorta works out I am under roughly 300 calories. However there are days where after 5pm i am still short like 1200 calories. What do you guys recommend??

[gangustahn]

OOOPS... After the TDEE That is what my diet is going to look like

[chubbsub]

suggestions in bold :

I posted a thread a few weeks back about staying on track or switching. Anyhow, seems that i hit a plateau. Two weeks without losing weight. No big deal.. However, I figure if I could speed up my fat loss why not? Ok so here is some info from the last post.

I am 5'&7" 179.6 lbs at 19.7% bodyfat.

My goals are to cut as much bodyfat as possible and then start on a clean bulk. But I guess my short term goal is to drop bodyfat relatively quickly.

My TDEE is 2584 calories.

Sample Diet....
9am
Oatmeal 3eggs 25/26/17/360cal
you need more protein/eggs here

11am
Chicken drumsticka(was on sale no skin eaten), misc greens or vegetables
38/7/11/282cal
chicken breast, add some healthy fats here

1pm
can of tuna, white rice
40/44/2/368cal
no white rice, use a more complex carb...maybe also add some fruit here

2pm Workout

PWO Protein shake w/ 2%milk
62/20/10/412cal
if you're cutting, then no milk


5pm
3chicken drumsticks , white rice
35/44/7/418cal
chicken breast....do brown rice or a sweet potato here, or other starchy, complex carb


7pm

Chicken, tuna or eggs. Some days Steak or fish.. Depends on how i feel..

can of tuna, white rice(used for an example
40/44/2/368cal
make this a pro/fat meal...skip the rice, add some flaxseed oil, nuts, etc.

Total calories =2208......

I was wondering in this case is sorta works out I am under roughly 300 calories. However there are days where after 5pm i am still short like 1200 calories. What do you guys recommend?? don't worry about cals so much...worry about macros....if you choose clean, healthy foods in adequate portions, the cal amounts should work out just fine

[Klimax]

You surly need more efas in that diet.
In any case if you reached a plateau you should up cardio and/or drop carbs (take them at breakfast and postwo from oats and rice; in other meals from veggies).

[gangustahn]

Ok, so if i add flax seed oil, and or fish oil to a couple meals would that work out better?

I just bought a crap load of chicken drumsticks. LOL they were only 29 cents a lb.. I figured Id save some cash.. Ill pick up some chicken breast and mix it in until i finish then I will go with mostly chicken breast.


Ok so my last meal of the day.. Should be fine just drop the carbs and eat more fat?

What kind of fruits do you recommend? I though fruits had sugars and I shouldnt eat them.

Thanks ALot!!

[gangustahn]

So finally white rice is out? Im asian so we have a surplus everyday.. I figured I just wouldnt let it go to waste..

[gangustahn]

Alright. white rice is out.. =( lol

[collar]

Ok, so if i add flax seed oil, and or fish oil to a couple meals would that work out better?

I just bought a crap load of chicken drumsticks. LOL they were only 29 cents a lb.. I figured Id save some cash.. Ill pick up some chicken breast and mix it in until i finish then I will go with mostly chicken breast.


Ok so my last meal of the day.. Should be fine just drop the carbs and eat more fat?

What kind of fruits do you recommend? I though fruits had sugars and I shouldnt eat them.

Thanks ALot!!

if your looking to cut or lose some body fat whatever you want to call it.

i would get rid of milk
keep the fruits to a minimum (green apples,berries)
protein: chicken breast/turkey,egg whites,tuna,fish,whey,lean red meat.
carbs: sweet potatoes,brown rice,oats
fats:fish oil,extra virgin olive oil,flax seed,almonds,avocado

i would finish off by saying those drumsticks i would not finish them, just get yourself better quality leaner proteins.

[gangustahn]

Thanks guys. I will take all of your considerations and implement them. I will post a new diet in the next few days