Diet Help Please

[valenti00]

Hey guys i have a basic diet down but i would really like to fine tune it, i've read alot of posts and the members on here are really great so please any help would be great.

I'm 5'9". 165 lbs.

My BMR is around 2,600 and thats if i use a 1.5 figure for my activity level. I am currently going to be working out twice a day so if i use the 1.725 number i'll be right around 3000 calories a day.

I'm looking to drop BF and cut up but not lose to much weight. Last year i ended up getting cut but down to 148lbs which i really didnt feel strong and healthy. I feel much better at a 165-170 range.

I currently do the insanity workout (cardio) every morning on an empty stomach and i lift at night after work. i'm not sure if i should be shooting for a 40/40/20 split or what would be best to maintain my weight but cut up.

Here is my current diet along with my workout

6:30-7:30 - Cardio
7:30 - Meal 1 - PWO - 3/4 cup oats and 2 scoops of protein, 1 Orange. 470 Calories

10:30 Meal 2 - 2 eggs, 6 egg white, Multi Grain Bun - 400 Calories
1 Meal 3 - 8 OZ 93% Lean Beef Burger - Multi Grain Bun - 420 Calories
3:30 - Meal 4 - 8 OZ Boneless Chicken, TSP of Olive Oil, Mixed Greens, 1/2 cup Brown Rice - 500 Calories

5:30-6:30 - Weight Training Session

6:45 - Meal 5 - 8 oz grilled Tilalpia (lean steak or chicken), Greens, Baked Sweet Potatoe. depending on the meat i use i get this meal to total right around 500 calories.

Is this type of diet sufficient for the goals i want to achieve? Should i be cutting carbs out in certain aspects of the day or adding another meal. Please help.

[mg1228]

dont have much time right now---but add up total macros and calories and ill try to help in the morning

[valenti00]

working on that right now, going to post everything out in detail. appreciate you looking at this for me.

[valenti00]

Here is a look at what i'm doing currently. Im a little off on my calories, about 200 shy of what my BMR states i should be. Again i want to drop body fat but really not lose anymore weight. Advice on what im currently doing. Im assuming i should be a 40/40/20 split

6:30 – 7:30 A.M – Insanity (High Intense Cardio) Workout

7:30 A.M – Protein Shake With ½ cup Oats and 2 scoops whey protein – Calories -333 Carbs- 31 Protein - 40 Fats - 0 Sugar - 0

9:30 A.M. – 1 ½ Whole Eggs, 3 Egg Whites, Slice of Non Fat Cheese, ½ Whole Grain Bun, ½ Orange. Calories - 266 Carbs - 17 Protein - 28.5 Fats - 7.5 Sugar - 2

11:30 A.M. – 1 ½ Whole Eggs, 3 Egg Whites, Slice of Non Fat Cheese, ½ Whole Grain Bun, ½ Orange. Calories - 266 Carbs - 17 Protein - 28.5 Fats - 7.5 Sugar - 2

1:30 PM – 6 oz burger (93% lean beef), Slice of No Fat Cheese 1 Whole Grain Bun

Calories – 380. Protein – 34. Carbs – 21. fats - 12

3:30 P.M – Pre Workout Meal – 6 Oz Grilled Chicken Breast, Cup of Broccoli, ½ Cup brown Rice, Tsbp of Olive Oil. Calories - 405 Carbs - 21 Protein - 35 Fats - 14 Sugar - 0

5-6 P.M. Weight Lifting Session

6 P.M. – Protein Shake With ½ cup Oats and 2 scoops whey protein – Calories -333 Carbs- 31 Protein - 40 Fats - 0 Sugar - 0

8 P.M – 6 Oz Grilled Chicken, Filet, Tilapia, Cup of Mixed Greens with a TBSP of Olive Oil, Baked Sweet Potatoe

Calories - 427 Carbs - 30 Protein - 34 Fats - 14 Sugar – 0

Total Calories – 2,410 Off by about 200
Total Protein – 240 Should be 185 according to the 40/40/20 split
Total Carbs – 168 Should be 185 according to the 40/40/20 split
Total Fat - 55 Should be 92.5 according to the 40/40/20 split

[mg1228]

Here is a look at what i'm doing currently. Im a little off on my calories, about 200 shy of what my BMR states i should be. Again i want to drop body fat but really not lose anymore weight. Advice on what im currently doing. Im assuming i should be a 40/40/20 split

6:30 – 7:30 A.M – Insanity (High Intense Cardio) Workout

7:30 A.M – Protein Shake With ½ cup Oats and 2 scoops whey protein – Calories -333 Carbs- 31 Protein - 40 Fats - 0 Sugar - 0

9:30 A.M. – 1 ½ Whole Eggs, 3 Egg Whites, Slice of Non Fat Cheese, ½ Whole Grain Bun, ½ Orange. Calories - 266 Carbs - 17 Protein - 28.5 Fats - 7.5 Sugar - 2

11:30 A.M. – 1 ½ Whole Eggs, 3 Egg Whites, Slice of Non Fat Cheese, ½ Whole Grain Bun, ½ Orange. Calories - 266 Carbs - 17 Protein - 28.5 Fats - 7.5 Sugar - 2

1:30 PM – 6 oz burger (93% lean beef), Slice of No Fat Cheese 1 Whole Grain Bun

Calories – 380. Protein – 34. Carbs – 21. fats - 12

3:30 P.M – Pre Workout Meal – 6 Oz Grilled Chicken Breast, Cup of Broccoli, ½ Cup brown Rice, Tsbp of Olive Oil. Calories - 405 Carbs - 21 Protein - 35 Fats - 14 Sugar - 0

5-6 P.M. Weight Lifting Session

6 P.M. – Protein Shake With ½ cup Oats and 2 scoops whey protein – Calories -333 Carbs- 31 Protein - 40 Fats - 0 Sugar - 0

8 P.M – 6 Oz Grilled Chicken, Filet, Tilapia, Cup of Mixed Greens with a TBSP of Olive Oil, Baked Sweet Potatoe

Calories - 427 Carbs - 30 Protein - 34 Fats - 14 Sugar – 0

Total Calories – 2,410 Off by about 200
Total Protein – 240 Should be 185 according to the 40/40/20 split
Total Carbs – 168 Should be 185 according to the 40/40/20 split
Total Fat - 55 Should be 92.5 according to the 40/40/20 split

diet looks pretty good---if i were u i wouldnt use the 1.7 multiplier---i would put ur tdee around 2700-2800---we have very similar stats--im 5'9 155 8% bf---i think ur good to go at 2200-2400 kcal--u could go with some fish oils to get ur fat up to 65gr and to stay at those cals just lower ur protein some----good job on the diet------oh yea ur gonna lose weight so dont get frustrated----its hard to lose bf and increase lbm---just hope to maintain ur current lbm and drop the fat

[valenti00]

Hey MG,

Thanks for the feedback i really appreciate it. I figured this was the proper routine, it really worked for me last year and i was ripped up at 150lbs but i just hate being that light. But i was just reading the bulk section and after i get back down i'll have to do that. One step at a time i guess. Again thanks for the feedback man it is greatly appreciated.

[mg1228]

Hey MG,

Thanks for the feedback i really appreciate it. I figured this was the proper routine, it really worked for me last year and i was ripped up at 150lbs but i just hate being that light. But i was just reading the bulk section and after i get back down i'll have to do that. One step at a time i guess. Again thanks for the feedback man it is greatly appreciated.

no problem----hey i dont like being this light either---but id rather b 155 at8% than 175 at 18%---like u said cut down the bodyfat then do a clean bulk to add some size

[valenti00]

Hey MG,

Do you think this meal plan looks better than my previous one. Im very close on the proteins and carbs and a shade off on the fats. The calories are right on point at 2600. Would you make any slight adjustments.

New Meal Plan

6:30 – 7:30 A.M – Insanity (High Intense Cardio) Workout

7:30 A.M – Protein Shake With ½ cup Oats and 1 scoop whey protein –

Calories -317 Carbs- 42.5 Protein – 25 Fats - 0

9:30 A.M. – 1 Whole Eggs, 3 Egg Whites, Slice of Non Fat Cheese, ½ Whole Grain Bun, ½ Orange. TBSP Olive Oil

Calories - 351 Carbs - 17 Protein - 25 Fats - 9

11:30 A.M. – 1 Whole Eggs, 3 Egg Whites, Slice of Non Fat Cheese, ½ Whole Grain Bun, ½ Orange. TBSP Olive Oil

Calories - 351 Carbs - 17 Protein - 25 Fats - 9

1:30 PM – 6 oz burger (93% lean beef), Slice of No Fat Cheese 1 Whole Grain Bun ½ Sweet Potatoe

Calories – 437. Protein – 35. Carbs – 34. fats - 12

3:30 P.M – Pre Workout Meal – 8oz Turkey Burger, Whole Wheat Bun, No Fat Cheese, ½ Sweet Potatoe

Calories – 422. Protein – 57. Carbs – 34. fats -

5-6 P.M. Weight Lifting Session

6 P.M. – Protein Shake With ½ cup Oats and 1 scoops whey protein

Calories -317 Carbs- 42.5 Protein – 25 Fats - 0

8 P.M – 6 Oz Grilled Chicken, TSBP of Olive Oil, 1/3 Cup Rice, Broccoli

Calories - 405 Carbs - 21 Protein - 34 Fats - 14




Total Calories – 2,600
Total Protein – 226 Should be 200
Total Carbs – 208 Should be 200
Total Fat - 64 Should be 100