Originally Posted by
Ryan121
I have been following this diet for a while...I am lean probably 13% bf but I still want that tight clean look. Any suggestions...?
5’9
186
Goal Cut
BMR 1870
TDEE 3226 - I think that I am - I workout HARD 5 days and Cardio 3-4 days a week
Calories 2604
5’9
186
Goal Cut
BMR 1900
TDEE 3278
Total Calories 2604
Fat Carb Protein
coffee
1 cup Oats 159 3 29 6
5 eggs 200 5 5 35
Where are you getting only 5g of fat from 5 eggs? Even if this is egg whites, there should be no fat. Check your macros. Also, what time is this meal?
10am
can of tuna 180 3 0 42
How about a complex carb here? You can't just eat protein at a meal - have protein/carb or protein/fat - my preference early in the day is carbs
12pm
1/2lb ground turkey 425 20 0 50
1/2 brown rice 150 1 33 5
fish oil
Good meal!
2:30 PM
1/2lb ground turkey 425 20 0 50
1/2 brown rice 150 1 33 5
almonds 115 10 4 4
work out 4pm
Drop the almonds here, save them for later
Whey Protein
Apple 130 2 4 24
116 0 31 1
Drop the apple, do complex carbs here - and do more whey, 24g is too little
7:30 PM
Chicken Breast 287 6 0 66
Cup of Broccoli 27 0 12 2
Add your almonds back into this meal, or at least cook the broccoli in 1tbsp of olive oil
Casein 240 2 6 35
Add 1-2tbsp of natural PB
Calories 2604 Fat 73 Carbs 157 Protein 325
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