recomp/cutting diet...critique please

[the big 1]

195lbs
14-15% bf maybe lower
5.9

TDEE - 3000 kcal (there abouts)

target calories - 3000

Cardio - 30 minutes stationary bike every day

Meal 1
1 whole egg and 8 egg whites, 80 grams of oats in water
Pro 50 carb 50 fat 12

meal 2
200 grams of chicken or turkey breast, 200grams of sweet potatoe mash, green veggies
pro 50 carb 50

meal 3
200 grams of chicken or turkey breast, 200grams of sweet potatoe mash, green veggies
pro 50 carb 50

meal 4 (pre WO meal)
200 grams of chicken or turkey breast, 200grams of sweet potatoe mash, green veggies
pro 50 carb 50

Pre workout - 1gram of glutamine and 1 scoop of creatine mono

Post workout - 1 scoop whey, 1 scoop casien, 1gram glutamine, 1 scoop creatine, 1 bannana, 1 bottle of fruit smoothie
pro 50 carb50

Meal 5 (shortly after training)
80 grams of oats, 200 grams of chicken
pro 50 carb 50 fat 8

cardio - 30 minutes stationary bike

meal 6
200grams of 5% fat beef and loads of salad and green veggies
pro 50 fat 10

Meal 7 (shortly before bed time)
2 scoops of casien
Pro 50


TOTALS -

pro 400 x 4 = 1600
carb 350 x 4 = 1400
fat 30 x 9 = 270

total kcal = 3270

This total is fairly high, but when you consider i have a very labourous job and do cardio once/twice a day, what i burn makes up for a deffecit...

Im taking t3 clen and keto, im 3 weeks in, started the keto at week 2, im currently on 140mcg of clen and 75mg of T3 a day...

please critique....

[the big 1]

bumpy bumpy

[Batt]

I'm no diet guru by any means but it looks pretty good to me. The only thing I see that you could change is the whey protein before bed. Switch to Caesin

[gbrice75]

195lbs
14-15% bf maybe lower
5.9

TDEE - 3000 kcal (there abouts)

target calories - 3000

Cardio - 30 minutes stationary bike every day

Meal 1
1 whole egg and 8 egg whites, 80 grams of oats in water
Pro 50 carb 50 fat 12

How soon after cardio is this meal? If it's immediately following, I wouldn't personally do the oats here. Instead make it 4 whole eggs and 4 whites. Not a bad idea to add a whey shake here too for some quick protein to break the catabolism you are no doubt experiencing from sleeping all night then doing cardio

meal 2
200 grams of chicken or turkey breast, 200grams of sweet potatoe mash, green veggies
pro 50 carb 50

meal 3
200 grams of chicken or turkey breast, 200grams of sweet potatoe mash, green veggies
pro 50 carb 50

meal 4 (pre WO meal)
200 grams of chicken or turkey breast, 200grams of sweet potatoe mash, green veggies
pro 50 carb 50

I think you're gonna get tired of that sweet potato, but otherwise great meals!

Pre workout - 1gram of glutamine and 1 scoop of creatine mono

Post workout - 1 scoop whey, 1 scoop casien, 1gram glutamine, 1 scoop creatine, 1 bannana, 1 bottle of fruit smoothie
pro 50 carb50

I'd personally drop the banana and fruit smoothie and add oats here, 1cup to your shake

Meal 5 (shortly after training)
80 grams of oats, 200 grams of chicken
pro 50 carb 50 fat 8

Ok if you're doing the oats here you probably don't need the right after the w/o - i'd still drop the fruit smoothie

cardio - 30 minutes stationary bike

meal 6
200grams of 5% fat beef and loads of salad and green veggies
pro 50 fat 10

Great, how about some almonds, olive oil or fish oils here?

Meal 7 (shortly before bed time)
2 scoops of whey
Pro 50

Switch to casein, add 1tbsp natty PB


TOTALS -

pro 400 x 4 = 1600
carb 350 x 4 = 1400
fat 30 x 9 = 270

total kcal = 3270

This total is fairly high, but when you consider i have a very labourous job and do cardio once/twice a day, what i burn makes up for a deffecit...

Im taking t3 clen and keto, im 3 weeks in, started the keto at week 2, im currently on 140mcg of clen and 75mg of T3 a day...

please critique....

Not a bad diet at all, just a few suggestions above in bold

[the big 1]

I'm no diet guru by any means but it looks pretty good to me. The only thing I see that you could change is the whey protein before bed. Switch to Caesin

Oh yeah i meant to put casien !!! it was late when i posted last night ...

[the big 1]

Not a bad diet at all, just a few suggestions above in bold

1. meal 1 is straight after cardio in the morning. so are you saying to cut out all carbs at this meal and replace with whole eggs and whites ? or should i add some fast digesting carbs instead of the oats ?

2. As for sweet potatoes, i love them !, but i know what you mean, the same foods over and over can get pretty boring, so ile just sub the sweet potatoes with brown rice, brown pasta or butternut...

3. post workout ile try dropping the smothie and have some more bannana...

4. ile add fats in meal 6 and 7, see how i go, might have to cut them down as time goes on though, ile see how my body responds...

thanks for your help buddy

[gbrice75]

1. meal 1 is straight after cardio in the morning. so are you saying to cut out all carbs at this meal and replace with whole eggs and whites ? or should i add some fast digesting carbs instead of the oats ?

2. As for sweet potatoes, i love them !, but i know what you mean, the same foods over and over can get pretty boring, so ile just sub the sweet potatoes with brown rice, brown pasta or butternut...

3. post workout ile try dropping the smothie and have some more bannana...

4. ile add fats in meal 6 and 7, see how i go, might have to cut them down as time goes on though, ile see how my body responds...

thanks for your help buddy

For meal 1 i'd personally cut carbs completely and just have protein/fat which is why I said eggs. You could certainly have something other than eggs. There are people who eat carbs after cardio, but to me it just sort of negates the cardio. DEFINITELY not fast digesting carbs.

NP, keep us posted!

[the big 1]

For meal 1 i'd personally cut carbs completely and just have protein/fat which is why I said eggs. You could certainly have something other than eggs. There are people who eat carbs after cardio, but to me it just sort of negates the cardio. DEFINITELY not fast digesting carbs.

NP, keep us posted!

ok mate ile try this, i love eggs so it should'nt be a problem...