Originally Posted by
-KJ-
Gbrice, Twist, Damien, Base get in here lol. All opinions are greatly appreciated.
Ok i plan to get underway this monday.. Atm i am very focused on my goal. I wud like to drop to 12% personally but lower wud help. I have set myself a goal time of 12 weeks. All meal times are approx and may change but i eat every 3-3.5 hrs. Just need some advice on how this diet looks. Think i have everything here so: Ambitious but very achievable goal. Provided you stick to a good diet and don't regularly have cheat meals, you'll be very happy with what can happen in 12 weeks. Let's see what you've come up with.
Height - 5’6”
Weight - 72.1 Kg
Lean Body Mass - 58.5
Fat Mass - 13.6
BF - ~19%
BMR - 1630 ( based on lean mass - Katch McArdle Formula)
TDEE - 2530
Target Caloric Intake (2200)
Macros in form of Protein/Carbs/Fat/Cals
Meal One: ~7.00 Am
75g Oats 8/45/6/267
2 Scoop ON Whey 48/3/2/220
56/48/8/487 Good meal, I think a whey shake is certainly justifiable when starting the day but an egg and 8-10 whites is my Preference. Also, if the grocery bill isn't an issue, some fresh berries in your oats is always a good. I know Gbrice agrees with me on that one.
Meal Two: ~10.00 Am
4oz Chicken Breast 26/0/1.5/120
Salad - Lettuce(50g) .5/1.5/0/10
Tomato 1/3.5/0/16
Onion(50g) .5/4/0/40
1 tbsp Olive Oil 0/0/4.5/40
28/9/6/226 Nice pro/fat meal. Obviously, if you're super hardcore you shouldn't eat onions or tomatoes daily because you're getting like 5g of sugar but it's certainly not "bad" sugar. Still, you should now that every little calorie that doesn't serve the specific purpose of fueling muscle growth should eliminated, ideally. Now your lettuce - this should be baby greens such as young romaine, spring mix, or baby spinach. Regular iceberg lettuce has no nutritional value.
Meal Three: ~1.00Pm
Large Can Tuna(100g) 27/0/0.5/113
Salad - Lettuce(50g) .5/1.5/0/10
Tomato 1/3.5/0/16
Onion(50g) .5/4/0/40
1 tbsp Olive Oil 0/0/4.5/40
29/9/5/219 Same feedback as the above, it works. Watch the sodium on the tuna if bloat is something that bothers you. I've recently been noticing that some brands have like 700mg per 2 serving can (that's what I eat in a whole day the week before a trip to the beach).
Meal Four: ~ 4.30Pm
75g Brown Rice(Uncooked) 5.5/53/2/262
8oz Chicken Breast 52/0/3/240
57.5/53/5/502 It works, good meal.
* Workout
Meal Five: ~ 8pm
50g Oats 5/30/4/176
2 Scoop Reflex Whey 40/3/2/182
45/33/6/382 Good PWO
Meal Six:
Salmon 18/0/8/170
150g Broccoli 5/11/0/64
23/11/8/234 OK, here's the first real issue that we've run into. This is a clean meal but I don't like the idea of you going to bed on fish and broccoli alone. You need a slow-digesting protein source and healthy fat source to get you through the night, making the most of that late workout time. I think your protein intake is high for your size, so now, looking back on some of your prior meals, reduce the protein portions. For example, 1 scoop of whey at breakfast and 6 oz. of chicken for the pre-workout meal instead of 8. Also, remove the oats from your PWO shake (I'm about to add them back, don't worry). That gives us 300 calories to play with. Here's how we'll use those 300 calories: As soon as you get home from the gym, ideally no more than 30 minutes after your shake, have the meal I see above with the salmon/broccoli - add 50g of oats or brown rice, or even a small sweet potato. Whey only PWO, whole food meal including carbs at 8:30. Now, we still have 150 calories to go and I know you don't go to bed before 10:30, right? You should be eating a slow-digesting protein/fat meal right when your head hits the pillow. So, let's have a single scoop casein shake with a tablespoon of natural peanut butter mixed up and ready to go on the nightstand. When you're ready to fall asleep, give it a chug and you've just had a very nice day of cutting.
Daily Total: 238/163/38/2050 A little low on the cals, very low on fat. I have you sitting at 2110 right now with an additional 9g of fat but let's also add 12g of fish oil throughout the day in pill form, 2 with each meal. 60g of fat is ideal and because you do daily cardio, your caloric deficit will be more than sufficient. The way it stands right now, I think you'd lose some muscle and have a "starvation" response after a few weeks.
On non-workout days I will only consume carbs in meal one. And I will add fats to meal 4 or 5. Keep an eye on your energy and strength levels, if you find them dropping, I would not reduce carbs on non-workout days, I'd simply create an additional deficit by not having a PWO shake.
Cardio is 30 min PWO. And 2-3 mornings a week on empty stomach (maybe shake). Good! I assume at 30 minute sessions, your intensity is high. With such a carb restricted diet, 45-60 minutes at lower intensity would be better if time permits.
Thanks in Advance.
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