Originally Posted by
gettingthere
Stats:
Age 22
Weight 188
Height 5ft 10
BF - 18 or 19% maybe, never got it checked
Ok im in here again....ya its me. But anyway been looking up macros etc and im aiming to get shredded up for the summer months and am looking to run a cut for possible 6-10 or even 12 weeks until im happy with what iv got. This is my proposed diet i got some help on, i feel maybe im eating below what i should be but im not sure and was hoping the diet guys would take a look over it for me....
Meal 1 (07:00)
3 whole eggs & 6 egg whites (scrambled) Protein: 24g Carbs: 0g Fats 0g
1 tbsp peanut butter Protein:4g Carbs: 0g Fats 9g
Have you stumbled on whole eggs that are fat free? If so, let me know cause i'll eat em' all day. You forgot your fat macro buddy, you're looking at around 14g fat from the eggs alone. Add the peanut butter (why??) and you have a meal that's got nearly 25g fat first thing in the morning. Your protein macro for the egg/whites is off too, it should be higher.
Drop this meal, do 1 whole egg, 6-8 whites, and 1/2 to 1 cup oats. If you need protein higher here, you can add a whey shake, not a bad idea upon waking. Carbs are your friend in your first meal of the day
Meal 2 (09:30)
Whey shake 24g Carbs: 3g Fats 1.5g
Why? Is this PWO?
Meal 3 (12:00)
1 large chicken breast 39g Carbs: 0g Fats 2.1g
1/2 cup greens (beans, brocolli etc.) 0g Carbs: 9g Fats 2.3g
How about measurements rather than "1 large" - how do you know it's 39g protein? 1/2 cup greens has 2.3g fat?
Meal 4 (14:30)
6oz fish (salmon, talapia or basa) 14g Carbs: 0g Fats 0g
6oz Sweet Potato 0g Carbs: 24g Fats 2g
How are tilapia and salmon interchangeable fish? One is very high in fat (albeit good fat), and the other has nearly none at all. Fish isn't fish bro, they're not all created equal. Stick with the white fish for this meal (tilapia, snapper, flounder, cod, etc) and keep the sweet potato. Bump it up to closer to 50g carbs to fuel your workout
Workout
Meal 5 (17:30, PWO)
whey protein shake (2 scoops) w/ 1/4 cup ground up oats 53g Carbs: 24g Fats 3g
1/4 cup isn't 24g carbs, it's like 12g. 1/2 cup (dry) is 27g carbs. Do at least 1/2 cup
Meal 6 (19:30)
1 1/2 chicken breasts 55g Carbs: 0g Fats 3.5g
All protein, nothing else. What is your body going to use to fuel repair and growth? Protein? That's pretty counter productive, don't you think? Add some veggies or a greens salad here with some fats - maybe a serving of nuts, or a tsp or 2 of EVOO w/ some vinegar or lemon juice
Meal 7 (22:00, bedtime)
Tbs Peanut Butter g Carbs: 0g Fats 0g
1 scoop whey protein powder 24g Carbs: 0g Fats 0g
That whey should hold you over for about... 30 minutes. You'll be without protein the rest of the night. Make it casein protein. If fats are too high from changes I made earlier, drop the peanut butter here. PS - again, fat macro is missing, this time for the peanut butter
Totals: Protein – 237g – 948calories
Carbohydrates – 60g – 240calories
Fats – 23.4g – 210.6calories
Calorie Total: 1398calories.....but i could be wrong
Carbs are too low, fats are too low - but if you totaled these according to the numbers you have above, it's way off anyway. Furthermore, overall calories are WAY too low. Sorry man, but you need to completely start this over from scratch, i'ts not a good plan!
Thank you in advance
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