Tweaked diet. Total macros okay?

[Windex]

D I E T

S T A T S

Age: 19
BF: 25% (Gonna have progress pics up shortly to verify)
TDEE: 2650
Goal: Cut to 9% Bodyfat, get 16" arms, 170-180 lbs @ Goal BF

Protein / Carbs / Fat / Total Calories:

Meal 1: 8:00am

4 Cups Spinach 4/4/0/28
1/2 Tbsp EVOO 0/0/7/30
1 Multivitamin
1 Tsp Balsamic Vinegar 0/1/0/5
1 Litre Water 0/0/0/0
100g Boneless Skinless Chicken Breast 24/0/1/100

Totals: 28/5/8/163

Meal 2: 10:00am

7 Oz Yam 3/35/0/150

Total: 3/35/0/150

Meal 3: 1:00pm

125g Boneless Skinless Chicken Breast 30/0/1.25/125
1/2 Tbsp EVOO 0/0/7/30

Total: 60/0/8.25/155

Meal 4: 4:00pm

6 Oz 100% Lean Ground Beef 53/0/0/206
1/2 Cup Brown Rice: 8/68/3/320
1/2 Cup Tomato Sauce/Juice 2/5/0/30
1 Glutamine Capsule

Total: 63/73/3/556

Meal 5: 7:00pm (Pre-Workout)

Myofusion Protein Shake (2 Scoops Myo + 1 cup milk) 59/22/6/374
5g of Creatine mixed into shake
1/4 Cup Liquid Egg Whites 7/0/0/30 [Added to Shake]
1/4 Cup Organic Rolled Oats 8/33.5/3.2/192


Total: 74/55.5/9.2/566

8:00 - 9:00 Workout, 9:00 - 9:30 CARDIO

Meal 6: 9:30pm (Post Workout)

ON 100% Whey Shake (2 Scoops + 1 Cup Milk) 57/20/2/320
1/4 Cup Organic Rolled Oats 8/33.5/3.2/192
1/4 Cup Liquid Egg Whites 7/0/0/30 [Added to Shake]


Total: 72/53.5/5.2/542

Meal 7: 11:00pm

1 Scoop MuscleMilk 100% Casein [Mixed with Water] : 25/2/0.5/110

Total: 24/3/1/120

Grand Totals: 300/225/35/2252

53% Protein, 40% Carbs, 7% Fat.

[FireGuy]

Why is there no protein in meals #1 & 2? How come when you do have a protein meal the amount is all over the board?

[Windex]

Why is there no protein in meals #1 & 2? How come when you do have a protein meal the amount is all over the board?

Sorry Fireguy, I was in the midde of my post when my internet kindof exploded. I use to drink Milk in meals 1 and 2 but wanted to cut down to only 2 cups of milk/day. Plus eating food is easier thank drinking milk from a thermos at school every day. Also found cooking eggs every morning a bit tedious so I supplemented the fat from eggs with more EVOO and the loss of protein was made up for by more chicken. I am only missing protein in meal #2. Any reccomendations on how to encorporate protein into meal #2 ?

[FireGuy]

Dieting in general is pretty much a tedious thing so that's something you will eventually have to get around. The diet is far from perfect but at 25% bodyfat you dont need it to be perfect to get results from it. If it were me I would still add in some protein in meal two and try and even out the protein intake a bit more per meal.

[Windex]

Dieting in general is pretty much a redious thing so that's something you will eventually have to get around. The diet is far from perfect but at 25% bodyfat you dont need it to be perfect to get results from it. If it were me I would still add in some protein in meal two and try and even out the protein intake a bit more per meal.

How would I improve it ? Keep in mind I'm allergic to all fish & nuts.

[FireGuy]

Mainly by making the two recommendations I already gave you. Besides that I would drop the milk, add in quite a bit more fibrous veggies as well as more EFA's.

[tbody66]

what is redius?

[FireGuy]

^^My diet is obviously effecting my already challenged typing skills. "Tedious", In reference to him not wanting to make eggs as it was tedious.

[tbody66]

sorry, I really wasn't being a smarta** for once, I was thinking it was a form of redundant that I hadn't heard of and I'm a fairly well read linquist and was kind of excited about learning something new! But alas, just a slip of the left index finger.

[Windex]

Sory for the late reply, been beyond busy with exam studying. Taking your advice, this is what I put together Fireguy. Improvement I hope

D I E T

S T A T S

Age: 19
BF: 25%
TDEE: 2650
Goal: Cut to 9% Bodyfat, get 16" arms, 170-180 lbs @ Goal BF

Protein / Carbs / Fat / Total Calories:

Meal 1: 8:00am

3 Cups Spinach 3/3/0/21
1/2 Tbsp EVOO 0/0/7/30
1 AnimalPak 3/2/0/20
1 Tsp Balsamic Vinegar 0/1/0/5
100g Boneless Skinless Chicken Breast 24/0/1/100

Totals: 32/6/8/156

Meal 2: 10:00am

7 Oz Yam 3/35/0/150
225g Boneless Skinless Chicken Breast 54/0/2.25/225
1 Tbsp EVOO 0/0/14/60

Total: 57/35/16.25/435

Meal 3: 1:00pm

125g Boneless Skinless Chicken Breast 30/0/1.25/125
1/2 Tbsp EVOO 0/0/7/30

Total: 30/0/8.25/155

Meal 4: 4:00pm

3 Oz 100% Lean Ground Beef 26.5/0/0/103
1/4 Cup Brown Rice: 4/34/1.5/160
1/2 Cup Tomato Sauce/Juice 2/5/0/30

Total: 32.5/39/1.5/396

Meal 5: 7:00pm (Pre-Workout)

2 Scoops Myofusion 50/10/6/294
5g of Creatine mixed into shake
1/4 Cup Organic Rolled Oats 8/33.5/3.2/192


Total: 58/43.5/9.2/486

8:00 - 9:00 Workout, 9:00 - 9:30 CARDIO

Meal 6: 9:30pm (Post Workout)

2 Scoops ON 100% Whey 48/8/2/240
1/4 Cup Organic Rolled Oats 8/33.5/3.2/192


Total: 56/41.5/5.2/432

Meal 7: 11:00pm

1 Scoop MuscleMilk 100% Casein [Mixed with Water] : 25/2/0.5/110

Total: 24/3/1/120

Grand Totals: 290/168/49.5/2180

57% Protein, 33% Carbs, 10% Fat.

[Windex]

Bump...a good improvement from original diet ?

[ProBody.]

imo, your diet looks quite good if your goal is to make slow and steady cut.