Is this diet ok

[edgarr]

My goal is to lose weight. I don't care how skinny I look or weak I get, I just want to lose 15-20lbs and then clean bulk. So here is my diet. I am 180-3 and 18-20% BF. Odd thing is, all my fat is in my gut and chest. So thoughts? Thanks, hope I got the macros right, I rounded some.

4 egg whites 69 14
1/2 cup oats 225 15 40 3
Cal 294 Protein 29 Carbs 40 Fat 3

Tuna 100 Protein 26 Carbs 0 Fat 1
1 Teaspoon udos 40 5
Cal 140 26 0 Fat 6

1 scoop whey 130 25 4 1
1/2 cup oats 225 15 40 3
Cal 355 Protein 40 Carbs 44 Fat 4

4oz chcken 227 26 13
2 slice whole wheat 138 6 24 2
1 sweet potato 211 4 37 6
Cal 576 Protein 36 Carbs 61 Fat 21

W/O

Shake 160 40
banana 105 1.3 27
Cal 265 Protein 40.3 Carbs 27 Fat 0

4oz uncooked beef steak 221 24 13
5 med asparagus 31 2 3 2
1/2 cup brown rice 116 2 24 1
Cal 368 Protein 28 Carbs 27 Fat 16

1 sccop casein protein 110 24 3
Cal 110 Protein 24 Carbs 3 Fat

Totals: Cal 2108 Protein 223.3 Carbs 202 Fat 50

[FireGuy]

Are you doing cardio and what is the timeline for the weight loss goal?

[scotty51312]

first off whats your height/weight? Are you saying you're 180lbs? how much cardio are yo doing?

[tbody66]

For any weight loss the above all seem too high cals/proteins/carbs/fats and how about lifting weights?

[Calebs]

Hi edgarr,
I don't think with this diet you will get weak but if you will feel weakness do consult with the one who have gave you this diet plan.
Try to add raw food in your diet plan, like fresh fruits and vegetables.
highland fitness center

[musclestack]

First of all, 18-20% bf is not obese, bro. Lets's do this safely and properly and try to hold on to your lbm while you cut. In my opinion, people who have a bit too much fat look far better than people who look like heroin addicts. Your total calories, to me, look fine. I like to keep protein significantly higher than carbs when I cut; at least that's what works for me. If anything drop the carbs to 150 and add another 50 to protein. Keep fat the same. The diet itself doesn't look too bad as far as food choices.

Meal 4, imo, has too many carbs for someone with your stats regardless of the fact that it's pre-workout. I would keep the sweet potato and ditch the WW bread, as it is a much better carb source. I don't like the banana for pwo; add some oats to your shake; again, much better carb source. I would also drop the rice from your ppwo meal and keep the steak to keep it a pro/fat meal. Doing this should get you down to the 150g of carbs mark. Then, readjust protein by adding a few more egg whites to meal 1, and a bit more tuna and chicken the other meals. Try 6 oz. instead of 4 in those meals. Just my 2 cents.

As mentioned before, are you doing any cardio? For the LBM that you have, it seems to me that you're eating at roughly maintenance so you'll need cardio to create a deficit to lose the bf. Please post what you do for cardio. If you don't do any, that's the first thing that needs to change and probably the reason why you're not losing.

[edgarr]

thanks for the comments so far. I will adjust and re-post. I agree I am not obese and my time line is however long it takes. I was always skinny as a kid and fit as a young adult and now at 40 5'8 starting to add that gut and dont want to. I've always been activein the weight room and with outdoor activities and want to continue that.

I plan on working out with weights 5 days a week. I do HIIT cardio for 20-25 mins right after weights if my knees feel good and LIT cardio for 25-30 mins if they don't. On off weight days I'll do LIT cardio first thing in the am. Should I add a cardio session on the weight days?

[tbody66]

I say no to adding cardio on weight training days, if you post some pics and your specific weight routine I could help you better. I'm 5' 6" 190lbs and 44 years old, around 19 % bf. I just posted some pics on my thread. If it helps you any to see what I do and what I go through.

http://forums.steroid.com/showthread...ing-a-comeback...

[Richered5]

Hey dear. i don't think so that your diet is not good. I like your diet plan and your post. You are doing good job and keep it up. Reply me about your further planes. Thanks

[tbody66]

is it just me or did it get "gay" in here?

[edgarr]

Ok, how does this look:

6 egg whites 154 31
1 Teaspoon udos 40 5
Cal 194 Protein 31 Carbs 0 Fat 0

W/O

6 egg whites 154 31
1/4 cup oats 112 7 20 1
Cal 266 Protein 38 Carbs 20 Fat 1

6oz chcken 340 39 20
1 sweet potato 211 4 37 6
Cal 551 Protein 43 Carbs 37 Fat 26

Tuna 100 Protein 26 Carbs 0 Fat 1
1 Teaspoon udos 40 5
Cal 140 26 0 Fat 6

6oz uncooked beef steak 331 36 20
5 med asparagus 31 2 3 2
1/2 cup brown rice 116 2 24 1
Cal 478 Protein 40 Carbs 27 Fat 23

1 sccop casein protein 110 24 3
1 cup cottage cheese 183 27 5 5
1 tsp peanut butter 94 4 3 8
Cal 387 Protein 55 Carbs 11 Fat 13

Cal 2016 Protein 233 Carbs 95 Fat 69

[edgarr]

what do you guys think? I am going to start this Monday. Currently 185lbs

[scotty51312]

no PWO shake?

[edgarr]

No replacing with this:

6 egg whites 154 31
1/4 cup oats 112 7 20 1
Cal 266 Protein 38 Carbs 20 Fat 1

Just wondering if the fat content is too high? I've done CKD before but didn't get what I thought out of it.

[rtdh]

omg.. if your goal is to lose weight then why would you eat eggs and meat. and even banana is not good to lose weight. eat more fruits and vegetables.

[scotty51312]

fat content looks fine to me. rtdh if you don't know what you're talking about, which i can see that you don't, leave the answers to people who do.

[SlimmerMe]

omg.. if your goal is to lose weight then why would you eat eggs and meat. and even banana is not good to lose weight. eat more fruits and vegetables.

I am trying to lose weight and they want for me to eat eggs and meat. And it is working.