Critique my diet

[supragasm]

GOAL: 185lbs, 6% body fat
Age:30
- Height:180lbs
- Weight: 6'1
- Bodyfat%: 15%
- Are you doing cardio - Yes
-how many days ? Only on weight training days, post weight training.
-What type of cardio ?HIIT AM
-Fasted or after lifting ? AM 'Fasted' for both weights and cardio
- Are you weight training: Yes, 2 days on, 1 day off, total of 5 days per 7 day week. 30-60 min sessions, + HIIT 15 mins


>Wake up, empty stomach
Train- 30-45mins weights+ HIIT

#1. BREAK-FAST
1 whole egg
1 serving oatmeal
16oz non-fat milk, with nestle quick (2 tbsp) < ( PWO for quick absorb)
OJ 1 cup
482 cals/ 18 pro/ 78 carbs/ 10 fat

#2. SNACK
1 apple
2 tbsp of peanut butter
1/2 of a bagel
384 cals/ 13 pro/ 51 carbs/ 17 fat

#3. LUNCH
6" turkey sub with mixed vegetables
17 pretzels
390 cals/20 pro/ 69 carbs/ 6 fat

#4. SNACK
1oz of almonds
1 peach
207 cals/ 7 pro/ 15 carbs/ 15 fat

#5. DINNER
6oz salmon
2 cups broccoli
1/2 cup of rice
465 cals/ 49 pro/ 30 carbs/ 15 fat

#6. SNACK
6oz yogurt, low-fat
25 blueberries
1/4 cup of granola with raisins
249 cals/ 9 pro/ 42 carbs/ 6 fat

TOTALS
2,178 cals
116g pro
285g carbs
69g fat

[38jumper38]

Too much carbs and sugar and low in protein.

[supragasm]

Could you be a bit more specific, as to where I need to make adjustments, changes

thanks

[38jumper38]

>Wake up, empty stomach, this is good, try cardio 30 min after work out.
Train- 30-45mins weights+ HIIT

#1. BREAK-FAST
1 whole egg- Make 2 whole eggs and 4 whites
1 serving oatmeal- try 1/2 oatmeal, put some blueberries if you like it.
16oz non-fat milk, with nestle quick (2 tbsp) < ( PWO for quick absorb) -get rid of this, too much sugar
OJ 1 cup- not good at all
482 cals/ 18 pro/ 78 carbs/ 10 fat

#2. SNACK
1 apple
2 tbsp of peanut butter
1/2 of a bagel- get this out.
384 cals/ 13 pro/ 51 carbs/ 17 fat

#3. LUNCH- serious? what about 6 to 8 once chicken breast and 1/2 cup brown rice?
6" turkey sub with mixed vegetables
17 pretzels - no good at all, out of menu
390 cals/20 pro/ 69 carbs/ 6 fat

#4. SNACK- good
1oz of almonds
1 peach
207 cals/ 7 pro/ 15 carbs/ 15 fat

#5. DINNER- good
6oz salmon
2 cups broccoli
1/2 cup of rice
465 cals/ 49 pro/ 30 carbs/ 15 fat

#6. SNACK- I'm guessing this is your last meal before bed, so try casein.
6oz yogurt, low-fat - sugar and carbs, you don't want that late at night.
25 blueberries- its ok
1/4 cup of granola with raisins- not good at all
249 cals/ 9 pro/ 42 carbs/ 6 fat

TOTALS
2,178 cals
116g pro
285g carbs
69g fat[/QUOTE]

[supragasm]

Edited, I will recalculate macros. thanks

>Wake up, empty stomach
Train- 1hr weights+ HIIT( 30 mins)

#1. BREAK-FAST
2 whole eggs and 4 whites
1/2 oatmeal,blueberries

#2. SNACK
1 apple
2 tbsp of peanut butter

#3. LUNCH
6-8oz chicken breast
1/2 cup brown rice

#4. SNACK
1oz of almonds
1 peach
207 cals/ 7 pro/ 15 carbs/ 15 fat

#5. DINNER
6oz salmon
2 cups broccoli
1/2 cup of rice
465 cals/ 49 pro/ 30 carbs/ 15 fat

#6. SNACK- before bed
fat-free Cottage cheese,blueberries

[slimshady01]

Diet doesnt look good but if your 6% you are doing something right,

[supragasm]

Doesn't look good, okay that does not help me much... :-/
My 'GOAL' is 6% not sure where I said I am 6% lol

[Windex]

Edited, I will recalculate macros. thanks

>Wake up, empty stomach
Train- 1hr weights+ HIIT( 30 mins) You can do fasted cardio but you need a pre-workout meal for weight training otherwise you will eventually plateau because your body won't be able to handle heavy weights first thing in the morning - you need fuel (food).

#1. BREAK-FAST
2 whole eggs and 4 whites
1/2 oatmeal,blueberries

#2. SNACK
1 apple Replace with a protein source, you want your meals to be Protein + Carbs or Protein + Fats. Look to chicken, eggs, egg whites, beef, etc.
2 tbsp of peanut butter

#3. LUNCH
6-8oz chicken breast
1/2 cup brown rice

#4. SNACK
1oz of almonds
1 peach Again, stay away from Fruit, switch for another proteins source.
207 cals/ 7 pro/ 15 carbs/ 15 fat

#5. DINNER
6oz salmon
2 cups broccoli
1/2 cup of rice
465 cals/ 49 pro/ 30 carbs/ 15 fat Good meal.\

#6. SNACK- before bed
fat-free Cottage cheese,blueberries Cut the berries, way too much fruit.

Responses in bold. You need a lot more complex carbs (Oats, Brown Rice, Yams, Sweet Potato, Quinoa, Lentils, Chickpeas, etc. Simple sugars such as fruits get used up in your body too quickly. You need to be able to maintain energy throughout the day especially once you start lifting heavier and making gains and putting on lean muscle.

Calculate your TDEE to find out how many calories you need and go with 1.5g of protein per pound of lean body mass (This means you need 230g of Protein).

Read this: http://forums.steroid.com/showthread...et-Information


Here is my current diet. DO NOT COPY IT. This is merely an EXAMPLE of a somewhat optimal Bodybuilding diet:

Meal 1: 8:00am


1 AnimalPak 3/2/0/20
200g Boneless Skinless Chicken Breast 48/0/2/200
1/4 Cup Brown Rice: 3/37/2/160
1 Cup Broccoli
1 Cup Cauliflower

Totals: 54/39/4/380

Meal 2: 10:00am

125g Boneless Skinless Chicken Breast 30/0/1.25/125
6 Asparagus
1 TBSP EVOO 0/0/14/120

Total: 30/0/15/245

Meal 3: 1:00pm

125g Boneless Skinless Chicken Breast 30/0/1.25/125
1 Tbsp Flax Seed 4/4/6/90
1 Cup Broccoli
1 Cup Cauliflower

Total: 34/4/7/215

Meal 4: 4:00pm

1 AnimalPak 3/2/0/20
3 Oz 99% Lean Ground Beef 27/0/0/103
2 Tbsp Flax Seed 8/8/12/180


Total: 38/10/12/283

Meal 5: 6:00pm (Pre-Workout)

2 TBSP Flax Seed 8/8/12/180
1/2 Scoop ON Whey 12/2/0.5/60
2/3 Cup Rolled Oats 8/40/4/240

Total: 28/50/16.5/480

7:00 - 7:45 Workout, 7:45 - 8:30 CARDIO

Meal 6: 9:30pm (Post Workout)

1 Scoop ON 100% Whey 24/4/1/120
1/2 Cup Brown Rice: 8/69/3/320
5g of Creatine mixed into shake

Total: 32/73/4/440

Meal 7: 10:00pm

1 Scoop ON CASEIN 24/3/1/120
1 Tbsp Flax Seed 4/4/6/90

Total: 28/7/7/210

Bed = 10:30pm

Grand Totals: 240/179/62/2253
50% Protein, 37% Carbs, 13% Fat.

[Twist]

Windex gave good advice.

If I were you I would work on gaining some muscle before trying to get to 6%. Try gaining slowly up to 200lbs and then cut down to 185. Gain slowly and increase proteins and carbs as you go. Don't just add a bunch of calories because you will gain fat. Do it slowly. Up cals to 2500 on non workout days and 2700 on workout days. Use food choices like what windex provided.

6% is not a maintainable goal unless you are just really skinny. Your body is not going to maintain 6% so obtaining more muscle and maintaining 9% will achieve pretty much the same result.

[supragasm]

Thank you for the responses.

[GoNoles99]

To add to what windex said, I'd drop the rice you have in meal 5. Pretty late in the day for carbs. If you keep them in, it better be brown rice and not white rice. Personally I'd replace the rice with almonds or peanut butter

[supragasm]

Noted. And edited again. Macros to follow

Meal #1
Pro- 4 egg whites
complex Carb-1/2 oatmeal, blueberries
fat- 2 whole eggs

Meal #2
pro- 6oz Chicken breast
carb- mixed veggies
complex carb- 1 yam

Meal #3
Pro- 1 scoop Whey shake
Fat- 1 tbsp Peanut butter

Meal #4
pro- 6oz Fish
carb- mixed veggies
fat- 1 tbsp EVOO(extra virgin olive oil) << suitable fat source?

Meal #5
pro- 6oz Steak,sirloin
carb- mixed veggies
fat- 1/2 of an avocado

Meal #6 Before bed
Pro- 1 cup Fat-free cottage cheese
Fat- 1oz raw almonds

[Windex]

Noted. And edited again. Macros to follow

Meal #1
Pro- 4 egg whites
complex Carb-1/2 oatmeal, blueberries
fat- 2 whole eggs

Meal #2
pro- 6oz Chicken breast
carb- mixed veggies
complex carb- 1 yam

Meal #3
Pro- 1 scoop Whey shake
Fat- 1 tbsp Peanut butter

Meal #4
pro- 6oz Fish
carb- mixed veggies
fat- 1 tbsp EVOO(extra virgin olive oil) << suitable fat source?

Meal #5
pro- 6oz Steak,sirloin
carb- mixed veggies
fat- 1/2 of an avocado

Meal #6 Before bed
Pro- 1 cup Fat-free cottage cheese
Fat- 1oz raw almonds

Significantly better diet. Extra virgin olive oils is more than acceptable for a fat source. Assuming you work out in between Meal #1 and Meal #2 and the macros fit your needs, you will see great results from this diet. If you are working out between Meal 1 and 2, the switch the scoop of whey for your chicken breast. Whey is ideal for PWO because of how readily your body can absorb the proteins once it enters your digestive track. Whey Isolate, Hydrolyzed Whey, and the other milk protein derivatives that you see in protein powder are much shorter chain proteins compared to Casein, Animal Protein, and Soy - so it's faster to break them down and utilize them.

[supragasm]

Great! Thank you Windex!