Please pick my diet to bits

[azizi123]

Hi guys,

Looking to cut bf whilst keeping as much muscle as poss.

25
5ft 7
80.4kg
Bf 15.1%

Diet is v boring but it's done for ease... Think macros may be a little off, can somebody please take a look.

Cal/P/f/c

6:10 - 40g oats, protein shake

435/53/3/26

8:00 - 40g oats, half chicken breast

295/28/2.8/26

10:00 - 40g oats, half chicken breast

295/28/2.8/26

12:00 - 40g oats, half chicken breast

295/28/2.8/26

14:00 - 40g oats, half chicken breast

295/28/2.8/26

17:00 - 40g oats, 2 eggs, 4 egg
Whites & tin of spinach

499/42.7/14.7/36

19:30 - protein shake

200/46/0/0/

22:00 - casien protein tbsp Pb

294/30/8.1/3.1

Thanks guys

[Focusmen]

needs more oats

[SlimmerMe]

What is your workout? and total macros for the day?

[azizi123]

More oats.... Funny...
Work out will be 30min cardio first thing, then hour of weight training (1muscle group a session) followed by 30 min cardio

[SlimmerMe]

Do you eat before your weight training?

[azizi123]

Yes, the protein shake at 7:30 is after an hour weights and 30 min cardio :-)

[MR-FQ320]

and how long do you plan on sticking to that diet ? If you do more than two weeks I'll eat my shoes. No variety or taste = doomed to fail, wheres the veggies ? fish ? red meat ? brown rice and whole wheat pasta for carbs ?

If you add up the total calories for the day it is: 2608 , thats 150 less than my bulk and im 210 lbs, way too many calories.

Personally I would only eat carbs at breakfast, pre work out and post work out.

Needs more work.

[azizi123]

What is breakfast when trying to eat 6 meals a day?

[azizi123]

O and sticking to it wudnt b a prob, I'm v regimented, if that's what I say il eat, il eat it... I work near on 12 hour days getting up at 5:30am so cooking etc is a pain especially as I drive for a living, so chicken and oats is v easy and convenient for me

[Sgt. Hartman]

Think about substituting at least the last 2 oat meals for a fibrous veggie and some EFA's. Your fats are too low at only 38g, you should get at least 50g.

[azizi123]

So stick with 40g oats at 8:00 and 10:00 and have something like broccoli with the chicken at 12:00 and 14:00? Maybe throw some oily fish or a handful of nuts in...

What fibrous veggie can I eat raw as cold broc is nastyyyy.

Thanks

[Sgt. Hartman]

Just get some fish oil pills, they have the essential fats while adding minimal cals.

Green beans maybe or a baby spinach salad with EVOO?

[azizi123]

Awesome, il give that a go... Thanks