Better Diet Suggestions

[Freeflyer]

This is my current daily diet. Based on what I have heard so far from a few posts is that my diet sucks.


Daily Diet
Meal 1: 5:00 - Pre-Workout
1/2 Cup Oats
1 Cup Egg Whites

Meal 2: 7:00 - Post Workout
2 Scoops BCAAs
Multivitamin
5g Glutamine
20 Oz Gatorade
1 Scoop Whey
1 Cup Greek Yogurt

Meal 3: 10:00
1 Wheat Bagel
1/2 Cup Egg Whites

Meal 4: 1:00
4-6 Oz Chicken Breast

Meal 5: 4:30
4 Oz Shaved Turkey
2 Slices Wheat Bread

Meal 6: 7:00
5oz Albacore Tuna
1 Cup Brown Rice (short grain)

Meal 7: 9:00
1 Cup Egg Whites
½ Cup Cottage Cheese

[akali]

Post your stats and your goals !

[--->>405<<---]

i wouldnt say it sucks but theres some room for improvement.. wats the total cals and macros of the above diet? also wat r ur stats like askd above? age weight height bf%?

[Freeflyer]

Age 33
Height 6'4"
weight 215
BF% is about 20-23% based on visual analysis

My caloric intake is between 2500 and 3000 a day

As far as goals are concerned Id like to get down to about 13-15% and still gain another 15 pounds. I'm tall and am tired of looking like a stick figure. Generally I try to eat every three hours to boost my metabolism, however on a college salary which isnt crap I try and fill in with protein bars when ever I get a sweet craving

[--->>405<<---]

u need to get ur bf% chekd so u can have confidence in its accuracy.. u also need to read stickies above:

1. so u wanna learn how to diet
2. tdee
3. how to cut
4. how to bulk

at 215lbs and 23%bf u have 165.55lbs LBM.. im 5'9" and have 166.5lbs LBM.. ur 7inches taller than me.. so either u have minimal LBM for ur height or ur bf% number is off.. get it chekd..

also IMO eating frequent meals doesnt do anything for ur metabolic rate.. it does keep u from getting too hungry cuz u have less time between meals.. there are some successful diets (intermittent fasting) where all intake of cals is done in an 8hr window..

depending how much lifting uve been doing u may be able to gain some muscle while losing bf but those would be "newbie gains".. i suggest focusing on one or the other.. but first we need to know ur bf%.. if it is indeed 23% then u have a good 30lbs fat to lose..

u could also post some pics so we can get an idea of where ur at..

[jypoll]

i suggest losing all the bread, there are better carb sources

reduce or lose the yogurt, saturated fats and sugars

lose the gatorade, its just sugar water eat some complex carbs