Stuck with Current Design looking for input (stats included)

[24labor]

Hello all. Been a while since I was posting a diet here, but wanted to toss this out to see about where to add the food to meet the Kcal total. I've been talking with GBrice about carb cycling, but I think perhaps a more traditional approach for a while may be a good way to get back into things.

Stats:

27
5'9
178lbs
18% BF
TDEE- 2566 (dropped 500 for the cut so this plan is based on 2066)
Goal is 165
I have a active, but low intensity job (walking, picking up small objects) and work out three times a week. With the new job, I'm able to work out 5 so I based the TDEE on what I had been able to do as opposed to what now can be. Plan to do cardio AM or PWO as well.

My question is, I am trying to stay around a 40/40/20 split having the Kcals come out to 2066 and seem to be a little stuck with what I have written up here. My first three meals have the majority of carbs as I have two meals then workout, so my third is PWO. The last three are where I am having the trouble.

Not sure if I want to add more carbs in the latter meals, but 40% of 2066 would be 210 total carbs and as show I'm at 146. The fat is at 34.5 which is right where I need to be (34 is 20%) and have yet to add 2 fish oil tabs. Protein, I went with 1.5 of my LBM and came to 219 total which im at 220. The carbs seem to be the thing that needs the boost so do you think I should throw a carb source into the 4th meal? Drop the last meal and make it more soild food is my first thought maybe a fish meal with olive oil?

Any input would be appreciated!


8 Egg Whites---------- 0c 0f 28p
1 cup Oats----------------52c 5f 10p


4oz Chicken------------ 0c 4f 35p
1 cup Rice--------------- 36c 1.5f 5p
1 cup Broccoli-------------6c 0f 0p

2 scoops Whey ----------2c 4f 50p
1 scoop Waxy Maize-----30c 0f 0p


4oz Chicken------------ 0c 4f 35p
1 cup Broccoli------------ 6c 0f 0p


5oz 95% Beef-----------0c 8f 36p
1 cup Broccoli-------------6c 0f 0p


1 scoop Casein--------- 5c 2f 25p
1 tbsp Natural PB--------3c 8f 3p

Totals: Carbs:146 Fat: 34.5 Protein:220

1775Kcal---------------2066 is my TDEE with the 500 subtracted

[Back In Black]

Put 60g carbs in each of your first 3 meals

Take your fats up to 40-45g.

Pro at approx 40g each meal.

[Back In Black]

Oh, and by all means finish off your WMS and then add powdered oats to your PWO shake instead.

[24labor]

SteM: Let me say first that I thought I was looking at an action figure in your avatar lol. Fantastic job there brother!

Thank you very much for the input. It was simple, yet it alluded me on the answer. I've made some changes below keeping the protein around 40, bumped the fats to 41 (after including the fish tabs) and carbs are where they need to be total wise, although I could add some veggies or maybe a small piece of fruit to get it to 60 total in meal 1, but the kcals are now up even a little more than the TDEE. I think it looks much better, thank you again.


8 Egg Whites---------- 0c 0f 28p
1 cup Oats----------------54c 6f 10p


4oz Chicken------------ 0c 4f 35p
1.5 cup Rice--------------- 61.5 c 0f 7.5p
1 cup Broccoli-------------6c 0f 0p

2 scoops Whey ----------2c 4f 50p
2 scoops Waxy Maize-----60c 0f 0p


4oz Chicken------------ 0c 4f 35p
1 cup Broccoli------------ 6c 0f 0p


6oz 95% Beef-----------0c 10f 43p
1 cup Broccoli-------------6c 0f 0p


1.5 scoop Casein--------- 7.5c 3f 37p
1 tbsp Natural PB--------3c 8f 3p

Totals: Carbs:206 Fat: 39 Protein:249
Kcal= 2169

[Back In Black]

SteM: Let me say first that I thought I was looking at an action figure in your avatar lol. Fantastic job there brother!

Flattery will get you everywhere!

Mate don't count the carbs from your green veg. That will pull you down to about 2090 cals. A good start, you can adjust from there in a couple of weeks if need be.

Good luck!

[24labor]

Flattery will get you everywhere!

Mate don't count the carbs from your green veg. That will pull you down to about 2090 cals. A good start, you can adjust from there in a couple of weeks if need be.

Good luck!

Thanks brother!

I wanted to ask about my PWO meal on off days; should I substitute a solid food meal there with the same macros or just keep the shake?