Critique my diet

**CoRnErBaCk24** · 11-07-2012, 04:27 AM

Ok... Took about 7 years off from lifting but was a gym rat for about 5 years prior to stopping. Getting back into the swing of things, lifting and trying to cut bodyfat.

Here are my stats...
Age: 30
Height: 5'7"
Weight: 215-220
Bodyfat: around 25-30% I'm guessing (pic attached)

Meal plan goes as follows:

Whey Protein Shake upon waking up (1 scoop)

6 egg whites 1 yolk
2/3 cup Oatmeal
1 tablespoon Sugar-free Preserves

WORKOUT

PWO Whey Protein Shake (2 scoops)

8oz Chicken breast
1 cup Brown rice

8oz Salmon
1 cup Broccoli

8oz extra lean Ground Beef
1 cup Broccoli

Casein Protein Shake before bed (1 scoop)

Macros are as follows:
Protein: 275g
Carbs: 124g
Fats: 54g
Totaling 2135 calories
TDEE is around 3200 calories

I am also running clen 2 weeks on and 2 weeks off for 2 cycles. I am looking to get my bodyfat into the low teens while preserving the muscle I still have.

I go to the gym 4 days a week, M T Th F. Here is my training split...

Mon: Chest/Tris
Tues: Back/Bis
Thur: Legs
Fri: Shoulders/Abs

Any feedback will be greatly appreciated!

**krugerr** · 11-07-2012, 04:42 AM

The diet looks ok. What are the macros for it? Total protein, carbs and fat, calories? What's your TDEE? Try using MyFitnessPal to record everything, I use it and its fantastic.

Your training looks ok, what cardio are you doing? I'd suggest possibly doing 30-60mins of medium intensity after workouts.

Krugerr

**CoRnErBaCk24** · 11-07-2012, 05:03 AM

Working on the macros as we speak. As of now im not doing any cardio, I want to minimize any muscle I may lose. Whenever I do cardio I seem flat and just plain tired. I started this diet and workout plan on Monday so I have already got a few days in at the gym. Sore as hell! Maybe when the post workout soreness goes away in a week or 2 I'll add some light cardio in. But truthfully I'm trying to do it all through diet.

**krugerr** · 11-07-2012, 05:07 AM

Ok, I think you'll find most of the guys will suggest cardio. But that's your choice. Once the macros are up and we know your TDEE we can start to help some more!

Krugerr

**CoRnErBaCk24** · 11-07-2012, 05:16 AM

Ok TDEE Is around 3200. Still working on macros

**CoRnErBaCk24** · 11-07-2012, 05:42 AM

Here's a current pic... Don't know how I got so damn fat! Lol

Click image for larger version.

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**CoRnErBaCk24** · 11-07-2012, 07:21 AM

Macros and TDEE updated in main post

**krugerr** · 11-07-2012, 07:43 AM

Ok, so you're doing a 1100 calorie deficit, that's quite a lot. Your TDEE seems a little high, I'm 6'4 and 242lbs with a lower BF% and my TDEE is similar to yours.
Did you use LBM weight, or actual weight?

LBM(lbs) x 15 is roughly what your TDEE should be.
Your LBM is ~165 assuming you are 220@25%. This means your TDEE is approximately 2400.

**CoRnErBaCk24** · 11-07-2012, 07:58 AM

Didn't use that formula, used one that was online. That seems fairly low? The one I used figured going to the gym lifting 4x a week

**krugerr** · 11-07-2012, 08:08 AM

Yes if you read the diet section, there is a formula for calculating TDEE.

Male:

66 + (13.7 x weight kg) + (5 x height cm) - (6.8 x age)

So for you that's.

66 + (13.7 x 73.66) + (5 x 172) - (6.8 x 30)

66+1009+860-204

=1731kcal. Times your activity level. I'll assume 4-5 weight sessions and say x1.55

=2683kcal. I guessed at your exact weight and height. We don't know BF% so this is rough.

**krugerr** · 11-07-2012, 08:10 AM

Remember I've substituted a bit. You will need to accurately do this yourself.

Read the TDEE sticky, and the cutting 101 sticky. These really help.

**Back In Black** · 11-07-2012, 08:48 AM

Just a quickie, your maintenance with that level of activity is probably about 2400. 1.55 is way too much a multiplier for 4 weights sessions an no cardio. Unless you have a labour intensive job.

Take 10g of fat the above macri's.

Forget the clen until your bf is under 15%. Your high bf will help preserve your muscle. And do some cardio!

**krugerr** · 11-07-2012, 08:54 AM

Originally Posted by SteM

Just a quickie, your maintenance with that level of activity is probably about 2400. 1.55 is way too much a multiplier for 4 weights sessions an no cardio. Unless you have a labour intensive job.

Take 10g of fat the above macri's.

Forget the clen until your bf is under 15%. Your high bf will help preserve your muscle. And do some cardio!

Comments in bold. This is why I'm glad there is people cleverer than I. Thanks stem!