Plz critique my diet

[ChiveOn]

So I just finished up a cycle bulking and I ended up sitting right at 195lbs 6'0 with about 13-14% bf.
my goal is in the next month to get the body fat under 12. And for 3montjs from now under 10% for my summer cycle. My calorie intake to maintain is right around 2400

0830: Greek yoghurt and Kashi protein granola 400cal 30g protein 45g carbs <5g fat
0930: 90min lift 15-30min cardio
1130: 12oz 2% milk 2 scoops protein (muscle milk) 450cal 40g protein 35g carbs 15g fats
1330: 4 serving egg beaters, 4 lean sausage link, 1 eng muffin 540cal 46g protein 35g carb 32g fat
1730: few handfuls of raw almonds 450cal 18g protein 18g carbs 40g fats
2030: .75lb lean sliced roast beef and Greek yogurt 600cal 67g protein 24g carbs 20g fats

Overall 2440 cal 193g protein 157g carbs 113g fat

Also, starting clen at 120mcg/morning and 1mg keto/ night

This is pretty damn steady day in and day out. The only thing that changes is lunch. Which would either be 2 chicken breasts with zuchinni/ green beans. Occasionally chicken in some chili

Thanks guys!

[baseline_9]

I see no fibre, vegetables or fruits.....

Your fats can come down also..... I'd drop them to 75max and replace calories with carbs

Although I'm not a high protein advocate I would increas your protein slightly up to maybe 225g.... Again the calories can come front he fats ur dropping

[ChiveOn]

Really amost all of the fats are coming from the almonds and sausage. (70 of the 115). I work a 10hr shift and I can only bring what fits in a cooler and I don't have a way to hear it up so I have a hard time finding healthy ways to pack in veggies etc past 1400.
So if I jut dropped the both of those and added something else would be much better? I lost a bunch of fat on the paleo which was higher fat much lower carb last summer. High carb low fat would be better?

I also take fish oils, liver care, and multi v every day

[cj111]

Drop the milk , if you're insistant on milk atleast switch to skim. Sausage seems to be high in fat, look into chicken or tuna as an alternative. You don't have a meal until 4 hours after you train? I'd try and eat max 2 hours after lifting

[ChiveOn]

I think I will drop the sausage in favor of the chicken. Probably half the almonds I eat. That'll keep fats well under 75g. 0930 is when I start training. Finish around 1130-12. So I have a shake immediately after then a meal within 1.5-2hrs after finishing

[baseline_9]

Really amost all of the fats are coming from the almonds and sausage. (70 of the 115). I work a 10hr shift and I can only bring what fits in a cooler and I don't have a way to hear it up so I have a hard time finding healthy ways to pack in veggies etc past 1400. i eat 500g of broccoli as a base to my diet daily.... Why don't u just do this to start.... I pack my food on ice too.... No excesses TBH
So if I jut dropped the both of those and added something else would be much better? I lost a bunch of fat on the paleo which was higher fat much lower carb last summer. High carb low fat would be better? well personally I'd rather keep fats lower and have more carbs, that's just me... But I know most people would rather do the same and have the extra carbs over fat....

I also take fish oils, liver care, and multi v every daygood

Drop the milk why?, if you're insistant on milk atleast switch to skim???. Sausage seems to be high in fat, look into chicken or tuna as an alternative. You don't have a meal until 4 hours after you train? I'd try and eat max 2 hours after lifting

See bold

[ChiveOn]

I know veggies are an issue I just have very minimal time between working and training. That plus sleep is 20hrs alone plus an hour drive for work etc. Can't neglect the slam-piece either lol. my schedule is go go all day, 6days a week, it's hard to get time to actually cook for more than 10min.

Until a year ago my veggies sat around 1 serving a year... So I'm workin on finding things I like to eat still

[ChiveOn]

As for the milk ill switch to skim. Was drinking whole while bulking so I kinda like the heavier taste now. But there's no way I would drop milk entirely. I love it too much.

Broccoli.... Ill give it a try. I hate veggies with a passion. You couldn't force me to eat salad of you tried lol. So ill see what's up with that but traditionally broccoli and I haven't gotten along...

[baseline_9]

I'm not going to go in and critique the whole diet... My focus is on the macros.... I will however say that as a rule of thumb you want to get as much of your food as possible from whole natural sources...

Now that's not just a 'bro' response.... I'm saying that because u will find it easier to get all ur micro's in that way too....

So shoot for micronutrient dense foods 'most' of the time and then fill in the gaps in ur diet with what u want...... Just hit ur macros

[baseline_9]

As for the milk ill switch to skim. Was drinking whole while bulking so I kinda like the heavier taste now. But there's no way I would drop milk entirely. I love it too much. there is no need what so ever to drop your milk.... Just keep it as it was

Broccoli.... Ill give it a try broccoli soup... It's really good.... Just boil ur broccoli for a few mins and then blend with a bit of the water from the pan, a pinch of salt and pepper..... Honestly it's really good, sounds crap but really decent. I hate veggies with a passion. You couldn't force me to eat salad of you tried lol. So ill see what's up with that but traditionally broccoli and I haven't gotten along...

Bold

[cj111]

I just avoid milk when cutting in general, that's why I said that. And skim would be a better choice over 2%. It was just a suggestion, in reality people will do whatever they see fit

[ChiveOn]

Next time I hit the store ill do that and just boil it with my other meal. Easy enough.
Admittedly, diet has always been my point of failure. I never eat candy and have never had a pop in my life. But I've always just eaten shit. Since leaving college I don't drink 4 nights a week or 20+ beers when I do. And I stopped living on macaroni and cheese / pizza so I'm improving. But I appreciate the input guys!
It's a constant struggle for perceived perfection

[baseline_9]

I just avoid milk when cutting in general, that's why I said that. And skim would be a better choice over 2%. It was just a suggestion, in reality people will do whatever they see fit

Ok.... Well I used to be the same as you and would listen to rumours like 'no dairy.... No sugar' on a diet....

However that is what's called bro-science and I'm on the look out for it

Any time I see people posting bro-science I'm going to try and get them to back it up..... Which they won't be able to do....


I'm not being a dick to u, don't take me the wrong way.... You should take a look at some of the things you think to be true and ask why they are true.....

That's what I did and I have completely changed my thought process towards a lot of things

[Dpyle]

I just avoid milk when cutting in general, that's why I said that. And skim would be a better choice over 2%. It was just a suggestion, in reality people will do whatever they see fit

Avoiding milk would be best, but definitely skim and it's 12g of sugar per 8oz. Unsweetened almond milk is a great option if you just enjoy milk with meals, at only 30 cals per serving it's easy to work in a glass or two into your macros. Especially since many end up feeling hungry a lot while cutting it will allow for some more filling calories to be added in.

[baseline_9]

Avoiding milk would be best, but definitely skim and it's 12g of sugar per 8oz. Unsweetened almond milk is a great option if you just enjoy milk with meals, at only 30 cals per serving it's easy to work in a glass or two into your macros.

Again, maybe the two of you can try and come up with a good reason to avoid milk.....

[Dpyle]

Again, maybe the two of you can try and come up with a good reason to avoid milk.....

Yeah base I just edited my original post. Like I said when cutting I like to substitute with almond milk to allow for some more filling food calories. I don't think it hurts in any way other than that.

[cj111]

I really don't think stating skim over 2% is broscience, its common sense, one has saturated fat and one doesn't. Sure one 12oz glass of milk isn't going to impact any of your results in a major way, but every little bit helps when cutting and I'll look for an advantage anywhere I can

[ChiveOn]

Ya the hunger part is pretty rough. I'm hungry all day long. Those snickers commercials, you're not yourself when you're hungry? Ya. I'm a fackin asshole when I'm hungry lol

[Dpyle]

Ya the hunger part is pretty rough. I'm hungry all day long. Those snickers commercials, you're not yourself when you're hungry? Ya. I'm a fackin asshole when I'm hungry lol

Yeah me too. That's why I go for the almond milk. In a shake it gives you the same texture as real milk and leaves some cals left over to replace with some whole foods to help keep you full. I mean even having an extra snack of 1-200 cals during the day can help a lot with the hunger.

[baseline_9]

Yeah base I just edited my original post. Like I said when cutting I like to substitute with almond milk to allow for some more filling food calories. I don't think it hurts in any way other than that.

Exactly.... The calories are where there may be an advantage by dropping regular milk and going for an almond or skin milk....

There is nothing wrong with milk at all

I really don't think stating skim over 2% is broscience, its common sense, one has saturated fat and one doesn't. Sure one 12oz glass of milk isn't going to impact any of your results in a major way, but every little bit helps when cutting and I'll look for an advantage anywhere I can

If u need to hit 75g of fat per day what's wrong with having some of that fat coming from milk?

If you eat whole natural food sources your going to struggle to hit 75g of fat unless you opt for fattier cuts of meat or higher fat content dairy products

[ChiveOn]

Ya I'm goin to cut out the sausage in favor of chicken for sure. I know it's fatty but actually writing the numbers down makes it seem more gross... I like the almonds so maybe ill just eat less. Fatty, yes, but not necessarily awful as my only real fat source on the day. Ill try to find something else that's a quick work snack that's a bit healthier

[Dpyle]

There is nothing wrong with milk at all

That's for sure! I actually opt for whole milk when I partake, just to eliminate the sugar. Honestly if I had a dairy farm close I would opt to by my milk straight from the source to avoid the extra sugar that companies add to it.

[cj111]

Go right to the source man, buy a cow or a goat, just make sure its female

[baseline_9]

Go right to the source man, buy a cow or a goat, just make sure its female

Lol

My milk source will always from now on be non homogenized milk..... Gold cap in the UK.... 5 or 6%.... Beautifull....

U can't fit much of that in ur macros tho on 50g of fat lol

[cj111]

Its 5 or 6% milk fat? I've never even tried anything besides skim and 2%, man you could stand a spoon up in 6%

[baseline_9]

Its 5 or 6% milk fat? I've never even tried anything besides skim and 2%, man you could stand a spoon up in 6%

Just checked.... 5.2%

It's real milk.... Well it's as close to 'raw' milk as u can buy legally in the UK....

Buy obviously 1 glass is going to have about 15g of fat.... So if ur on 50g of fat a day u can't have much of this stuff