Hows my diet bros...

[FireFighter]

Hey bros, i posted earlier but i can't get back into it... anyways heres my diet tell me what you think.

Stats: 6'1,230,16%bf. Work out 4 days a week, cardio 30-45 minutes after work out, but im going to start walking for a half hour in the am before meal one.
Goals: shed 15-20 pounds in 6-8 weeks.
Using: Clen, EAC, whey, multi vits.

Meal 1: 6:30 am
Egg whites and almonds, 45gr protein, 10-15 grs fat

Meal 2: 9:00am
Protein shake/ tbsp flax, 45gr protein, 12 gr fat

Meal 3: 11:30/12
Chicken breast/ almonds 50gr protein, 15 g fat

Meal 4: 2:30/3:00
tuna 30-40 gr protein, 10 fat

Work-out- 4pm

PWO Nutrition: 5:30/6 pm
protein shake/dextrose 40 protein, 35 carbs

Meal 5: 7;30/8 pm
Veggies, Lean Protein, yam 40 protein, 50 carbs

Meal 6: (bedtime)
Shake with Flax 40 protein, 10-15 fat

300 grams protein 85-100 carbs about 60 grams of fats.

[marrok]

I think the PWO should be 2:1 protein/dextrose. Which would put your dextrose at like 80 gms. Looks like you have your carbs and fats separated...I am sure these bro's will get you setup. Good Luck!

[LeanMeOut]

CAPS

Hey bros, i posted earlier but i can't get back into it... anyways heres my diet tell me what you think.

Stats: 6'1,230,16%bf. Work out 4 days a week, cardio 30-45 minutes after work out, but im going to start walking for a half hour in the am before meal one.
Goals: shed 15-20 pounds in 6-8 weeks.
Using: Clen, EAC, whey, multi vits.

30 MINUTES IS NOT ENOUGH.... GO FOR 45-60 MINUTES

Meal 1: 6:30 am
Egg whites and almonds, 45gr protein, 10-15 grs fat

FINE

Meal 2: 9:00am
Protein shake/ tbsp flax, 45gr protein, 12 gr fat

FINE

Meal 3: 11:30/12
Chicken breast/ almonds 50gr protein, 15 g fat

FINE

Meal 4: 2:30/3:00
tuna 30-40 gr protein, 10 fat

WHAT KIND OF TUNA HAS 10G OF FAT? THIS MEAL IS FINE IF IT REALLY HAS THAT MUCH FAT IN IT.

Work-out- 4pm

PWO Nutrition: 5:30/6 pm
protein shake/dextrose 40 protein, 35 carbs

LIKE STATED BEFORE NEEDS TO BE 2:1 CARB TO PROTEIN. I WOULD USE MORE DEXTROSE THAN THAT AS WELL. MAYBE TRY 40G PROTEIN 80G DEXTROSE.

Meal 5: 7;30/8 pm
Veggies, Lean Protein, yam 40 protein, 50 carbs

GOOD

Meal 6: (bedtime)
Shake with Flax 40 protein, 10-15 fat

GOOD

300 grams protein 85-100 carbs about 60 grams of fats.

Overall it looks pretty good, I would add more cardio time in the AM and adjust your PWO carbs a little bit, but overall looks good.


Mike

[daman1]

CAPS




Overall it looks pretty good, I would add more cardio time in the AM and adjust your PWO carbs a little bit, but overall looks good.


Mike

I think he needs more fats in his meals especially at 230 pounds.

[LeanMeOut]

Your right.... he should probably up the fats to about 80g a day.... plus according to my calculations he is only eating 2140kcals a day.... no where near the ammount you need at 230 pounds. Sorry I didn't catch this earlier.... I just wanted to give ya a quick critique while I was at work.


Mike

[bad_man]

What's the calculation for how much fat you need? Is it 1 gram of fat for 3 pounds of bodyweight?