My diet... any suggestions?

[Bertz]

So im really sick of being fat. I've charted out this diet and calculated my caloric needs and body fat upon the Harris Benedict Equation. Any suggestions appreciated! I am on day 5 of my current plan.


Age: 22
Weight: 195
Body Fat: 24.25% (seems kinda high)
Caloric needs: 3100 Cals

Current Diet
Meal 1
4 whole eggs
2 tbsp of Natural PB
1 Fish Oil Cap
1 Flax Oil Cap

500 calories | 36g Fat | 13g Carbs | 31g Protein

Meal 2
1/2 cup Oatmeal
2 scoops of Protien Powder

370 calories | 6g Fat | 33g Carbs | 51g Protein

Meal 3
1 Chicken Breast
1 cup of broccoli
2 slices of fat free cheese

430 Calories | 4.5g Fat | 4g Carbs | 83g Protein

Meal 4
1 serving Tuna
1 serving Salad
1 scoop Protein Powder

205 Calories | 2.5g Fat | 6g Carbs | 39g Protein

Meal 5
Post Work Out Shake

330 Calories | 2.5g Fat | 30g Carbs | 69g Protein

Meal 6
1/2 cup cottage Cheese
1 scoop Protein Powder

230 Calories | 6.5g Fat | 7g Carbs | 36g Protein

Total
Calories: 2065
Fat: 58g
Carbs: 93g
Protein: 319g

Supplements
B5 500mg
B6 200mg
B Complex 1 serving
Multivitamin 1 serving
Tribulus 2 grams
Tong Kat 400mg
ZMA 1 serving

Training
45 min cardio 65% HR 5 days a week, mornings on empty stomach
45 min Heavy Weight 4 days week


This is my 5th day, I feel a little thinner, definately have a lot more energy. With this diet I have a 7000 calorie defecit a week, I should lose 2 pounds of fat a week... and I burn 800 calories every morning doin cardio and can only guess with the weights. I want to trythis for 10 weeks straight and plan to get down into single digits as far as body fat goes. I think this is pretty solid, but any advice is appreciated! I think i should try to split up the protein a little better, maybe a little too much with meal 3 and 5.

Comments appreciated!!!!

[hawktribal]

make meal 6 a pro/carb for your ppwo. i would switch meals 1 and 2. that's just me, if i don't have some kind of carbs in the morning my body's not functioning. looks pretty good in my opinion other than that.

[taiboxa]

revise it a lil bub

[Bertz]

hawk - Yea i was reading today most do pro/carbs after cardio... i thought it was best to do the pro/fat to keep your body burnin fat longer. wonder what would go good with cottage cheese

tai - were you just agreeing with what hawk said?

and thanks for the replys fellas!

[taiboxa]

read stickies and u will find out

[Bertz]

Think it'd help to throw in an eca stack? or would it be too much
I've ran clen before, but i cant do cardio on it my heart races, and I never saw good results... althought my diet was never good like this

[Bertz]

I've read all the stickies


maybe add some more dextrose to my pwo shake
and eat Meal 4 after my pwo and add some oatmeal?
and throw in some glutamine

[hawktribal]

let me clarify, you want a pro/carb after you lift (hour after shake), i'm not talking about cardio here.

[Bertz]

i understood that, you said that you would switch meals 1 and 2 also
I was saying i read how people tend to crash after cardio if they dont get a pro/carb meal vs a pro/fat meal... i seem to be doing fine with pro/fat but i'll switch it up to see if it makes any difference

[taiboxa]

FIX THE MACRO's in your meals bro
u got 30 protein in one meal 80 in another.. GO FOR 40-50g EACh meal of protein

keep cal value in each meal as = as possible helps w/ metabolic rate

[novastepp]

Bertz, IMO you should up your cals a bit.
all that cardio and your lifting will lower your daily expenditures a lot. i think that if you even ate at your maintence at this point with your workouts and cardio you would lose a pound a week. i don't think you factored in your exercise in your deficit totals. i would eat rougly 2800 cals at first, and when you start to lose, start to drop gradually. there is only a certain amount of fat your body will burn a week, and my guess is you are exceeding it. it may work now because you are in such a great deficit and you are doing cardio 5 days a week, but you will be burning up muscle, and losing weight too fast. Again, this is just my $.02 and i'm only trying to help good luck

[Bertz]

Thanks guys, i wasnt exactly sure what you ment when you said macros tai.

Nova thank you, I used to eat wayyy more than this but it seems to fill me up lately, i guess my stomach shrank. I was hoping to lose 2 pounds of fat a week, i'll rework the diet tomorrow to get around 2800 cals and keep my macros even.

I appreciate it all, i'll post everything up tomorrow

[Bertz]

I got to thinking about what you said nova, and my bmr was 2007 and i calculated that by 1.55 figuring i was moderatly active 5 days a week... still think i should bump up the cals?

[novastepp]

doing cardio 5 days a week, and heavy weights for 4 is my reasoning for upping the cals. you don't have to up them a lot from where you're at, but your body doesn't want to let you burn 2 pounds of fat a week. and stress hormones can slow fat burining as well. at your current activity level i would say you would be able to burn fat for a while even at maintanence. but you can lower the cals by about 300 below it. that is my opinion and what i would do.

[Bertz]

well fellas maybe i ****ed up somewhere, but i know im getting about 2100 calories in a day...

i've had one cheat meal and that was 12 chicken wings, thats it... no drinks no nothing

its been a little more than a week now, i figure i should have lost at least 2 pounds, havent lost anything... definately not raising my calories... maybe im just building muscle

feel better, look slightly better i think, but i was really hopin to see the weight drop a little

[chinups]

I think it looks great, I would say tweak this and that but you seem to be very knowledable and everyone reacts different so you may have adjusted for yourself. I would say try this out and work on it otherwise your all set. GOOD LUCK

[Bertz]

thanks buddy, i figure i'll run with this or around 2100 cal's for a month and see how it goes
my strength is up suprisingly with this also

[chinups]

I couldn't imagine counting every single calorie so I give credit to ppl that do. I know how to eat and just live that way. I work hard in the gym and hard on my cardio.

[Bertz]

Meal 1
1/2 cup oatmeal
2 scoops protien

cal 370 | Fat 6 | Carb 33 | Pro 51

Meal 2
4 Eggs
1 Tablespoon Natty PB

cal 380 | Fat 26 | Carb 9 | Pro 31

Meal 3
1/2 pound chicken
1 pound broccoli
1 slice Fat Free Cheese

cal 382 | Fat 3.5 | Carb 30.5 | Pro 58

Meal 4
PWO Shake

cal 445 | Fat 3 | Carb 66 | Pro 46

Meal 5
1 can Tuna
salad
1/2 cup brown rice

cal 378 | Fat 4 | Carb 40.5 | Pro 41.5

Meal 6
1/2 cup cottoge cheese
1 cap fish oil
1 cap flax oil

cal 110 | Fat 3.5 | Carb 6 | Pro 14

Total Calories: 2065
Total Fats: 46
Total Carbs: 185
Total Protien: 241.5

the calories for each meal are more equal now, but for a cutting diet i think i have wayyyy to many carbs, maybe not enough protien

which one looks better to you guys? I tryed to get a ppwo meal with carbs... the brown rice
maybe i should eat the chicken and broccoli ppwo and just a salad with tuna and cut the brown rice out? replace with a scoop of protien maybe?

any ideas?