daily food intake, enough, too much, whatcha think?

[broncojosh]

Okay guys, 5 weeks ago, I posted a threat bitching and moaning about how I had let myself basically become a fatass. Well I’ve been busting my hump the last 5 weeks, and have managed to drop 14lbs, currently weighting in at 230 on the nose. 36 back down to a 34. I’m cool with the progress I’ve made, but feel like my fatloss has stopped over the past 2 ½ weeks . I’m running a simple test/winny cycle, and have been cycling clen every other 2 weeks. My question comes down to my diet. It’s far from exact, just been pretty good. Here’s today’s eats, pretty average day:

Meal 1: 2 egg yolks, 4 egg whites, over a dry piece of whole wheat toast, and a serving of fat free cottage cheese

Meal 2: Chicken breast grilled, a pickle, half a zuccinni (little bit of olive oil and pepper)

Meal 3: Home made tuna salad (fat free mayo) in a low carb pita. 7 carbs

Meal 4: PWO shake. 50g mixed protein, 3g sugar and 4 carbs

Meal 5: 8oz top round, with green beans and half a sweet potato

Meal 6: chicken breast and jello (I know it was weird, was just starving).

So, there’s a pretty typical day. I cook almost everything in advance, and work on my own schedule so eating’s not a problem. How’s it look? My last meal is usually an hour or so before bed. Should I eat it earlier? My goal is 219. That should put me at my 10% mark again. 11lbs to lose and 8 weeks of juice left. I’m gonna post some before, mid, and after progress pics, just to log the progress.

[bigsd67]

well we wont know if its enough or too much because you haven't listed the calorie/protein/carb/fat numbers. That would help to figure out if you are over or undereating.

[perfectbeast2001]

agree post macros. Off the top of my head I would drop the yolks in meal one and add more whites keeping it pro/carb. Is the jello sugar free? If not drop that too.

[audis4]

When are you doing cardio?

[DNoMac]

Search Harris-benedict formula on google and calculate your maintenance calories. If you want to lose, I'd stay a few hundred below maintenance, and a few hundred more under on non-workout days. Post you macros so we can get a better idea of how much your eating rather than just what your eating. Btw, great job on the frist 14 lbs.

[broncojosh]

So here are the macro's.

Calorie/Protein/Carb/Fat/Sugar
Meal 1: 500 calories/65g protein/34g carbs/9.5g fat/15g sugar

Meal 2 175 calories/40g protein/3/5g carbs/3.5g fat

Meal 3 400 calories/ 40g protein/ 7g carbs/ 3.5g fat

Meal 4 280 calories/ 50g protein/ 4g carbs/ 0g fat/ 3g sugar

Meal 5 500 calories/ 58g protein/ 20g carbs/ 15g fat

Meal 6 190 calories/ 40g protein/ 0g carbs/ 3.5g fat

Totals are 2045 calories/ 293g protein/ 70g carbs/ 35g fat/ 18g sugar.

As far as cardio, I'm actually backing off a bit. Been doing 10 hours a week. 45 minute jog before breakfast, and an 1:15 minute walk at night, 5 days a week. Keeping the morning jog, but am dropping the walk to 45 min. as well

[audis4]

15g sugar for your first meal?? Drop that asap!
I would drop fat in meal 1...too much protein too IMO
Do 1tb of olive oil in meal 2 or bump up the fat somehow.
Scratch the low carb pita and add oats or another carb for meal 3.
You NEED carbs PWO....whether you mix a little dex with low gi carbs, doesn't matter.
Meal 6 you need a carb or fat.
For your size, macros seem pretty low buddy...especially carbs!

[broncojosh]

Yeah, All the sugar comes from the fat free cottage cheese. I was thinking about that today, no need for it. You are absolutely right about the dextrose post workout. I ran out, and ordered more, but it usually takes a couple weeks. There is the olive oil in meal 2, just forgot to add it. Ah well. I need to get this thing down solid, because close isn't cutting it...literally

[stayinstacked]

Yeah, All the sugar comes from the fat free cottage cheese. I was thinking about that today, no need for it. You are absolutely right about the dextrose post workout. I ran out, and ordered more, but it usually takes a couple weeks. There is the olive oil in meal 2, just forgot to add it. Ah well. I need to get this thing down solid, because close isn't cutting it...literally

Wrong, you dont need dextrose PWO. Why? Your body isnt going to be growing any, dextrose is used to spike insulin levels PWO and create an anabolic/recovering environment for your body to grow in, you wont be growing at all since your cutting calories down and trying to lose bodyfat so the dextrose sugar is only slowing things down IMO. If your serious about losing bodyfat fast I would do a whole food meal PWO instead, such as potatoes and tuna fish or something. Also, drop the cottage cheese as dairy will slow things too. I'd also up your carb intake a good deal too, probably 150-200 grams/day at this point, then lower them or cycle them as you get further along in the diet. I've found that going too low on carbs can be more detrimental than anything.