My cutter redone and reposed

[macktownmac]

Meal 1
Egg Whites 250g
Oatmeal 45g

Meal 2
Tuna 170g
Flax oil

Meal 3
Chicken 250g
Spinach 65g
Balsamic Vin. 28g
Brown Rice 90g


PWO Meal
Whey isolate 68g
2 Slices of White Bread

Meal 5
Chicken 250g
Spinach 65g
Balsamic Vin 28g

Meal 6
Shake 60g
2 tbs natty PB

TOTALS 2440-Cal; 51-Fat; 150-Carb; 287.64-Pro

My BMR is 2100 I workout 4-5 days a week atleast sometimes more.

2100 x 1.55 = 3255

3255 - 2440 = 815

does this look right?

[hillshooter]

your carbs don't add up right. Just seems like it would be more, like 200.

I would gain weight(fat) on that diet, however my LBM is 158.

[hillshooter]

All I would do is elliminate meal 2 all together. and change your PWO to only 2servings of whey and half cup of oatmeal blended.

[macktownmac]

My LBM is roughly 190,

any other opinions?

[JohnboyF]

I would drop the weight bread and use slow to med gi carb

[macktownmac]

I would drop the weight bread and use slow to med gi carb

I thought one of the reasons to take carbs for PWO is to spike insulin . Lower GI foods wouldnt give me as high of a spike.

[IBdmfkr]

Meal 1
Egg Whites 250g
Oatmeal 45g

Meal 2 I'd take the spinach from meal 3 and put it here with olive oil as the dressing or use the flax with the bals. ving.
Tuna 170g
Flax oil

Meal 3 Drop the salad, also seems like a lot of carbs, for preworkout, more than are necessary, I like to split them evenly throughout my earlier meals, never thought much of spliting meals with Prot/fat and Prot/carbs.
Chicken 250g
Spinach 65g
Balsamic Vin. 28g
Brown Rice 90g


PWO Meal Too much protein, not enough carbs.. I'd go for an even amount, approx 40g of each PWO. I like using whitebread and jelly personally, so I think it's a good choice of carbs, but I prefer eggwhites/BCAA's as the protein source.
Whey isolate 68g
2 Slices of White Bread

Meal 5 Put a small amount of slow burning carbs here, say 20-30g of carbs from something like Yams or Oats.
Chicken 250g
Spinach 65g
Balsamic Vin 28g

Meal 6 I'm not a big fan of shakes, I'd go with a fattier meat and fiberous green vegatable here.
Shake 60g
2 tbs natty PB

TOTALS 2440-Cal; 51-Fat; 150-Carb; 287.64-Pro

My BMR is 2100 I workout 4-5 days a week atleast sometimes more.

2100 x 1.55 = 3255

3255 - 2440 = 815

does this look right?

I don't like how you don't have specific macros/meal, hard to critique with the way you have it setup.

[JohnboyF]

I thought one of the reasons to take carbs for PWO is to spike insulin. Lower GI foods wouldnt give me as high of a spike.

Thats not necessary truly... the whole spike thing is a little over done.. the reason I personally stay away from bread, What's bad about bread tho is the lignan content. The lignans in bread are estrogenic. The bloating or 'soft look' that most get after eating bread is due to their estrogenic effect.

active phyto-estrogens in males cause female-pattern fat deposition.
So males really should limit bread intake

[IBdmfkr]

Never had that problem when consuming bread once/day with my PWO BCAA's, also considering I only lift 3times/wk so bread only accounts for approx 100carbs/wk, not a significant enough amount to affect me in a negative way.

[JohnboyF]

ahh what iv noticed is that most ppl from my background south asian distribute fat in the female pattern on hips and thigs.. obliques