Diet w/meals, macros, training, stats. Please critique.

[Braunstein]

Stats: 19, 6'1, 190, 20%BF

Morning and Night everyday, 45mins @ 70% THR
Weight training (heavy compound) on Monday and Friday

2 High carb days, Monday and Friday (meal plans below)
5 Low carb days, all except Mon/Fri (meal plans below)


Low carb day diet:
Wake-up: 7am
Cardio: 7am 40 minutes, 70% THR walk

Calories Fat Carb Protein
Meal 1 : 8AM
1 cup egg whites 122 0 3 26
1 scoop whey 104 0 6 20
1 cup oats 294 2 50 12
1/4 tbsp. cinnamon
1 multivitamin

M1 Totals: 520 2 59 58


Meal 2 : 10AM
8 oz chicken 209 5 0 39
2 cup green beans 68 0 16 4

M2 Totals: 277 5 16 43


Meal 3: 12PM
5 oz Turkey burger 158 1 0 37
2 cup green beans 68 0 16 4

M3 Totals: 226 1 16 41


Meal 4 : 3PM
5 oz Ground turkey 158 1 0 37
½ can chili beans 165 1 30 9
¼ can tomato sauce 15 0 4 0

M5 Totals: 338 2 34 46


Meal 5: 6PM
2 cup egg whites 244 0 6 52

M4 Totals: 244 0 6 52

Bedtime cardio: 8PM 40 minutes, 70% THR walk

Meal 6: 9PM
5 oz Salmon 204 8 0 30
2 cup green beans 68 0 16 4
1 multivitamin

M6 Totals: 272 8 16 34

Bedtime: 9PM

Daily Totals: 1877 18 147 274











High carb day diet:
Wake-up: 7am
Cardio: 7am 40 minutes, 70% THR walk

Calories Fat Carb Protein
Meal 1 : 8AM
1 cup egg whites 122 0 3 26
1 scoop whey 104 0 6 20
1.5 cup oats 436 7 76 18
1/4 tbsp. cinnamon
1 multivitamin

M1 Totals: 662 7 85 64


Meal 2 : 10AM
1 cup oats 291 5 51 12
1 cup egg whites 122 0 3 26

M2 Totals: 413 5 54 38

(Train) 11AM

Meal 3: 12PM (PWO)
2 scoop whey 208 0 12 40
1.5 cup oats 436 7 76 18

M3 Totals: 644 7 88 58

Meal 4: 1PM
8 oz chicken 209 5 0 39
2 cup yam 354 1 75 5
2 cup green beans 68 0 16 4

M4 Totals: 631 6 91 48

Meal 5: 3PM
8 oz chicken 209 5 0 39
1 cup yam 177 0 42 2
2 cup green beans 68 0 16 4

M4 Totals: 454 5 58 45

Meal 6: 6PM
5 oz Ground turkey 158 1 0 37
½ can chili beans 165 1 30 9
¼ can tomato sauce 15 0 4 0

M5 Totals: 338 2 34 46

Bedtime cardio: 8PM 40 minutes, 70% THR walk

Meal 7: 9PM
5 oz Salmon 204 8 0 30
2 cup green beans 68 0 16 4
1 multivitamin

M6 Totals: 272 8 16 34

Bedtime: 9PM

Daily Totals: 3414 40 426 289




Planning to try this for 12 weeks, shooting for sub 10%BF.

Suggestions?

[Zanelike]

How are your low carb/high carb days set up? 2 low, 1 high? 3 low, 1 high? 1 low, 1 high? Personally I would throw in at least one more lifting session per week. On your lifting days what exactly are you doing? The breakdown and macros look pretty good to me.

[Braunstein]

Just 2 high carb days a week, Monday and Friday (lift days).

Mon: Chest/Tri’s

Weds: Plyometrics

Fri: Back/Bi’s

[Consistency]

I would add 2 Tbsn of Flax seed oil in meal 6 just before bed. Your only getting 18g of fat that day, this would add 28 more grams of EFAs.

[perfectbeast2001]

I would ass a dessert spoon of falx to ALL pro fat meals and 2x fish oil caps to each pro fat too. Too low in EFAs = lack of strength, lack of motivation and lack of fat loss.