Diet Review Please!

[clearity]

Here is my diet, my goal is to lose some fat while I maintain my muscle mass and strength. How does this look?
I am about 215 pounds at 15-17 percent BF

1. Wake up do 30-45 mins of cardio @ 65-75 percent Heart Rate

Meal 1 Ratios-
38 Grams of Protein, 4 cabs, 4 grams of fat

Meal 2
Same Ratios as above

Meal 3 -
Same Ratios as above

Meal 4-
Same Ratios as above

Pre-workout
Piece of fruit(apple) for energy

PWO Meal 1
-Protein Shake
30 g PRO, 70g Carbs, 0 Fat

PWO #2
30 grams protein, 70g carbs, and 5 grams of carbs

[sooners04]

Include what kind of food you are getting your pro/carb/fats from. Its going to be VERY hard keeping ANY muscle with that amount of carbs and it looks like your around 1600 cals a day. That is WAY too low.

[perfectbeast2001]

what are the total cals? Carbs look way low, fat looks way low. Breakfast needs some complex carbs especially after cardio unless you want to waste some muscle. More details are needed for further comment.

[clearity]

I don't know the total cals, all I have are macros. Thats why I need help, Thanks.

[clearity]

duplicate post

[naturalsux]

duplicate post

here you go. http://www.thecaloriecounter.com/

[clearity]

Basically I was going to use Tuna, Lean Chicken and other sources of lean meat with protein . And Replace Meals 2 and 4 with Protein Shakes.

Perfect Beast, How many carbs do you think I should have ?

I am also going to run a low dose of Test E to hopefully help save muscle.

[perfectbeast2001]

do not go below 200g carbs per day. You need to work out your cals too as that is vital. It takes time and effort but no one is going to do it for you.... Do not use protein shakes stick with wholefood or you are going to be VERY hungry. Include plenty of fibrous veg too to bulk it out. Do you know how many cals you need to maintain?? You need to work that out. Find your BMR http://home.fuse.net/clymer/bmi/ then run this through the Harris Benedict equation http://www.bmi-calculator.net/bmr-ca...dict-equation/ this will give you an idea of maintenance cals. Then reduce slowly every other week from there for cutting. By reducing slowly EO week your body will not have time to get used to your diet. You will also be carb cycling to a degree if you consume a PWO carb shake on training days but not on rest days. This all helps stop the body adjusting to diet so that fat loss can continue. It's all in the details mate. It will take a little effort but you wil not get results by guessing unless you are a genetic freak....

[clearity]

do not go below 200g carbs per day. You need to work out your cals too as that is vital. It takes time and effort but no one is going to do it for you.... Do not use protein shakes stick with wholefood or you are going to be VERY hungry. Include plenty of fibrous veg too to bulk it out. Do you know how many cals you need to maintain?? You need to work that out. Find your BMR http://home.fuse.net/clymer/bmi/ then run this through the Harris Benedict equation http://www.bmi-calculator.net/bmr-ca...dict-equation/ this will give you an idea of maintenance cals. Then reduce slowly every other week from there for cutting. By reducing slowly EO week your body will not have time to get used to your diet. You will also be carb cycling to a degree if you consume a PWO carb shake on training days but not on rest days. This all helps stop the body adjusting to diet so that fat loss can continue. It's all in the details mate. It will take a little effort but you wil not get results by guessing unless you are a genetic freak....

Thanks Bro.

BMR=2134 cals
Harris Benedict-3681 cals

Wow looking at the original diet shows that I was way off .

[perfectbeast2001]

yes mate thats right, it is suprising how much the BBer needs to maintain. Next you need to work out the cals of the foods you are going to consume http://www.calorieking.com/foods/ is good as you can enter any weight of food and it breaks down nutritional info for you.
shoot for around 3200 a day then reduce bi weekly from there. I would aim for about 400g carbs 80g fats (90% from EFA sources such as flax, fish, nuts)( and the rest in protein. Good luck.

[perfectbeast2001]

Meal 1 - 5 egg whites (cal 80, pro18), Oats 80g (cal295 carb51 pro12 fat5), 1scoop whey (cal112, carb2.5, pro23, fat1.5). sprinkle cinnamon. TOTALS - Cal 485, carbs 53 pro 50, Fat 6.5

WORKOUT

PWO - 2 scoop whey (cal224, carb5, pro46, fat3), WMS 80g (cal280 carb68) TOTALS – Cal519, carbs73, pro58 fat 3

PPWO - Tuna 1/2 tin (cal 72,carb0 pro15 ), Oats 80g (cal295 carb51 pro12 fat4) 1scoop whey (cal112, carb2.5, pro23, fat1.5) TOTALS – cal480 carbs53 pro50 fat5.5

meal 4 - 175g chicken (cal289 pro54 fat5) Coconut Oil (cal83 fat9g) TOTALS – cal372, pro54, fat14

Meal 5 - 175g chicken (cal289 pro54 fat5) Flax Oil (cal83 fat9g) TOTALS – cal372, pro54, fat14

Meal 6 - 175g chicken (cal289 pro54 fat5) hemp Oil (cal83 fat9g) TOTALS – cal372, pro54, fat14

Before Bed – Lean Mince200g (cal328 pro51 fat12) TOTALS cal328 pro51 fat12

DAILY TOTAL Cal 2928Carbs 179 Protein 360 fat 68.5

this was an early cutting diet i used about 12 weeks out from comp

[clearity]

Meal 1 - 5 egg whites (cal 80, pro18), Oats 80g (cal295 carb51 pro12 fat5), 1scoop whey (cal112, carb2.5, pro23, fat1.5). sprinkle cinnamon. TOTALS - Cal 485, carbs 53 pro 50, Fat 6.5

WORKOUT

PWO - 2 scoop whey (cal224, carb5, pro46, fat3), WMS 80g (cal280 carb68) TOTALS – Cal519, carbs73, pro58 fat 3

PPWO - Tuna 1/2 tin (cal 72,carb0 pro15 ), Oats 80g (cal295 carb51 pro12 fat4) 1scoop whey (cal112, carb2.5, pro23, fat1.5) TOTALS – cal480 carbs53 pro50 fat5.5

meal 4 - 175g chicken (cal289 pro54 fat5) Coconut Oil (cal83 fat9g) TOTALS – cal372, pro54, fat14

Meal 5 - 175g chicken (cal289 pro54 fat5) Flax Oil (cal83 fat9g) TOTALS – cal372, pro54, fat14

Meal 6 - 175g chicken (cal289 pro54 fat5) hemp Oil (cal83 fat9g) TOTALS – cal372, pro54, fat14

Before Bed – Lean Mince200g (cal328 pro51 fat12) TOTALS cal328 pro51 fat12

DAILY TOTAL Cal 2928Carbs 179 Protein 360 fat 68.5

this was an early cutting diet i used about 12 weeks out from comp

Thanks a lot! when you did this diet, how was your muscle mass and strength?

[perfectbeast2001]

pre comp a few weeks ago. Strength declined slowly as my weight dropped. Muscle mass was good as you can see in avvy.