Diet for critique and questions

[wantmoremass]

Hi Guys,

This is the first time I've ever actually recorded my daily diet and worked out the macros - I am at this point not surprised that I have been having trouble achieving my goals.

Please see my pics thread for pics and stats (Newbie poster here, 6', 202, preparing for 1st cycle. Basically, I'm 6'0", 202lbs as of yesterday, and bf is too high.

I've also posted my workout split for feedback here: Please critique my training split

So far I've followed a general eat every 2.5-3 hours, with some protein, and carbs, with a high emphasis on protein. Because I haven't been recording it, I'm sure I haven't been eating enough to gain weight, and if I have, it wasn't in the right proportion. I bought a food scale and am prepared to go all out in terms of adhering to a strict plan.

My Goals: To cut until I've lost approx. 4-5%bf while preserving as much muscle as possible. Then I will begin clean bulking.

By all methods/sites I've looked at, it appears that I need around 3100 calories per day for body weight maintenance. I also know that if I'm going to cut, I've read I should cut that to 80% so about 2500 calories. Is this too low? Too high? Should this value include PWO nutrition on workout days or would it go above the daily allowance based on a cutting goal?

My diet plan for today includes:

Meal 1 (830):
500ml egg whites, 50g oatmeal
437.5cal; 3.75g fat; 33.75g carbs; 56.25g protein

Meal 2 (1130):
8oz chicken breast, 4oz sweet potato
318cal; 2g fat; 22.5g carbs; 52.25g protein

Meal 3 (230):
8oz turkey breast, 4oz sweet potato, 1cup cherry tomatoes
409cal; 4.5g fat; 41g carbs; 51.5g protein

Meal 4 (530):
8oz turkey breast, 40g oatmeal; 250ml milk
590cal; 10g fat; 66g carbs; 61g protein

PWO (800):
582cal; 6g fat; 82g carbs; 50g protein

Meal 5 (930):
8oz chicken breast, 4oz sweet potato, 1cup brocolli
343cal; 2g fat; 27.5g carbs; 54.25g protein

Meal 6 (1130):
300g cottage cheese, 1Tbsp natural almond butter, 4oz non-fat yogurt
381cal; 12g fat; 20g carb; 46g protein

Totals:
3061cal; 40.2g fat (11.8%cal); 293g carbs (38.3%cal); 371g protein (48.5%cal)

Without PWO, this would be 2478cal; 34.2g fat; 211g carb; 321.2g protein

Any feedback would be greatly appreciated!
Cheers,
WMM

[Consistency]

Hi Guys,

This is the first time I've ever actually recorded my daily diet and worked out the macros - I am at this point not surprised that I have been having trouble achieving my goals.

Please see my pics thread for pics and stats (Newbie poster here, 6', 202, preparing for 1st cycle. Basically, I'm 6'0", 202lbs as of yesterday, and bf is too high.

I've also posted my workout split for feedback here: Please critique my training split

So far I've followed a general eat every 2.5-3 hours, with some protein, and carbs, with a high emphasis on protein. Because I haven't been recording it, I'm sure I haven't been eating enough to gain weight, and if I have, it wasn't in the right proportion. I bought a food scale and am prepared to go all out in terms of adhering to a strict plan.

My Goals: To cut until I've lost approx. 4-5%bf while preserving as much muscle as possible. Then I will begin clean bulking.

By all methods/sites I've looked at, it appears that I need around 3100 calories per day for body weight maintenance. I also know that if I'm going to cut, I've read I should cut that to 80% so about 2500 calories. Is this too low? Too high? Should this value include PWO nutrition on workout days or would it go above the daily allowance based on a cutting goal?

My diet plan for today includes:

Meal 1 (830):
500ml egg whites, 50g oatmeal
437.5cal; 3.75g fat; 33.75g carbs; 56.25g protein

Meal 2 (1130):
8oz chicken breast, 4oz sweet potato
318cal; 2g fat; 22.5g carbs; 52.25g protein
cut the potato, you dont need the carbs, add some veggies instead
Meal 3 (230):
8oz turkey breast, 4oz sweet potato, 1cup cherry tomatoes
409cal; 4.5g fat; 41g carbs; 51.5g protein
again cut the potato
Meal 4 (530):
8oz turkey breast, 40g oatmeal; 250ml milk
590cal; 10g fat; 66g carbs; 61g protein
peronally i would drop the milk, but thats just me
PWO (800):
582cal; 6g fat; 82g carbs; 50g protein

Meal 5 (930):
8oz chicken breast, 4oz sweet potato, 1cup brocolli
343cal; 2g fat; 27.5g carbs; 54.25g protein

Meal 6 (1130):
300g cottage cheese, 1Tbsp natural almond butter, 4oz non-fat yogurt
381cal; 12g fat; 20g carb; 46g protein
i would add some flax seed oil, this is your only fat meal of the day. Your not getting enough fats only 11% of your total try to make it about 20% of your total, also i would try to cut these carbs out from the last meal
Totals:
3061cal; 40.2g fat (11.8%cal); 293g carbs (38.3%cal); 371g protein (48.5%cal)

Without PWO, this would be 2478cal; 34.2g fat; 211g carb; 321.2g protein

Any feedback would be greatly appreciated!
Cheers,
WMM

in bold

[wantmoremass]

thanks for the feedback. keeping in mind i'm currently looking to cut, have a basic maintenance caloric need of about 3050. i have modified to look like this:

Workout days:
Meal 1 (830):
500ml egg whites, 60g oatmeal, 4oz non-fat yogurt
539cal; 4.5g fat; 48.5g carbs; 65.5g protein

Meal 2 (1200):
8oz chicken breast, 1 cup green beans, 1Tbsp flaxseed oil
373cal; 16g fat; 8g carbs; 52g protein

Meal 3 (330):
8oz chicken breast, 1cup cherry tomatoes
251cal; 2.5g fat; 7g carbs; 51.3g protein

Meal 4 (700):
PWO Shake
582cal; 6g fat; 82g carbs; 50g protein

Meal 5 (900):
8oz chicken breast, 4oz sweet potato, 1cup brocolli
343cal; 2g fat; 27.5g carbs; 54.25g protein

Meal 6 (1130):
300g cottage cheese, 1Tbsp natural almond butter, 1Tbsp flaxseed oil
436cal; 26g fat; 12g carb; 38g protein

Totals:
2524cal; 57g fat (20.3%cal); 185g carbs (29.3%cal); 371g protein (49.3%cal)


Non-workout days:
Basically replace PWO nutrition with 8oz chicken breast, 1 cup green beans, 1Tbsp flaxseed oil: 373cal, 16g fat, 8g carbs, 52g protein

as well as add 1 more Tbsp to pre-bed meal.

Daily total:
2434cal; 81g fat (30% cal); 111g carbs (18.2% cal); 313g protein (51.8% cal)

Thoughts on this?

Thanks!