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 (http://forums.steroid.com/showthread.php?t=318203). Basically, I'm 6'0", 202lbs as of yesterday, and bf is too high.

I've also posted my workout split for feedback here: http://forums.steroid.com/showthread.php?t=318417

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 (http://forums.steroid.com/showthread.php?t=318203). Basically, I'm 6'0", 202lbs as of yesterday, and bf is too high.

I've also posted my workout split for feedback here: http://forums.steroid.com/showthread.php?t=318417

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!