Posting my diet for critique

[audis4]

Hey guys, have posted for a bit. Anyhow, I have been eating really well since January 6 to be exact! I was at my g/f's for 3.5 weeks and I didn't eat one healthy thing
I have had one cheat meal since, which was January 25.

As of this morning, I weigh 230.5lbs and I am probably the leanest I have been.

This is what my diet looks like to date.
meal 1:
1 Chicken Breast
1 cup oats
meal 2:
1 Chicken Breast
1 serving almonds
meal 3:
1 Chicken Breast
1/2 cup oats
meal 4:
1 Chicken Breast
1 cup oats
meal 5:
1 Chicken Breast
1 cup oats
meal 6:
1 Chicken Breast
1/2 cup oats
meal 7:
1 Chicken Breast
1 serving almonds

Total cals= 2,840 protein=369 carbs=202 fat=57

I substitue turkey, beef, fish etc. for the meat and I make sure to keep macros the same. Same with carbs...potatoes, oats, brown rice, WW bread is all I really consume as far as carbs. Nuts, natty PB, olive oil are the only fats I consume not including steak/salmon etc.

Does anyone have any suggestions?

On Tuesdays and thursdays, I have MMA fighting which I just started this week and its a great cardio workout. If I workout prior to MMA fighting (several hours prior) I will up my cals closer to 3,000.

I have not lost much muscle. My deads stand between 560-570 for 1 rep bench is around 350 (gone down a bit) squats are around 515lbs.

I have a cycle I am going to be starting April 13 for my June 28 powerlifting comp. I want to continue cutting but my concern is, I'm wanting to really take my body to the next level with this cycle. I'm going to incorportate IGF for 4 weeks 5 days on 2 off @ 40mcg at the beginning of my cycle and IGF during PCT.

Let me know what you fellas recommend. I'll be on this afternoon to read and post! Thanks a lot guys, audis4

[novastepp]

well as you requested my lord...

your diet shows great dedication audis. my concern is that your cals are a bit too low for my liking. however i did notice that you said you were seeing good results. good. but how is your strength? you said you have still put up good numbers in your lifts but is your endurance dwindling and are your maxes holding up after workouts? i am cutting at over 3000cals and i'm about 15 pounds lighter than you.

if i were you, and i trained as hard as i believe you do... i would make every meal 1 cup of oats, that includes oats. and i wouldn't hesitate to add another 50g of protein to your daily intake. plus, i would add broccoli and another fibrous veggie to your daily intake. good fiber allows you to eat a greater amount of calories without the pain of storing the excess. plus you can use all of the bioflavonoids you can get.

if you are wanting to cut/ maintain a low bf% up until april, i don't see any need for you to rush this. keep your strength as HIGH as possible because then you will have a 10X better bulking cycle come April.

PM me anytime. -nOva

[audis4]

well as you requested my lord...

your diet shows great dedication audis. my concern is that your cals are a bit too low for my liking. however i did notice that you said you were seeing good results. good. but how is your strength? you said you have still put up good numbers in your lifts but is your endurance dwindling and are your maxes holding up after workouts? i am cutting at over 3000cals and i'm about 15 pounds lighter than you.

if i were you, and i trained as hard as i believe you do... i would make every meal 1 cup of oats, that includes oats. and i wouldn't hesitate to add another 50g of protein to your daily intake. plus, i would add broccoli and another fibrous veggie to your daily intake. good fiber allows you to eat a greater amount of calories without the pain of storing the excess. plus you can use all of the bioflavonoids you can get.

if you are wanting to cut/ maintain a low bf% up until april, i don't see any need for you to rush this. keep your strength as HIGH as possible because then you will have a 10X better bulking cycle come April.

PM me anytime. -nOva

I would say as far as performance in the gym, my #'s have gone down slightly to the maxes that I previously posted. What you recommended really makes sense, I'm going to up my cals because I really want to keep every bit of muscle I can!

wow, that definitely helps me! I do feel a bit weaker when I don't have any carbs in a meal. I'm definitely gonna go with your advice and add carbs to every meal.
Until april, I will continue cutting and I will definitely hit you up with a pm about a lean bulk if that's cool!?

Thanks a lot nova!

[taiboxa]

you need way more EFA's homeskillet

[audis4]

tai, you don't think I will get enough EFA's from steak and salmon? I eat steak at least once/day.
Other than that, I'll add some natty pb or almonds or whatever to my pro/carb meals and up my total cals a bit.

Any other suggestions tai? thanks guys!

[taiboxa]

well efa's was the wrong terminology.. i really mean MORE GOOD FATS... fats are CRUCIAL for LBM and Strength gains