New Diet Critique..Pleeez

[DedDuck]

I'm a posting virgin....until now! There is so much good info on this site I've been doing as much reading as possible the past few months. Anyhow, I am 5' 8", 154lbs, roughly 12%bf and just turned 27 thursday. I would also call myself a hardgainer. My goal is to continue to lean out as much as possible while putting on some lean muscle mass. I borrowed bits and pieces from others diets and modified them to something that I can live with and will hopefully fit my needs. See what you guys think. I'm all ears! Hopefully I don't have it too f####d up. The Harris Benedict Equation says my BMR is 1705.42.

8:00am Meal #1
4 egg whites (16/0/0) 60 cal
2 wheat english muffins (10/50/3) 260 cal
1 Tbsp sugar free preserves (0/5/0) 10 cal

10:00am Meal #2
6oz chicken breast (27/0/3) 140 cal
½ c Vegetables

12:00 Meal #3
5oz albacore tuna (37/0/2) 175 cal
1Tbsp light mayo (0/1/4.5) 40 cal
½ c Vegetables

3:00 Meal #4
6oz chicken breast (27/0/3) 140 cal
150g sweet potato (2/37/0) 160 cal
½ c Vegetables

Workout 5:00-6:00

6:15 PWO Meal #5
4 egg whites (16/0/0) 60 cal
½ c oats (6/27/2.5) 150 cal
1 banana (1/27/1) 140 cal

8:00 Meal #6
5oz albacore tuna (37/0/2) 175 cal
1Tbsp light mayo (0/1/4.5) 40 cal
2 Tbsp natural peanut butter (8/6/16) 210 cal

Totals: 187g Protein, 154g Carbs, 41.5g Fat, 1760 Calories

Thanks

How am I on fats???

[abbot138]

First off I wanna say thanks for being so thorough with your macros and calculations instead of just saying, "i eat some chicken, brown rice and a handful of nuts for most of my meals, what do you think of my diet?" wtf!?!? So kudos to you on that. Your food choices are good, aside from the whole wheat muffin, replace that with some oats or sweet potatoe. However, YOU NEED TO EAT MORE FOOD. You can't "lean out" more and put on "lean muscle" at the same time, so forget about that. At 12% BF and only 158lbs I think you should aim for more of a clean bulk and try to put as much quality mass on as possible. I dont know you activity level, i.e.- cardio, lift schedule, and occupation. But making a conservative estimate I would put your maintenance calories using Katch-McArdle around 2400. So if you want to put on any size you need to eat more than this, shoot for 3000. You need to add in a PWO shake (50p, and at least 50c), so there's 400 calories right there. You need to ad some carbs to meal 2 (you should get pro and carb in all meals except your before bed meal). Reduce Natty pb before bed to 1 tbsp, you should never take in more than about 15g of fat in one meal. You should try to keep your calories for each meal as close to the same number as possible. Fat intake looks ok, as you ad more protein and carbs this number will automatically go up due to little bits of fat in the protein and carb sources. Other than that I'd say your off to a decent start, you just need to eat more, your starving yourself right now. I know you want to stay lean, but at 154 you gotta put on a little more size before you can do a true cut, otherwise your just gonna look anorexic. Even then, 1760 calories would still be low. Just eat your arse off, bust your butt with cardio (at least 5 times a week) and lift 4/5 times a week. This should keep you relatively lean and help you put on a little bit of weight.

[DedDuck]

Thanks for the input! I'm fairly new to this so I appreciate the advice, other than the fact that I love english muffins...jk. My workout schedule is lifting M-F 5 days a week and 30mins of cardio post workout. I've got a couple more questions if you don't mind. Am I hurting my gains by doing cardio after I lift? Is simply increasing the amount of the food I'm already eating the best way to up the calories or should I be adding something different? Also, whey and other dairy stuff makes me sick as hell any suggestions for a PWO shake. Is soy protien Ok? This last one is stupid. I love celery and PB. Is it a problem to add a vegetable to the last meal? Again, thanks for the input!

[abbot138]

Not hurting gains with PWO cardio, but try and do some HIIT (google it if your not sure, basically its 1 minute sprint and then 1 minute walk) for 20 minutes after lifting. Yes, your food selections are fine, just increase the amounts, and remember to try to keep the total cals for each meal roughly the same, your PWO and Pre-bed will prob be a little lower. Gemma protein is an excellent fast absorbing substitute for whey, trueprotein.com sells it, and its cheaper than whey too! And go for it on the celery, the more veggies the better.

[FortKnox36]

have some whey protein with ur eggs PWO

[DedDuck]

Good deal, I'm busting out the pen, pad, cal chart, and a calculator this evening. I'll see what I can cook up no pun intended. After that it sounds like another trip to the market! BTW, I bought some egg protein powder. What are you thoughts on that? The reading I did said it is good stuff. Tastes like crap.

[abbot138]

It is good stuff, little pricey for my tastes, but it would be good before bed, not best for pwo as its aborption rate is a little on the slower side, but, its better than nothing. Good luck. Repost once you come up with a new plan.

[DedDuck]

Okay, see what you think of this one. Hopefully this is close. I'll tell you what that's a pile of food for one day! Have at it. I'm anxious for opinions!

8:00am Meal #1
6 egg whites (24/0/0) 90 cal
2 whole eggs (12/2/10) 150 cal
1 c. brown rice (5/50/1) 230 cal
1 serving sugar free syrup (0/11/0) 30 cal
Total (41/63/11) 500 cal

10:00am Meal #2
12oz chicken breast (54/0/6) 280 cal
240g sweet potato (3/59/0) 256 cal
½ c Vegetables
Total (57/59/6) 536 cal

12:00 Meal #3
5oz albacore tuna (37/0/2) 175 cal
1 whole egg (6/2/5) 75 cal
1 c. brown rice (5/50/1) 230 cal
1Tbsp light mayo (0/1/4.5) 40 cal
½ c Vegetables
Total (48/53/12.5) 520 cal

3:00 Meal #4
12oz chicken breast (54/0/6) 280 cal
240g sweet potato (3/59/0) 256 cal
½ c Vegetables
Total (57/59/6) 536 cal

Workout 5:00-6:00

6:15 PWO Meal #5
PWO Shake (egg protein, oats, banana) (51.5/73.5/5) 560 cal

8:00 Meal #6
12.5oz canned chicken (45.5/0/3) 210 cal
1Tbsp light mayo (0/1/4.5) 40 cal
1 Tbsp natural peanut butter (4/3/8) 105 cal
Vegetables
Total (49.5/4/15.5) 355cal

Totals: 304g Protein, 311g Carbs, 56g Fat, 3007 Calories

[AdamGH]

That looks pretty good imo No complaints here.

[FallenWyvern]

Excellent post. Good food choices. 1705 x 1.55 = 2642 you forgot the activity multiplier.

At 3000 cals you will gain weight. If after a month you aren't happy results ie too much fat, modify the carbs only, slightly down about 300 calories.

[abbot138]

Well done brotha, much better. This will definately help you put on some lean muscle mass. Stick with it for at least 6 weeks, and make sure to reevaluate your body every week or so and adjust you calories accordingly.

[DedDuck]

Sweet, now it's off to the races. Thank you gents for the input!