Hows this diet?

Hi im:
23
male
5'11
182lb
17% bf

This is what im currently eating and wondering how it fares for adding lbm and losing bf. Im currently doing four kettlebell sessions a week and 1-2 HIIT cardio sessions on a rowing machine.

6.30:
2 peices of wholemeal toast w/ light olive spread
50g whey protein

10.00
2 peices of wholemeal
2 poached eggs
1/2 tin of baked beans

1.30
2 peices of wholemeal
1 tin of tuna
100g of queen olives/hazelnuts

Pre-WO 5.30
2 peices of wholemeal
vpx v.3
multivitamin/mineral

PWO 7.00
50g whey protein
3g of fish oil
3 tsp of dextrose

PPWO 8.00
150g of salmon
3 tsp of olive oil

10.00
50g whey protein
ZMA
3g of fish oil

This needs a lot of work bud. First rather than worrying about gaining muscle, let's worry about dropping fat for now.
I gotta go for now but after work-out tonight I'll critique this for ya.
In the meantime, some totals on carbs protein fats and calories would be helpful.

Quote:

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Originally Posted by badleo

Hi im:
23
male
5'11
182lb
17% bf

This is what im currently eating and wondering how it fares for adding lbm and losing bf. Im currently doing four kettlebell sessions a week and 1-2 HIIT cardio sessions on a rowing machine.

6.30:
2 peices of wholemeal toast w/ light olive spread
50g whey protein

10.00
2 peices of wholemeal
2 poached eggs
1/2 tin of baked beans

1.30
2 peices of wholemeal
1 tin of tuna
100g of queen olives/hazelnuts

Pre-WO 5.30
2 peices of wholemeal
vpx v.3
multivitamin/mineral

PWO 7.00
50g whey protein
3g of fish oil
3 tsp of dextrose

PPWO 8.00
150g of salmon
3 tsp of olive oil

10.00
50g whey protein
ZMA
3g of fish oil

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I wouldn't bother with the whey protein. Unless you are limited by time or money or something. Shakes and powders should never replace lean protein sources. Also the diet has no macros. We need numbers!!

Your approximate daily caloric maintenance level is: 2929 calories(kcal)
Your daily caloric goal in order to lose weight should be between: 1929 to 2429 calories(kcal)
Your daily caloric goal in order to gain weight should be between: 3179 to 3429 calories(kcal)

6.30: C34g P60g F4g
2 peices of wholemeal toast w/ light olive spread
50g whey protein

10.00 C40G P36g F12g
2 peices of wholemeal
2 poached eggs
1/2 tin of baked beans

1.30 C35g P40g F50g
2 peices of wholemeal
1 tin of tuna
100g of queen olives/hazelnuts

Pre-WO 5.30 C30g P20g F0g
2 peices of wholemeal
vpx v.3
multivitamin/mineral

PWO 7.00 C30g P50g F5g
50g whey protein
3g of fish oil
3 tsp of dextrose

PPWO 8.00 C0g P40g F35g
150g of salmon
3 tsp of olive oil

10.00 C0g P50g F5g
50g whey protein
ZMA
3g of fish oil

C:170g
P:296G
F:111g
Total calories: 2863
Sorry for no macros. The reason for a lot of whey is just the convenience at the moment as have a very busy real home and work life, i have no problem replacing it if you guys have a convenient protein replacement.

Quote:

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Originally Posted by badleo

6.30: C34g P60g F4g
2 peices of wholemeal toast w/ light olive spread
50g whey protein
Sub the toast for a cup of oats reduce to 1 scoop of whey and add egg whites instead (egg beaters if more convenient)
10.00 C40G P36g F12g
2 peices of wholemeal
2 poached eggs
1/2 tin of baked beans

1.30 C35g P40g F50g
2 peices of wholemeal
1 tin of tuna
100g of queen olives/hazelnuts
Again sub toast for oats or sweet pot
Pre-WO 5.30 C30g P20g F0g
2 peices of wholemeal
vpx v.3
multivitamin/mineral
Again sub toast for oats or sweet pot, you need more protein in this meal how about some chicken 6-8 0z
PWO 7.00 C30g P50g F5g
50g whey protein
3g of fish oil
3 tsp of dextrose
Drop the fish oil and add it in to another meal. Fats will slow down absorption and that is the last thing you want after a workout. Also not a big fan of dex I would rather have (you guessed it) oats.
PPWO 8.00 C0g P40g F35g
150g of salmon
3 tsp of olive oil
Good meal you just need to add some broc
10.00 C0g P50g F5g
50g whey protein
ZMA
3g of fish oil
Sub the whey for casein either through a protein powder or fat free cottage cheeseC:170g
P:296G
F:111g
Total calories: 2863
Sorry for no macros. The reason for a lot of whey is just the convenience at the moment as have a very busy real home and work life, i have no problem replacing it if you guys have a convenient protein replacement.

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Comments in bold above

Quote:

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Originally Posted by badleo

I agree that there is a little too much bread here. Not to say that it will not work for you but there are probably better carb sources out there for you. Sweet potatoes, oats, barley, brown rice, wild rice to name a few. If it's the convenience of bread that you like try Ezekiel bread. Good stuff, all natural.

6.30: C34g P60g F4g
2 peices of wholemeal toast w/ light olive spread
50g whey protein

10.00 C40G P36g F12g
2 peices of wholemeal
2 poached eggs
1/2 tin of baked beans

Just curious, why beans? Is it for the fiber? Since we're going for either a strict cut or a lean bulk I would take them out and bring in a little more protein from other foods.

1.30 C35g P40g F50g
2 peices of wholemeal
1 tin of tuna
100g of queen olives/hazelnuts

Pre-WO 5.30 C30g P20g F0g
2 peices of wholemeal This isn't the worst meal for your bread if you're gonna stick with it
vpx v.3
multivitamin/mineral

PWO 7.00 C30g P50g F5g
50g whey protein
3g of fish oil I don't think this is necessary (Especially PWO) as you seem to be set for fats in your other meals
3 tsp of dextrose

PPWO 8.00 C0g P40g F35g
150g of salmon
3 tsp of olive oil

10.00 C0g P50g F5g
50g whey protein
ZMA
3g of fish oil

C:170g
P:296G
F:111g
Total calories: 2863
Sorry for no macros. The reason for a lot of whey is just the convenience at the moment as have a very busy real home and work life, i have no problem replacing it if you guys have a convenient protein replacement.

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Tuna salmon and egg whites are a great and simple protein source. You can throw a chicken breast on the George Foreman grill and it's ready in no time and you can bring it with you to eat later at work or if you travel.

I would shoot for around 2400 calories daily if you want to lose some fat.
I think that eliminating some of the choices illustrated above and switching to real protein and good carb sources, it'll bring you down to where you should be.

Best of luck and don't be afraid to play around with the numbers once you become consistent on your diet. Only you can find out what works the very best for you.

Quote:

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Originally Posted by mharris

A friend did it for a few months. Lost weight but missed "normal" food. Thought about trying it but I do well for a while then I miss what I normally eat and then that's it I am done..

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I dislike everyone of your posts for some reason. We all miss certain foods. What are normal foods to you? Mcdonalds Cheeseburgers? You eat a proper diet, exercise regularly cause you want to be healthy. Depending on your goals will depend how tight you are with the calories. Also, thats why we have cheat meals. To reward our ourselves for the dedication to eating correctly. This will keep you from "falling off the wagon."

Quote:

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Originally Posted by AdamGH

I dislike everyone of your posts for some reason. We all miss certain foods. What are normal foods to you? Mcdonalds Cheeseburgers? You eat a proper diet, exercise regularly cause you want to be healthy. Depending on your goals will depend how tight you are with the calories. Also, thats why we have cheat meals. To reward our ourselves for the dedication to eating correctly. This will keep you from "falling off the wagon."

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LMAO, agreed, are you on here for dumb BS spam or some shit?

ok thanks for all the replies and the advice. This is what yesterday was like:

6.30: C32g P55g F4g
50g of raw oats
25g whey protein
5 egg whites

10.00 C40G P36g F12g
2 peices of wholemeal
2 poached eggs
1/2 tin of baked beans

1.30 C30g P55g F6g
Sweet potato
80g low fat cream cheese (<5%fat)
150g of turkey

Pre-WO 5.30 C32g P38g F4g
protein oat bar
vpx v.3
multivitamin/mineral

PWO 7.00 C60g P50g F5g
50g whey protein
50g of raw oat
3 tsp of dextrose

PPWO 8.00 C0g P63g F15g
250g lean beef

10.00 C0g P50g F5g
50g casein protein
ZMA
3g of fish oil

C:194g
P:347g
F:51g
Total calories: 2655

Is this better now then guys?