Critique my Diet

[XD40]

Stats:
21yo
5'11
200lbs
15.6 %BF
Goal= Cutting fat while slowly Building Muscle

Here is what i ate yesterday and will continue to eat in addition to you educated changes....(Dont rip on me too much lol) I just threw this together Sunday nite.

Meal #1
-2 Cups of E.W.I. Egg Whites
-1 Cup of Quick Oats
- 1tbsp Flax Oil
Cals=390/Carbs=31/Protein=57g

Meal #2
-4oz Boneless skinless Chicken Breast w/homemade hot sauce
-1 scoop of WHEY mixed with 8oz of Egg whites
-1 tbsp Flax oil
Cals=560/carbs=2/Protein=73g

Meal #3
- 3 oz Organic Vegetable Medley
- 5oz Solid White Albacore Tuna w/homemade hot sauce
-SWEET POTATO

Cals=175/carbs=5/Protein=27g

GYM GYM GYM

Meal#4 -PWO-
-1 scoop whey mixed with 8oz egg whites
Cals=230/carbs=4/Protein=50g

Meal #5
-4oz Tuna/Salmon/Chicken/Steak
-120g Canned Green Beans
-97.5g Brown Rice
Cals=278/carbs=26/protein=24g

Meal #6 (Just before Bed)
-1 scoop Casein Protein mixed with 8oz egg whites
- 1tbsp Flax Oil
Cals=230/carbs=4/protein=50g
--------------------------------------------------------------------------

Total: cals=1863/Carbs=72/Protein=281

[redz]

I can guarantee you one thing you wont build 1gram of muscle on that diet. You would lose fat though, its tough to do both pick cut or bulk and stick with it.

[XD40]

alright bro, i appreciate your comment. do you think that i could add some more cals or protein to help somewhat aid the muscle building process? Since im 15.6 i want to cut but i also want to gain a lil in the process lol....prolly not gonna happen huh?

[redz]

Still I think you should run something like what you have sugested for a while then add more cals when you are ready to bulk again.

[RAILroad]

if i were you i would throw in some solid carbs PreworkOut maybe some sweet potatoes, oats brown rice. give you an extra boost at the gym. but im in the same boat as you are tryin got limit carbs and see where it end up. i also this you maybe crash with that few calories. i think you need to still be around 2300-2500 and just increase your cardio to keep an eye on muscle loss. JMO

[XD40]

Red Thanx bro thats prolly what i will do...cut it down then bulk it back up after i hit about 12% .

[Rugger02]

I like your diet and your meal composition, but RAILroad's right, get some carbs in there PWO, don't adjust your calories out of other meals though to compensate, you can use a few more anyways IMO.

[FallenWyvern]

I think you need closer to 2400 cals. I calculated your TDEE at 2800ish. I would maybe split up the flax into two meals and add one more flax in the last meal. Clearly you need 50g carbs PWO. I think an apple before your work out would be good too.

Food choices look very good.

[XD40]

Thanx to all your guys. It really helps!!!

[XD40]

I edited it but i didnt change the macros yet because i dont have the Nutritional Facts in front of me...Look any better ?

[FireGuy]

Dont be afraid to add some carbs into the mix. I would do what Fallen suggested (lots of good diet advice by Fallen lately) and bump those calories up to at least 2400. I would go up a tad higher than that and use cardio to get the fat off.

[Matt]

Dont be afraid to add some carbs into the mix. I would do what Fallen suggested (lots of good diet advice by Fallen lately) and bump those calories up to at least 2400. I would go up a tad higher than that and use cardio to get the fat off.

FireGuy is that you again in your avatar??

[FireGuy]

FireGuy is that you again in your avatar??

Yes, from my last show about 6 months ago.

[bodybuilder1107]

Stats:
21yo
5'11
200lbs
15.6 %BF
Goal= Cutting fat while slowly Building Muscle

Here is what i ate yesterday and will continue to eat in addition to you educated changes....(Dont rip on me too much lol) I just threw this together Sunday nite.

Meal #1
-2 Cups of E.W.I. Egg Whites
-1 Cup of Quick Oats
- 1tbsp Flax Oil
Cals=390/Carbs=31/Protein=57g

Meal #2
-4oz Boneless skinless Chicken Breast w/homemade hot sauce
-1 scoop of WHEY mixed with 8oz of Egg whites
-1 tbsp Flax oil
Cals=560/carbs=2/Protein=73g

Meal #3
- 3 oz Organic Vegetable Medley
- 5oz Solid White Albacore Tuna w/homemade hot sauce
-SWEET POTATO

Cals=175/carbs=5/Protein=27g

GYM GYM GYM

Meal#4 -PWO-
-1 scoop whey mixed with 8oz egg whites
Cals=230/carbs=4/Protein=50g

Meal #5
-4oz Tuna/Salmon/Chicken/Steak
-120g Canned Green Beans
-97.5g Brown Rice
Cals=278/carbs=26/protein=24g

Meal #6 (Just before Bed)
-1 scoop Casein Protein mixed with 8oz egg whites
- 1tbsp Flax Oil
Cals=230/carbs=4/protein=50g
--------------------------------------------------------------------------

Total: cals=1863/Carbs=72/Protein=281

check out the thread i just posted in the diet forum and you might get some questions answered too, good luck dieting is a B**** isnit it

[XD40]

okay so its been about a week and i cant take this diet.im dead when i lift. im talking i cant even get through a few sets for any muscle w/o feeling drained. cardio has went to shit also. i usually run for 20mins on the tread around a 8-8:12 mile pace. now i can barley run 15mins @ a 9:50 mile...Im going to add some more meat into this diet. here is my revised menu so check it out and tell me what you think...
(I have not adjusted the macros yet)

[XD40]

Meal#1
-2 Cups of E.W.I. Egg Whites
-1 Cup of Quick Oats
- 1 tbsp Flax
Cals=390/Carbs=31/Protein=57g


Meal #2
-8oz Boneless skinless Chicken Breast w/homemade hot sauce
-1 scoop of WHEY mixed with 8oz of Egg whites
-1 tbsp Flax oil
Cals=560/carbs=2/Protein=73g


Meal #3
- 3 oz Organic Vegetable Medley
- 5oz Solid White Albacore Tuna w/homemade hot sauce
-Sweet potato/Whole Wheat Pasta/Brown Rice (Energy before the gym)
Cals=175/carbs=5/Protein=27g


*GYM GYM GYM*


Meal#4 -PWO-
-1 scoop whey mixed with 8oz egg whites
Cals=230/carbs=4/Protein=50g


Meal #5
-8oz Tuna/Salmon/Chicken/Steak
-120g Canned Green Beans
-97.5g Brown Rice
Cals=278/carbs=26/protein=24g


Meal #6 (Just before Bed)
-1 scoop Casein Protein mixed with 8oz egg whites
-1 tbsp flax oil
Cals=230/carbs=4/protein=50g


==Total: cals=1863/Carbs=92/Protein=281==

[RuhlFreak55]

it's that extremely low amount of carbs that's ****in with ya man. At least that's what i'd say from my experience. I think with the low carbing you either gotta go all the way and do keto, or you have to carb cycle some. Because just shy of 100g a day isn't going to get you into keto i don't think (i'm not an expert though, someone should pipe up) and it's also not gonna give ya enough energy to workout from carb sources.
i would start a carb cycle.....like a low, medium, high and then repeat...and try to place the high days on your most intense hard days of training...most people say legs for sure. and you're low day should be the one from 75-100 i would say. medium 50 carbs up from that and high 75 carbs up from there.
allow yourself some more calories too, doesn't help you with fat loss if your body goes into starvation mode from lack of calories. I was contest prepping last year on 2800-3000 calories a day....and i got down to under 200 using that kind of calorie intake.....
just my opinion.....

[XD40]

sweet man thanx ill try it..anyone else?

[FallenWyvern]

What else is there to say? Almost every post said to eat more calories.

[Joker111086]

i thought ur supposed to have 50-60g carbs in ur PWO??? i think ur missing that man, eat some fruit in that PWO, imo

[RAILroad]

you need to throw in a cup of oats or some quick carbs after you get done lifting man. will also help you to not totally crash when you are done. JMO

[XD40]

will do. sweet thanx fellas.

[FireGuy]

Fruit is not a good PWO choice for carbs, Fructose is great at replenishing liver glycogen but is a very poor choice for replacing muscle glycogen.

[XD40]

Fruit is not a good PWO choice for carbs, Fructose is great at replenishing liver glycogen but is a very poor choice for replacing muscle glycogen.

What do you suggest i use pwo then?

[FireGuy]

Go with something dextrose based.