weight loss diet critique

[b0yWonda]

watsup guys
This is my current diet/day. Looking for advice and critics.
p/c/f/ cal

Cardio empty stomach 45min

Meal 1
6 egg whites / 1/2 cup oatmeal
30g/20g/2g 220 cal

Meal 2
Protein shake / Labrada EFA Lean / Glutamine
50g/0g/6g 240 cal

Meal 3
8oz chicken breats
48g/0g/0g 248 cal

Meal 4
8oz chicken / 2 Can tuna
48g/0g/0g 248 cal

Workout

Meal 5
8oz steak / 1/2 cup brown rice
65g/30g/18g 600cal

Meal 6
Protein shake / EFA supp / Glutomine
50g/0g/6g 240 cal

Totals
p291g/c50g/f32g 1796cal


Condiments used
Hot sauce, mustard, soy sauce, splenda, Italian dressing

I also take Multivitamin. 2 doses of EFA stack a day. and Glycorell-r wit carb meals

One cheat meal a week.

Im 5'9 248. was 255 at beginning of week (guessing most loss is water weight). My goal is to loose as much weight as possible.

Im not 100% if my fats are in order or anything else.
All advice appreciated

[dece870717]

Some advice would be to alternate calories. I think its one of the best ways to keep fat loss consistent. Try going to this site http://www.freedieting.com/tools/cal...alculator.htm# and put in all your info and then click on 7 day calorie cycle (zig-zag).

[Rugger02]

Meal 2, 3 and 4 are nothing but protein. Good food choices, but your meal structure is off.

Depending on your serving size (We can't be completely accurate without your daily macros) it looks like you need some more good carbs in there.

I think meal 5 and 6 should be switched around just because it's good to get those nutrients as soon as possible after working out, and your shake digests quicker than a steak and rice.

If you post up your total calories, protein, carbs and fats for each meal and then a daily total, you'll get a much better critique.

[FallenWyvern]

Your total calories are way too low for your stats.

That doesn't matter much if your goal is to lose weight at any cost. In that case I recommend "The Machinist 2004" apple a day diet.

[bodybuilder1107]

need more cals look up a bmr formula and then get the ratios worked out, i also agree with the zig zag this is what im doing now it allows calorie deficit for 4 days on light days and then higher cals on 2 days during heavy lifting and keeps metabolism chasing and theres never a plateau or adaptation to the diet its also been proven to add muscle at the same time

[bodybuilder1107]

also use an bmr calculator that accounts for lean body mass and activity factor because it could be a difference of 300 calories which will result in weight loss to fast=muscle waisting=bad

[Jfew44]

watsup guys
This is my current diet/day. Looking for advice and critics.
p/c/f/ cal

Cardio empty stomach 45min

Meal 1
6 egg whites / 1/2 cup oatmeal
30g/20g/2g 220 cal

Meal 2
Protein shake / Labrada EFA Lean / Glutamine
50g/0g/6g 240 cal

Meal 3
8oz chicken breats
48g/0g/0g 248 cal
If this is correct there should be less than 200 cals here

Meal 4
8oz chicken / 2 Can tuna
48g/0g/0g 248 cal
How is this the same as meal #3
Workout

Meal 5
8oz steak / 1/2 cup brown rice
65g/30g/18g 600cal

Meal 6
Protein shake / EFA supp / Glutomine
50g/0g/6g 240 cal

Totals
p291g/c50g/f32g 1796cal


Condiments used
Hot sauce, mustard, soy sauce, splenda, Italian dressing

I also take Multivitamin. 2 doses of EFA stack a day. and Glycorell-r wit carb meals

One cheat meal a week.

Im 5'9 248. was 255 at beginning of week (guessing most loss is water weight). My goal is to loose as much weight as possible.

Im not 100% if my fats are in order or anything else.
All advice appreciated

I would work on getting your macros correct. It will help you when you need to tweak your diet bro. Also, protein shake for your last meal is not necessary. Get some nonfat cottage cheese or some other kind of slow digesting protein.

[bodybuilder1107]

be careful of some of those condiments they can get high in sodium

[b0yWonda]

Thanks guys. I developed my diet based on Rambos "how to cut" and Milos Sarcev video on dieting. As I took it I fit into the endomorph category so I did a little extra tapering on carbs as he suggested. Im still unclear if my fats are in order. Im a product of starvation diets in the past withing last 4 yrs ive been in the range of 190lbs-265lbs. This is my first crack and implementing a multi meal throughout the day diet. Im finding it hard and forcing myself to eat when im not hungry. Im going to tweak my 5th and 6th meals. I understand that fast absorbing nutrients are necessary after workout, the thing is my workout is around 7:00 and dinner usually follows. pwo nutrition right after workout would push dinner to almost before sleep and trying to avoid that.

[bodybuilder1107]

so eat dinner before sleep no big deal and so it healthy at 2 pounds or so a week because if you drop weight too quickly your metabolism cant maintain and adjust to the rate and most people who drop it fast put it back on within a year so do it rite and add in weight traing and excersise and youll be able to adjust leanbody mass and metabolism to accomodate the fat loss and keep it off