Diet help

[xnotoriousx]

Want to switch up my diet to see if I can gain a little leaner muscle, right now the fat is jumping up a bit more then i'd like it to. What do you guys think about this diet?

6'3
195lbs
25
bf% around 13

cup of egg whites, 2 whole eggs cup of oats pro 46 carb 52 fat 12

8 oz chicken breast 2 red potatoes, broc pro 44 carb 52 fat 1

30 mins pre w/o shake 1 scoop whey banana pro 26 carb 36 fat 1

post-w/o shake 2 scoops whey 1 cup of oats pro 50 carb 64 fat 7

8oz chicken breast 2 red potatoes, broc pro 44 carb 52 fat 1

2 cans tuna 2 wraps pro 48 carb 46 fat 4

turkey,3 slices wheat bread, oliveoil pro 34 carb 30 fat 14

Casien shake w/milk, serving almond or pb pro 32 carb 19 fat 18



Pro 324
carb 351
fat 58
3222 calories total

[FallenWyvern]

Ok, you have been eating this and gaining fat? This is a good diet.

If so I would lower it by around 400 calories or up your cardio. Fats look good so I would remove 25g pro and 75 grams carbs. Where I am not so sure. I will look a bit harder.

[Phate]

i agree with fallen that the diet is clean, though we are missing a key piece of info

what is your daily caloric expenditure?
i see you didn't include alcohol in your diet, how much do you drink per day?

[xnotoriousx]

No sorry, I meant this is a new diet I would like to start running. I actually ran it today and liked the change. I've been running the diet below for the past 2/12 months and have been gaining a bit more fat then i'd like along with cardio 4-6x a week so thought i'd try something new.


AM CARDIO 30-45 mins - Before leaving home Mix of BCAA and GLUTAMINE w/water

Meal 1
8 Egg Whites 2 whole eggs - Cup of oats

Meal 2
Can of tuna - 2 slices of wheat bread

Meal 3
6oz 93% Lean ground Beef - Cup of brown rice - Cup of Broccoli

Pre W/o N.O Drink - 20g Whey - banana

Post W/o Creatine - 50g Whey - Cup of Oats

10g about 30-40 minutes before your workout.

Meal 4
5oz turkey/chicken w/cup of brown rice - Tablespoon Flaxseed oil/Fishoil

Meal 5
8oz Salmon - serving(28) of almonds

Meal 6
7 Egg whites 1 whole egg w/broc - 2cups of 2% Milk zzZzZzZZzz 10hrs every night

Protein 363g
Carbs 281g
Fat 110g
Around 3500 CALS

[Phate]

still need to know your daily caloric expenditure

[xnotoriousx]

i agree with fallen that the diet is clean, though we are missing a key piece of info

what is your daily caloric expenditure?
i see you didn't include alcohol in your diet, how much do you drink per day?

around 3000, as for alcohol, I only drink about once a week. 6-12 beers over the weekend.

[Phate]

around 3000, as for alcohol, I only drink about once a week. 6-12 beers over the weekend.

not good, that's gonna be your cheat then since depending on the berr that can be up to 1000+ calories and i'd bet that's why you are gaining fat

[xnotoriousx]

I can easily cut that out if you honestly think that could be the cause.

I find it hard to believe that 6-12 beers one night a week can cause visual fat gain. I may just be in denial though.

[Phate]

I can easily cut that out if you honestly think that could be the cause.

I find it hard to believe that 6-12 beers one night a week can cause visual fat gain. I may just be in denial though.

well if you follow your normal diet, then have the beers you are consuming around 1500+ calories over your maintainence, add in the estrogen effects and such from the alcohol and the fact that 1lb of fat is 3500 calories and it might just be the problem

try dropping some cals out of your diet and adding a couple more cardio sessions and see what happens

[xnotoriousx]

I was thinking maybe in my diet I was running to much fat. The old one had 110g, where the new one i've come up with only has 58g. Now getting more cals from good carbs rather then the fats. I hear you on the beer crap also, it just pisses me off. lol

Just trying to bulk a little leaner if possible.

Also phate, do you do hiit? If so, what kind of format do you run?

I've read so many different ones. Lately I have just been running all out for 1 min, then resting 1 min until 20-25 minutes pass. How many times a week should someone do HIIT?

[Phate]

I was thinking maybe in my diet I was running to much fat. The old one had 110g, where the new one i've come up with only has 58g.

Just trying to bulk a little leaner is possible.

then cut out some of the cals from fat and see what happens, maybe your body doesn't respond well to high fat intake(though 110g isn't that high)

[xnotoriousx]

try dropping some cals out of your diet and adding a couple more cardio sessions and see what happens

I've been getting kind of scarred about all the muscle burning from cardio talk. You think as long as you keep the session no longer then 30 minutes, along with taking in some bcaas before food cardio you won't have to worry about losing any muscle?

[FallenWyvern]

How many calories was your old diet?

[xnotoriousx]

somewhere around 3500. Don't get me wrong, i've been gaining weight which is my goal. I just think maybe I can gain a TINY bit cleaner weight. I hope I don't start losing weight. Guess this is part of the game.

[FallenWyvern]

I would try the new diet for 3-4 weeks and see how it goes.

[Phate]

I've been getting kind of scarred about all the muscle burning from cardio talk. You think as long as you keep the session no longer then 30 minutes, along with taking in some bcaas before food cardio you won't have to worry about losing any muscle?

i do cardio 10-12x a week, in fact i'm bout to go do some now, and i just do low intensity for 35-40 minutes without taking any bcaas and i haven't noticed any muscle loss at all

[xnotoriousx]

My hat is off, that's a lot of cardio. I'm going to just try to do 4 days low intensity and 1 day HIIT a week along with this new diet and see how that goes. Thanks for the help as always.

[xnotoriousx]

This diet is working great, don't know why but i'm breaking down old barriers.

For anyone that takes in a high fat approach and alot of dairy try dropping them both down or greatly decreasing them. I now understand why alot of people don't use much of either.

I was taking in milk with all my shakes, and also my old diet had a about 110+ of fat.

Now running 58grams of fat (chicken/turkey/tuna) and no milk and my body has responded WELL in less then a week. Try it out if you have not already.

[Phate]

This diet is working great, don't know why but i'm breaking down old barriers.

For anyone that takes in a high fat approach and alot of dairy try dropping them both down or greatly decreasing them. I now understand why alot of people don't use much of either.

I was taking in milk with all my shakes, and also my old diet had a about 110+ of fat.

Now running 58grams of fat (chicken/turkey/tuna) and no milk and my body has responded WELL in less then a week. Try it out if you have not already.

glad to hear it's working well, keep up the good work bro