In need of some SERIOUS help with this diet

[themick7]

Arite here it goes fellas im a newbie to this site so bear with me.

First off, here are my stats:
5'6"
170lbs
bf 13-14%
23 yrs old

Been working out seriously (4-5 times week) for about a year now with no diet. I put together a diet in which i thought would help me with my goals of getting a six pack by summer and also promoting the growth of lean muscle mass. So here it goes.

9AM
1 whole egg
4 egg whites
1 slice whole wheat toast
1 banan
cals- 260 /P-26g/ F-7g/ C-47g

snack12PM
2 scoops whey
cals-240/ P-46g/ F-2g/ C-10g

lunch 230 PM
1 can tune
2 slices whole wheat bread
fat free cheese
cals-307/ P-31g/ F-8g/ C-39

snack 5PM
i cup low fat cottage cheese
handful of almonds or tablespoon of natural peanut butter
cals-343/ P-35g/ F-18g/ C-13g

pre work-out 730PM
i scoop whey
apple
cals-120/ P-23g/ F-1g/C-30g

post workout 930
2 cups of whey
cals-240/ P-46g/ F-2g/ C-10g

dinner 11PM
8 oz chicken or fish
1 cup veggies
1 slice whole wheat bread
cals-300/ P-47g/ F-5g/ C-27g

Total: cals-1930 P-255g F- 43g C-176g
so there it is. I was also wondering if i should take any multi vitamins, fish oil, what is the best kind of whey?

Thanks in advance fellas if theres any other info needed please let me know.

[Matt]

Macros please, and at a quick glance carbs are needed pwo...

[themick7]

updated information

[jamyjamjr]

Arite here it goes fellas im a newbie to this site so bear with me.

First off, here are my stats:
5'6"
170lbs
bf 13-14%
23 yrs old

Been working out seriously (4-5 times week) for about a year now with no diet. I put together a diet in which i thought would help me with my goals of getting a six pack by summer and also promoting the growth of lean muscle mass. So here it goes.

9AM
1 whole egg
4 egg whites
1 slice whole wheat toast
1 banan
cals- 260 /P-26g/ F-7g/ C-47g

snack12PM
2 scoops whey
cals-240/ P-46g/ F-2g/ C-10g
keep your shakes at post workout, they do not speed up your metabolism and process through your system quickly.... i would omit this and add a lean meat (pultry, fish) with vegtables
lunch 230 PM
1 can tune
2 slices whole wheat bread
fat free cheese
cals-307/ P-31g/ F-8g/ C-39

snack 5PM
i cup low fat cottage cheese
handful of almonds or tablespoon of natural peanut butter
cals-343/ P-35g/ F-18g/ C-13g
switch your 2:30 and 5pm dinners in reverse
pre work-out 730PM
i scoop whey
apple
](i would get a pre-workout shake for this that has creating, l-gulatmine, protien, semi-simple carbs, and other great stuff for a workout pump)
cals-120/ P-23g/ F-1g/C-30g

post workout 930
2 cups of whey
cals-240/ P-46g/ F-2g/ C-10g
add some carbs here, i'd do oatmeal myself, it burns slow.. its a good complex carb (others follow a simple carbohydrate philosophy, but this is pretty late at night, i dont like the idea of simple carbs at night

dinner 11PM
8 oz chicken or fish
1 cup veggies
1 slice whole wheat bread
cals-300/ P-47g/ F-5g/ C-27g
omit the wheat bread, you have no need for carbs before bed time
Total: cals-1930 P-255g F- 43g C-176g
so there it is. I was also wondering if i should take any multi vitamins, fish oil, what is the best kind of whey?
multivitamins are great, use a good one but dont go overboard on the price...fish oil is great too, take a couple a day with your no carb meals... whey is whey...
Thanks in advance fellas if theres any other info needed please let me know.

i would up your protien another 50g

[J-Roc]

I'm putting together a meal plan right now myself... one thing I can say for sure is that your calories are too low to promote growth... I'm 160lbs. and I'm aiming to get 3500 calories a day.

I think you need to decide on one thing, bulk or cut.

[themick7]

Ill prob do it backwards and cut first you know look good for the beach. And when im satisfied with where im at ill add to it and try to promote some lean muscle growth. Any suggestions on how i could get some more calories in on the day?

[Phate]

Ill prob do it backwards and cut first you know look good for the beach. And when im satisfied with where im at ill add to it and try to promote some lean muscle growth. Any suggestions on how i could get some more calories in on the day?

what is your TDEE

[themick7]

My bad bro im sure ill catch some backlash as a newb but what do you mean by TDEE?

[jamyjamjr]

pretty much the amount of calories you need to maintain your weight

credit to phate

find your bmr... basic metabolic rate.. its pretty much what your body needs to sustain it's weight if you were to do nothing all day

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )



once you have that number, you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
.... do some math

[themick7]

after finding Bmr and multiplyinh by activuty number my total caloric expenditure is= 2770

[FallenWyvern]

You should be eating 2300ish cals and lots of cardio.

[themick7]

So the 1950 cals in this diet would be too low? Meaning i would lose a lot of muscle. What would be a safe amount of calories to cut but still be able to keep as much muscle as possible?

[jamyjamjr]

about 2300