critique my diet

[starting_over]

I have been tweeking my diet for 2 years. Always the same foods, but changing the %'s of carbs, protein, and fat. For the most part, my caloric intake stays the same. Because I am wanting to cut weight, I have been right a round 2000 cal a day, with every 4th day eating 2600. On the 4th day I just add more chicken, tuna and greens.

4 am:
1/2 cup oatmeal
1 cup non-fat milk
2 eggs (over easy)
7 am:
a shake (lean body)
1 fruit (apple, bananna, grapefruit)
9:30 am:
6 egg whites
potato (white, red, sweet, yam)
veggie (corn, pees, greenbeans)
noon:
Chicken breast or tuna
asparigus
veggie (corn, pees, greenbeans, cucumber, salad)
potato (white, red, sweet, yam)
1 fruit (apple, bananna)
3:30 pm:
Chicken breast or tuna
salad
7:30-8 pm:
Chicken breast or tuna
salad

Portions are really the only change on high calorie days. Less carbs as the day goes on. I also take mega man sport pac at noon. As well as creatine 189 at 4am and 3:30pm. I drink 6 to 8 (16.9 fl oz) of water. 4 cups of coffee ( helps induce labor on my bowl in the am)
If you guys can see anything that I could change, please feel free to let me know. My goal is to gain more mass and get my body fat down. Tank you for all your help.

[jamyjamjr]

whats your tdce???

[eatrainrest]

stats, bmr, macros of food

[starting_over]

whats your tdce???
I'm not sure what you are talking about

[starting_over]

I'm 5'5" 170lbs My bf is between 16% to 20%. I say this because I have been doing this myself at home. Not sure how accurate I am.

22g fat 250g protein 200g carbs

[Phate]

tdce and tdee are the same thing, they are basically an average of the amount of calories you burn in any given day, this is how you calculate them

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

[Dr Manhattan]

Train hard....ok 4 more posts

[FireGuy]

What is your cardio schedule like?

[D7M]

Train hard....ok 4 more posts

one more post.

just go to the post whore thread already. sheesh.

[Dr Manhattan]

Damn still can't send pm's

[Phate]

Damn still can't send pm's

and why would you need to pm? gonna try to get a hook up from jimmy?

[FireGuy]

Damn still can't send pm's

2nd Derek, dude stop dropping crap in every thread going just to get your count up. Go to the lounge and stop wasting everyones time reading your garbage.

[jamyjamjr]

yea, we're not big fans of count whoring...

[starting_over]

tdce......2757




cardio.....30 min 3 days and 40 2 days

[Phate]

tdce......2757




cardio.....30 min 3 days and 40 2 days

thank you, now for the final step

we need you to calculate your macros and totals for the meals(pro/carb/fat/cal) and totals for the day so we can get an estimate on how much you are eating

write down everything you eat tomorrow and the stats for it, then post it for us

[eatrainrest]

tdce......2757




cardio.....30 min 3 days and 40 2 days

what are you specifically training for cardio wise? low intensity/ high intensity? what do you do and what is your HR at when you train? these tweaks will greatly impact how much size and strength you maintain while cutting. PM me id be glad to help you specifically with that