critique diet

[srebrenica]

18 years
5'10
183 lbs
around 11 to 12 bf

Diet
Meal 1
chicken breast
1 cup oats
500 cals 56g protein 54 carbs, 6g fat

Meal 2
1 chicken breast
3 pieces ezekiel ww bread
500 cals, 67g protein 63 carbs 0.3fat

Meal 3
chicken breast
1 cup oats
500 cals, 56g protein 54 carbs 7g fat

Meal 4 pre-workout
i chicken breast
1 cup oats
500 cals 56g protein 54 carbs 7g fat

Meal 5 PWO
1 scoop whey need sumthing else ?
1 cup f/f cottage cheese
1/2 cup oats
large banana
499 cals 54.5g protein 63.8g carbs 5g fat

Meal 6 PPWO
1 chicken breast
1cup oats
500 cals 56g protein 54g carbs 7g fat
Meal 7
6 oz top sirloin
1/2 oats
461 cals 56.9 protein 27g carbs 12.8g fat
Meal 8
1 cup f/f cc
2 tb pb
333 cals, 30g protein 7.7carbs 19g f

3,793 cals 432.4protein 377.5 carbs 66.1g fat

[srebrenica]

any opinions

[jamyjamjr]

u know what your tdce is???

[srebrenica]

nopee

[srebrenica]

am not sure what that is

[alpmaster]

18 years
5'10
183 lbs
around 11 to 12 bf

Diet
Meal 1
chicken breast
1 cup oats
500 cals 56g protein 54 carbs, 6g fat

Meal 2
1 chicken breast
3 pieces ezekiel ww bread
500 cals, 67g protein 63 carbs 0.3fat

Meal 3
chicken breast
1 cup oats
500 cals, 56g protein 54 carbs 7g fat

Meal 4 pre-workout
i chicken breast
1 cup oats
500 cals 56g protein 54 carbs 7g fat

Meal 5 PWO
1 scoop whey need sumthing else ?
1 cup f/f cottage cheese
1/2 cup oats
large banana
499 cals 54.5g protein 63.8g carbs 5g fat

Meal 6 PPWO
1 chicken breast
1cup oats
500 cals 56g protein 54g carbs 7g fat
Meal 7
6 oz top sirloin
1/2 oats
461 cals 56.9 protein 27g carbs 12.8g fat
Meal 8
1 cup f/f cc
2 tb pb
333 cals, 30g protein 7.7carbs 19g f

3,793 cals 432.4protein 377.5 carbs 66.1g fat

That is a fantastic diet, I would just alter the PW meal. Remove the cottage cheese, as it is casein protein and will actually slow the digestion of the whey (immediate amino acid ingestion is need, whey=fast, casein=slow). And remove the oats as they will not help refill gylcogen stores and again, slow the digestion of the whey. Use this time to have fast digesting sugars and whey, nothing else. I suggest 2 scoops whey, 1 banana, and something like 50g dextrose/maltodextrin (just look for corn sugar at supplement store), or gatorade powder (the powder form uses dextrose as a base, avoid the bottled drink).

Other than that, that's a fantastic meal plan and you'll have great results as long as you're not too over your BMR for your activity level.

[jamyjamjr]

that's what we need, his bmr and tdce......

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

also, how many days a week do you train, do you do cardio??

[srebrenica]

1906.69

i train 5 days a week 30 min cardio

My goal is to be 205 lbs 9 bf

[jamyjamjr]

i have your tdce at 2954kcal, u need to cut back on the eating by about 400kcal if you wanna bulk

[jamyjamjr]

if you wanna drop the bf, then you need to cut down to 2900kcal to preserve muscle and let the cardio take the fat off...

[srebrenica]

ill just change my diet to 2,900 cals

[jamyjamjr]

yea, seems like that'll meet your needs a bit better

[srebrenica]

how long do u think i achieve my goal being 205 at 9bf i know u cant tell accurate answer cuz it depends on gentics training

[jamyjamjr]

you answered your own questions... the lower your bf is, the harder it's gonna get for you to lose weight...