Diet review

[Twist]

I am 21, 5'8", 155lbs, 6.5%bf, looking to get my diet perfect.
I am a little low on calories in this model so any help finding some good foods for me to add would be appreciated.

MEAL 1
5 egg whites 14.3g protein, 1.2g carbs, 85.5 calories, 2.5 fat cal
2 whole eggs 12.3g protein, 1.3g carbs, 166.9 calories, 110.1 fat cal
1 cup oatmeal 6.1g protein, 25.4g carbs, 145.3 calories, 20 fat cal
32.7g protein, 27.9g carbs, 266.7 calories – 132.6 from fat
Optional: lean protein shake

MEAL 2
6 oz. boneless skinless chicken breast 31.9g protein, og carbs, 211 calories, 75.2 fat cal
1 cup broccoli 4.4g protein, 13.2g carbs, 102.6 calories, 44.5 fat cal
36.3g protein, 13.2g carbs, 313.6 calories, 139.7 fat cal

WORKOUT

PWO NUTRITION
Bcaa, atleast 40g protein, carbs – all from protein shake/ vitamins

MEAL 3
4oz deli turkey 15.3g protein, 8.7g carbs, 127 calories, 30.6 fat cal
2 slices whole wheat bread 5.7g protein, 24.5g carbs, 137.8 calories, 17 fat cal
tomato slice .18g protein, .78g carbs, 3.6 calories, .33 fat cal
21.18g protein, 33.98 carbs, 268.4 calories, 47.93 fat cal

MEAL 4
Lean steak 8oz 67.7g protein, 0g carbs, 424 Calories, 135.6 fat cal
1 cup brown rice 14.2g protein, 144.7g carbs, 687.8 calories, 42.6 fat cal
81.9g protein, 144.7g carbs, 1,111.8 calories, 178.2 fat cal

Total: 172.08g protein, 219.78g carbs, 1960.5 calories, 498.43 fat cal


BMR = 1,750.00325
daily caloric needs - 2,406.25447

[(1*)]

you eat raw chicken???
why only egg whites? you are missing out on good things

[Twist]

sorry boneless skinless

[Twist]

I like egg whites and I drink the egg whites sometimes from ALLWHITES egg whites.

[Twist]

added 2 whole eggs

[(1*)]

i will get argued on this but i think everyone who wants to eat for health should be consuming LOTS of whole eggs. i would add more. also, if you like drinking them then bottoms up, you can do it with yolks too.

[Twist]

I will probably add more whole eggs if not all whole eggs. but I cannot eat as many whole eggs as i can egg whites. any other advice?

[Twist]

Anybody? Jamyjamjr? Phate?

[jamyjamjr]

I am 21, 5'8", 155lbs, 6.5%bf, looking to get my diet perfect.
I am a little low on calories in this model so any help finding some good foods for me to add would be appreciated.

MEAL 1
5 egg whites 14.3g protein, 1.2g carbs, 85.5 calories, 2.5 fat cal
2 whole eggs 12.3g protein, 1.3g carbs, 166.9 calories, 110.1 fat cal
1 cup oatmeal 6.1g protein, 25.4g carbs, 145.3 calories, 20 fat cal
42.7g protein, 27.9g carbs, 266.7 calories – 132.6 from fat
Optional: lean protein shake
hows that 42g of protien??? add 3 more egg whites
MEAL 2
6 oz. boneless skinless chicken breast 31.9g protein, og carbs, 211 calories, 75.2 fat cal
1 cup broccoli 4.4g protein, 13.2g carbs, 102.6 calories, 44.5 fat cal
36.3g protein, 13.2g carbs, 313.6 calories, 139.7 fat cal
add complex carb
WORKOUT

PWO NUTRITION
Bcaa, atleast 40g protein, carbs – all from protein shake/ vitamins
koo
MEAL 3
4oz deli turkey 15.3g protein, 8.7g carbs, 127 calories, 30.6 fat cal
2 slices whole wheat bread 5.7g protein, 24.5g carbs, 137.8 calories, 17 fat cal
tomato slice .18g protein, .78g carbs, 3.6 calories, .33 fat cal
21.18g protein, 33.98 carbs, 268.4 calories, 47.93 fat cal
make that white bread instead... u need semi simple carbs after your workout, actualy a white bagel will do you better!!!
MEAL 4
Lean steak 8oz 67.7g protein, 0g carbs, 424 Calories, 135.6 fat cal
1 cup brown rice 14.2g protein, 144.7g carbs, 687.8 calories, 42.6 fat cal
81.9g protein, 144.7g carbs, 1,111.8 calories, 178.2 fat cal
omit brown rice for efa
Total: 172.08g protein, 219.78g carbs, 1960.5 calories, 498.43 fat cal


BMR = 1,750.00325
daily caloric needs - 2,406.25447

okay, im sure your trying to bulk right????

[jamyjamjr]

btw i highly doubt your 6.5%.. where did u get that estimate???

[Twist]

caliper tested bf%. fitness class in school. Could be off. I am pretty lean though. think I have a pic I'll look.

[jamyjamjr]

6.5 is what competitive bb's stuggle to get down to... it's not an easy bf to stay at, actually i believe anything under 8% is unhealthy in the long run..

[Twist]

Idk if I can eat that many eggs at one time... I will try tomorrow.

[Twist]

what is efa? and Thank you Jamy jam! your the man

[Twist]

It is not a struggle for me to stay at that bf% it is harder for me to gain. I loose weight really easily.

[Twist]

is efa essential fatty acids? do you want me to just take a supplement?
sorry for so many separate posts
what complex carb do you recommend?

[jamyjamjr]

what is efa? and Thank you Jamy jam! your the man

essential fatty acid...


olive oil
avocado
almonds
flaxseed, fish oil

u can good this and find a whole buncha diff foods.... enjoy.. btw avocados are my fav!!

[Twist]

so more eggs, white bread or bagel, and avocado then that is it? any complex carbs that I should mix with my chicken?

[jamyjamjr]

yea, just add some brown rice...

[Twist]

thanks bro