Any tips on this diet?

[shizizzle]

Switching up my diet, saw this one posted on the forum, and just tweaked it a bit,

so im looking for some feedback and tips on it, diet is my worst area, so I need all the help I can get.

Age:24
Height: 5'10
Weight: 180lbs
bf%: 13-15%
Cycle: Test E, dbol , tren a

(calories, fat, carbs, pro)

6:30am
2 whole hard-boiled eggs (155,11,1,13)
4 egg whites hard-boiled (68,1,1,15)
1/3 cup oats (91,1.5,16,4)

10:00am
2 scoops whey (240,1.5,5,48)

1:00pm
10oz lean ground beef (697,45,0,68)

workout 4pm

PWO
2 scoops whey (240,1.5,5,48)
2 bananas (210,1,54,3)
1 cup blueberries (83,1,21,1)

6:00pm
10oz chicken breast (292,2,0,68)
1 cup brown rice (216,2,45,5)

9:00pm
6oz chicken breast (200,2,0,46)
fish oil

Total:


2500 calories, 70g fat, 148g carbs, 318g Pro


Any diet suggestions would be appreciated

I should have added, im working my way to 200lbs, but trying to stay as lean as possible on my way there.

[Phate]

go here, plug in your stats and tell me what you get, then i'll give you a critique

http://www.active.com/fitness/calculators/calories/

[amcon]

go here, plug in your stats and tell me what you get, then i'll give you a critique

go where... the dark hairy hole?

[Phate]

go where... the dark hairy hole?

LMAO, thanks amcon, i had the link open and didn't copy and paste it, damn i need some carbs, hello oatmeal

[eatrainrest]

LMAO, thanks amcon, i had the link open and didn't copy and paste it, damn i need some carbs, hello oatmeal

phate stop fantasizing about carbs damnit im going through withdrawls on carb cycling.... comon i gotta stare at cereal boxes now your making me want oatmeal pancakes.... self control can only hold so much lol

[shizizzle]

go here, plug in your stats and tell me what you get, then i'll give you a critique

http://www.active.com/fitness/calculators/calories/

I get 2870 Calories to maintain my weight,

so I guess I need to bump up my calorie intake if i want to grow.

Where do you think I should add in more calories?

[Phate]

phate stop fantasizing about carbs damnit im going through withdrawls on carb cycling.... comon i gotta stare at cereal boxes now your making me want oatmeal pancakes.... self control can only hold so much lol

go check out my refeed thread i just posted in the lounge, i just say a show on it and i was salivating

[eatrainrest]

go check out my refeed thread i just posted in the lounge, i just say a show on it and i was salivating

just saw it im chewing on celery as we speak

[Phate]

Switching up my diet, saw this one posted on the forum, and just tweaked it a bit,

so im looking for some feedback and tips on it, diet is my worst area, so I need all the help I can get.

Age:24
Height: 5'10
Weight: 180lbs
bf%: 13-15%
Cycle: Test E, dbol , tren a

(calories, fat, carbs, pro)

6:30am
2 whole hard-boiled eggs (155,11,1,13)
4 egg whites hard-boiled (68,1,1,15)
1/3 cup oats (91,1.5,16,4)
double the oats and egg whites
10:00am
2 scoops whey (240,1.5,5,48)
no point to this meal, get some lean protein(around 50g and 40-50g of complex carbs)
1:00pm
10oz lean ground beef (697,45,0,68)
drop to 7-8oz and add 40g of complex carbs
workout 4pm

PWO
2 scoops whey (240,1.5,5,48)
2 bananas (210,1,54,3)
1 cup blueberries (83,1,21,1)
not bad
6:00pm
10oz chicken breast (292,2,0,68)
1 cup brown rice (216,2,45,5)
drop chicken to 7-8oz
9:00pm
6oz chicken breast (200,2,0,46)
fish oil
how much fish oil, 20g should be enough
Total:


2500 calories, 70g fat, 148g carbs, 318g Pro


Any diet suggestions would be appreciated

I should have added, im working my way to 200lbs, but trying to stay as lean as possible on my way there.

recalculate the macros with the revisions i made and let's see where we are at, what i just did is a very basic critique using the foods you provided, from here i'll recommend portions or foods to tweek your macros to perfection(well as close as i can get to it)

[shizizzle]

recalculate the macros with the revisions i made and let's see where we are at, what i just did is a very basic critique using the foods you provided, from here i'll recommend portions or foods to tweek your macros to perfection(well as close as i can get to it)

Thanks

I'll recalculate it and tell you what I got.

The reason I have the protein shake at 10am, is I dont get a break at work until lunch time, so I cant sit down and eat anything so I just quickly pound a protein shake down,

i figured it was better then nothing, if I keep the shake at 10, should I add in the lean protein and complex carbs somewhere else?

ok im off to recalculate and will post when done

[shizizzle]

heres the new macros, without removing the 10am shake

(calories, fat, carbs, pro)

6:30am
2 whole hard-boiled eggs (155,11,1,13)
8 egg whites hard-boiled (136,2,2,30)
2/3 cup oats (182,3,32,8)

10:00am
2 scoops whey (240,1.5,5,48)

1:00pm
8oz lean ground beef (558,36,0,55)
6oz Brown rice (189,1.5,40,4)

workout 4pm

PWO
2 scoops whey (240,1.5,5,48)
2 bananas (210,1,54,3)
1 cup blueberries (83,1,21,1)

6:00pm
8oz chicken breast (234,2,0,54)
1 cup brown rice (216,2,45,5)

9:00pm
6oz chicken breast (200,2,0,46)
20g fish oil (180,20,0,0)

Total:


2823 calories, 84.5g fat, 205g carbs, 307g Pro

[Phate]

macro ratios and nutrient partitioning looks better

what is your body type? ecto, endo, meso

fast metabolism?

carb sensitive?

are you still hunger in between meals or do you think you will be with this diet?

[shizizzle]

macro ratios and nutrient partitioning looks better

what is your body type? ecto, endo, meso

fast metabolism?

carb sensitive?

are you still hunger in between meals or do you think you will be with this diet?

I would say im between a ecto and a meso.
I have a fast metabolism,

as long as i eat something every 3 hours max im usually not hungry

im not sure if im carb sensitive, im a total noob when it comes to diet, and havent really been paying attention to it and how it affects me, but i realized that I was wasting my time and effort if I kept doing that, which is why im trying to change

[Phate]

heres the new macros, without removing the 10am shake

(calories, fat, carbs, pro)

6:30am
2 whole hard-boiled eggs (155,11,1,13)
8 egg whites hard-boiled (136,2,2,30)
2/3 cup oats (182,3,32,8)

10:00am
2 scoops whey (240,1.5,5,48)
add some oatmeal in here, just bring it in a bag and add then chug(2/3c should work)
1:00pm
8oz lean ground beef (558,36,0,55)
6oz Brown rice (189,1.5,40,4)
the beef isn't lean if it's 36g fat per 8oz, what type of meat is it?
workout 4pm

PWO
2 scoops whey (240,1.5,5,48)
2 bananas (210,1,54,3)
1 cup blueberries (83,1,21,1)
this is fine
6:00pm
8oz chicken breast (234,2,0,54)
1 cup brown rice (216,2,45,5)

9:00pm
6oz chicken breast (200,2,0,46)
20g fish oil (180,20,0,0)

Total:


2823 calories, 84.5g fat, 205g carbs, 307g Pro

recalculate, i wanted to drop your fat with this tweek and up your carbs, the next tweek will up your fat if need with fish/nut oils which will actually help keeping you from gaining fat

[eatrainrest]

OP, youll have to listen to your body, if your eating 200g carbs and getting fat while caloric deficient and are getting fatter you may be carb sensitive! you may find keto/carb cycling a much more preferable choice only you can tell... what im going to start doing to give you an idea-when cutting weight- im 4-6 weeks carb cycling folowed by 4 weeks keto (no carbs). then i may start something around 40/40/20 to bulk a bit but if i start putting to much ill start "carb cycling" again but rather utilize my carbs to the best without having excess turn into fat. example-breakfast-workout-PRO/CARB meal. then the rest is unecessary to throw my carbs in

[shizizzle]

recalculate, i wanted to drop your fat with this tweek and up your carbs, the next tweek will up your fat if need with fish/nut oils which will actually help keeping you from gaining fat

here it is recalculated,

I was looking at my regular ground beef, which is why i had the fat so high, i re-did it with extra lean, which brought the fat down alot.

(calories, fat, carbs, pro)

6:30am
2 whole hard-boiled eggs (155,11,1,13)
8 egg whites hard-boiled (136,2,2,30)
2/3 cup oats (182,3,32,8)

10:00am
2 scoops whey (240,1.5,5,48)
2/3 cup oats (182,3,32,8)


1:00pm
8oz lean ground beef (372,14,0,58)
6oz Brown rice (189,1.5,40,4)

workout 4pm

PWO
2 scoops whey (240,1.5,5,48)
2 bananas (210,1,54,3)
1 cup blueberries (83,1,21,1)

6:00pm
8oz chicken breast (234,2,0,54)
1 cup brown rice (216,2,45,5)

9:00pm
6oz chicken breast (200,2,0,46)
20g fish oil (180,20,0,0)

Total:


2819 calories, 65.5g fat, 237g carbs, 326g Pro

[shizizzle]

OP, youll have to listen to your body, if your eating 200g carbs and getting fat while caloric deficient and are getting fatter you may be carb sensitive! you may find keto/carb cycling a much more preferable choice only you can tell... what im going to start doing to give you an idea-when cutting weight- im 4-6 weeks carb cycling folowed by 4 weeks keto (no carbs). then i may start something around 40/40/20 to bulk a bit but if i start putting to much ill start "carb cycling" again but rather utilize my carbs to the best without having excess turn into fat. example-breakfast-workout-PRO/CARB meal. then the rest is unecessary to throw my carbs in

thanks for explaining, im slowly starting to grasp this