Please critique my diet - need help

[dosXX]

Hi all,

I'm trying to fix my diet in order to lower my body fat. As of now I'm guessing that my bf% is at 23-25%. As for my training regimen, I do morning cardio on empty stomach 30min 5x wk , pm weight lift 1hr 4x wk.

I am aware that my diet looks weak so Im hopefull that you bros can help me put it together.

Please feel free to critique my diet and any suggestion will be greatly appreciated.

Attached is my picture for bf% reference.

Thanks!

Personal stats:
31 yrs old
178lbs
5'10"
bf% unknown

Protein / Carbs / Fat

Meal 1
1 serving Whey 24/3/1
1tbs Peanut Butter 4/3/8
½ cup Oats 5/27/3
1 Banana 1/31/0
2tbs Olive oil 0/0/28
Total 34/64/40 752 kcal

Meal 2
3 whole Eggs 18/8/12
¼ cup Brown rice 3/34/1
Total 21/8/26 402 kcal

Meal 3
1 whole Egg 6/0/7
113g 90% lean gd beef 24/0/4
¼ cup Brown rice 3/34/1
Total 33/34/12 376 kcal

Meal 4
1 cup Cottage cheese 24/8/12
2 slices Cheddar 10/0/14
Total 34/8/26 402 kcal

Meal 5
Same as Meal 3
Total 33/34/12 376 kcal

Pre workout
1 scp Whey 24/3/1
1 scp 33g Serious Mass 6/32/1
1 Banana 1/31/0
Total 30/66/2 402 kcal

Post workout
1 scp Whey 24/3/1
33g Malto/Dext 0/33/0
1 Banana 1/31/0
1 cup chocolate Ice cream 6/28/12
1 cup 2% Milk 9/14/5
Total 40/109/18 758 kcal

Meal 6
1 Egg 6/0/7
113g 90% lean grnd beef 24/0/4
Total 30/0/11 219 kcal

Total 255/323/147 3687 kcal
% 28/35/35

[jamyjamjr]

well, first and foremost.. your way below 23% imo.. i'd say your at about 13-15%... so dont underestimate yourself...

[jamyjamjr]

Hi all,

I'm trying to fix my diet in order to lower my body fat. As of now I'm guessing that my bf% is at 23-25%. As for my training regimen, I do morning cardio on empty stomach 30min 5x wk , pm weight lift 1hr 4x wk.

I am aware that my diet looks weak so Im hopefull that you bros can help me put it together.

Please feel free to critique my diet and any suggestion will be greatly appreciated.

Attached is my picture for bf% reference.

Thanks!

Personal stats:
31 yrs old
178lbs
5'10"
bf% unknown

Protein / Carbs / Fat

Meal 1
1 serving Whey 24/3/1 i dont like shakes unless it's before bedtime (casien) or pwo.. how about 10 egg whites??
1tbs Peanut Butter 4/3/8
½ cup Oats 5/27/3
1 Banana 1/31/0
2tbs Olive oil 0/0/28
Total 34/64/40 752 kcal

Meal 2
3 whole Eggs 18/8/12
¼ cup Brown rice 3/34/1
Total 21/8/26 402 kcal

Meal 3
1 whole Egg 6/0/7
113g 90% lean gd beef 24/0/4
¼ cup Brown rice 3/34/1
Total 33/34/12 376 kcal
i like to keep the beef to bedtime, if you can, switch to a faster digesting meat like chicken, fish, or turkey
Meal 4
1 cup Cottage cheese 24/8/12
2 slices Cheddar 10/0/14
Total 34/8/26 402 kcal
again cottage cheese is a casien type protien, better off for later in the day.. also has sugars in it.. not the best chocie for cutting, but i know people who have been successful with it
Meal 5
Same as Meal 3
Total 33/34/12 376 kcal

Pre workout
1 scp Whey 24/3/1
1 scp 33g Serious Mass 6/32/1
1 Banana 1/31/0
Total 30/66/2 402 kcal

Post workout
1 scp Whey 24/3/1
33g Malto/Dext 0/33/0
1 Banana 1/31/0
1 cup chocolate Ice cream 6/28/12 really??? come on...
1 cup 2% Milk 9/14/5 omit, too much sugar
Total 40/109/18 758 kcal

Meal 6
1 Egg 6/0/7
113g 90% lean grnd beef 24/0/4 you could add an efa here if need be.. you dont seem to have enough healthy fats...
Total 30/0/11 219 kcal

Total 255/323/147 3687 kcal
% 28/35/35

we need your bmr/tdee



BMR (men and women) = 370 + (21.6 X lean mass in kg)



in order to figure out your bmr, you need to know what your lean body mass is.. so, in turn, u need to know what your body fat percentage is...

if you dont know your bodyfat percentage, go to your gym and get tested (please dont use electronic scales to get your bf checked, they're horrible)

if you cannot find a gym to get tested at, please post up a picture for estimates, we're pretty good at it (you also have the option of pming it to me if you have more then 25 posts)

Total weight x bf in decimel form = total bf weight

Total weight - total bf weight = total lean body mass

if your total lean body mass is in lbs, u can divide it by 2.2 to get it in kilograms..

for example..

i am 6'4 275lbs at 14% bf... so i would multiply 275 by .14 (converted from percent to decimal)= 38.5lbs

275 - 38.5 = 236.5lbs lean body weight

236.5 / 2.2 = 107.5 lean mass in kg

370 + (21.6 x 107.5) = 2692 BMR (this is high for the average person, im a big guy)

[dosXX]

Ok jamyjam per your suggestions I will replace my am shakes with 10 egg whites, beef at night time, chicken, fish, or turkey during the day, cottage cheese with tuna with mayo? (mayo maybe unless you approve). Definitely no more ice cream and 2% milk. As for my last meal, is adding 2tbs of EVOO be enough or not?

By the way I forgot to add my last shake which is 1scp of Casein 24/3/1.

Now that I know my bf% I should be able to calculate my BMR/TDEE. I will post these info ASAP.

Thank you very much jamyjam I appreciate your input.

[dosXX]

edited

[jamyjamjr]

make it lite mayo...

or get some tuna in olive oil and forget the mayo all together...

[dosXX]

Tuna with EVOO sounds better. But what about my meal 6 you mentioned that I need more healthy fats so I was thinking of adding 2tbs of EVOO which would give me an additional 28g of fat. Will that be sufficient or should I add more?

Here are my BMR/TDEE calculations:

LBM = 178 - 26.7 = 151.3 BF% calculated at 15%
BMR = 370 + 1481.76 = 1851.76 (katch-McArdle method)
TDEE = 1851.76 x 1.725 = 3194.28

Again bro you have been helpful. Thank you so much!

By the way now that I have calculated my BMR/TDEE what is next?

[jamyjamjr]

we need to cut caloreis a bit

make the changes iv asked and post up an updated diet.. let's see where your caloreis will be at

[dosXX]

Protein / Carbs / Fat

Meal 1
8 White eggs 48/0/0
1tbs Peanut Butter 4/3/8
½ cup Oats 5/27/3
Total 56/30/11 443 kcal

Meal 2
2 whole Eggs 12/0/14
¼ cup Brown rice 3/34/1
Total 15/34/15 331 kcal

Meal 3
1 whole Egg 6/0/7
52g Chicken breast 17/0/2
¼ cup Brown rice 3/34/1
Total 26/34/10 330 kcal

Meal 4
¼ cup Tuna 13/0/1
2 slices Cheddar 10/0/14
Total 23/0/15 353 kcal

Meal 5
Same as Meal 3
Total 26/34/10 330 kcal

Pre workout
1 scp Whey 24/3/1
1 scp Serious Mass 6/32/1
1 Banana 1/31/0
Total 30/66/2 402 kcal

Post workout
1 scp Whey 24/3/1
33g Malto/Dext 0/33/0
1 Banana 1/31/0
Total 25/67/1 377 kcal

Meal 6
1 Egg 6/0/7
113g 90% lean grnd beef 24/0/4
1tbs EVOO 0/0/14
Total 30/0/25 345 kcal

Total 231/265/91 2803 kcal
% 32/37/30

[jamyjamjr]

go ahead and stick to this one for a coupla weeks.. report back in with results.. looks decent

[dosXX]

Thanks again bro!