My diet

[rookie28]

I started school yesterday and need to change my diet because of my new lifestyle. This is the diet that I'm planning to do depending on the time that I have and the food I have access to. It's a cutting diet and I want to lose around 5%bf.

Age:22
Height:5'8
Weight:192-195
Bf:13-15% (Goal 8-10%)
Lifting: 6 years

8:00AM

5g glutamine
5g BCAA
45min cardio (5days/week)

9:30AM

1/2 cup oatmeal
1 1/2 scoop iso protein (40 0 0)
1 banana

12:00AM

1 brown pita bread
200g turkey slices
veggies

2:30PM

120g tuna
10ml olive oil
veggies

5:00PM

200g chicken
veggies

7:00PM(WORKOUT + 30min CARDIO) 5days/week

8:30PM(PWO)

2 scoop iso protein
1 scoop dextrose

11:00PM

1 1/2 scoop casein protein


AROUND 3L WATER A DAY


Is this routine excellent? good? okay? bad?

What do I need to change to have a perfect diet according to my goals?

thank you

[jamyjamjr]

bmr/tdee? macros??

[rookie28]

Sorry I forgot to post these infos.

BMR: 1968
TDEE:3395

MACCROS

8:00AM

5g glutamine
5g BCAA
45min cardio (5days/week)

9:30AM

1/2 cup oatmeal(6/30/3/180)
1 1/2 scoop iso protein (40/0/0/160)
1 banana(2/20/0/90)

12:00AM

1 brown pita bread(7/36/1/180)
200g turkey slices(44/0/4/215)
veggies

2:30PM

120g tuna(30/0/1/130)
10ml olive oil(0/0/9/80)
veggies

5:00PM

130g chicken(40/0/3/190)
veggies

7:00PM(WORKOUT + 30min CARDIO) 5days/week

8:30PM(PWO)

2 scoop iso protein(40/3/3/200)
1 scoop dextrose(0/30/0/120)

11:00PM

1 1/2 scoop casein protein(40/0/0/160)


TOTAL MACCROS AVERAGE: (250/120/25/1700)

[rookie28]

I just realised I'm not eating enough when I thought I was eating like a pig. Anyways I'm waiting for your help before I change anything. thank you

[jamyjamjr]

300g protien
300g carb
60g fats..

that's what your macros should look like based upon your tdee... now make a diet around that.. divide those macros into 6 meals..

[rookie28]

I'm on a cutting diet, I thought I had to eat less calories then I'm spending to burn fat. With 300/300/60 I won't burn anything

[jamyjamjr]

I'm on a cutting diet, I thought I had to eat less calories then I'm spending to burn fat. With 300/300/60 I won't burn anything

says who buddy??

[jamyjamjr]

i put you under 3000 calories... if your tdee is 33000 then what's the problem??

[rookie28]

Yeah I know I just thought it was too much for a cutting diet but I appreciate your help. I have a question about mixing fat and carbs. Does that count for veggies? (E.g Tuna or chicken salad with olive oil)

[jamyjamjr]

well you asked for help and im tellin ya anyone who knows what they're talkin about would do the same thing (or similar in the sense).. if you eat 1700 caloreis a day you'll lose weight (go catabolic, which means muscle loss) and you'll put it right back on when you stop dieting like this.. the choice is yours though...

as for your question... what kind of veggies are you talking about??

some veggies have a negative caloric impact.. ie you eat a celery stick that has 50 calories but it takes 60 calories for your body to burn it.

[rookie28]

Lettuce, tomatoes, cocumber, onions....

[jamyjamjr]

tomatoes have carbs in them but they wont impact you hard.. go ahead and eat all the veggies you want with the exception of corn off the top of my head..

[rookie28]

yes I know but mixed with source of fat like olive oil or flax oil is it recommended or should I stay away from it like any other carbs?

[jamyjamjr]

no fiberous carbs like veggies wont impact your insulin levels.. you can mix good fats with veggies..