Revised Diet. Input Appreciated.

[NC600cbr]

Big Thanks to TOP for help in my earlier thread.

Goals - lose some of the body fat - gain some muscle.
(some pictures in my previous thread and in profile)

First off my BMR using the Harris-Benedict formula is 1,980
so for me TDEE assuming

Moderate exercise is 3,069 which seems low.
Heavy = 3,415
Very Heavy = 3,762

I lift 5 days a week - would like to add cardio 30 minutes or 3-4 days a week in Mornings. Alternating HIIT and Incline Walk on Treadmill

Here is the diet with macros.

7am - Oatmeal 58g's
8g Protein - 38g carbs - 4g fat 200cal

2 Whole Eggs
12g Protein - 2g carbs - 10g fat 154cal

10 Egg Whites
36g Protein - 2g carbs - 1g fat 170cal



10am - 2 TBSP Natty PB
14g protein - 12g carbs - 32g fat 380cal

Celery roughly 5 stalks
0g Protein - 5g carbs - 0g fat 15cal

Canned Tuna in Water
39g Protein - 0g carbs - 1g fat 179cal



1pm - 8oz chicken
72g protein - 0g carbs - 8g fat 368cal

2 cups mixed Vegetables
12g Protein - 48g carbs - 0g fat 236cal



4pm - 8 oz chicken (with sweet potato OR brown rice)
72g Protein - 48g carbs - 8g fat 368cal

Sweet Potato
4g Protein - 41g carbs - 0g fat 180cal
OR
1 cup Brown Rice
8g Protein - 66g carbs - 2g fat 300cal



PreWO - ON Whey Shake
24g protein - 3g carbs - 1g fat 120cal



Post WO - ON 2:1:1 shake
35g Protein - 70g carbs - 1g fat 430cal



9pm - 1 London Broil Steak 8oz
65g Protein - 0g carbs - 17g fat 430cal

2 Cups Mixed Vegetables
12g Protein - 48g carbs - 0g fat 236cal

2TBSP Natty PB
14g Protein - 12g carbs - 32g fat 380cal




Daily Totals.
419g Protein - 281g Carbs - 115g Fat (plus EFA's)
Cal 3,846

[FireGuy]

I would run it as planned and make adjustments as needed. My guess is you are going to end up adding cardio or cutting carbs or fats to get leaner. 30 minutes of cardio 3-4 times a week isnt much especially on nearly 4,000 calories a day. But..try it and see what happens.

[NC600cbr]

Well just a little update. I'm having a good bit of trouble getting down this much food. I guess i'm just not used to it. I've been getting around 3,400 calories. (peanut butter at night and the can of tuna seem to be falling out the most)

Been doing cardio 3 times a week for 30 mins in the morning.

Starting monday I am moving this to two 30 min sessions twice a day Mon - Thurs

and one 30 min session fri - sat