please critique my diet??

[Monty2312]

Height – 5’ 5”
Weight – 70Kg (150lb)
Age – 19
BF – 18
BMR – 1697
TDEE – 2630
Target HR – 140

My goal is to drop body fat to roughly 10-12% in 4 – 6 months. And become as toned and defined as possible. I workout 4 – 5 times per week. Cardio 20 – 30 mins after workout and 1 hour when ever possible.

This is what i have so far...

Macros in the form of Protein/Fats/Carbs/Calories

Meal 1:
Oats/Porridge 5/3/27/155 or 4.5/2/29/155
Banana 1/.5/27/105
2Sc Shake (with skimmed milk) 55/5/25/375
Total 61/8.5/80/635

Meal 2:
Tuna Sandwhich:
WW Bread 2 slices 6/2/24.5/138
100g Tuna 25/.5/0/105
10ml Light Mayo 0/3/1/27
Total 31/5.5/25.5/270

Meal 3:
Mixed Vegetables 5/4/23/147
4oz Chicken Breast 24/2/0/110
3gr fish oil 0/3/0/27
Total 29/9/23/284

Meal 4:
Mixed Vegetables 5/4/23/147
4oz Chicken Breast 24/2/0/110
Wholegrain Pasta 4/0/25/118
3gr fish oil 0/3/0/27
Total 33/9/48/403

Meal 5:
Noodles 7/3/40/220
50g Tuna 13/0/0/51
Apple 0/0/19/70
Total 20/3/59/341

Meal 6:
1Sc protein (with water and banana) 23/2/18/230
Total: 23/2/18/230
Daily Total: 197/31/253/2186

this puts me roughly 40% 15% 45%
it puts me 450 below my tdee

thanks

[mg1228]

Height – 5’ 5”
Weight – 70Kg (150lb)
Age – 19
BF – 18
BMR – 1697
TDEE – 2630
Target HR – 140

My goal is to drop body fat to roughly 10-12% in 4 – 6 months. And become as toned and defined as possible. I workout 4 – 5 times per week. Cardio 20 – 30 mins after workout and 1 hour when ever possible.

This is what i have so far...

Macros in the form of Protein/Fats/Carbs/Calories

Meal 1:
Oats/Porridge 5/3/27/155 or 4.5/2/29/155
Banana 1/.5/27/105drop it
2Sc Shake (with skimmed milk) 55/5/25/375mix with water
Total 61/8.5/80/635

Meal 2:
Tuna Sandwhich:
WW Bread 2 slices 6/2/24.5/138make sure it isnt enriched wheat
100g Tuna 25/.5/0/105
10ml Light Mayo 0/3/1/27
Total 31/5.5/25.5/270

Meal 3:
Mixed Vegetables 5/4/23/147what veggies--need to be green leafy
4oz Chicken Breast 24/2/0/110
3gr fish oil 0/3/0/27
Total 29/9/23/284

Meal 4:
Mixed Vegetables 5/4/23/147see above
4oz Chicken Breast 24/2/0/110
Wholegrain Pasta 4/0/25/118id do a sweet potato--u puttin anything on it
3gr fish oil 0/3/0/27
Total 33/9/48/403

Meal 5:
Noodles 7/3/40/220i wouldnt do it--add a good complex carb
50g Tuna 13/0/0/51i would do a lean red meat like sirloin or london broil
Apple 0/0/19/70drop it
Total 20/3/59/341

Meal 6:
1Sc protein (with water and banana) 23/2/18/230make sur its casein protein and drop the banana and do 2 tbsp natty pbTotal: 23/2/18/230
Daily Total: 197/31/253/2186

this puts me roughly 40% 15% 45%
it puts me 450 below my tdee

thanks

see bold above---need to get ur fats up--they are very important to cutting fat, imo----shoot fo a 40/40/20 split or 40/30/30---get these fats from efas---the natty pb will help--more fish oil---make the changes and re-post---put ur workout time in there too--between which meals--that will help explain some of ur choices---good job no layin it out and givin us all info

[Damienm05]

Mg's pretty much cleaned up your diet perfectly at this point. However, if you're looking to drop 6-8% body fat in 4 months, you'll need to cut the carbs in your last 3 meals altogether imo. That or create a larger caloric deficit in general.

[Monty2312]

Height – 5’ 5”
Weight – 70Kg (150lb)
Age – 19
BF – 18
BMR – 1697
TDEE – 2630
Target HR – 140

My goal is to drop body fat to roughly 10-12% in 4 – 6 months. And become as toned and defined as possible. I workout 4 – 5 times per week. Cardio 20 – 30 mins after workout and 1 hour when ever possible.

Macros in the form of Protein/Fats/Carbs/Calories

Meal 1:
Oats/Porridge 5/3/27/155 or 4.5/2/29/155
2Sc Shake 44/4/8/252
Total 49/7/35/407

Meal 2:
Tuna Sandwhich:
WW Bread 2 slices 6/2/24.5/138 (not Enriched)
100g Tuna 25/.5/0/105
10ml Light Mayo 0/3/1/27
Total 31/5.5/25.5/270

Meal 3:
Brown Rice 7/3/71/342
4oz Chicken Breast 24/2/0/110
3gr fish oil 0/3/0/27
Total 31/8/71/479

Meal 4:
Mixed Vegetables 5/4/23/147
4oz Chicken Breast 24/2/0/110
Baked Potato 3/0/27/115
3gr fish oil 0/3/0/27
Total 32/9/50/399

Meal 5:
6 oz Sirloin 35/19/0/321
Mixed Vegetables 5/4/23/147
Total 40/23/23/468

Meal 6:
1Sc protein 22/2/4/126
Total: 22/2/4/126
Daily Total: 205/54/209/2232

puts me back 400 on my tdee!
i can get a greater deficit from cardio and cut some carbs on non training days??

thanks

[mg1228]

Height – 5’ 5”
Weight – 70Kg (150lb)
Age – 19
BF – 18
BMR – 1697
TDEE – 2630
Target HR – 140

My goal is to drop body fat to roughly 10-12% in 4 – 6 months. And become as toned and defined as possible. I workout 4 – 5 times per week. Cardio 20 – 30 mins after workout and 1 hour when ever possible.

Macros in the form of Protein/Fats/Carbs/Calories

Meal 1:
Oats/Porridge 5/3/27/155 or 4.5/2/29/155
2Sc Shake 44/4/8/252
Total 49/7/35/407

Meal 2:
Tuna Sandwhich:
WW Bread 2 slices 6/2/24.5/138 (not Enriched)
100g Tuna 25/.5/0/105
10ml Light Mayo 0/3/1/27
Total 31/5.5/25.5/270

Meal 3:
Brown Rice 7/3/71/342how much rice? seems like alot
4oz Chicken Breast 24/2/0/110
3gr fish oil 0/3/0/27
Total 31/8/71/479

Meal 4:
Mixed Vegetables 5/4/23/147again what vegetables--thats alot of fat for the right veggies
4oz Chicken Breast 24/2/0/110
Baked Potato 3/0/27/115dont think u need it unless this is pwo--and i still dont think u need it--do a sw potato
3gr fish oil 0/3/0/27
Total 32/9/50/399

Meal 5:
6 oz Sirloin 35/19/0/321u need a leaner cut--i get it with 5gr fat per 4oz
Mixed Vegetables 5/4/23/147see above
Total 40/23/23/468

Meal 6:
1Sc protein 22/2/4/126is it casein? if u get a leaner cut of sirloin u can add the natty pb here
Total: 22/2/4/126
Daily Total: 205/54/209/2232

puts me back 400 on my tdee!
i can get a greater deficit from cardio and cut some carbs on non training days??

thanks

see bold----still need to know where ur workout fits in there

[Monty2312]

Height – 5’ 5”
Weight – 70Kg (150lb)
Age – 19
BF – 18
BMR – 1697
TDEE – 2630
Target HR – 140

My goal is to drop body fat to roughly 10-12% in 4 – 6 months. And become as toned and defined as possible. I workout 4 – 5 times per week. Cardio 20 – 30 mins after workout and 1 hour when ever possible.

Macros in the form of Protein/Fats/Carbs/Calories

Meal 1:
Oats/Porridge 5/3/27/155 or 4.5/2/29/155
2Sc Shake 44/4/8/252
Total 49/7/35/407

Meal 2:
Tuna Sandwhich:
WW Bread 2 slices 6/2/24.5/138 (not Enriched)
100g Tuna 25/.5/0/105
10ml Light Mayo 0/3/1/27
Total 31/5.5/25.5/270

Meal 3:
Brown Rice ½ cup 3/1/22/107
4oz Chicken Breast 24/2/0/110
3gr fish oil 0/3/0/27
Total 27/8/24/244

WORKOUT

Meal 4:
Mixed Vegetables (per 100g) 2/.5/3/25
4oz Chicken Breast 24/2/0/110
Baked Potato 3/0/27/115
3gr fish oil 0/3/0/27
Total 32/9/50/399

Meal 5:
4 oz Sirloin 25/4/0/140
Mixed Vegetables 2/.5/3/25
Total 27/4.5/3/165

Meal 6:
1Sc protein 22/2/4/126
2tbsp natty pb 7/16/6/200
Total: 29/18/10/326

Daily Total: 195/52/150/1811

I feel my caloric intake isn’t high enough now. Its not casein protein. Can I add fat free milk to it to help slow the absorption of the protein?? Thanks for all your help.

[mg1228]

Height – 5’ 5”
Weight – 70Kg (150lb)
Age – 19
BF – 18
BMR – 1697
TDEE – 2630
Target HR – 140

My goal is to drop body fat to roughly 10-12% in 4 – 6 months. And become as toned and defined as possible. I workout 4 – 5 times per week. Cardio 20 – 30 mins after workout and 1 hour when ever possible.

Macros in the form of Protein/Fats/Carbs/Calories

Meal 1:
Oats/Porridge 5/3/27/155 or 4.5/2/29/155
2Sc Shake 44/4/8/252
Total 49/7/35/407

Meal 2:
Tuna Sandwhich:
WW Bread 2 slices 6/2/24.5/138 (not Enriched)
100g Tuna 25/.5/0/105
10ml Light Mayo 0/3/1/27
Total 31/5.5/25.5/270

Meal 3:
Brown Rice ½ cup 3/1/22/107do a cup
4oz Chicken Breast 24/2/0/110do 6oz
3gr fish oil 0/3/0/27
Total 27/8/24/244

WORKOUT

Meal 4:
Mixed Vegetables (per 100g) 2/.5/3/25 are they carrots,corn,broccoli---what?
4oz Chicken Breast 24/2/0/110
Baked Potato 3/0/27/115eat a slice of that ww bread with it
3gr fish oil 0/3/0/27
Total 32/9/50/399

Meal 5:
4 oz Sirloin 25/4/0/140do 6 oz
Mixed Vegetables 2/.5/3/25
Total 27/4.5/3/165

Meal 6:
1Sc protein 22/2/4/126u could add milk, but i wouldnt--just get a tub of casein
2tbsp natty pb 7/16/6/200
Total: 29/18/10/326

Daily Total: 195/52/150/1811

I feel my caloric intake isn’t high enough now. Its not casein protein. Can I add fat free milk to it to help slow the absorption of the protein?? Thanks for all your help.

see what that comes to..........

[Monty2312]

Height – 5’ 5”
Weight – 70Kg (150lb)
Age – 19
BF – 18
BMR – 1697
TDEE – 2630
Target HR – 140

My goal is to drop body fat to roughly 10-12% in 4 – 6 months. And become as toned and defined as possible. I workout 4 – 5 times per week. Cardio 20 – 30 mins after workout and 1 hour when ever possible.

Macros in the form of Protein/Fats/Carbs/Calories

Meal 1:
Oats/Porridge 5/3/27/155 or 4.5/2/29/155
2Sc Shake 44/4/8/252
Total 49/7/35/407

Meal 2:
Tuna Sandwhich:
WW Bread 2 slices 6/2/24.5/138 (not Enriched)
100g Tuna 25/.5/0/105
10ml Light Mayo 0/3/1/27
Total 31/5.5/25.5/270

Meal 3:
Brown Rice 1 cup 6/2/44/214
6oz Chicken Breast 36/3/0/165
3gr fish oil 0/3/0/27
Total 42/8/44/406

WORKOUT

Meal 4:
Mixed Vegetables (per 100g) 2/.5/3/25
4oz Chicken Breast 24/2/0/110
Baked Potato 3/0/27/115
1 slice WW Bread 3/1/12/69
3gr fish oil 0/3/0/27
Total 32/6.5/42/346

Meal 5:
6 oz Sirloin 37/6/0/210
Mixed Vegetables 2/.5/3/25
Total 39/6.5/3/235

Meal 6:
1Sc protein 22/2/4/126
2tbsp natty pb 7/16/6/200
Total: 29/18/10/326
Daily Total: 222/51/160/1990

I’m taking casein is roughly the same macros as whey. The vegetables are broccoli, carrots, Brussels and cauliflower. I thinking now I just up the carbs a little??

Thanks again for your time.

[mg1228]

yea casein is real close on macros as whey--i wouldnt do the carrots---double up the veggie servings and do a 3/4cup oats instead of 1/2 in the first meal and u should b straight----good luck and keep us posted

[Monty2312]

Thanks. will make the changes and post back in a few weeks.
Thanks again!

[Monty2312]

Thanks, really appreciate it. will post back in a few weeks! thanks again MG!

[mg1228]

Thanks, really appreciate it. will post back in a few weeks! thanks again MG!

ur welcome