My Diet plan, critique/suggestions welcome!

[B1gDaddy]

Hey guys, I've been a silent observer for a little bit now and I've tried to take in as much information as I could handle before writing up this topic. I'll do my best to give all the information you guys need to help me out.

Height: 6'0
Weight:210lb
Age: 26
LBM: 152
TDEE: 3347
Workout experience: 3 years seriously at a gym, 1 year at home
Cycle Exp: 1 cycle over a year ago, possibly next one this May if I reach my current goals
BF%:18%

The reason my BF% is so freaking high right now is because my first cycle I wasn't bulking clean, and those eating habits stuck with me for a little while after my cycle was over and it kicked me in the ass.. hard. I gained huge strength while on my 1st cycle; a year later i can still lift large (ex. 300lb bench 1 rep max 1x, repping 235 6-8times 3x) But now even though im still really strong I have some fat I NEED to get off. I live with 3 other guys at college so it was hard to separate food an eat clean with all the temptations laying around.. ha! But I got my own mini fridge now that I will be keeping my own food in so I have a better chance of keeping my diet clean, drinking alcohol will also be cut off completely.

So I've attempted to write up a cutting diet for myself, PLEASE do comment with suggestions, be as harsh as you need to be. Here goes!

Meal 1
1 Whole Egg and 6 Egg Whites
Oatmeal (1/2 Cup dry)
1fish oil pill
1 Caffeine 2 Ephedrine pills
(Cals-223, Fat-1.4, Carbs-21.3, Prot-28.9)

Meal 2
2 Scoops MYOFUSION protien shake
1 tbs natural peanut butter
(Cals-144 , Fat-8.1 , Carbs-3.1 , Prot-54)

Meal 3 (Lunch)
1 Can Tuna/60z chicken breast/steak/fish
2 cups veggies
1 tbs natty peanut butter and 1 fish oil pill
1 Caffeine 2 Ephedrine pills
(Cals-559, Fat-17, Carbs-49.5, Prot-51.6)

Meal 4
2 4oz tilapia
1 CUP brown rice
Water
(Cals-509, Fat-7.6, Carbs-45.8, Prot- 63.8)

Post Workout
2 Scoops Protein
1 fish oil pill
(Cals 50, Fat-0, Carbs-0, Prot-50)

Meal 5
6-8oz Fish
2 Cups veggies
2 tbls natural peanut butter
1 fish oil pill
(Cals- 773, Fat-30 , Carbs-52.6 , Prot- 77.4)

## Total - Cals -2258. Fat - 64.1, Carbs- 172 prot- 325 ##

That's all that I've got so far. The reason I have the 1 Caffeine 2 Ephedrine pills down is cause I don't want to use tren /winny or any of those things to cut and I was told that doing 1 Caffeine 2 Ephedrine pills is still a good fat burner. My goal is to get from 210lb to 190-195. I don't mind losing some muscle to be perfectly honest I just want to get rid of the lower gut and the love handles. I plan on doing cardio 3 times a week for 30 minutes, either the elliptical or bike most likely, or both.

Oh, and the TDEE I have up there seemed a bit high to me so i do a few others an this is roughly what most gave me as a TDEE, 2514. Seems more right to me?

[mg1228]

food choices dont look too bad---do cardio for 45 min---get back to us with the macros and we'll go from there

[B1gDaddy]

Alright here are the macros fitday.com gave me:

Cals: 2155, Fat 66.3g(23%), carbs 197.7g(32%), prot 286g (45%)

And I will do 45 minutes of cardio instead of 30 as suggested.

[mg1228]

i would add a meal or 2---u dont need to b that far back of tdee---start off no less than 500 back--if u want to create more of a deficit just do more cardio---as ur fat loss slows u could back off cals slowly otherwise u got nowhere to go--

add those meals and include macros for each meal---this will help us critique further


btw i dont see 200 gr carbs there---oats are 30gr, rice should b 40-50, and thats about all i see except for veggies which aint much---

[mg1228]

just saw ur edited tdee---i was thinking around 2700-2800---so 2200 aint so bad---but list macros for each meal---they seem to b off----especially the carbs

[B1gDaddy]

just saw ur edited tdee---i was thinking around 2700-2800---so 2200 aint so bad---but list macros for each meal---they seem to b off----especially the carbs

Yeah I thought so too. I cant seem to find any other macro calculators though, if you know a decent one I can use can you please link meh? Thank ya

[mg1228]

i get most of mine off the packages---fitday works but they give u 100 option for each food---try calorieking and caloriecount--s

[B1gDaddy]

Added the macros under each meal for ya. I got a different number for everything this time but not too far off from the first time. I'm still under 200 carbs, if i need i have atleast 200g of carbs I'll add another meal?

[mg1228]

Hey guys, I've been a silent observer for a little bit now and I've tried to take in as much information as I could handle before writing up this topic. I'll do my best to give all the information you guys need to help me out.

Height: 6'0
Weight:210lb
Age: 26
LBM: 152
TDEE: 3347
Workout experience: 3 years seriously at a gym, 1 year at home
Cycle Exp: 1 cycle over a year ago, possibly next one this May if I reach my current goals
BF%:18%

The reason my BF% is so freaking high right now is because my first cycle I wasn't bulking clean, and those eating habits stuck with me for a little while after my cycle was over and it kicked me in the ass.. hard. I gained huge strength while on my 1st cycle; a year later i can still lift large (ex. 300lb bench 1 rep max 1x, repping 235 6-8times 3x) But now even though im still really strong I have some fat I NEED to get off. I live with 3 other guys at college so it was hard to separate food an eat clean with all the temptations laying around.. ha! But I got my own mini fridge now that I will be keeping my own food in so I have a better chance of keeping my diet clean, drinking alcohol will also be cut off completely.

So I've attempted to write up a cutting diet for myself, PLEASE do comment with suggestions, be as harsh as you need to be. Here goes!

Meal 1
1 Whole Egg and 6 Egg Whites
Oatmeal (1/2 Cup dry)
1fish oil pill
1 Caffeine 2 Ephedrine pills
(Cals-223, Fat-1.4, Carbs-21.3, Prot-28.9)fat is off--the fish oil alone should have a 1gr--the oats should have 3gr-the egg should have 4gr

Meal 2
2 Scoops MYOFUSION protien shake
1 tbs natural peanut butter
(Cals-144 , Fat-8.1 , Carbs-3.1 , Prot-54)

Meal 3 (Lunch)
1 Can Tuna/60z chicken breast/steak/fish
2 cups veggiesthats alot of carbs for veggies--explain what kind they are
1 tbs natty peanut butter and 1 fish oil pill
1 Caffeine 2 Ephedrine pills
(Cals-559, Fat-17, Carbs-49.5, Prot-51.6)

Meal 4
2 4oz tilapia
1 CUP brown rice
Water
(Cals-509, Fat-7.6, Carbs-45.8, Prot- 63.8)

Post Workout
2 Scoops Protein
1 fish oil pill
(Cals 50, Fat-0, Carbs-0, Prot-50)macros are way off here--50gr of protein is 200 cals by itself
Meal 5
6-8oz Fish
2 Cups veggieswhat kind of veggies
2 tbls natural peanut butter
1 fish oil pill
(Cals- 773, Fat-30 , Carbs-52.6 , Prot- 77.4)check macros again--8 oz fish dont have 80gr protein---i know there is 7-8gr in the pb

## Total - Cals -2258. Fat - 64.1, Carbs- 172 prot- 325 ##

That's all that I've got so far. The reason I have the 1 Caffeine 2 Ephedrine pills down is cause I don't want to use tren /winny or any of those things to cut and I was told that doing 1 Caffeine 2 Ephedrine pills is still a good fat burner. My goal is to get from 210lb to 190-195. I don't mind losing some muscle to be perfectly honest I just want to get rid of the lower gut and the love handles. I plan on doing cardio 3 times a week for 30 minutes, either the elliptical or bike most likely, or both.

Oh, and the TDEE I have up there seemed a bit high to me so i do a few others an this is roughly what most gave me as a TDEE, 2514. Seems more right to me?

see bold aabove---i know this is annoying but we got to get these macros figured out or we're wastin our time