Please look through my diet.

[mosscat911]

Hi guys
I've been reading through all the threads and they've been a massive help for me in getting my diet up together. I would really appreciate if someone could read through and critique my diet.

My aim is to gain some lean muscle mass and possibly reduce bf%
Stats:
Age 24
Height 6 foot
Weight 190 lb
bf 18%
BMR 1899.3
TDEE 3276.3
/
Cals/Pro/Carbs/Fat

Meal 1: 2eggs whole and 6 egg whites and 2 slices of whole meal bread and half scoop of whey (just for flavouring with eggs)
458/52/31/11

Meal2: 7oz chicken breast and hand full of salad
397/59/2/15

Meal 3: Whey Protein Shake
240/50/6/2

Meal 4: 7oz chicken breast and 1 cup of broccoli
491/63/13/20

Meal 5:Pre W/O 7oz salmon/chicken breast and 3/4 cup of oats
588/65/44/16

Meal 6: Post W/O Whey Protein and vitargo (like dextrose)
600/62/75/2

Meal 7: 7oz lean beef steak and salad/broccoli
600/59/13/34

Total Cals 3314/ Pro 398/ Carbs 185/ Fat 100

Cardio will be 2 sessions weekly 45mins each
Thank you for you time

[Damienm05]

Based on your post, it seems you are looking to gain mass for sure, while reducing body fat would be nice but not your main focus? If so, your diet looks decent but you'll need to add more carbs. Also, your fat seems stupidly low - your macros are off. The only way your current diet yields 100g of fat is if your chicken is being eaten with the skin or you're drenching your veggies/salad in oil. Based on that assessment, I've critiqued your diet below. Look for the bold.

Some people think they are overly sensitive to carbs but they don't realize that provided you don't eat fatty/simple carbs, carbs late in the day, or are sedentary - you won't get fat, I don't care how "sensitive".

Hi guys
I've been reading through all the threads and they've been a massive help for me in getting my diet up together. I would really appreciate if someone could read through and critique my diet.

My aim is to gain some lean muscle mass and possibly reduce bf%
Stats:
Age 24
Height 6 foot
Weight 190 lb
bf 18%
BMR 1899.3
TDEE 3276.3
/
Cals/Pro/Carbs/Fat

Meal 1: 2eggs whole and 6 egg whites and 2 slices of whole meal bread and half scoop of whey (just for flavouring with eggs)
458/52/31/11 It's fine but I'd recommend another carb source unless it's truly a whole bread like Ezekiel. 1/2 cup of oats ideally.

Meal2: 7oz chicken breast and hand full of salad
397/59/2/15 If you're sitting at a desk here, I understand not having carbs. Regardless, you need some energy source in this meal, add 1 oz. of almonds or cashews. Ideally, have a real vegetable serving.

Meal 3: Whey Protein Shake
240/50/6/2 If it must be a shake here, add 1/2 cup oats. No reason you shouldn't be able to have a real lean protein source though.

Meal 4: 7oz chicken breast and 1 cup of broccoli
491/63/13/20 Again, there's no way there's 20g of fat in this meal. Add a fat source - 1 tbspn. EVOO with your brocolli is good.

Meal 5:Pre W/O 7oz salmon/chicken breast and 3/4 cup of oats
588/65/44/16 Good.

Meal 6: Post W/O Whey Protein and vitargo (like dextrose)
600/62/75/2 I'd just have a complex carb instead. Oats, oats, oats.

Meal 7: 7oz lean beef steak and salad/broccoli
600/59/13/34 Some people would say add a fat source here but even the leanest steak cuts still constitute a slow-digesting pro/fat meal IMO, looks good. However, again there's no way this is 34g fat - unless your steak is a ribeye, lol. Casein/cottage cheese w/ natural PB would be better though as your last meal.

Total Cals 3314/ Pro 398/ Carbs 185/ Fat 100

Cardio will be 2 sessions weekly 45mins each
Thank you for you time