My New Diet! Advice Appreciated

[rummyjoe]

Stats:
22 years
183 lbs
10-11% BF
Cycling Test E 500mgs weekly

Goal:
Gain while keeping BF% less then or equal to 10%

Activity Level:
I work out 6 days a week and am walking most of the time while at work for about 5 hours 4-5 days a week.

Diet:

[caffeine_menace]

I see u changed sum of it but i would reduce ur pro intake to about 300-320g and up ur carbs to be about the same and maybe add sum evoo or fish oil to sum of the meals to bump ur fat just a little. The pro and carbs can be easily adjusted if on meal 3 and 7 u dropped a protein source and added a carb instead....

[RoadToRecovery]

388g of protein is just way too high. Try 1 to 1.5g per lbs of LBM.

[rummyjoe]

I see u changed sum of it but i would reduce ur pro intake to about 300-320g and up ur carbs to be about the same and maybe add sum evoo or fish oil to sum of the meals to bump ur fat just a little. The pro and carbs can be easily adjusted if on meal 3 and 7 u dropped a protein source and added a carb instead....

I had no idea there was such a thing as having too much protein.

Questions:
I take fish-oil caps every day, so how much fat should I have in the diet max and min?

Is my total calories about where it needs to be? I figured 3000 cal is a little above maintenance level witch should keep me gaining.

[rummyjoe]

Ok I replaced some of the protein in meals 3 and 7 with light yogurt as a complex carb source.



Ignore the row that says 185,173,27,1567... that was accidentally left there when I added up the columns in excel.

[frodo89]

I had no idea there was such a thing as having too much protein.

Questions:
I take fish-oil caps every day, so how much fat should I have in the diet max and min? every fish oil cap has a gram of fat, some have 1.5, you should also add that to your fats, I take six a day therefore it is 6g of fats. in regards to the fat in your diet, this depends on your macro split you are going for. RTR will advise you on the best macro split

Is my total calories about where it needs to be? I figured 3000 cal is a little above maintenance level witch should keep me gaining.

lkjkljkljklj

[caffeine_menace]

Something didnt look right so i added up ur protein and it came to 340. Plus ur 4oz chicken i beleive is 24g of pro not 35g which actually brings u down to 328g of pro...If u go by wut roadtorecovery is suggesting u would actually need to be around 250g of pro for ur size. I usually multiply my weight x 1.5 if im under 15%bf. So if u stay between 250g and 300g of pro u should be fine...I would do 65-70g of fat so make the difference up with evoo or fish oil or flaxoil......

Drop the milk in meal 1 altogether
Drop cottage cheese in meals 2 and 6 and replace with Brown rice or oats or sweet potato

You can rotate the casein with the cottage cheese and 2 tbsp of Natty PB for meal 8

[Damienm05]

You didn't change enough.