Six pack diet critique PLEASE!!!

[bamaman54]

Diet critique please

30yr old
male
6ft 1in
185lbs
BF% 22 (estimated)

First of all I estimated bodyfat % because it has been a couple months since I was tested and I didn't trust the results then. The guy at the gym said 21% with the 3 skin fold test and 19% with a electronic meter.

I have a very common goal. Six pack ofcourse. I know I need to be around 8%. An estimate of how long it will take would be appreciated as well. Now that I am 30 and have never had a six pack I feel my potiential slipping away. I have used aas before but I realize now that I need to get my bodyfat down before trying them again.

I want this badly and critism and support are greatly appreciated. I have studied and I believe I have a good base diet. I am on a budget and I workout before work in the mornings. Two things to keep in mind: I can't workout in the afternoon and I am going to drink about 3 times per month.

I smoke now, but as my cardio suffers it helps motivate to quit. I will quit smoking but the weekend drinks will continue.


5am

Quaker Weight Control Oatmeal 160k 7g protein 29g Carbs 3g Fat
1/2 banana 53k 1g protein 14g Carbs 0g Fat

7am

PWO Shake 210k 52g protein 6g Carbs 4g Fat

10am
1 can of tuna 100k 22g Protein 0g Carbs 1g Fat

12pm
1 cup boiled chicken breast 211k 41g Protein 0g Carbs 4g Fat
1 cup of steamed veggies 35k 1g Protein 5g Carbs 0g Fat

3pm
1 can of tuna 100k 22g protein 0g Carbs 1g Fat

6pm
2 tilapia fillets 200k 44g Protein 0g Carbs 2g Fat
or 1 cup of chicken breast 211k 41g Protein 0g Carbs 4g Fat
1 cup of steamed veggies 30k 1g Protein g Carbs g Fat

9pm Bedtime

Totals 1104K 191g Protein 59g Carbs 15g Fat

I welcome replacement for tuna and I plan to sub some steak somewhere when I can afford it.
I also need to figure out if I should use low intensity cardio with an empty stomach or HIIT after the 5am meal. I have gotten conflicting info on this. Maybe alternate EOW.

I know my calories are low and I am hoping I have allowed room for additional things I have missed ie almonds.... I wanted to keep the calories low as possible to make the fat loss quick as possible.
Tuna is where I want to make the changes if possible. Suggestions?

[bamaman54]

My workout is as follows:

Monday
Chest
Flat Bench 8,8,6,6
Inclined Bench 8,8,6,6
Flyes 8,8,8
Triceps
Seated extensions 8,8,6,6
Cable push downs 8,8,8

Wednesday
Back
Wide grip pull downs 8,8,6,6
Narrow grip pull downs 8,8,6,6
Cable rows 8,8,6,6
Biceps
Incline bench curls 8,8,8
Preacher curls 8,8,8

Friday
Shoulders
Military Press 8,8,6,6
Shrugs 8,8,8
Frontal raises 8,8,8
Lateral raises 8,8,8
Reverse flyes 8,8,8
Calves
Seated calf raises 8,8,6,6
Legs
Leg extension 8,8,8
Leg curles 8,8,8

Monday, Wednesday, Friday
20mins cardio HIIT after lifting

Tuesday, Thursday, Saturday
30 mins misc. abs work
30 mins cardio HIIT

Maybe this will help give me an estimate on time it will take to reach 8%. I know it depends on many variables but come on, gimme a ballpark figure.

[bamaman54]

bmr 2200 using online calculator. If that is anythink like a BMI calculator I know it is probally worthless info. I am 185 with a desk job. 2200 is not adjusting for workouts

[LiftedDuramax2007]

I think you need alittle more fats and carbs. I dont think you have enough fuel for your workouts. Youll probably lose some muscle.

But Ill let the pros tell you whats up

[bamaman54]

I know its low but I am just a little unsure where to add what. Most sample diet show the workout in the afternoon or mid day. I don't have that option so I am a little confused where to adjust. I left the tuna meals in there to see if I should add fats or carbs to those meals. I assume fats are better later in the day and carbs are better earlier. I will most likely add carbs to pwo shake too. I am hoping juice will do fine in lieu of glutimine or other supplements.

[RFeyn]

I'm definitely no pro but I'm pretty sure they will say something similar to this based on what I've read:

You need fat. Add almonds and definitely add fish oil, take 8-10 tablets (grams) per day. Check out wikipedia or pubmed for why.

Also, I have a hard time in general believing you eat like that. Can you really stay alive eating carbs at 5am, then working out and eating essentially 0 till bed?

At least add some oats to your PWO shake.

After your PWO shake, eat some brown rice or quinoa (like brown rice only it microwaves in 6 minutes)

[mrdude]

I'm definitely no pro but I'm pretty sure they will say something similar to this based on what I've read:

You need fat. Add almonds and definitely add fish oil, take 8-10 tablets (grams) per day. Check out wikipedia or pubmed for why.

Also, I have a hard time in general believing you eat like that. Can you really stay alive eating carbs at 5am, then working out and eating essentially 0 till bed?

At least add some oats to your PWO shake.

After your PWO shake, eat some brown rice or quinoa (like brown rice only it microwaves in 6 minutes)

Yeah he should add either carbs or fat. You won´t get any energy from just protein. Hope he get better advices when the guys that knows more come back from spring break LOL.

[Smallnaturalbuilder]

That diet sounds like Keto to me.....I'm on a similar diet but I use Flax Seed Oil before bed and throw in significant amounts of fat in my meals. I've dropped 10 pounds in 5 weeks and my body fat went from 20% to 17% (Tanita Century 4000).

[wanabeMASSIVE!]

i would chuck in 1 or 2 tbs of natty peanut butter in meals 3,4,5 and 6 otherwise you wont last (u wont have energy). And agreed with Smallnaturalbuilder its a keto diet. Take with it some T3 to help speed up metabolism

Also get some supps in:

HMB to help maintain muscle tissue.
Fishoils and or Evening primrose oil.
Multi vits and glutamin are.

also you may want to consider shootin Test Prop 100mg EOD to incase of catobalism due to t3??? i dno just a few options brov.

Good look!

[baseline_9]

I think cals are way too low, i would double those calories, no joke!

I think you are way off here.

[baseline_9]

Basing your LBM @ 150Lbs

I would shoot for

1.5g Protein/ Lb = 225g = 900 cals
1g Carbs / Lb = 150 g = 600 cals
0.5g Fats / Lb = 75g = 675 cals

Total = 2175 cals

150 Lb LBM x 15 = 2250 cals (aprox maintanance)

Use the training to drop below maintanance cals.

All only my opinion tho.