Please review my diet....

[jtuner77]

Hi Guys.

I am 5'11" and 217lbs. I am between a Mesomorph and an Endomorph. In my younger years I was much leaner and was more vascular and cut but not so much now. I had a caliper test and fit test done and the #'s are as follows.
167lbs of Lean Mass
50lbs of Fat
That's roughly 23% body fat. I am shooting for 197-202 if possible with 10-13% BF if possible. Attached is my diet.
I am training to drop fat and possibly gain 5-10lbs of muscle. No sauce really, just maybe some Clen possibly T3 but I am told not to take T3 unless I am taking some Test or some sort of AAS and I am trying to avoid a it.
For Cardio I am doing 45-1 hr on the Eliptical(spelling) at about 125BPM or on a bike at roughly the same BPM. Then in the evening some basic compound movements and some weight training.

I am a little confused though. I have a RMR calorie # and also a # to keep me at the weight I am at. the RMR is 2247 calories and the maintain # is 2920 calories. I am confused as to how to use these #'s to my advantage. Do i build a diet in the middle of these two #'s or considering I am trying to burn 1800 calories a day(roughly 3lbs a week) do I need to bump up my caloric intake?

[dj_pacman51]

Stop using whey as a replacement for real whole food. Use it only for pwo. Post what time your having these meals too

[jtuner77]

That's all I can muster. I work retail. I can't eat a whole meal of food while I'm going to "take a piss". I avoid it as much as possible and I know it's better to get my protein from real food but it is what it is. Anything to add to it besides that?

[gbrice75]

Firstly, I wouldn't be shooting to burn 1800 calories a day - that's WAY too much. I think 2500 calories/day is a good starting point, considering maintenance is roughly 3000. Give that a month and adjust from there if necessary.

Drop the peanut butter from your am meal; no need for the additional fat there, especially with carbs in the same meal. I would also add some carbs to your earlier meals - brown rice, oats, yam, sweet potato, etc. Drop the strawberries PWO and either add another complex carb, or just make it a protein/fat meal which the steak already is. I see no veggies at all in the diet; add spinach, broccoli, califlower, asparagus, etc. anywhere you can, as much as possible. I wouldn't do the chicken for your last meal (is this before bed?) - either do more steak, or cottage cheese + 1-2tbsp of natty PB (see, you still get to have your PB!) OR a casein shake + the PB.

I understand your predicament at work, but TRY to work in more real food - you are not going to see any gains relying on shakes for half your calories in a day. Also, protein is too high and carbs are too low IMO. Drop the protein down to at most 300g, and up the carbs to at least 150g - this should be easy with the addition of carbs to your earlier meals, and you can get rid of a shake or 2 to drop the protein.

[jtuner77]

^^^ Thank you. What you described is essentially what I did 2 years ago to get from 257 to 204 but was just trying a few different things.

I used to wake up mid sleep when my body was hungry and have a 1/2 cup of cottage cheese and 1/4 cup of pineapples.

I will add more greens and drop the PB from the morning shake and go back to some brown rice with my steak and 1/3 cup of brocoli maybe.

Think that will work better?