Any input on my diet (macros included)

[I_Want_Abs]

Hey guys I never bothered to work out the macros before, I just tried to clean up what I was eating. After working them out (I hope they're right) they ended up being about 400 cals under my TDEE which is not too bad considering what I am looking at getting from this diet.. Previously my diet was pretty carb heavy due to going away for 8 months for work and not being able to monitor it as closely, although I was cycling my carbs up on workout days and down on off days.

I work shift work usually 2 days, 2 nights then 4 days off all 12 hour shifts... So my diet gets messed up a little especially on the first night shift cause I'm awake for 20 hours in that day, therefore that day I will follow this meal plan but add in some extra meals at the end in the form of Pro/Fat meals.... Same thing for coming off my last night.. I will wake about 2pm and be back in bed about 12am so I can get back into my regular pattern, therefore less meals in this day.

On a non-workout day I obviously don't consume my amino mixes and Meal 2 would be replaced with a meal the same as Meal 5. Yes, I am also aware that my PWO meal (meal2) doesn't contain any carbs, I have been doing some research and am experimenting with things around my workouts. At the moment I am feeling great and I am looking a lot leaner, my abs are coming through and vascularity has increased, all good signs so far.. I should mention I am using this as a cutting diet...

One day per week I will have a carb up day where my fats are kept minimal.

I invite anyone's input and like to hear what others have to say, even on my PWO meals... Although that's one area I will not be changing just yet as it seems to be doing wonders and I like to buck the trend a little... (I must give credit to Swifto for using his PWO drink, the one I have listed as my "Immediate PWO amino drink", although I have added EAA to mine as well) Also can anyone tell me whether I should be adding my fish oil caps to my fat macros???

MEAL 1:
250ml egg whites…….…25g Pro
2 x eggs………………….12g Pro…………….10g Fat
1 x cup oats………………………..50g Carb
4 x Fish Oil caps

Macro……………………37g P.....50g C…..…10g F

PreWO Amino’s (10g leucine, 10g EAA, 10g BCAA, 5g AAKG, 5g Citulline M)

**WORKOUT**

Immediately PWO Amino’s (10g leucine, 10g EAA, 10g BCAA, 5g Creatine Mono, 5g Beta-Alanine, 4g Omega3)………..4g Fat

Macro…………………………………..4g F

MEAL 2: (20 mins after workout)
50/50 - Whey Protein Isolate/
Milk Protein Isolate mix…………........40g Pro
30g LSA mix……………………………………………….10g Fat
4 x Fish Oil caps

Macro…………………………..………40g P……………10g Fat

MEAL 3: (1 hour after workout)
140g Chicken Breast…………………44g Pro...............12g Fat
250g Sweet Potato……………………………..50g Carb

Macro…………………………………..44g P…50g C..12g F

MEAL 4:
140g Chicken Breast…………………44g Pro……….…12g Fat
2 x Cup of Broccoli………..………….………..22g Carb
4 x Fish Oil caps

Macro…………………………………..44g P…22g C…..12g F

MEAL 5:
Canned Tuna in Olive Oil……………50g Pro….16g Fat
10g Almonds………………………….2g Pro…….5g Fat

Macro………………………………….52g P…….21g F

MEAL 6:
140g Chicken Breast…………………44g Pro…………12g Fat
2 x Cup of Broccoli……….………………..…..22g Carb
4 x Fish Oil caps

Macro…………………………………44g P….22g C…..12g F

MEAL 7:
50/50 MPI/WPC Mix…………………...40g Pro
1 x Tablespoon Flax Oil……………………………….….12g Fat

Macro…………………………………….40g P…………..12g F

TOTALS:

Protein:……………………………301g…..1204……46%
Carbs:……………………………..144g…..576……..22%
Fats:……………………………….93g…….837…….32%

TOTAL CALS: 2617

STATS:
Age: 26
Weight: 86kg (189lbs)
Height: 176cm (about 5"7')
Body fat: Around 11%
Training exp: 5 years
My TDEE is around 3000 cals

[Damienm05]

Strong diet. I'd add starchy carbs to your fourth meal with the broccoli (I don't count carbs from fibrous veggies).

Also, I don't know what your last meal is - some sort of casein shake? If so, that's good too.

[YoungGunsNY]

Fish oils have fats as well - didn't see any fat macros with the fish oils..

And have saw many arguements against flax - fish oil liquids were rated higher...

[I_Want_Abs]

Last meal is a 50/50 mix of Micellar Casein/WPC.. I count all my veggies, even the green ones. I'm trying to reduce the amount of starchy carbs in my diet to see how it helps with cutting, although I could add some starchy carbs to that meal every 2nd/3rd day as a kind of carb cycling effect

I wasn't sure on adding the macros from fish oil, I knew they would have a fat content but I don't really now how much. Each cap is 1000mg fish oil, containing 300mg Omega 3... So would the fat content be 1g per cap??

I have heard the same arguments regarding fish oil over flax. Seeing as I am already taking 4 caps 4 x a day I thought having a different source at some meals would be good. Plus I like flax oil in my night shake lol... I also substitute Chia seeds for fats in some meals