Please Critique my Diet

[HarryInternational]

29 Years Old
180 lbs
15% BF

BMR by both methods is 1840 or 1880
Not sure if i'm moderately active or very active so either 2850 or 3200

Trying to gain put some muscle on without gaining too much fat if possible

Running on an empty stomach 5 times a week for 30-45 minutes

Training 5 times a week


Protein Carbohydrates Fat Calories

9:00 AM 2 Bananas 2 54 0 210
1 Protein 38 3 3 205
50g Oats 5 30 4 175

Total 45 87 7 590


11:00 AM 4 Egg Whites 16 0 0 54
1 Whole Egg 6 1 4 70
125g Chicken Breast 30 0 3 135
50g Brown Rice 4 34 1.5 165
30g Low Fat Mayo 0 3 8 80

Total 56 38 16.5 504

3:00 PM 125g Chicken 30 0 3 135
50g Brown Rice 4 34 1.5 165

Total 34 34 4.5 300

5:00 PM GYM

6:00 PM PWO 2 Bananas 2 54 0 210
1 Protein 38 3 3 205
50g Oats 5 30 4 175

Total 45 87 7 590

7:00 PM PPWO 250g Chicken 60 0 6 270
50g Brown Rice 4 34 1.5 165

Total 64 34 7.5 435

10:00 PM 4 Egg Whites 16 0 0 54
1 Whole Egg 6 1 4 70
125g Chicken Breast 30 0 3 135
50g Brown Rice 4 34 1.5 165
30g Low Fat Mayo 0 3 8 80

Total 56 38 16.5 504

12:00 PM 4 Egg Whites 16 0 0 54
1 Whole Egg 6 1 4 70
125g Chicken 30 0 3 135
50g Brown Rice 4 34 1.5 165
1HandfullLettuce 0 0 0 6

Total 56 35 8.5 430


DAY TOTAL 356 353 67.5 3353
CALORIES 1424 1412 607.5


Any help would be greatly appreciated!

[the big 1]

Your bf is average but quite high for the type of meals you are having, ide drop the bananas and not have so many meals were you intake carbs and fats at the same time.

[gbrice75]

not have so many meals were you intake carbs and fats at the same time.

^^^ This

[HarryInternational]

is there a difference to the time of day that i should switch things to? so try and have pro fat and then a pro carb meal and switch them up?

new at this...what's the point of switching them? does it absorb in the body differently or something?

[baseline_9]

Carbs = insulin, insulin+fat = stored bodyfat (maybe)

i would reccomend majority of carbs in morning, pre workout and pwo.

[gbrice75]

I agree with Baseline. The simple explanation is that your body prefers carbs as it's primary energy source, so when carbs and fat are both present, your body will use the carbs and be more likely to store the fat, unless of course there is a higher demand for energy. On top of that, as Baseline said carbs bring up insulin which is responsible for transporting nutrients, glucose, etc. into cells, including fat cells.

By separating, you're only allowing your body to have carbs at one time so they'll be used as energy with no leftover fat, and then fat meals without the presence of carbs to spike insulin.

I personally like my first half of the day protein/carb meals, my 2nd half protein/fat meals. It works perfectly for me because I work out first thing in the morning. This gets more tricky if you work out late in the day, because ideally you want carbs pre and post workout.