
Originally Posted by
noMuscles
Hey guys I put together this diet to try and lose some fat. I just came of a stupid PH cycle and gained some good strength, and some good size, but put on fat too in the process because my diet was shitty. (I know bad mistake.) So now I am trying to trim the fat, and get more diet conscious in the process.
Stats:
Height: 5'10
Weight: 172lbs (In the morning after I have peed)
Training: Off and on for 4 years now, but the past 7 months 100% dedicated.
BF%: Approx 15% I believe.
Goal: Lose fat, maintain as much muscle as possible.
EDIT: I calculated BMR to be approx 3000 cals, so I figured approx 2500 would be a good place to start.
Diet:
9:30AM:
1 cup Quaker Quick Oats
1 Shake
35/58.5/7 = 427 cals
Fine to keep the shake here for some fast protein after sleeping, make it whey. However, add 2 whole eggs and 4 whites
12:00PM:
2 slices Whole Wheat Bread
1 can Tuna
1/2 cup Lettuce
43.3/25/3.1 = 310 cals
Make sure it's a good green leaf lettuce, not iceburg
12:30PM: Pre-WorkOUT
1 shake
24/4/1.5 = 130 cals
No! Real food here. 20-40g lean protein, and a complex carb (brown rice, sweet potato/yam, quinoa, lentils/beans, more oats, etc)
2:00PM: PWO
1 shake
1 banana
25/31/2 = 235 cals
I'd personally drop the banana and add a complex carb here. Oats in the shake is easiest. Make sure the shake is whey
2:30PM:
6oz chicken breast
1 cup broccoli
52.7/5.8/13.4 = 362 cals
Add a complex carb
5:00PM:
6oz chicken breast
1 cup brown rice
55.3/44.4/14 = 547 cals
I'd dro pthe rice, add it to the previous meal instead, and do the broccoli here and add a tbsp of olive oil to it
7:30PM:
3 eggs
1/2 cup green pepper
1/2 tomato
20.1/8.3/20.6 = 293 cals
C'mon, this isn't a meal! This would be a great place to do some lean steak or salmon. You can keep an egg or two if you want. Drop the pepper and tomato, replace with fiberous veggies (broccoli, asparagus, spinach, etc)
10:00PM
1 casein shake
24/3/1 = 120 cals
Add 1tbsp natty PB
All and all this adds up to:
2424 cals, 280/180/63.5 @ 48% protein/29% carbs/23% fat
Let me know what you guys think, any help is appreciated!