Diet starts tomorrow, Please take a look

[MFnatic]

So I'm starting my diet tomorrow but I'm still unsure what to take out of my diet. I'm shooting for 300pro/100-125carbs/40-50fat. I'm over my daily protein intake as well as the fat. Could anyone give me some advice on what to take out or possible meal replacement? I'm cutting my carbs off after my workout as I'm trying to lose body fat as quick as possible. Is my cottage cheese meal going to do me any harm as far as no carbs after working out?

[Damienm05]

Substitute all whole wheat toast/pita for a better carb sources and larger carb portions (oats, brown rice, lentils, quinoa, corn, and so on). Substitute your baked potato for a large sweet potato. Also, do at least 1/2 cup oats PWO - you may as well not even have carbs at all with only 1/4 cup. Carbs should come up to 225 or so. Reduce protein to 300 to maintain your current calories.

Do that and you're good to go. Also, get some fish oil in there. 8-12g or so.

[gbrice75]

There are some definite changes you can make to get closer to your macros. It sounds like you're shooting for 2000 cals/day and you're way over. I'll help you get those totals down, but there's another problem. You haven't made the greatest carb choices with this diet. I'll break it down by meal:

Meal 1 - good meal. The obvious answer here is to lower the amount of whites you're eating. You could cut that in half and with the whole egg (i'd rather see 2 whole) you'd still be getting over 30g protein. 50g + is excessive IMO.

Meal 2 - same as above. Cut the whites to get your total protein down. I don't like the whole wheat toast here, i'd rather see more oats.

Meal 3 - Good meal, but make the potato a sweet potato or yam. Also, you can drop the chicken portion to 6oz to lower your total protein.

Meal 4 - Either the tuna or beef is fine (make sure beef is 93% lean or better), but I don't like the carb in either option. Again, go for something cleaner like brown rice, lentils and beans, etc.

Meal 5 - PWO is good - i'd rather see more oats here since this is your last carb meal. I do realize your carb totals are over as well, but I think it's important to get carbs in this meal. If need be, lower the amount of oats in meal 1 so you can get more in here. Rob from one meal to add to another, etc. and you'll be able to work it out.

Meal 6 - Great meal. Again, you can drop the chicken to 6oz

Meal 7 - Fine before bed. Personally i'd drop the PB and just do whole milk cottage cheese. It's a protein/fat meal in itself.

So, I've definitely helped you get your protein down. As for fat, you should think of eliminating the hummus out of meal 4. Other than that, I don't see any big issues with where fats are in the diet, and I think 50-60g is perfectly fine. Carbs seem to be your bigger issue as according to your totals vs. your goals, they're over. Play with portion size across the board (like I did with your proteins) and you should be able to get very close to your target number.

Good luck, keep us posted.

[MFnatic]

I'm tweaking my diet as much as I could and thank you guys so much for all the help. I'll post my updated diet tomorrow evening. Meanwhile, whats a good fruit to add to my diet and what time of the day should I eat it?

[gbrice75]

I'm tweaking my diet as much as I could and thank you guys so much for all the help. I'll post my updated diet tomorrow evening. Meanwhile, whats a good fruit to add to my diet and what time of the day should I eat it?

IMO, fruit would be best consumed first thing in the morning and/or PWO. Personally I do berries in my first meal, and a banana with my whey shake (2nd meal is PWO for me).

Stick with berries and citrus fruits, or bananas.