Critique my diet please

[WorldTraveller]

I'm 29 years old, weigh 80 kg, 6 feet tall, about 15% Bodyfat (just a guess)

My BMR taken both ways:


BMR 1879.8
TDEE
Moderately Active x 1.55 2913.69
Very Active x 1.725 3242.655


BMR is 370 + 21.6xlean mass in kg 1838.8
assuming 15% BF

TDEE
Moderately Active x 1.55 2850.14
Very Active x 1.725 3171.93

I work out Monday through Friday
Monday - Back
Tuesday - Chest
Wednesday - Legs
Thursday - Bis Tris
Friday - Shoulders

I jog 5 days a week first thing in the morning on an empty stomach for about a half hour - 45 minutes and will jog for about 20 - 25 minutes after each workout with the exception of the day I work out legs

I'm a natural ectomorph and while I assume even though I'm getting older I can still drop fat faster than gain muscle I'd like to gain clean weight

So here's my diet:

P C F Calories

9:00 AM 1 Banana 1 27 0 105
1 Myoplex 53 28 4.5 330
20g Oats 3 16 2 100

Total 57 71 6.5 535


11:00 AM 1 can Tuna Fish 17 0 2 90
1tbsp Olive Oil 0 0 13 117

Total 17 0 15 207

2:00 PM 125g Chicken Breast 30 0 3 135
50g Brown Rice 5 38 1 180
1tbsp Olive Oil 0 0 13 117

Total 35 38 17 432

4:30 PM GYM

6:00 PM 1 Banana 1 27 0 105
1 Myoplex 53 28 4.5 330

Total 54 55 4.5 435

7:00 PM 125g Chicken Breast 30 0 3 135
50g Brown Rice 5 38 1 180
1tbsp Olive Oil 0 0 13 117
Half Avocado 1.5 7.5 14 145

Total 36.5 45.5 31 577

10:00 PM 250g Chicken Breast 60 0 6 270
50g Brown Rice 5 38 1 180
1tbsp Olive Oil 0 0 13 117

Total 65 38 20 567

12:00 PM 125g Chicken Breast 30 0 3 135
1tbsp Olive Oil 0 0 13 117
Half Avocado 1.5 7.5 14 145

Total 31.5 7.5 30 397


DAY TOTAL 296 255 124 3150
CALORIES 1184 1020 1116


Any help would be greatly appreciated

[gbrice75]

Thanks for posting your diet in the proper format, it makes it SO much easier for us to go through!

I'm at work right now with my boss breathing down my neck, but I will get you later on when I get home tonight.

[gbrice75]

I'm 29 years old, weigh 80 kg, 6 feet tall, about 15% Bodyfat (just a guess)

My BMR taken both ways:


BMR 1879.8
TDEE
Moderately Active x 1.55 2913.69
Very Active x 1.725 3242.655


BMR is 370 + 21.6xlean mass in kg 1838.8
assuming 15% BF

TDEE
Moderately Active x 1.55 2850.14
Very Active x 1.725 3171.93

Keep in mind that these calculations often wind up over estimating. Based on your stats, I have your TDEE at around 2300 believe it or not. At 6ft. and 175lbs with 15% bodyfat (you need to do better then guessing as this is the big factor here... pics would be very helpful), you have very little LBM to work with - so your TDEE would be alot lower then you think. To add good clean weight, I'd start you at around 2800 calories and monitor from there

I work out Monday through Friday
Monday - Back
Tuesday - Chest
Wednesday - Legs
Thursday - Bis Tris
Friday - Shoulders

I jog 5 days a week first thing in the morning on an empty stomach for about a half hour - 45 minutes and will jog for about 20 - 25 minutes after each workout with the exception of the day I work out legs

Great!

I'm a natural ectomorph and while I assume even though I'm getting older I can still drop fat faster than gain muscle I'd like to gain clean weight

So here's my diet:

P C F Calories

9:00 AM 1 Banana 1 27 0 105
1 Myoplex 53 28 4.5 330
20g Oats 3 16 2 100

Total 57 71 6.5 535

Get some real food in here - 2 whole eggs and 4-6 whites would be idea. If you can only do a shake due to time constraints or something like that, fine but do something better then Myoplex. More oats, 1/2 cup. Banana is ok here, berries would be better


11:00 AM 1 can Tuna Fish 17 0 2 90
1tbsp Olive Oil 0 0 13 117

Total 17 0 15 207

I'd make this a protein/carb meal personally, but it's up to you. If you do, drop the olive oil and add 25g good complex carb

2:00 PM 125g Chicken Breast 30 0 3 135
50g Brown Rice 5 38 1 180
1tbsp Olive Oil 0 0 13 117

Total 35 38 17 432

Drop the olive oil

4:30 PM GYM

6:00 PM 1 Banana 1 27 0 105
1 Myoplex 53 28 4.5 330

Total 54 55 4.5 435

Drop this meal and go with a straight whey shake + 1/2 cup oats mixed right in the shake

7:00 PM 125g Chicken Breast 30 0 3 135
50g Brown Rice 5 38 1 180
1tbsp Olive Oil 0 0 13 117
Half Avocado 1.5 7.5 14 145

Total 36.5 45.5 31 577

Too much mixing of carbs and fats, and too much fat in this meal anyway. I'd prefer to see both fat sources gone, but drop one or the other

10:00 PM 250g Chicken Breast 60 0 6 270
50g Brown Rice 5 38 1 180
1tbsp Olive Oil 0 0 13 117

Consider dropping carbs this late in the night - NOW is where you start doing protein/fat meals - so feel free to drop the rice and add back in your avacado (but drop the olive oil, both is too much fat in one sitting)

Total 65 38 20 567

12:00 PM 125g Chicken Breast 30 0 3 135
1tbsp Olive Oil 0 0 13 117
Half Avocado 1.5 7.5 14 145

Total 31.5 7.5 30 397

You're gonna get tired of chicken bro! Lean beef would be a better choice here, as would cottage cheese or even a casein shake. Again, pick one fat source or the other, you don't need both


DAY TOTAL 296 255 124 3150
CALORIES 1184 1020 1116


Any help would be greatly appreciated

Honestly the diet is kind of all over the place. I made some suggestions above in bold. Another major problem is I see zero veggies in your diet. Eat as much as you can, fiberous leafy green veggies - broccoli, asparagus, cauliflower, spinach, kale, green lettuces, brussell sprouts, etc.

[WorldTraveller]

Hey, thanks so much for all the help....seriously appreciate it. I know that i need a lot of work. I'm living in Colombia now for a couple of months, and unfortunately finding supplements isn't that easy...i.e. for whatever reason they don't sell pure whey protein anywhere I've looked....they don't have pure creatine either they only have myoplex, nitrotech, etc. so sort of have to make do with what I can get my hands on.

I didn't include veggies etc. in the macros but i throw them in most all the meals. I use the olive oil to make a quick salad dressing and just eat rice type chicken/tuna fish veggie salads all day.

so here are changes i'm going to try...let me know....

9:00 AM

1 Banana 1 27 0 105
1 Myoplex 53 28 4.5 330
20g Oats 3 16 2 100

Total 57 71 6.5 535

Gonna just leave this alone for now mainly due to the fact that it's quick and easy...plus for some weird reason eggs are really expensive here haha


11:00 AM

1 can Tuna Fish 17 0 2 90
25g Brown Rice 2.5 19 0 90

Total 19.5 19 2 180


2:00 PM

125g Chicken Breast 30 0 3 135
50g Brown Rice 5 38 1 180
1tbsp Olive Oil 0 0 13 117

Total 35 38 17 432

I know I should drop the EVOO here but what are you eating your chicken with? I make a quick salad dressing with vinegar and mustard that doesn't add TOO many calories i think...just thinking taste-wise here

4:30 PM GYM

6:00 PM

1 Banana 1 27 0 105
1 Myoplex 53 28 4.5 330

Total 54 55 4.5 435

Unfortunately this is the best protein that I've managed to find out here...so harder for me to change this...that being said should i drop the banana and add oats?

7:00 PM

125g Chicken Breast 30 0 3 135
50g Brown Rice 5 38 1 180
1tbsp Olive Oil 0 0 13 117

Total 35 38 17 432


10:00 PM

250g Chicken Breast 60 0 6 270
1tbsp Olive Oil 0 0 13 117

Total 60 0 19 387

12:00 PM

125g Chicken Breast 30 0 3 135
1 Half Avocado 1.5 7.5 14 145

Total 31.5 7.5 17 280

Day Totals 292 228.5 83.5 2681
Calories 1168 914 751.5

So you said I'd start at around 2800....i'm about 120 shy...what do you think? 2 or 3 slices of cheese before bed or something?

Thanks again! Really appreciate all your help!

[gbrice75]

Hey, thanks so much for all the help....seriously appreciate it. I know that i need a lot of work. I'm living in Colombia now for a couple of months, and unfortunately finding supplements isn't that easy...i.e. for whatever reason they don't sell pure whey protein anywhere I've looked....they don't have pure creatine either they only have myoplex, nitrotech, etc. so sort of have to make do with what I can get my hands on.

Understandable. As you said, just do the best you can with what you have

I didn't include veggies etc. in the macros but i throw them in most all the meals. I use the olive oil to make a quick salad dressing and just eat rice type chicken/tuna fish veggie salads all day.

Great!

so here are changes i'm going to try...let me know....

9:00 AM

1 Banana 1 27 0 105
1 Myoplex 53 28 4.5 330
20g Oats 3 16 2 100

Total 57 71 6.5 535

Gonna just leave this alone for now mainly due to the fact that it's quick and easy...plus for some weird reason eggs are really expensive here haha

NP


11:00 AM

1 can Tuna Fish 17 0 2 90
25g Brown Rice 2.5 19 0 90

Total 19.5 19 2 180


2:00 PM

125g Chicken Breast 30 0 3 135
50g Brown Rice 5 38 1 180
1tbsp Olive Oil 0 0 13 117

Total 35 38 17 432

I know I should drop the EVOO here but what are you eating your chicken with? I make a quick salad dressing with vinegar and mustard that doesn't add TOO many calories i think...just thinking taste-wise here

It's not the olive oil itself I have a problem with - it's any meal that's relatively high in carbs AND fats as that's a recipe to store bodyfat. I marinade my chicken breast (granted it's an oil based marinade) and just grill it

4:30 PM GYM

6:00 PM

1 Banana 1 27 0 105
1 Myoplex 53 28 4.5 330

Total 54 55 4.5 435

Unfortunately this is the best protein that I've managed to find out here...so harder for me to change this...that being said should i drop the banana and add oats?

I would - or do both. There's the 120 or so calories you're currently missing

7:00 PM

125g Chicken Breast 30 0 3 135
50g Brown Rice 5 38 1 180
1tbsp Olive Oil 0 0 13 117

Total 35 38 17 432


10:00 PM

250g Chicken Breast 60 0 6 270
1tbsp Olive Oil 0 0 13 117

Total 60 0 19 387

12:00 PM

125g Chicken Breast 30 0 3 135
1 Half Avocado 1.5 7.5 14 145

Total 31.5 7.5 17 280

Day Totals 292 228.5 83.5 2681
Calories 1168 914 751.5

So you said I'd start at around 2800....i'm about 120 shy...what do you think? 2 or 3 slices of cheese before bed or something?

Thanks again! Really appreciate all your help!

you got it bro, more comments above in bold