Originally Posted by
DKbuilder
Stats:
6'4
220
15% bf
My goal is to get to sub 10%.
Isn't that everyone's goal? =)
Diet:
Meal 1
8 egg whites
120 g oatmeal
10 g oliveoil
Drop the olive oil and make it 2 whole eggs, 6 whites. I always like to see a couple whole eggs in egg meals. The yolks are super nutrient dense. Add berries to your oats if you'd like
Meal 2
120 g sardines
10 g flaxseed oil
You didn't post macros so I can't tell for sure, but this meal looks to have a lot of fat in it. You don't need 2 fat sources (the fish is protein/fat already). Plus, flax generally sucks for BBing diets. Drop the flax
Meal 3
4 whole eggs
10 g olive oil
200 g vegatables
Are running a quasi keto diet? Why no complex carbs other then meal 1? Again, WAY too much fat in this meal. And this time of the day, go for a better protein source - chicken breast, turkey breast, lean beef, fish, etc
Meal 4
140 g tuna
x3 omega 369 fish oil pills
This is your pre-workout meal. You need a good complex carb here to fuel the workout. I'd go with sweet potato, but anything will do - brown rice, lentils, beans, quinoa, yam, etc
Meal 5 PWO
50 g whey
25 g oatmeal
Nice, finally some carbs!
Meal 6
140 g tuna
200 g vegatables
Remove the rice from the next meal and do it here for your PPWO meal.
Meal 7
250 g chicken breast
80 g brown rice
Now that we've taken carbs out of this meal (later in the day, better off doing pro/fat meals here) add some veggies and 1tbsp olive oil
Meal 8
50 g whey
10 g flaxseed oil
Make it casein, not whey. Whey is absorbed in about 30 mins - useless overnight. Keep the fat in this meal although i'd rather see something other then flax. A popular choice here is natty PB or a serving of your favorite nuts
Macros:
324 g protein / 176 g carbs / 120 g fat
3100 calories
Fat is WAY too high. 35% of your diet... that's insane unless you're running a keto diet - and with almost 200g carbs, this definitely isn't that. You need to get fats down to no more then 20% for sure.
I will be more than happy to receive any form of upgrades / critique!