need a little help with diet

[deladude]

ok guys i came across a diet that was pretty close to what i need i changed a bunch of things. let me know what ya think
my info5'10''
24yrs old
30% bf
my tdee 2274calories
i workout 2-3hrs 6 days a week and run an hr everyday . other than that my day is pretty sedentary (sorry i meant my workout including cardio is 2-3 hrs a day)

UPDATED DIET

meal 1-
-1whole egg 4whites and a scoop of protein 46g protein,5.4g fat, 2g carbs– 141 calories
1/2 cup oats-5g protein, 31g carbs, 2.5g fat – 150 calories
51gram protein, 51grams carbs, 7.9g fat, 291 calories


meal 2-
1 can tuna in water – 26g protein, 1g fat – 120 calories
1/2 cup oats-5g protein, 31g carbs, 2.5g fat – 150 calories
31grams protein, 31g carbs, 3.5g fat - 270 calories


meal 3-
150g chicken breast -46g protein, 5.4g fat – 248 calories
150g sweet potato -3g protein, 31g carbs, 0g fat – 135 calories
200g broccoli -6g protein, 13g carbs, 1g fat - 68 calories
55g protein, 44g carbs, 6.4g fat -451 calories


PWO
2 scoop protein 48g protein, 2g carbs, 2g fat – 220 calories
1/2 cup oats-5g protein, 31g carbs, 2.5g fat – 150 calories
53g protein, 33g carbs, 4.5g fat 370 cals


meal 4-
150g chicken breast -46g protein, 5.4g fat – 248 calories
150g Brown rice -4 protein,34g carbs, 1g fat - 167
200g broccoli -6g protein, 13g carbs, 1g fat - 68 calories
56gram protein, 47grams carbs, 2g fat, 483 calories

meal 5-
150g chicken breast -46g protein, 5.4g fat – 248 calories
200g broccoli -6g protein, 13g carbs, 1g fat - 68 calories
52g protein, 13g carbs, 8g fat - 316 calories


total protein 298g, carbs 219g, fats 32.3g - 2181 cals

thanks for any help u guys can give me

[Inkdup204]

What is your goal to get your bf% down? my diet has about 400 more calories per day and i'm 15% bf , and i've gone down in weight by about 10lbs doing 5 days of cardio 20 min high incline walk at 3.5-3.6, and 5 days weight training 1-2hrs

have you started the diet yet? i can only imagine you'll shread some lbs but im no expert, goodluck !

[gbrice75]

ok guys i came across a diet that was pretty close to what i need i changed a bunch of things. let me know what ya think
my info5'10''
24yrs old
30% bf
my tdee 2274calories
i workout 2-3hrs 6 days a week and run an hr everyday . other than that my day is pretty sedentary

Wait, you do an hour of cardio (that's great btw) but your weight workout lasts 2-3 hours? Bro, you need to cut that in half AT LEAST. Way too long, you'll overtrain if you don't burn out first



meal 1-
-6 egg whites and a scoop of protein 46g protein,1g fat, 20g carbs– 204 calories
1/2 cup oats-5g protein, 31g carbs, 0g fat – 150 calories
51gram protein, 51grams carbs, 1g fat, 354 calories

Make it 1 whole egg, 4 whites. What protein are you using that contains 20g carbs?


meal 2-
1 can tuna in water – 26g protein, 10g fat – 120 calories
1/2 cup oats-5g protein, 31g carbs, 0g fat – 150 calories
31grams protein, 31g carbs, 10g fat - 270 calories

Never saw tuna in water containing 10g fat - check macros. Are you mixing with mayo or something? Also, 1/2 cup oats has about 2.5g fat.


meal 3-
150g chicken breast -46g protein, 5.4g fat – 248 calories
150g sweet potato -3g protein, 31g carbs, 0g fat – 135 calories
200g broccoli -6g protein, 13g carbs, 1g fat - 68 calories
55g protein, 44g carbs, 6.4g fat -451 calories

Nice meal!


PWO
2 scoop protein 48g protein, 2g carbs, 2g fat – 220 calories
48g protein, 2g carbs, 2g fat 220 cals

How about 1/2 cup oats here in your shake


meal 4-
150g chicken breast -46g protein, 5.4g fat – 248 calories
150g Brown rice -4 protein,34g carbs, 1g fat - 167
200g broccoli -6g protein, 13g carbs, 1g fat - 68 calories
56gram protein, 47grams carbs, 2g fat, 483 calories

Again, very nice meal PPWO

meal 5-
150g chicken breast -46g protein, 5.4g fat – 248 calories
200g broccoli -6g protein, 13g carbs, 1g fat - 68 calories
52g protein, 40g carbs, 8g fat - 316 calories

Great idea to drop carbs here - except you have 40g carbs listed in the total - what's that all about? You need to COMPLETELY recheck macros for every meal - they are all way off

Also - how about a meal before hitting the pillow? casein shake, cottage cheese, lean beef, etc.


total protein 293g, carbs 195g, fats 29.4g - 2094 cals

thanks for any help u guys can give me

Excellent food choices, very clean. Check your macros, they are all over the place and you are most definitely not eating the amount of calories that you think you are. Also, if you're TDEE is around 2200, that's not much of a deficit. The TDEE is pretty low, but if you trust it then drop to around 1800 calories to cut and monitor closely. You left our your weight - very important. I can help you calculate a possibly more accurate TDEE.

Diet comments above in bold

[deladude]

haha, thanks gbrice. i found the diet that was from some1 almost identical to my tdee and changed the hell out of it to make it what i want to eat (havent even heard of some of the thing that were on it lol) i was working on it pretty late last night and musta forgot to change a few things, i'll have this sucker fixed im a minute.
if u think my tdee may be off i'd LOVE the help or even just some1 checking it would make me feel much better about it.haha

[deladude]

ok its updated, can any1 recommend a good casein powder 4 before bed?

[gbrice75]

ok its updated, can any1 recommend a good casein powder 4 before bed?

I LOVE ON (Optimum Nutrition) 100% Casein - Vanilla and Chocolate are both good, but I LOVE the Vanilla - I look forward to it every night! Mixes thick as hell with the right amount of water, and tastes great IMO.

[deladude]

I LOVE ON (Optimum Nutrition) 100% Casein - Vanilla and Chocolate are both good, but I LOVE the Vanilla - I look forward to it every night! Mixes thick as hell with the right amount of water, and tastes great IMO.

i used to be the same way with my syntha6. i had to stop getting the stuff because i couldnt stop drinking it.haha

[deladude]

What is your goal to get your bf% down? my diet has about 400 more calories per day and i'm 15% bf , and i've gone down in weight by about 10lbs doing 5 days of cardio 20 min high incline walk at 3.5-3.6, and 5 days weight training 1-2hrs

have you started the diet yet? i can only imagine you'll shread some lbs but im no expert, goodluck !

yeah my goal is to lose A LOT of body fat.haha i would love to eventualy get down to 12% or lower then ima start a cycle. i plan on starting right after thanksgiving so that i dont break my diet the 1st week.lol

[deladude]

ok so i cant hit the gym till 330 now so i was thinking
instead of working out after meal3
ill work out after meal 4 and move my pwo to in-between meal 4 and 5

[bigcwithane]

Just got chocolate peanutbutter. Made my night I love pb.

[deladude]

Just got chocolate peanutbutter. Made my night I love pb.

hahaha, what???

[tbody66]

Deladude, sign up for the remote trainer challange. Other than that, you are on the right track, I like the way you posted the revised diet, plan, simple, easy to read and macro's included.

[deladude]

Deladude, sign up for the remote trainer challange. Other than that, you are on the right track, I like the way you posted the revised diet, plan, simple, easy to read and macro's included.

thanks! and hells yeah i been reading the trainer challenge that is a great idea i cant wait to see the results from it! i'll shoot over n sign up. thanks again for your help.

[deladude]

so i finaly started my diet on sunday. i have not been able to get under 220lbs for months! as of today im 218!!!!!
i know its just 2lbs but godd&mn it feels good!

[gbrice75]

so i finaly started my diet on sunday. i have not been able to get under 220lbs for months! as of today im 218!!!!!
i know its just 2lbs but godd&mn it feels good!

Congrats! Be consistent, and you will see consistent loss and be this happy every time!

One word of caution though - other then the first couple of weeks (water weight, etc), you should only be losing 1.5 - 2lbs/week, no more. If you are losing more then that, it's a good indication you are losing LBM. Take it from me who was losing 5-7lbs a week and thought it was great - I fvcked my metabolism and am now fighting to make gains.

[Damienm05]

Congrats! Be consistent, and you will see consistent loss and be this happy every time!

One word of caution though - other then the first couple of weeks (water weight, etc), you should only be losing 1.5 - 2lbs/week, no more. If you are losing more then that, it's a good indication you are losing LBM. Take it from me who was losing 5-7lbs a week and thought it was great - I fvcked my metabolism and am now fighting to make gains.

Good advice but I imagine he just shed some water from starting such a clean diet. Based on the changes you made to the revised plan, I think everything should fall into place nicely.

[gbrice75]

Good advice but I imagine he just shed some water from starting such a clean diet

lol, see bold =)

Congrats! Be consistent, and you will see consistent loss and be this happy every time!

One word of caution though - other then the first couple of weeks (water weight, etc), you should only be losing 1.5 - 2lbs/week, no more. If you are losing more then that, it's a good indication you are losing LBM. Take it from me who was losing 5-7lbs a week and thought it was great - I fvcked my metabolism and am now fighting to make gains.

[Damienm05]

lol, see bold =)

Whatever dude. You're a fvcking newb. Don't act like you know about diet when you're just spitting lies bro.

Seriously though, my bad - just forgot my headphones today and I'm bored on the stairmill. Skimming on a small screen.

[gbrice75]

Whatever dude. You're a fvcking newb. Don't act like you know about diet when you're just spitting lies bro.

Seriously though, my bad - just forgot my headphones today and I'm bored on the stairmill. Skimming on a small screen.

Well, in all fairness, I DID learn alot from you! lol

no worries bro - i'm bored too, sitting at fawking home today instead of being at work.

[deladude]

hey i was wondering if maybe i should change up my workout at all? i do 3days on 1 day off repeat

day1
-chest
incline press(dumbells)
flat press(dumbells)
incline fly's(dumbells)
-back
lat pulldowns
barbell rows
seated rows
deads
-calves

day2
-shoulders
shoulder press (dumbells)
lat raises
rear delts on peck deck
shrugs
upright rows
-arms
hammers
incline curls
concentration curls
skull crushers
tricep extensions
tri cable pressdowns

-day 3
-legs
leg press
squats
standind leg curls
leg extensions
calves
-lower back
deadlifts

also an hr of cardio every day and try to hit abs every day and lately i've been staggering calves like a mofo and hav been seeing realy good results from it

ok there it is guys let me have it.haha

oh and i've been thinking about possibly doing another hr of cardio later in the day. been keeping it in my heart rate zone and it has been going great

[deladude]

bump