GT's diet demolition...

[gettingthere]

Ok, so its time to stop the crap and get this diet sorted.

Height 5ft 10/11'
Weight 13stone 8lbs - 190lbs
BF - not sure but not low
TDEE - 3082

GOAL - drop bodyfat whilst trying to keep gaining some mass (everyones answer right?)

Facts about me (I feel this is important as it lets people get more insight into your habits etc) :

I love fizzy drinks, its a bad habit, i like coke and its annoying, easily drink 2 or 3 in a day if i took a notion.

Not a huge sweet tooth, i could do without sweets so that shouldnt really be a problem.

College student, loves partying but need to curve that now to get this done.

Very much a motivation guy, need the motivation constant, have a very psychological approach to bodybuilding.


So now the important bit, the diet, I HATE searching around for macros (anyone know any site that gives you macros?) but heres my proposed diet.

Note: protein used is ON's 100% whey
Casein is also ON's

Morning
5 Egg whites (2 whole)
Whey Protein Shake with half cup of oats mixed in
4 flax oil capsules

Meal 2
6oz chicken breast with some sweet potato

Meal 3
6-8oz chicken breast, some veggies here aswel

WORKOUT

Meal 4
Whey protein shake with half cup of oats and maybe a banana

Meal 5
Steak, sweet potato and veg

Meal 6 before bed
Casein protein shake
2 tbs of natty peanut butter
2 flax oil capsules

So here you go, slaughter it, tell me its not good, i dont have enough...say whatever and do whatever (kp that does not mean posting pics lol)

Thank you for your help in advance

[gbrice75]

Ok, so its time to stop the crap and get this diet sorted.

Height 5ft 10/11'
Weight 13stone 8lbs - 190lbs
BF - not sure but not low
TDEE - 3082

GOAL - drop bodyfat whilst trying to keep gaining some mass (everyones answer right?)

Facts about me (I feel this is important as it lets people get more insight into your habits etc) :

I love fizzy drinks, its a bad habit, i like coke and its annoying, easily drink 2 or 3 in a day if i took a notion.

Not a huge sweet tooth, i could do without sweets so that shouldnt really be a problem.

College student, loves partying but need to curve that now to get this done.

Very much a motivation guy, need the motivation constant, have a very psychological approach to bodybuilding.


So now the important bit, the diet, I HATE searching around for macros (anyone know any site that gives you macros?) but heres my proposed diet.

Plenty - caloriking.com, fitday.com, livestrong.com to name a few. The last is my favorite

Note: protein used is ON's 100% whey
Casein is also ON's

Morning
5 Egg whites (2 whole)
Whey Protein Shake with half cup of oats mixed in
4 flax oil capsules

Great meal, off to a good start! Drop the flax caps though and replace with fish oil caps - and 2 is enough in this meal

Meal 2
6oz chicken breast with some sweet potato

Some - that could be 30g of carbs or 90g - obviously a big difference. Get those macros counted ASAP - this is probably your biggest problem is that you don't measure your food and have no idea how much you're actually eating!

Meal 3
6-8oz chicken breast, some veggies here aswel

Mistake to not have carbs in this meal - this is your pre workout meal and you need the carbs to fuel your workout here. Brown rice, sweet potato, yam, oats, etc

WORKOUT

Meal 4
Whey protein shake with half cup of oats and maybe a banana

Good

Meal 5
Steak, sweet potato and veg

Excellent!

Meal 6 before bed
Casein protein shake
2 tbs of natty peanut butter
2 flax oil capsules

Too much PB, probably not necessary at all but make it 1tbsp. Again, change to fish oil

So here you go, slaughter it, tell me its not good, i dont have enough...say whatever and do whatever (kp that does not mean posting pics lol)

Thank you for your help in advance

Diet really isn't that bad at all. I made a few changes in bold but it's better then 90% of what gets posted here. Like I said above, I think your biggest problem is that you don't know how much you're eating, and you are probably grossly underestimating.

PS - I HIGHLY doubt your TDEE is 3000. Based on 190lbs and 16% - 18% bodyfat (what i'm estimating you as per your pics), I have your TDEE between 2300 - 2400 which I'm willing to bet is MUCH more accurate. So with an overestimated TDEE, an underestimated food intake (i'm betting on this), all tied in with the fact that you really haven't committed to this 100%, it's no wonder you're not making the progress you should be!

Make the changes above - but WAY more important - start counting your food/macros, redo your diet to fit your new TDEE (not sure what you think you're eating at now, but i'd eat AT maintenance and do a ton of cardio). I gave you the sites that make counting macros easy, so you have no excuses now!

MAKE THE COMMITMENT, and I know you will get what you want out of this.

[Bertuzzi]

Agree with GB on his changes, especially adding carbs pre-workout.

Also agree with your TDEE sounding high... Good Luck GT and stay strong!

[gettingthere]

OK so my revised diet would look a little like this,
WITH MACROS - actualy wasnt as hard as i thought itd be finding them, just time consuming.
Time to commit

Morning
5 Egg whites (2 whole) Pro 24g Carbs 2g Fat 9g
Whey Protein Shake Pro 24g Carbs 1.6g Fat 1g
With half cup of oats mixed in Pro 5g Carbs 27g Fat 3g
2 fish oil capsules Pro 0g Carbs 0g Fat 2g

Meal 2
6oz chicken breast Pro 54g Carbs 3g Fat 6g
4oz sweet potato Pro 1g Carbs 22g Fat 0g

Meal 3
6-8oz chicken breast Pro 54g Carbs 3g Fat 6g
Sweet potatol Pro 1g Carbs 22g Fat 0g

WORKOUT

Meal 4
Whey protein shake Pro 48g Carbs 3.2g Fat 2g
With half cup of oats and maybe a banana Pro 5g Carbs 27g Fat 3g

Meal 5
Steak Pro 42g Carbs 0g Fat 16.7g
Sweet potato Pro 1g Carbs 22g Fat 0g

Meal 6 before bed
Casein protein shake Pro 36g Carbs 4.5g Fat 0g
2 fish oil capsules Pro 0g Carbs 0g Fat 2g

Total: Protein: 295g Carbohydrates: 143.3g Fat: 50.7g

Total Calories 1,180 protein + 573.2 carbohydrates + 456.3 fats = 2209.5 calories

[Twist]

Much better diet. Gb is right in everything he said above. Also you need to bring your fat content down by about 10% of total caloric intake. You are at like 25% now, bring it to 15%. Bring carbs up to meet the deficit. I DID NOT ADD UP YOUR MACROS OR LOOK TOO DEEP INTO YOUR DIET BUT SOMETHING SEEMS OFF WITH YOUR MACROS. Your fats are too high but do not accurately reflect the food choices.

You need to drop the sodas. Not even diet is allowed. You will get and stay fat with that garbage. NEVER, NEVER!! Drink your calories.

If you need something fizzy, get some carbonated water... Maybe add some mint leaves and you have a mojito (kind of lol)

[gettingthere]

Thanks for the input twist, much appreciated. il try and move the fat down a bit, not sure if the 13g of fat in chicken breast is correct, all macros have been taken from livestrong.com so forgive me if iv got them a bit wrong.

Soda's definatly going out the window, they have to basically. Sparkling water is an option that i would be happy with.

I think im getting close to where i should be at with the diet, my workout routine is taking shape and im motivated. Just want everything to be perfect. TIME TO COMMIT as my friend Gbrice says lol.

All input is welcome and appreciated

[Bertuzzi]

Ya, your numbers are wrong on your chicken breast.... for 6oz you should be between 1 to 3g of fat maximum. Even the protein seems a little high.... I have looked at a lot of macros and I eat a lot of chicken and 100grams or approx 3.5oz is 24g of protein and 1g of fat. Check your macros with another site and make sure you are specific on the type of chicken you are selecting.... If its "plain white skinless chicken breast" then thats what you select.

Good Luck

[gettingthere]

Thank you bert!! after revising the macros for a single 6 oz chicken breast, i got 54g protein, 3g carbs and down to 6g of fats. So i amended the above diet and changed all the totals, after that brings the fat % down. i think im looking at:

Calorie intake
53% protein 1,180 calories
25% carbohydrates 573 calories
22% fats 456 calories

[Twist]

9g of fat in 5 egg whites? no way

[Bertuzzi]

9g of fat in 5 egg whites? no way

he has 2 whole eggs in there too.... thats where the fat is coming from.... I missed that at first too

[gbrice75]

Thank you bert!! after revising the macros for a single 6 oz chicken breast, i got 54g protein, 3g carbs and down to 6g of fats. So i amended the above diet and changed all the totals, after that brings the fat % down. i think im looking at:

Calorie intake
53% protein 1,180 calories
25% carbohydrates 573 calories
22% fats 456 calories

6oz of chicken breast is going to be about 36g protein, give or take. A simple rule of thumb for all meats is 6g of protein per oz. It varies slightly from meat to meat, but it's close enough - macros will NEVER be 100% no matter how meticulous you are, but 54g protein for 6oz of any meat is way off.

[Bertuzzi]

6oz of chicken breast is going to be about 36g protein, give or take. A simple rule of thumb for all meats is 6g of protein per oz. It varies slightly from meat to meat, but it's close enough - macros will NEVER be 100% no matter how meticulous you are, but 54g protein for 6oz of any meat is way off.

we're just picking the poor guy apart... Only cuz you're Irish GT....

[gettingthere]

Okey doke, so changed the macros again there. Seems my calorie intake has gone down a bit, just over 2,050 now.
lol thanks bert, us irish get a hard time alright haha

Morning
5 Egg whites (2 whole) Pro 24g Carbs 2g Fat 9g
Whey Protein Shake Pro 24g Carbs 1.6g Fat 1g
With half cup of oats mixed in Pro 5g Carbs 27g Fat 3g
2 fish oil capsules Pro 0g Carbs 0g Fat 2g

Meal 2
6oz chicken breast Pro 36g Carbs 3g Fat 6g
4oz sweet potato Pro 1g Carbs 22g Fat 0g

Meal 3
6-8oz chicken breast Pro 36g Carbs 3g Fat 6g
Sweet potatol Pro 1g Carbs 22g Fat 0g

WORKOUT

Meal 4
Whey protein shake Pro 48g Carbs 3.2g Fat 2g
With half cup of oats and maybe a banana Pro 5g Carbs 27g Fat 3g

Meal 5
Steak Pro 42g Carbs 0g Fat 16.7g
Sweet potato Pro 1g Carbs 22g Fat 0g

Meal 6 before bed
Casein protein shake Pro 36g Carbs 4.5g Fat 0g
2 fish oil capsules Pro 0g Carbs 0g Fat 2g

Total: Protein: 259g Carbohydrates: 143.3g Fat: 50.7g

Total Calories 1036 protein + 573.2 carbohydrates + 456.3 fats = 2056.2 calories

[Bertuzzi]

Remember.... I too am Irish, even have citizenship.... SO I get a free pass to make fun.

Personally, I would cut the sweet potato out in meal 5. Its pretty late in the day at that point and that is a very high calorie meal. Swap the sweet potato for some asparagus, broccoli or Mushrooms.

[gettingthere]

Aw yes i remember now, ok free pass granted!! 1 per day at most though.

Ya i was looking at having carbs that late and thinking maybe they shouldnt be in there, not sure though if my calories are high enough

[Bertuzzi]

I personally would be eating 8oz of chicken on meals 2 and 3, that will help bring up calories. Also I like the idea of whole wheat pasta pre workout instead of sweet potato, but I think that is just a personal preference.... either way is fine, if you start getting sick of sweet potato.... eat a little whole wheat pasta instead on meal 3