Diet Critique....

[-KJ-]

Ok so ive been around the forum about a year now and decided to sign up! first time poster... Heres my stats and diet!
thanks in advance

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Height - 66 inches (5’ 6”)

Weight - 70.9 kg (156 lbs)

LBM - 57.5 kg (127 lbs)

Fat Mass - 13.1 kg (29 lbs)
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BMR - 1615

TDEE - 2500

Target 1900-2100Kcals

250 grams protein = 1000
170 grams carbs = 680
45 grams fat = 405

Pro/Carbs/Fats/Cals
Meal One:
100g Oats 11/66/5/363
1.5 Scoop ON Whey 36/6/1.5/180
47/72/6.5/543

Meal Two:
6 oz Chicken Breast 37/1.5/2/180
1 Tbsp Olive Oil 0/0/4.5/40
50g Chopped Lettuce .5/1.5/0/8
50g Onion .5/4.5/0/20
Tomato 0/2.5/0/15
38/10/6.5/268

Meal Three:
100g Brown Rice 3/23/1/111
150g Tuna 37/0/.5/155
1 Tbsp Olive Oil 0/0/4.5/40
40/23/6/306
*Workout

Meal Four: PWO
1.5 Scoop ON Whey 36/6/1.5/180
1Small Banana 1/18/0/76
37/24/1.5/256

Meal Five:
6 oz Chicken Breast 37/1.5/2/180
100g Broccoli 2/6/0/32
39/7.5/2/213

Meal 6:
100g Mackerel 20/0/17/233
100g Broccoli 2/6/0/32
22/6/17/255

Snack: (During Day)
15g Almonds 3/3/7.5/95

Daily Totals: 226/145/47/1940

Thanks Fellas.

[cerealkiller326]

Welcome,

If you put the time you eat the meals it would be awesome. Also what is your goal? Those will help us critique your diet bro.

[-KJ-]

When I am in college which is next 13 weeks times are as follows:
Meal one 7.30 am
Meal two 11 am
Meal three 2.30 pm

workout 5-5.30 pm

Meal four Immediatly after
Meal five 7-7.30 pm
Meal six 9.30 pm

Goals are cutting! Roughly 12% BF 10% would be great! Put on muscle if possible. Primarily Cutting

Snack on almonds once through out the day at some time.

Thanks bro!

[gbrice75]

Thanks for all of the good info on your stats, and thanks for posting macros!

I think your food choices are pretty good. My only suggestion would be to drop the banana PWO and add in some complex carbs instead. 1/2 cup oats would be great. You can even drop your am carbs to half the amount. Overall macros look good to me, however - if you truly have a TDEE of 2500, DO NOT drop below 2000 in your deficit. In fact, i'd recommend eating closer to TDEE (2300 or so) and relying much more on cardio to create a deficit vs. calorie restriction. My .02

[-KJ-]

Yeah i used the KM formula for BMR based on lean mass and found TDEE. ok so looking at the stuff you said ive got this.

250 grams protein = 1000
170 grams carbs = 680
45 grams fat = 405

Pro/Carbs/Fats/Cals
Meal One:
50g Oats 5.5/33/2.5/181
1.5 Scoop ON Whey 36/6/1.5/180
41.5/39/4/361

Meal Two:
6 oz Chicken Breast 37/1.5/2/180
1 Tbsp Olive Oil 0/0/4.5/40
50g Chopped Lettuce .5/1.5/0/8
50g Onion .5/4.5/0/20
Tomato 0/2.5/0/15
38/10/6.5/268

Meal Three:
100g Brown Rice 3/23/1/111
150g Tuna 37/0/.5/155
1 Tbsp Olive Oil 0/0/4.5/40
40/23/6/306

*Workout

Meal Four: PWO
1.5 Scoop ON Whey 36/6/1.5/180
Half Cup Oats 8/49/3/255
44/55/4.5/435

Meal Five:
6 oz Chicken Breast 37/1.5/2/180
100g Broccoli 2/6/0/32
39/7.5/2/213

Meal 6:
100g Mackerel 20/0/17/233
100g Broccoli 2/6/0/32
22/6/17/255

Snack: (During Day)
15g Almonds 3/3/7.5/95

Daily Totals: 227.5 / 140 / 47.5 / 1933

Ok cals are still a little low so was thinking uping the protein in form of shakes! maybe 2 scoops instead of 1.5. And possibly 75g oats in meal 1. Roughly place me on 2130. (ill never eat all that ha) Thanks gbrice. Tried to get as much in first post to save time.