Diet Gurus... Opinions on this diet! Support Please.

[-KJ-]

Gbrice, Twist, Damien, Base get in here lol. All opinions are greatly appreciated.

Ok i plan to get underway this monday.. Atm i am very focused on my goal. I wud like to drop to 12% personally but lower wud help. I have set myself a goal time of 12 weeks. All meal times are approx and may change but i eat every 3-3.5 hrs. Just need some advice on how this diet looks. Think i have everything here so:

Height - 5’6”
Weight - 72.1 Kg
Lean Body Mass - 58.5
Fat Mass - 13.6
BF - ~19%

BMR - 1630 ( based on lean mass - Katch McArdle Formula)
TDEE - 2530
Target Caloric Intake (2200)


Macros in form of Protein/Carbs/Fat/Cals

Meal One: ~7.00 Am
75g Oats 8/45/6/267
2 Scoop ON Whey 48/3/2/220
56/48/8/487

Meal Two: ~10.00 Am
4oz Chicken Breast 26/0/1.5/120
Salad - Lettuce(50g) .5/1.5/0/10
Tomato 1/3.5/0/16
Onion(50g) .5/4/0/40
1 tbsp Olive Oil 0/0/4.5/40
28/9/6/226

Meal Three: ~1.00Pm
Large Can Tuna(100g) 27/0/0.5/113
Salad - Lettuce(50g) .5/1.5/0/10
Tomato 1/3.5/0/16
Onion(50g) .5/4/0/40
1 tbsp Olive Oil 0/0/4.5/40
29/9/5/219

Meal Four: ~ 4.30Pm
75g Brown Rice(Uncooked) 5.5/53/2/262
8oz Chicken Breast 52/0/3/240
57.5/53/5/502

* Workout

Meal Five: ~ 8pm
50g Oats 5/30/4/176
2 Scoop Reflex Whey 40/3/2/182
45/33/6/382

Meal Six:
Salmon 18/0/8/170
150g Broccoli 5/11/0/64
23/11/8/234

Daily Total: 238/163/38/2050

On non-workout days I will only consume carbs in meal one. And I will add fats to meal 4 or 5.
Cardio is 30 min PWO. And 2-3 mornings a week on empty stomach (maybe shake).

Thanks in Advance.

[gbrice75]

Welcome to the board, see bold:

Gbrice, Twist, Damien, Base get in here lol. All opinions are greatly appreciated.

Ok i plan to get underway this monday.. Atm i am very focused on my goal. I wud like to drop to 12% personally but lower wud help. I have set myself a goal time of 12 weeks. All meal times are approx and may change but i eat every 3-3.5 hrs. Just need some advice on how this diet looks. Think i have everything here so:

7% in 3 months is possible IMO, but will definitely take your serious dedication

Height - 5’6”
Weight - 72.1 Kg
Lean Body Mass - 58.5
Fat Mass - 13.6
BF - ~19%

BMR - 1630 ( based on lean mass - Katch McArdle Formula)
TDEE - 2530
Target Caloric Intake (2200)

Nice! I love that you're not intending on creating a huge deficit via calorie restriction!


Macros in form of Protein/Carbs/Fat/Cals

Meal One: ~7.00 Am
75g Oats 8/45/6/267
2 Scoop ON Whey 48/3/2/220
56/48/8/487

Would rather see 1 scoop of whey and egg whites for the rest of your protein in this meal TBH

Meal Two: ~10.00 Am
4oz Chicken Breast 26/0/1.5/120
Salad - Lettuce(50g) .5/1.5/0/10
Tomato 1/3.5/0/16
Onion(50g) .5/4/0/40
1 tbsp Olive Oil 0/0/4.5/40
28/9/6/226

Make sure the lettuce is leafy greens - i.e. mesclun mix, field greens, etc - not iceberg. Mind the sugar in the tomato and onion - small amounts of the veggies so not a huge deal, just be aware

Meal Three: ~1.00Pm
Large Can Tuna(100g) 27/0/0.5/113
Salad - Lettuce(50g) .5/1.5/0/10
Tomato 1/3.5/0/16
Onion(50g) .5/4/0/40
1 tbsp Olive Oil 0/0/4.5/40
29/9/5/219

Meal Four: ~ 4.30Pm
75g Brown Rice(Uncooked) 5.5/53/2/262
8oz Chicken Breast 52/0/3/240
57.5/53/5/502

Nice!

* Workout

Meal Five: ~ 8pm
50g Oats 5/30/4/176
2 Scoop Reflex Whey 40/3/2/182
45/33/6/382

Meal Six:
Salmon 18/0/8/170
150g Broccoli 5/11/0/64
23/11/8/234

Love this! But you didn't list what time this meal is - right before bed? If not, you can probably use a little something before you hit the pillow - casein, cottage cheese, etc.

Daily Total: 238/163/38/2050

Well, you're short of your target calories by 150, so I would say eat right before bed, or if the last meal IS right before bed, up a few macros throughout the day to bring it up to 2200.

On non-workout days I will only consume carbs in meal one. And I will add fats to meal 4 or 5.
Cardio is 30 min PWO. And 2-3 mornings a week on empty stomach (maybe shake).

If you only eat carbs in one meal, make sure it's a healthy dose - no less then 50g, upwards of 75g IMO. Also, try to up cardio PWO to 45 mins whenever possible. You don't have a huge deficit at 2200 calories (which i like), so cardio needs to be in check as the primary fat burning tool.

Other then that, I think your diet is gtg, great job! Nice and clean, well thought out for the most part. Let's get some pics posted so we can follow your progress!

Thanks in Advance.

[Damienm05]

Gbrice, Twist, Damien, Base get in here lol. All opinions are greatly appreciated.

Ok i plan to get underway this monday.. Atm i am very focused on my goal. I wud like to drop to 12% personally but lower wud help. I have set myself a goal time of 12 weeks. All meal times are approx and may change but i eat every 3-3.5 hrs. Just need some advice on how this diet looks. Think i have everything here so: Ambitious but very achievable goal. Provided you stick to a good diet and don't regularly have cheat meals, you'll be very happy with what can happen in 12 weeks. Let's see what you've come up with.

Height - 5’6”
Weight - 72.1 Kg
Lean Body Mass - 58.5
Fat Mass - 13.6
BF - ~19%

BMR - 1630 ( based on lean mass - Katch McArdle Formula)
TDEE - 2530
Target Caloric Intake (2200)


Macros in form of Protein/Carbs/Fat/Cals

Meal One: ~7.00 Am
75g Oats 8/45/6/267
2 Scoop ON Whey 48/3/2/220
56/48/8/487 Good meal, I think a whey shake is certainly justifiable when starting the day but an egg and 8-10 whites is my Preference. Also, if the grocery bill isn't an issue, some fresh berries in your oats is always a good. I know Gbrice agrees with me on that one.

Meal Two: ~10.00 Am
4oz Chicken Breast 26/0/1.5/120
Salad - Lettuce(50g) .5/1.5/0/10
Tomato 1/3.5/0/16
Onion(50g) .5/4/0/40
1 tbsp Olive Oil 0/0/4.5/40
28/9/6/226 Nice pro/fat meal. Obviously, if you're super hardcore you shouldn't eat onions or tomatoes daily because you're getting like 5g of sugar but it's certainly not "bad" sugar. Still, you should now that every little calorie that doesn't serve the specific purpose of fueling muscle growth should eliminated, ideally. Now your lettuce - this should be baby greens such as young romaine, spring mix, or baby spinach. Regular iceberg lettuce has no nutritional value.

Meal Three: ~1.00Pm
Large Can Tuna(100g) 27/0/0.5/113
Salad - Lettuce(50g) .5/1.5/0/10
Tomato 1/3.5/0/16
Onion(50g) .5/4/0/40
1 tbsp Olive Oil 0/0/4.5/40
29/9/5/219 Same feedback as the above, it works. Watch the sodium on the tuna if bloat is something that bothers you. I've recently been noticing that some brands have like 700mg per 2 serving can (that's what I eat in a whole day the week before a trip to the beach).

Meal Four: ~ 4.30Pm
75g Brown Rice(Uncooked) 5.5/53/2/262
8oz Chicken Breast 52/0/3/240
57.5/53/5/502 It works, good meal.

* Workout

Meal Five: ~ 8pm
50g Oats 5/30/4/176
2 Scoop Reflex Whey 40/3/2/182
45/33/6/382 Good PWO

Meal Six:
Salmon 18/0/8/170
150g Broccoli 5/11/0/64
23/11/8/234 OK, here's the first real issue that we've run into. This is a clean meal but I don't like the idea of you going to bed on fish and broccoli alone. You need a slow-digesting protein source and healthy fat source to get you through the night, making the most of that late workout time. I think your protein intake is high for your size, so now, looking back on some of your prior meals, reduce the protein portions. For example, 1 scoop of whey at breakfast and 6 oz. of chicken for the pre-workout meal instead of 8. Also, remove the oats from your PWO shake (I'm about to add them back, don't worry). That gives us 300 calories to play with. Here's how we'll use those 300 calories: As soon as you get home from the gym, ideally no more than 30 minutes after your shake, have the meal I see above with the salmon/broccoli - add 50g of oats or brown rice, or even a small sweet potato. Whey only PWO, whole food meal including carbs at 8:30. Now, we still have 150 calories to go and I know you don't go to bed before 10:30, right? You should be eating a slow-digesting protein/fat meal right when your head hits the pillow. So, let's have a single scoop casein shake with a tablespoon of natural peanut butter mixed up and ready to go on the nightstand. When you're ready to fall asleep, give it a chug and you've just had a very nice day of cutting.

Daily Total: 238/163/38/2050 A little low on the cals, very low on fat. I have you sitting at 2110 right now with an additional 9g of fat but let's also add 12g of fish oil throughout the day in pill form, 2 with each meal. 60g of fat is ideal and because you do daily cardio, your caloric deficit will be more than sufficient. The way it stands right now, I think you'd lose some muscle and have a "starvation" response after a few weeks.

On non-workout days I will only consume carbs in meal one. And I will add fats to meal 4 or 5. Keep an eye on your energy and strength levels, if you find them dropping, I would not reduce carbs on non-workout days, I'd simply create an additional deficit by not having a PWO shake.
Cardio is 30 min PWO. And 2-3 mornings a week on empty stomach (maybe shake). Good! I assume at 30 minute sessions, your intensity is high. With such a carb restricted diet, 45-60 minutes at lower intensity would be better if time permits.

Thanks in Advance.

Bold. I really went deep towards the end of your diet day. Let me know if you have any questions.

[Damienm05]

Haha, why does this always happen!?

[-KJ-]

Ok Fellas!
Regarding meal one: I hate eggs lol.. i tried but there not for me thats y the 2 scoops of whey.
Meal two - it is leafy lettuce (not a fan of iceberg) i will keep in mind about the sugars. any other opions??
Meal three - same as above but will check sodium content of the tuna.
Meal four - seems to be good
Meal Five - Seems to be ok also.
Meal Six - Ideally not before bed but could be. Im up at 6.30 am everyday so i try get the rest i need. min 7 hrs.

I am gonna try put my meals a little earlier.

Sorry forgot to mention Supplements are 4 fish oil caps a day, 1 multivitamin, BSN Cellmass Immediatly upon waking and PWO(while walking back to changing room pretty much lol) Opinions or advice on this?

Kinda shit again but i also hate cheese. Who knew it would be my downfall lol. Trying to take all info in.
I know my cals were low but was not sure where to get the rest from.
Thanks for the speedy reply. Anything else u need to know??

[gbrice75]

Haha, why does this always happen!?

Lmao!!! Hey, at least our critiques are almost identical every time! Look at almost every single point touched on - egg whites, lettuces, tomatoes/onions, low calories, etc. The only part we sort of 'split' on was the PPWO meal - and either way it's sliced, we both agree something needs to be changed there. I wasn't certain if that WAS a bedtime meal, or what.

KJ - Damien obviously went into much more detail about that last meal - follow his advice. I wanted you to get more calories anyway, so if you have your shake w/o oats, then have the PPWO meal w/ the rice, that should make up that 150 calorie difference I was talking about.

[-KJ-]

Meal One: ~7.00 Am
75g Oats 8/45/6/267
1 Scoop ON Whey 24/1.5/1/110
32/46.5/7/377

Meal Two: ~10.00 Am
4oz Chicken Breast 26/0/1.5/120
Salad - Lettuce(50g) .5/1.5/0/10
Tomato 1/3.5/0/16
Onion(50g) .5/4/0/40
1 tbsp Olive Oil 0/0/4.5/40
28/9/6/226

Meal Three: ~1.00Pm
Large Can Tuna(100g) 27/0/0.5/113
Salad - Lettuce(50g) .5/1.5/0/10
Tomato 1/3.5/0/16
Onion(50g) .5/4/0/40
1 tbsp Olive Oil 0/0/4.5/40
29/9/5/219

Meal Four: ~ 4.30Pm
75g Brown Rice(Uncooked) 5.5/53/2/262
6 oz Chicken Breast 39/0/2/174
44.5/53/2/436

* Workout

Meal Five: ~ 8pm
2 Scoop Reflex Whey 40/3/2/182
40/3/2/182

Meal Six: ~ 9.30pm
Salmon 18/0/8/170
50g Brown Rice 3.5/35.5/5.5/206
150g Broccoli 5/11/0/64
26.5/46.5/13.5/440

Meal 7: ~10.30pm
1 Scoop Whey 20/1.5/1/91
1 Tbsp PB 4/3/8/85
24/4.5/9/176

Snack: (During Day) Almonds 2/2/5/62

Daily Total: 225/173/53.5/2118

Ok guys this what i came up with from the info u both provided! threw in almonds to get fats up and i like them. 2118 still short but i will throw in carbs at breakfast and PPWO.
Much appreciated fellas.
So hopefully i am g2g.

PS how do i quote lol

[Damienm05]

Gotta use casein, cottage cheese or red meat in meal 7 bud, at least some kind of lean meat; anything but whey! It's a rapid recovery protein supplement and cannot sustain you throughout the night. I know it may seem trivial but especially with a late workout time, it's quite important. Otherwise, I think you'll be happy with the results - it looks good.