22 years old, 6ft

[BabaGanoosh]

Hello everyone. I love the forum, have been following for a while and decided to finally make an account. Here are my stats...

22 years old
6 feet
245 lbs
~24% bf

My primary goal is to shed all the fat. Just figured a diet. I have been lifting for around 6 years, but not seriously until a year and a half ago. My major problem is my diet. So I have constructed a diet plan, ~3000 cals, 40 grams of fat, just under 300 grams carbs and protein; cut into 7 meals. In addition, Ive started AM cardio on an empty stomach. Weight lifting in the afternoon/evening.

My ultimate goal is to reach ~215lb at 10%bf. Then go from there...

I originally came to this forum because a guy tried getting me into some steroids , saying it would help the process along. I came along here doing some research and have never looked back. Saved me big time!!! So thank you to everyone for the dedication to young guys just looking to get bigger.

Any advice/critiques would be great!

[ijbickerdike]

1) don't do steroids .
2) training on an empty stomach is good (what do you have after)
3)111.1 kgs so your BMR is 2369Kcal/day

So you need 2369kcal a day just to work correctly. Anything under this is a deficit so you should really be aiming at 2700 if you are having 3000kcal a day at the moment. Don't just do a big calorie deficit as your body will go into shock and store fat. Your carbs seem high aswell!

Full diet plan is needed tbh mate.

[gbrice75]

2) training on an empty stomach is good

Really? Did you mean this, or did you mean the am cardio the OP stated he's doing fasted? I assume it's the latter. I just didn't want somebody to read this and get the wrong idea. Training (with weights) is NOT a good idea on an empty stomach IMO, regardless of the goal.

[BabaGanoosh]

Roids arent on the agenda. lol

Here she is, followed by cals/fat/carbs/protein:

9am- 45 minutes of cardio

10am- 2 cups eggs, 1 packet oatmeal, 1 cup milk
680/10/48/42.5

12pm - 4 slices turkey, 1 whole wheat wrap, veggies, 2 tbsp honey mustard
190/3.4/20/17.6

2pm - Protein bar
300/6/39/23

4pm - 1 chicken breast, 1 cup rice, 1/2 cup black beans, mixed together with 2 tbsp BBQ sauce
550/2.6/61.8/51

5pm - Workout

7pm - PWO Protein smoothie: 2 scoops protein, 1 cup fruit, 1 banana, 1/2 cup fat free yogurt, 1/2 cup oats
390/2/41/55

8pm - Chicken breast, 1 cup brown rice, 1/2 cup black beans, 2 tbsp BBQ mixed together
550/2.6/91.8/51

1030pm - 2 cups tuna, whole wheat wrap, 1/4 cup feta cheese
332/10.4/14/44

[gbrice75]

IMO total calories are too high (you said you're aiming for 3000, this is OVER maintenance from what I have figured). Start at 2700 as ijbick suggested. You will need to monitor closely and make adjustments until you find your sweet spot. You will want to adjust bi-weekly at most. See comments in bold:

Roids arent on the agenda. lol

Good!

Here she is, followed by cals/fat/carbs/protein:

9am- 45 minutes of cardio

10am- 2 cups eggs, 1 packet oatmeal, 1 cup milk
680/10/48/42.5

Liquid eggs? What is this? Drop the packet oatmeal (probably contains a ton of sugar) and go with the container of oats. Sweeten with splenda and cinnamon. Add fresh berries if you'd like. Drop the milk - all sugar and fat, not conducive to your goals

12pm - 4 slices turkey, 1 whole wheat wrap, veggies, 2 tbsp honey mustard
190/3.4/20/17.6

This is a lame meal IMO. Too small to begin with, and sub-standard food for this game. Cold cuts are processed meats, usually high in sodium and full of preservatives, nitrates, nitrites, etc. Drop it and replace with a lean protein - boneless skinless chicken breast, extra lean (93/7 or better) beef, white fish (tilapia, tuna, snapper, etc), egg whites, etc. I'd also replace the wrap with a more quality carb source (again, the wrap is processed) - sweet potato, brown rice, quinoa, lentils, beans, yam, oats... OR just make this a protein/fat meal if you aren't very active here. Given your goals, i'd do carbs first meal of the day, and around your workout window (pre /pwo)

2pm - Protein bar
300/6/39/23

More crap! Drop this and do a real meal here! Probably protein/fat unless you're active at this time

4pm - 1 chicken breast, 1 cup rice, 1/2 cup black beans, mixed together with 2 tbsp BBQ sauce
550/2.6/61.8/51

Good pre-workout meal - but how much chicken is 1 breast? Measure by weight, not 'pieces'. Also, what kind of rice is it? Careful with the BBQ sauce - ALL sugar.

5pm - Workout

7pm - PWO Protein smoothie: 2 scoops protein, 1 cup fruit, 1 banana, 1/2 cup fat free yogurt, 1/2 cup oats
390/2/41/55

Drop the sugary yogurt. In fact, drop all the fruit as it won't do much of anything for you in terms of replenishing muscle glycogen. Bump oats up to 1 cup and keep protein at 2 scoops

8pm - Chicken breast, 1 cup brown rice, 1/2 cup black beans, 2 tbsp BBQ mixed together
550/2.6/91.8/51

Same critique as the other meal that looked like this

1030pm - 2 cups tuna, whole wheat wrap, 1/4 cup feta cheese
332/10.4/14/44

Definitely drop the wrap here, and the feta. Tuna is a great protein source but lean beef/steak would be a better choice as it is slower to digest and keeps you going longer throughout the night while you sleep. Cottage cheese is also a good choice.

Your diet needs ALOT of work man. Eliminating carbs in all meals except am, pre and pwo should bring your total carbs down considerably which is absolutely necessary IMO. 300g of carbs has no place in a diet where dropping bodyfat is concerned IMO.

[BabaGanoosh]

Thank you for all the help GB, I really appreciate it! Here are some answers/questions...

I am going brown rice. I am in college, so everything is from the cafeteria. As far as chicken, they offer standard grilled chicken breast. What you would get out of a bag of frozen breasts. The eggs are a liquid that is pre-made for us.

Here are my questions: It seems like every meal you want me to have chicken and rice. Fish is rarely available. Lean beef is never available. The only lean meats are chicken breast and deli meats, which you don't like. Veggies are always available.

I just dont want to have 5 meals of chicken breast lol. Any other suggestions?

[Damienm05]

Excellent diet critique/advice.

Chicken breast is interchangeable with mostly any fish, egg whites, lean steaks, lean ground beef, bison, venison, whatever - high in protein, low in fat.

[BabaGanoosh]

So for the second meal of the day, you say go with a protein/fat meal. What is an example of that?