How does my diet look? Thanks for the help!

[jrun]

Hey everyone. I am 6'2 185lbs, and about 17-19%bf. My goal is essentially to maintain a bodyweight of 185, but get my bf% down to about 8-10%. I found a diet plan that was setup for maintaining muscle mass and losing fat. Based of this diet plan, i came up with the below. Can you guys give me your opinions on the diet plan as a whole based on my goals, and let me know if you think i need any more or less of the nutrients.

Again, my goal is to maintain a bodyweight of 185, but get my bf down to 8-10% (six pack!)

(Calories were obtained using 1gProtein=4cals / 1gCarb=4cals /1gFat=9cals)

**On non workout days, substitute Meal 3 & 4 for a single meal of Protein and Vege**

Meal 1 - 9:00am

Protein Shake (25g P, 1g F, 3g C)
1/2 cup Oatmeal (5g P, 28g C, 3g F)

Total Protein: 30g
Total Carbs: 31g
Total Fat: 4g

Total Calories: 280


Meal 2 - 12:00pm

5oz Chicken Breast (42g P, 5g F, 0g C)
1 medium Apple (19g C, 0P, 0F)

Total Protein: 42g
Total Carbs: 19g
Total Fat: 5g

Total Calories: 289


Meal 3 - Pre Workout

Protein Shake (25g P, 1g F, 3g C)

Total Protein: 25g
Total Carbs: 3g
Total Fat: 1g

Total Calories: 121


Meal 4 - Post Workout

Protein Shake 2 Scoops (50g P, 2g F, 6g C)
Add 50g Dextrose to Shake (50g C)

Total Protein: 50g
Total Carb: 56g

Total Calories: 424


Meal 5 - 4:00pm

5oz Chicken Breast (42g P, 5g F, 0g C)
1 cup Brown Rice (4g P, 1g F, 31g C)

Total Protein: 46g
Total Carb: 31g
Total Fat: 6g

Total Calories: 362


Meal 6 - 7:00pm

5oz Chicken Breast (42g P, 5g F, 0g C)
1 Cup Broccli (4g P, 0F, 12g C)

Total Protein: 46g
Total Carb: 12g
Total Fat: 0g

Total Calories: 232


Meal 7 - 10:00pm

2 TbleSpns Peanut Butter (8g P, 16g F, 6g C)
1/2 Cup Cottage Cheese (14g P, 2g F, 3g C)

Total Protein: 23g
Total Carbs: 9g
Total Fat: 18g

Total Calories: 290

_____________________________

DAILY TOTALS

Protein: 262g
Carbs: 161g
Fats: 34g

Calories: 1,998

[POPS]

Hey everyone. I am 6'2 185lbs, and about 17-19%bf. My goal is essentially to maintain a bodyweight of 185, but get my bf% down to about 8-10%. I found a diet plan that was setup for maintaining muscle mass and losing fat. Based of this diet plan, i came up with the below. Can you guys give me your opinions on the diet plan as a whole based on my goals, and let me know if you think i need any more or less of the nutrients.

Again, my goal is to maintain a bodyweight of 185, but get my bf down to 8-10% (six pack!)

(Calories were obtained using 1gProtein=4cals / 1gCarb=4cals /1gFat=9cals)

**On non workout days, substitute Meal 3 & 4 for a single meal of Protein and Vege**

Meal 1 - 9:00am

Protein Shake (25g P, 1g F, 3g C)
1/2 cup Oatmeal (5g P, 28g C, 3g F)
TRY TO GET REAL FOOD HERE LIKE 6-8 WHITES AND 1-2 WHOLE EGGS IF YOU CAN WITH THE OATS

Total Protein: 30g
Total Carbs: 31g
Total Fat: 4g

Total Calories: 280


Meal 2 - 12:00pm

5oz Chicken Breast (42g P, 5g F, 0g C)
1 medium Apple (19g C, 0P, 0F)
DROP THE APPLE AND ADD SOME VEGGIES AND GOOD CARBS HERE LIKE BROWN RICE OR SWEET POTATOES


Total Protein: 42g
Total Carbs: 19g
Total Fat: 5g

Total Calories: 289


Meal 3 - Pre Workout

Protein Shake (25g P, 1g F, 3g C)

Total Protein: 25g
Total Carbs: 3g
Total Fat: 1g

Total Calories: 121
YOU NEED SOME CARBS HERE TO FUEL YOUR WORKOUT


Meal 4 - Post Workout

Protein Shake 2 Scoops (50g P, 2g F, 6g C)
Add 50g Dextrose to Shake (50g C)
FINE


Total Protein: 50g
Total Carb: 56g

Total Calories: 424


Meal 5 - 4:00pm

5oz Chicken Breast (42g P, 5g F, 0g C)
1 cup Brown Rice (4g P, 1g F, 31g C)
ADD VEGGIES AND SOME GOOD FATS HERE

Total Protein: 46g
Total Carb: 31g
Total Fat: 6g

Total Calories: 362


Meal 6 - 7:00pm

5oz Chicken Breast (42g P, 5g F, 0g C)
1 Cup Broccli (4g P, 0F, 12g C)
ADD SOME GOOD FATS HERE

Total Protein: 46g
Total Carb: 12g
Total Fat: 0g

Total Calories: 232


Meal 7 - 10:00pm

2 TbleSpns Peanut Butter (8g P, 16g F, 6g C)
1/2 Cup Cottage Cheese (14g P, 2g F, 3g C)
GOOD

Total Protein: 23g
Total Carbs: 9g
Total Fat: 18g

Total Calories: 290

_____________________________

DAILY TOTALS

Protein: 262g
Carbs: 161g
Fats: 34g

Calories: 1,998

My recc in bold...


Considering that you and I are about the same size ( weight and bf ) our numbers should be somewhat similiar. Your pro/carbs are good but you need to up your fats to about 50-60g/day to optimize fat loss. Try to save the shake only for pwo and get real food in there unless there is a time issue.

[Gucks]

Hey everyone. I am 6'2 185lbs, and about 17-19%bf. My goal is essentially to maintain a bodyweight of 185, but get my bf% down to about 8-10%. I found a diet plan that was setup for maintaining muscle mass and losing fat. Based of this diet plan, i came up with the below. Can you guys give me your opinions on the diet plan as a whole based on my goals, and let me know if you think i need any more or less of the nutrients.

Again, my goal is to maintain a bodyweight of 185, but get my bf down to 8-10% (six pack!)

(Calories were obtained using 1gProtein=4cals / 1gCarb=4cals /1gFat=9cals)

**On non workout days, substitute Meal 3 & 4 for a single meal of Protein and Vege**

Meal 1 - 9:00am

Protein Shake (25g P, 1g F, 3g C)agree with pops, egg whites! 8 is enough.
1/2 cup Oatmeal (5g P, 28g C, 3g F)

Total Protein: 30g
Total Carbs: 31g
Total Fat: 4g

Total Calories: 280


Meal 2 - 12:00pm

5oz Chicken Breast (42g P, 5g F, 0g C)
1 medium Apple (19g C, 0P, 0F) ditch the apple, 2 much sugar. rice of pasta instead!

Total Protein: 42g
Total Carbs: 19g
Total Fat: 5g

Total Calories: 289


Meal 3 - Pre Workout

Protein Shake (25g P, 1g F, 3g C) i really dont see the need for shake pre workout, have some eaa's instead

Total Protein: 25g
Total Carbs: 3g
Total Fat: 1g

Total Calories: 121


Meal 4 - Post Workout

Protein Shake 2 Scoops (50g P, 2g F, 6g C)get rid of that dextrose! pure sugar man, use oats instead!
Add 50g Dextrose to Shake (50g C)

Total Protein: 50g
Total Carb: 56g

Total Calories: 424


Meal 5 - 4:00pm

5oz Chicken Breast (42g P, 5g F, 0g C)
1 cup Brown Rice (4g P, 1g F, 31g C)

Total Protein: 46g
Total Carb: 31g
Total Fat: 6g

Total Calories: 362


Meal 6 - 7:00pm

5oz Chicken Breast (42g P, 5g F, 0g C) need a little bit of carbs, tht 12g in broccoli is mostly fibre. rice/pasta/potatoes
1 Cup Broccli (4g P, 0F, 12g C)

Total Protein: 46g
Total Carb: 12g
Total Fat: 0g

Total Calories: 232


Meal 7 - 10:00pm

2 TbleSpns Peanut Butter (8g P, 16g F, 6g C)
1/2 Cup Cottage Cheese (14g P, 2g F, 3g C)need a bit more protein, more cheese. or sub in casein protein.

Total Protein: 23g
Total Carbs: 9g
Total Fat: 18g

Total Calories: 290

_____________________________

DAILY TOTALS

Protein: 262g
Carbs: 161g
Fats: 34g

Calories: 1,998

2k calories? i know ur trying 2 cut, but if ur looking 2 build some muslce aswell try hit 2.5k. make up about another 50g carbs and u'll be gtg! i dont like 2 relly on shakes more then twice a day, 1 PWO and casein b4 bed. last thing is ur vitamins and efa's. always good 2 have them with breakfast, very cheap tablets 2 buy and u culd do with some more fat! try get 50g fat.

[POPS]

my bad on the pwo dextrose. I was thinking maltodex...but oats is golden.