Please criteque my diet

Calling on diet experts such as Damien05, fireguy, Baseline 9, gbrice75, , I have re constructed my diet based on advice from this forum. I'm wanting to cut, things are going well so far but i need to take it to the next level. Ive just finished my first 2 weeks of clen, and about to take 2 off before i start again.

My stats:

31yrs
5-11"
194 lbs
15% bf

My goal is to get to 10% bf asap. i lift heavy 4 days a week and do bettween 1 an 2 hrs of cardio each day, ranging from low hr walking, hiit boxing, distance cycling at 70-80% max hr.

Ive calculated the calories using pro/carb x 4 = cal, fat x 9 = cal

7:00am - Oat pancake: 1/2 cup raw oats, 5 egg whites, 1 whole egg, 50 gm cottage cheese
341 cal / 34g pro / 31g carb / 9g fat.

9:30 am - 150g chicken breast, 1/2 cup of brown rice, mixed greens, tee spoon of extra virgin olive oil
384 cal / 38g pro / 22g carb / 16g fat

12:00 pm - 175g tin of tuna in oil (drained) 1 small sweet potato, 6 almonds
359 cal / 39 g pro / 26g carb / 11 fat

2:30 pm - 150g chicken breast, 1/2 cup of brown rice, mixed greens, tee spoon of extra virgin olive oil
384 cal / 38g pro / 22g carb / 16g fat

5:00 pm - pre workout - 1 scoop of whey powder, 1/2 cup oats
235 cal / 25g pro / 27g carb / 3g fat

6:30 pm - post workout - 2 scoops of whey powder, 1/2 cup oats
315 cal / 45g pro / 27 carb / 3g fat

7:30 pm - 150g lean steak, mixed greens, 1 tee spoon olive oil,
417 cal / 40g pro / 8g carb / 25g fat

10:00 pm - 100gm cottage cheese, 6 almonds
134 cal / 13g pro / 7g carb / 6g fat

Totals:
2569 cal / 272g pro / 170g carb / 89g fat

Ok, please criteque this diet and dont be shy

Thanks.

Quote:

---

Originally Posted by rueboy

Calling on diet experts such as Damien05, fireguy, Baseline 9, gbrice75, , I have re constructed my diet based on advice from this forum. I'm wanting to cut, things are going well so far but i need to take it to the next level. Ive just finished my first 2 weeks of clen, and about to take 2 off before i start again.

My stats:

31yrs
5-11"
194 lbs
15% bf

My goal is to get to 10% bf asap. i lift heavy 4 days a week and do bettween 1 an 2 hrs of cardio each day, ranging from low hr walking, hiit boxing, distance cycling at 70-80% max hr.

Ive calculated the calories using pro/carb x 4 = cal, fat x 9 = cal

7:00am - Oat pancake: 1/2 cup raw oats, 5 egg whites, 1 whole egg, 50 gm cottage cheese
341 cal / 34g pro / 31g carb / 9g fat.

Id rather see no dairy at all TBH

9:30 am - 150g chicken breast, 1/2 cup of brown rice, mixed greens, tee spoon of extra virgin olive oil
384 cal / 38g pro / 22g carb / 16g fat

Id rather see these carbs saved for pre-workout

12:00 pm - 175g tin of tuna in oil (drained) 1 small sweet potato, 6 almonds
359 cal / 39 g pro / 26g carb / 11 fat
Make this tuna in water and then add EVOO... Again keep the carbs for pre-workout

2:30 pm - 150g chicken breast, 1/2 cup of brown rice, mixed greens, tee spoon of extra virgin olive oil
384 cal / 38g pro / 22g carb / 16g fat
Too much fat, make it half this and again lets eep these carbs pre-workout

5:00 pm - pre workout - 1 scoop of whey powder, 1/2 cup oats
235 cal / 25g pro / 27g carb / 3g fat

I would rather see a real food meal here (just switch thing around) with all the carbs I cut out earlier... Loading carbs before u train is a great way to keep ur intensity in the gym which is very important

6:30 pm - post workout - 2 scoops of whey powder, 1/2 cup oats
315 cal / 45g pro / 27 carb / 3g fat

7:30 pm - 150g lean steak, mixed greens, 1 tee spoon olive oil,
417 cal / 40g pro / 8g carb / 25g fat
Too much fat again

10:00 pm - 100gm cottage cheese, 6 almonds
134 cal / 13g pro / 7g carb / 6g fat

Again im not a fan of the dairy while dieting, just my opinion tho

Totals:
2569 cal / 272g pro / 170g carb / 89g fat

2500, 275, 225, 55..... I reccomend you get ur macros to or near this

Ok, please criteque this diet and dont be shy

Thanks.

---

Bold

I would split urcarbs between 3 and take than at breakfats, pre-workout and PWO

I would drop all fats in the carb meals and keep the other meals pro/fat meals

Quote:

---

Originally Posted by rueboy

Calling on diet experts such as Damien05, fireguy, Baseline 9, gbrice75, , I have re constructed my diet based on advice from this forum. I'm wanting to cut, things are going well so far but i need to take it to the next level. Ive just finished my first 2 weeks of clen, and about to take 2 off before i start again.

My stats:

31yrs
5-11"
194 lbs
15% bf

My goal is to get to 10% bf asap. i lift heavy 4 days a week and do bettween 1 an 2 hrs of cardio each day, ranging from low hr walking, hiit boxing, distance cycling at 70-80% max hr.

Ive calculated the calories using pro/carb x 4 = cal, fat x 9 = cal

7:00am - Oat pancake: 1/2 cup raw oats, 5 egg whites, 1 whole egg, 50 gm cottage cheese
341 cal / 34g pro / 31g carb / 9g fat.

9:30 am - 150g chicken breast, 1/2 cup of brown rice, mixed greens, tee spoon of extra virgin olive oil
384 cal / 38g pro / 22g carb / 16g fat
ditch that EVOO, u need to get ur fats down.
12:00 pm - 175g tin of tuna in oil (drained) 1 small sweet potato, 6 almonds
359 cal / 39 g pro / 26g carb / 11 fat

2:30 pm - 150g chicken breast, 1/2 cup of brown rice, mixed greens, tee spoon of extra virgin olive oil
384 cal / 38g pro / 22g carb / 16g fat
again ditch the EVOO. good meal otherwise
5:00 pm - pre workout - 1 scoop of whey powder, 1/2 cup oats
235 cal / 25g pro / 27g carb / 3g fat
how long are u having this pre-workout? u shuldnt consume complex carbs past 45-1hr pre-WO.
6:30 pm - post workout - 2 scoops of whey powder, 1/2 cup oats
315 cal / 45g pro / 27 carb / 3g fat

7:30 pm - 150g lean steak, mixed greens, 1 tee spoon olive oil,
417 cal / 40g pro / 8g carb / 25g fat
ditch the EVOO again, ALOT of fat in this meal.
10:00 pm - 100gm cottage cheese, 6 almonds
134 cal / 13g pro / 7g carb / 6g fat

Totals:
2569 cal / 272g pro / 170g carb / 89g fat
as base said, tht fat should get down to at least 60g. tht will bring ur cals down to 2400 aswell which is a gd mark for the amount of training and cardio u do.

Ok, please criteque this diet and dont be shy

Thanks.

---

in bold.

tuna in brine is better then tuna in oil as base said, i dont have and problem with come dairy while cutting though. u only have cottage cheese twice a day, as long as ur not mixing ur shakes with milk then its fine imo. u seem 2 have ur diet down though, i like it if u lower the fat.

Quote:

---

Originally Posted by rueboy

Calling on diet experts such as Damien05, fireguy, Baseline 9, gbrice75, , I have re constructed my diet based on advice from this forum. I'm wanting to cut, things are going well so far but i need to take it to the next level. Ive just finished my first 2 weeks of clen, and about to take 2 off before i start again.

My stats:

31yrs
5-11"
194 lbs
15% bf

My goal is to get to 10% bf asap. i lift heavy 4 days a week and do bettween 1 an 2 hrs of cardio each day, ranging from low hr walking, hiit boxing, distance cycling at 70-80% max hr.

Ive calculated the calories using pro/carb x 4 = cal, fat x 9 = cal

7:00am - Oat pancake: 1/2 cup raw oats, 5 egg whites, 1 whole egg, 50 gm cottage cheese
341 cal / 34g pro / 31g carb / 9g fat.

I'm with Base as to just avoiding dairy altogether. The cottage cheese isn't adding anything you need here - if it's for taste/texture a 1/4 scoop of casein/whey in the pancake mix is good.

9:30 am - 150g chicken breast, 1/2 cup of brown rice, mixed greens, tee spoon of extra virgin olive oil
384 cal / 38g pro / 22g carb / 16g fat
With Base - remove the carbs, do a tablespoon of oil.

12:00 pm - 175g tin of tuna in oil (drained) 1 small sweet potato, 6 almonds
359 cal / 39 g pro / 26g carb / 11 fat
I try to seperate carbs and fats for the purpose of tracking macros efficiently and also giving your body the right fuel at the right time rather than just achieving certain daily totals. That said, let's go pro/fat again and do your tuna with 20 almond kernels. Even well drained, the tuna will add another 4g of fat or so.

2:30 pm - 150g chicken breast, 1/2 cup of brown rice, mixed greens, tee spoon of extra virgin olive oil
384 cal / 38g pro / 22g carb / 16g fat

Here's where I'd go full-on pro carb again through your PWO. Remove the oil.

5:00 pm - pre workout - 1 scoop of whey powder, 1/2 cup oats
235 cal / 25g pro / 27g carb / 3g fat
I don't like a shake pre-workout. Too fast. Go for a serving of lean meat/fish and a medium-large sweet potato (40g carbs).

6:30 pm - post workout - 2 scoops of whey powder, 1/2 cup oats
315 cal / 45g pro / 27 carb / 3g fat
Good

7:30 pm - 150g lean steak, mixed greens, 1 tee spoon olive oil,
417 cal / 40g pro / 8g carb / 25g fat

Excellent

10:00 pm - 100gm cottage cheese, 6 almonds
134 cal / 13g pro / 7g carb / 6g fat

Add back some of that fat from earlier with a full serving of almonds. I'd also suggest you get some casein or do another small (2-3 oz.) steak instead of the cottage cheese.

Totals:
2569 cal / 272g pro / 170g carb / 89g fat

Ok, please criteque this diet and dont be shy

Thanks.

---

Bold. Follow Base's advice too as he's a beast - just figured I'd give you my critique since you specifically requested it via PM.

hahaha the dieting experts, now you're gonna make thier heads swell. :D

Just kidding guys, They all know thier stuff. Base and Damien got you pretty well sorted, all in all the plan wasn't to bad to begin with, I've seen much worse on here.

See lots of people using cottage cheese to much. Its good as a pre bed meal. IMO not as good as cassien or some 96/4 lean ground beef