Diet critique/advice please - 25% to 12% by July

[Mogamedogz]

Male
Age- 31
Height- 5'7
Weight- 177lb
Lean Body Mass- 133lbs
BF- 25% (skinny fat/mostly midsection & lower back)

Goal Weight is 170-175 12% BF

Using The Katch-McArdle Method

My Total Daily Calorie intake over the coarse of this diet is right around 2500

Macros = Protein 265.5g - Fats 59g - Carbs 238g

Meal 1- 8am
1/2 banana
1/2 cup of sliced apples
1/2 Cup of Oats
1 Tbls Natural Peanut-butter
2 Scoops of Whey
1 Vitagreen Multitab

Meal 2- 11am

12oz Egg Whites
1 Cup of mixed veggies

Meal 3 - 2pm

8oz Roasted Chicken breast
1 Cup of Green Peas and Broccoli

Meal 4 -5pm - Pre-Workout

8oz Chicken breast Boiled/stir-fry
1 cup of Brown Rice
Flax Oil

Meal 5 - PWO

Same as Meal 1 - Minus the Peanut-Butter

Meal 6 -

4oz Baked Salmon
1 Cup of Broccoli

I work in a mostly stationary Desk Job, hence the reason The bulk of carbs are consumed with breakfast and Pre/post workout.


Sorry if im leaving any specs out here. Please let me know and I will gladly add additional info as needed.

[scotty51312]

Male
Age- 31
Height- 5'7
Weight- 177lb
Lean Body Mass- 133lbs
BF- 25% (skinny fat/mostly midsection & lower back)

Goal Weight is 170-175 12% BF
July is 10 weeks away so you're wanting to replace about 25lb of fat with with muscle in 10 weeks. Not going to happen IMO Start with reasonable goals. Cutting your bodyfat in half fom 25% in 10 weeks and maintaining the same weight isn't reasonable
Using The Katch-McArdle Method

My Total Daily Calorie intake over the coarse of this diet is right around 2500

Macros = Protein 265.5g - Fats 59g - Carbs 238g
this seems like more than 2500 calories, and I think at your stats is too much to be cutting on. Recheck your macro's for each meal and totals for the day. And figure up your TDEE I'm thinkin your maintenace calories are closer to 2100
Meal 1- 8am
1/2 banana
1/2 cup of sliced apples
1/2 Cup of Oats
1 Tbls Natural Peanut-butter
2 Scoops of Whey
1 Vitagreen Multitab
way to much carbs heredrop at least one of the fruits, drop the peanutbutter u don't want fat this early U need to start the day with protien. Move the egg whites from meal two to here

Meal 2- 11am

12oz Egg Whites
1 Cup of mixed veggies
redo this all together Chicken breast or other lean protien, with complex carbs
Meal 3 - 2pm

8oz Roasted Chicken breast
1 Cup of Green Peas and Broccoli
peas are to much sugar drop them

Meal 4 -5pm - Pre-Workout

8oz Chicken breast Boiled/stir-fry
1 cup of Brown Rice
Flax Oil
no need for fat pre workout drop the flax
Meal 5 - PWO

Same as Meal 1 - Minus the Peanut-Butter
meal one has no protien so for a pwo meal it sucks. This should be whey protien + carbs
Meal 6 -

4oz Baked Salmon
1 Cup of Broccoli
decent meal but as pwwo it would be good to have a small amount of carbs
I don't see a slow digesting protien beore bed
I work in a mostly stationary Desk Job, hence the reason The bulk of carbs are consumed with breakfast and Pre/post workout.


Sorry if im leaving any specs out here. Please let me know and I will gladly add additional info as needed.

not the worst diet, but still needs work. Read comments and i'm sure others will chime in

[Mogamedogz]

Thanks for the feed back Scott. Much appreciated.

I think you missed the two scoops of Whey in Meal one, so the protein intake there is 56g. I agree with dropping one of the fruits. I'm considering going with just the half Banana (this is a wake and shake). In the next week or so, I may just eliminate fruit all together to have as little sugar intake as possible.

The reason i stuck the Egg Whites in meal 2, was because it just seemed like a good way to get some lean protein into the first whole food meal of the day.

Im gonna give the peas the boot and replace them with some fresh green beans.

Im gonna recheck the total Calories as you might be right in that im overestimating how many I need. The hard number I came up with after figuring in my TDEE was right around 2300. But since I am doing more cardio work (30mins High intensity in the AM, and 30mins High Intensity after training) I figured it better to add 200 more per day in attempt to prevent any possible deficiency.

Good stuff though man. You guys never disappoint. That's why I love this place.

As for dropping 25lbs of fat, I think you may have calculated that a bit off. The goal is actually to drop 17lbs of fat while adding 10-15lbs of Lean muscle. Still a very hard goal to reach (agreed), but with some tweaking and balls out training, it may be in reach. reach for the sun right?

[kelevra]

up protein to 300 daily, add liquid egg whites to first meal, taking out fruits and one scoop of whey. Drop carbs to 150 daily and keep fats about where they are. meal plans don't look to terrible. I'm no guru on diets though, hunt down Gbrice and he'll square you away.

[scotty51312]

your right i did miss the whey. As far as adding leanbody mass to your frame while cutting fat. Its possible for someone new to working out to add lean mass while losing fat, however each point your body fat drops it will become harder and harder to do this.

losing 17lbs of fat in 10 weeks sure thats possible with a near perfect diet, and max cardio it can be done, adding that much muscle while cutting that much fat isn't going to work. thats must my humble opinion.

Deffinitley don't up the protien to 300g per day. with a LBM of 133 lbs you don't need that much protien in a day. As a general rule go with 1.5-2g per lb of LBM when trying to add muscle

Whats your training history? What kinda cardio plan are you looking at? What kind of weight training split?

I'm not at all trying to say you shouldn't set high goals but if I were you I'd set a goal of losing 1- 1.5lbs of fat per week with a solid diet and resistance training you should see some Lean body mass gains in the process and consider them a bonus.

We will definitley get you heading in the right direction

[Jfew44]

Here's the most generic advice I can give. To lose weight you are going to need to expend more calories than you take in. You will need to constantly update your diet as you progress. I like HIIT cardio after lifting weights and regular cardio in the morning before eating anything. This shreds fat off me. IMO, cut down the carbs. I'm not a fan of keto or carb cycling just because it puts me in a bad mood but you don't need near that many carbs while trying to cut.

[gbrice75]

Agreed, i'd personally lower carbs. I'm cutting at exactly 2500 calories right now, and my carb intake stays between 100g - 150g. Protein is right around 300g and my fat is around 65g or so.

[Mogamedogz]

Whats your training history? What kinda cardio plan are you looking at? What kind of weight training split?

I have about 10 years training behind me. Took about a year hiatus and put on the BF im not trying to deal with. Ive never really had to cut in the past (genetics and no desire to). So this is my first attempt at tweaking a diet geared towards bringing down my BF. It's challenging but im up for it.

My cardio sessions have been broken into two High intensity sessions everyday. 30mins in the AM, 30mins post workout.

Weight training is as follows

Monday
Back/Core

Wed
Chest/Abs

Fri.
Arms

Sat
Shoulders/Abs/Core

Sun.
Legs

[scotty51312]

Ok the only problem i see with the split is doing legs the day before back/core. If you're deadlifting on leg day or back day, you're hitting back two days in a row, a good leg workout is gonna hit your core as well.

By high intensity cardio what are we talking about? intervals? Whats your heartrate look like durring cardio?

[Mogamedogz]

Here's the most generic advice I can give. To lose weight you are going to need to expend more calories than you take in. You will need to constantly update your diet as you progress. I like HIIT cardio after lifting weights and regular cardio in the morning before eating anything. This shreds fat off me. IMO, cut down the carbs. I'm not a fan of keto or carb cycling just because it puts me in a bad mood but you don't need near that many carbs while trying to cut.

Thanks for the tips man.

Im not trying to lose total weight, just Body fat. I know it's a crazy balancing act to take off fat while trying to increase lean muscle... but im up for the challenge. I feel pretty locked in right now.