Diet plan revisited - please critique again!

[TheClinch]

A little about me:

I'm 5'10 180lbs ~10%bf
I'm a carpenter by trade
I am a person that can lose weight like nobody's business down to 160lb but I grow slow and seemingly difficult. I'm muscular and fairly lean.

I can't seem to push past 180lb! My longer term goal is to reach 195lbs with a reasonable BF percentage like 10%.

Online calculators determined that my BMR=1916 calories
and that my TDEE=2970 calories
*surplus at +530 calories making my TOTAL=3500 calories target each day

calories/carbohydrates/fats/proteins

6am
1 cup skim milk 63/12/0/8
1/4 cup (2) egg whites 30/0/0/7
1 scoop EAS whey 120/3/2/23
2/3 cup of uncooked oats 240/20/2/8
1 small yogurt 35/6/0/3
1 medium apple 95/25/0/0

TOTALS 583/66/4/49

9am
1 cup brown rice 216/45/2/5
145g chicken breast 249/0/13/30
1/2 yellow pepper 25/6/0/1

TOTALS 490/51/15/36

12pm
1 cup brown rice 216/45/2/5
145g chicken breast 249/0/13/30
1/2 yellow pepper 25/6/0/1

TOTALS 490/51/15/36

3pm
2 slices whole wheat bread 138/24/2/8
2 tbsp peanut butter 188/7/16/8
1 medium banana 105/27/0/1
1 scoop EAS whey 120/3/2/23

TOTALS 551/61/20/40

5pm
training

6pm
1 scoop EAS whey 120/3/2/23

TOTALS 120/3/2/23

6:30pm
1 1/2 cups whole wheat pasta 620/124/3/24
145 chicken breast 249/0/13/30
1/4 cup tomato pasta sauce 70/11/1.5/2
1/2 zucchini 19/4/0/1
1/2 yellow pepper 25/6/0/1

TOTALS 983/145/17.5/58

9:30pm
1 cup skim milk 63/12/0/8
2 scoops EAS whey 240/6/4/46

TOTALS 303/18/4/54

ACCUMULATIVE TOTALS

CALORIES: 3520
CARBOHYDRATES: 395
FATS: 77.5
PROTEINS: 296

So there it is... thank you for looking and thank you in advance for the advice.

[Buddhabody]

I would add a slow digesting carb like oatmeal to the morning meal and leave the apple and yogurt out. Also I would add whole eggs and use a small amount of egg whites, therefore, giving you some healthy fat. I would also take some BCAA in the morning with breakfast. I would change the pre-workout meal to some oat/oatmeal rather than the peanut butter sandwiches. I would also take the banana out of that pre workout meal, possibly move it to post workout (I personally would just leave it out) Post some pics, that should help.

[TheClinch]

I would add a slow digesting carb like oatmeal to the morning meal typo, there is one and leave the apple and yogurt out why?. Also I would add whole eggs and use a small amount of egg whites, therefore, giving you some healthy fat ok, agreed. I would also take some BCAA in the morning with breakfast.ok, agreed I would change the pre-workout meal to some oat/oatmeal rather than the peanut butter sandwiches. I would also take the banana out of that pre workout mealwhy?, possibly move it to post workout (I personally would just leave it out) Post some pics, that should help.

Thanks for the advice, answers/questions in bold above.

[TheClinch]

Bumped

[Buddhabody]

I would leave the yogurt and apple out cause, since its your first meal of the day I would want some real protein and slow digesting carbs. You could use the apple and yogurt as a snack but I wouldn't use it as the first meal my body is going to get nourishment from after sleeping for 4-8 hours. Also the banana is a simple carb and loaded with sugar, which all it does is spike your insulin level and then your insulin level crashes, post workout maybe but I don't see the benefit in using it before a workout. Use some oatmeal before the workout 1 hour or so, it will help sustain you during your workout. These are just my opinions, read other threads and talk to others. Good luck mate

[TheClinch]

I would leave the yogurt and apple out cause, since its your first meal of the day I would want some real protein and slow digesting carbs. You could use the apple and yogurt as a snack but I wouldn't use it as the first meal my body is going to get nourishment from after sleeping for 4-8 hours. Also the banana is a simple carb and loaded with sugar, which all it does is spike your insulin level and then your insulin level crashes, post workout maybe but I don't see the benefit in using it before a workout. Use some oatmeal before the workout 1 hour or so, it will help sustain you during your workout. These are just my opinions, read other threads and talk to others. Good luck mate

Thanks amigo

[TheClinch]

put some pics in my blog so you can advise from there on my diet...thanks.....

F the blog here's the pics

[TheClinch]

Training:

Day 1
Chest
Triceps
Shoulders

Day 2
Biceps
Legs

Day 3

Back
Abdominals

Inbetween days I train jiu-jitsu

Sunday is a rest day

[gbrice75]

Looking pretty good bro, good back and rear delts. Overall mass can be brought up, bodyfat can be brought down (don't worry, I know this applies to me as well lol!) but you already know that, that's why you're here!

[TheClinch]

Looking pretty good bro, good back and rear delts. Overall mass can be brought up, bodyfat can be brought down (don't worry, I know this applies to me as well lol!) but you already know that, that's why you're here!

Thanks man! Do you think I can cut down some fat while putting on lean muscle or is that like driving in opposite directions at the same time?

[gbrice75]

It's tough to do... I spent 2 years trying to find that 'holy grail', and as you can see my physique suffered for it. IMO it makes sense to prioritize one over the other, while keeping the other in check. Cutting first is the way to go - it's easier to cut then maintain lower bodyfat while adding LBM vs. adding LBM and then having to cut (and possibly lose the LBM you just gained).

[TheClinch]

Anyone have any advice about the diet program?

[gbrice75]

A little about me:

I'm 5'10 180lbs ~10%bf
I'm a carpenter by trade
I am a person that can lose weight like nobody's business down to 160lb but I grow slow and seemingly difficult. I'm muscular and fairly lean.

I can't seem to push past 180lb! My longer term goal is to reach 195lbs with a reasonable BF percentage like 10%.

Online calculators determined that my BMR=1916 calories
and that my TDEE=2970 calories
*surplus at +530 calories making my TOTAL=3500 calories target each day

calories/carbohydrates/fats/proteins

6am
1 cup skim milk 63/12/0/8
1/4 cup (2) egg whites 30/0/0/7
1 scoop EAS whey 120/3/2/23
2/3 cup of uncooked oats 240/20/2/8
1 small yogurt 35/6/0/3
1 medium apple 95/25/0/0

TOTALS 583/66/4/49

I'd remove the milk (sugar), swap the whey for a protein blend, and make the yogurt nonfat plain greek. Add fish oil

9am
1 cup brown rice 216/45/2/5
145g chicken breast 249/0/13/30
1/2 yellow pepper 25/6/0/1

TOTALS 490/51/15/36

Good meal! Add fish oil. Same w/ meal 3

3pm
2 slices whole wheat bread 138/24/2/8
2 tbsp peanut butter 188/7/16/8
1 medium banana 105/27/0/1
1 scoop EAS whey 120/3/2/23


TOTALS 551/61/20/40

I'd do a protein blend here, drop the PB and replace w/ fish oil, or at least drop PB to 1tbsp. I'd swap the bread for a better carb source, but not a huge deal (why do I remember already commenting on this exact diet??). Yea, i'm pretty much screwing you're PB and Banana sandwich.

5pm
training

6pm
1 scoop EAS whey 120/3/2/23

TOTALS 120/3/2/23

Consider making this 1.5 to 2 scoops. Add 1/2 cup oats or comparable serving of your choice complex carb

6:30pm
1 1/2 cups whole wheat pasta 620/124/3/24
145 chicken breast 249/0/13/30
1/4 cup tomato pasta sauce 70/11/1.5/2
1/2 zucchini 19/4/0/1
1/2 yellow pepper 25/6/0/1

TOTALS 983/145/17.5/58

Nice meal! You sure you're not gonna get sick of all the chicken? Would like to see a bit of beef in your diet.

9:30pm
1 cup skim milk 63/12/0/8
2 scoops EAS whey 240/6/4/46

TOTALS 303/18/4/54

I'd drop the milk; no need for the sugar here. Also replace the whey with a blend or casein

ACCUMULATIVE TOTALS

CALORIES: 3520
CARBOHYDRATES: 395
FATS: 77.5
PROTEINS: 296

So there it is... thank you for looking and thank you in advance for the advice.

Macro wise, looking great. I'm sure my changes have messed that up a bit, but we can keep it close while still cleaning up the diet. I still think i've worked on this diet before - did you have this posted in another thread? Hmmm...

[TheClinch]

I'd remove the milk (sugar), swap the whey for a protein blend, and make the yogurt nonfat plain greek. Add fish oil



Good meal! Add fish oil. Same w/ meal 3



I'd do a protein blend here, drop the PB and replace w/ fish oil, or at least drop PB to 1tbsp. I'd swap the bread for a better carb source, but not a huge deal (why do I remember already commenting on this exact diet??). Yea, i'm pretty much screwing you're PB and Banana sandwich.



Consider making this 1.5 to 2 scoops. Add 1/2 cup oats or comparable serving of your choice complex carb




Nice meal! You sure you're not gonna get sick of all the chicken? Would like to see a bit of beef in your diet.




I'd drop the milk; no need for the sugar here. Also replace the whey with a blend or casein




Macro wise, looking great. I'm sure my changes have messed that up a bit, but we can keep it close while still cleaning up the diet. I still think i've worked on this diet before - did you have this posted in another thread? Hmmm...

Yes you have worked on this before! I dropped from 2% milk to skim. Fixed meals that were deemed a waste. Yes I am clutching to the pb and banana...*sob* i'll let it go.

Thank you for the input. If you reference back to my previous thread you'll see the diet looks better. I was advised to fix it and repost for further advice. Thank you again for helping me!

[gbrice75]

I remember now... well, hopefully my advice didn't change much from the last time, lol!

This is the way to do it though... keep refining and refining until you have something really nice.

[TheClinch]

I really do appreciate your time gbrice75, you've been a great help to me.

[gbrice75]

You got it brotha!