Dieting To Complete Transformation!!
I began a new diet today based on what i have gathered from here, is based on the 40/40/20 concept. I've never been able to see myself lean and today marks the day where i begin my transformation and new lifestyle. Stats were taken from BODPOD and diet constructed using the Katch-McArdle formula. My stats and diet are as follows:
27 years old.
5'-11" 226 lbs.
26.6% BF
73.4% LBM = 166.2 lbs, this stats were taken from the BODPOD.
1. Pre W/O NO Xplode, 2 scoops, 50 cal, 0 p, 12 carbs, 0 f.
AST L-Glutamine, 1 tsp, 0 cal, 0 p, 0 carbs, 0 f.
InfiniteLabs BCAA, 1 scoop, 0 cal, 0 p, 0 carbs, 0 f.
2- Post W/O Isopure Zero Carb, 2 scoops, 210 cal, 50 p, 0 carbs, 1 f.
Glutamine & BCAA as above.
Dextrose, 28g, 98 cal, 0 p, 25 carbs, 0 f.
Maltodextrin, 27g, 103 cal, 0 p, 25 carbs, 0 f.
3. Chicken breast (cooked), 4oz, 166 cal, 21.6 p, 0 carbs, 6.6 f.
Basmati Rice Cooked (3/4 C), 160 cal, 3 p, 35 carbs, 0 f.
Peanut Butter, 1 tbsp, 100 cal, 4 p, 3 carbs, 8 f.
4. Chicken breast (cooked), 4oz, 166 cal, 21.6 p, 0 carbs, 6.6 f.
Sweet Potato, 1 medium, 234 cal, 4 p, 40.9 carbs, 6.7 f.
Peanut Butter, 1 tbsp, 100 cal, 4 p, 3 carbs, 8 f.
5. Chicken breast (cooked), 4oz, 166 cal, 21.6 p, 0 carbs, 6.6 f.
Lentils (cooked), 1 C, 227 cals, 16.3 p, 40.2 carbs, .8 f.
Peanut Butter, 1 tbsp, 100 cal, 4 p, 3 carbs, 8 f.
6. Chicken breast (cooked), 4oz, 166 cal, 21.6 p, 0 carbs, 6.6 f.
Basmati Rice Cooked (3/4 C), 160 cal, 3 p, 35 carbs, 0 f.
Peanut Butter, 1 tbsp, 100 cal, 4 p, 3 carbs, 8 f.
7. Tilapia (Cooked) 6 oz, 218 cal, 44.5 p, 0 carbs, 4.5 f.
Sweet Potato, 1 medium, 234 cal, 4 p, 40.9 carbs, 6.7 f.
Olive Oil, 1 tbsp, 119 cal, 0 p, 0 carbs, 13 f.
8. Burger Pattie (Cooked), 3 oz, 208 cals, 21.6 p, 0 carbs, 12.9 f.
Basmati Rice Cooked (3/4 C), 160 cal, 3 p, 35 carbs, 0 f.
Olive Oil, 1 tbsp, 119 cal, 0 p, 0 carbs, 13 f.
I believe that puts me at 3364 calories total, 251.8 g protein, 298 g of carbs, 117 g fat.
Some of this macros were taken from this forum and some from fitday.com, please go ahead and critic as you like. I am looking for feedback to see whether im on point or i should still make some modifications, i really want this to work so im all for it, whatever it takes.