can you critas my diet?!

[Kenny86]

Im outa work at the moment but still trying to eat as good as I can afford. My goals are to strip fat but gain lean muscle and strength, my bf% roughly is 14%. I weigh 203lbs and about 5ft 8.

Please tell me what you think and maybe how I could make it better without having to spend any more money.

Morning: Double peakbody peakmass protein shake 80 pro, 100 carbs, 774 calories.

10am: A wholemeal wrap 7 pro, 33 carbs, 198.5 cals
100g Turkey breast 29.32 pro, 0 cars, 170 cals

1pm: same as 10am

preworkout: Double peakbody peakmass protein shake 80 pro, 100 carbs, 774 cals.

Postworkout: Single shake 40 pro, 50 carbs, 387 cals

7pm 100g steamed cod 17.9 pro, 0 carbs, 81 cals
100g frozen veg 23 pro, 1.4 carbs, 4 cals

10pm: 100g steamed cod 17.9 pro, 0 carbs, 81 cals.

Cheers

[Kenny86]

bump

[--->>405<<---]

Im outa work at the moment but still trying to eat as good as I can afford. My goals are to strip fat but gain lean muscle and strength, my bf% roughly is 14%. I weigh 203lbs and about 5ft 8.

Please tell me what you think and maybe how I could make it better without having to spend any more money.

Morning: Double peakbody peakmass protein shake 80 pro, 100 carbs, 774 calories. bad choice IMO..how bout egg whites and oats

10am: A wholemeal wrap 7 pro, 33 carbs, 198.5 cals oats,yams,brown rice
100g Turkey breast 29.32 pro, 0 cars, 170 cals

1pm: same as 10am stick to oats and brown rice and yams for carbs with the exception of green veggies

preworkout: Double peakbody peakmass protein shake 80 pro, 100 carbs, 774 cals. again....

Postworkout: Single shake 40 pro, 50 carbs, 387 cals wonder what kind of carbs these are

7pm 100g steamed cod 17.9 pro, 0 carbs, 81 cals
100g frozen veg 23 pro, 1.4 carbs, 4 cals

10pm: 100g steamed cod 17.9 pro, 0 carbs, 81 cals.

Cheers

hey kenny welcome to the forum man.. first u said ur bf is roughly 14%..how did u arrive at that number?? if u want ur diet to be effective a big part of it is doing the necessary work to get an accurate measurement of ur bf%...

secondly this diet needs major work too many shakes and prob the wrong kind of carbs as well.... ur gonna have to get rid of most of it i just wanted to quickly point out the things that really jump out ...

3 shakes per day is too many and ur getting 200g carbs from only 2 of them!

also u need to post ur total daily macros as well so we can see where ur at with calories.. need ur BMR & tdee .... check out the stickies at the top of the main page on tdee and cutting..

we also need ur proposed workout schedule including cardio.. as well as the times ur doing ur cardio and the duration.. am fasted cardio or PWO cardio is gonna be most effective for getting rid of ur bf..

[Kenny86]

I used the fattrack 2 calipers and did 3 tests and on upper, middle and lower and wrote the average of the 3.

I thought having those amount of shakes are too much but cant really afford to do a really good diet and just trying to keep my protein levels ect. high enough.

As for the daily macros I've never got my head around how to do them they just confuse me. thats why I use the formulas for protein (1.5 x bodyweight/perpound), carbs (1.2 x bodyweight/perpound) and cals (15 x perpound).

My training routine is:
Monday: 5 mins on exercise bike to warm up. 40 mins shoulders and traps and 10 mins after on exercise bike.
Tuesday: 5 mins on exercise bike to warm up. 40 mins Back and bi's 10 mins on exercise bike.
Wednesdayay Off
Thursday: 5 mins exercise bike to warm up. 40 mins chest and tri's and 10 mins on exercise bike.
Friday: 5 mins exercise bike to warm up. 40 mins legs and 10 mins exercise bike.

[--->>405<<---]

I used the fattrack 2 calipers and did 3 tests and on upper, middle and lower and wrote the average of the 3.

I thought having those amount of shakes are too much but cant really afford to do a really good diet and just trying to keep my protein levels ect. high enough.

As for the daily macros I've never got my head around how to do them they just confuse me. thats why I use the formulas for protein (1.5 x bodyweight/perpound), carbs (1.2 x bodyweight/perpound) and cals (15 x perpound).

My training routine is:
Monday: 5 mins on exercise bike to warm up. 40 mins shoulders and traps and 10 mins after on exercise bike.
Tuesday: 5 mins on exercise bike to warm up. 40 mins Back and bi's 10 mins on exercise bike.
Wednesdayay Off
Thursday: 5 mins exercise bike to warm up. 40 mins chest and tri's and 10 mins on exercise bike.
Friday: 5 mins exercise bike to warm up. 40 mins legs and 10 mins exercise bike.

sounds like now is a good time to learn

as far as cardio if ur only doing 60mins/week split into 4 days i would suggest if u wanna drop bf to increase it.. try getting in a 30session in the morning before u eat anything except take 10g bcaa to prevent catabolism..if u cant afford it then do it without eating anything and have protein rich meal immediately afterwards...

that formula ur using i dont know about but would recommend dropping it and using ur bf% to figure out tdee and bmr ...

ill help u out with this:

203lbs 14%bf
203 x .14 = 28.42lbs fat
203 - 28.42 = 174.58lbs LBM
174.58 x .4536 = 79.19kg LBM
(79.19 x 21.6) + 370 = 2080BMR
2080 x 1.55(5days/week multiplier) = 3224TDEE

tdee tends to err to the high side.. id suggest if u wanna cut trying to run 2400 cals/day

40/40/20 pro/carbs/fat split gives u:

240g protein/day
240g carbs/day
53g fat/day

what works for me when cutting is centering carbs around workout(pre w/o and PWO) and also with meal 1...

take these numbers and put together a diet hitting the macros and post it..

[Kenny86]

cheers for all the help mate, I'm on putting together a diet plan then I'll post it up. I will defo add more cardio im thinking of adding boxing into it on a Wednesday and Saturday aswel.
I've just looked up on the shakes and this is what it says about the carbs..."Aside from the tiny amounts of naturally-occuring carbohydrates present in the Whey Protein Concentrate, the only carbohydrates added to Peak Mass are in the form of highest-grade Maltodextrin" Is there a cheap shake you could recommened?

[Kenny86]

Has anyone got any suggestions for a high protein shake that will help in cutting and on a budget?

[--->>405<<---]

i recommend egg whites over a shake.. theyre pretty cheap and better for u..ur only gonna want to have one shake per day in ur PWO meal if at all possible...and the 100g carbs from the maltodextrin x 2 shakes/day (even one) is too many man...

[Kenny86]

I've just had a look at this peakbody peakmass shake again, when I bought it off the internet it said 1 scoop equaled cals 387, pro 40g, carbs 50g but when I've looked on the tub its per 100g, so one scoop actually works out at cals 193.5, pro 20g, carbs 25g. Does that sound abit better to do 1 of these shakes pwo per day and have egg whites instead of the other shakes?

[--->>405<<---]

i think it mite work out i suppose.. im not a big fan of maltodextrin PWO..some may be and im not saying its bad or good i just go with what i know works which is yams, oats, brn rice(which i dont even eat that)...

ur gonna want to get more protein that 20g PWO though.. i eat 50g myself.. tell u what.. work out the diet based on the macros i gave u and post it up.. well deal with ur PWO situation then..