Made new diet, would greatly appreciate advice

[ATL]

Hey guys, I posted here about 2 and a half months ago, had just started a new journey if getting in shape. I was 260 then. Today I am between 238-239. I have come a long way and have been going pretty hard at the gym going 4-5 times a week, mostly 5, and getting an hour of cardio in and then a half hour lifting. Unfortunately I got sick right after christmas and started cheating on my diet, likely because I was eating too far under my maintenance. So for the last 3-4 weeks I've been sticking to my diet very well, but then stupidly cheat 2-3 meal a week. Sometimes not so bad, sometimes pretty bad. This has basically kept me at the same weight for the past 10-14 days, which is discouraging because I was trying to drop 30 in three months, and now its looking like its gonna be 25. But anyways I have put together a new diet and would greatly appreciate some advice. I am 5 foot 9, 238-239, male, i figure my maintenance is between the lightly active and moderately active, so 3000 maintenance.


Meal One:

3/4 cup oatmeal, 1/2 cup egg whites

45 carbs, 32 pro, 3 fat, 390 cal


Meal Two:

two scoops whey

54 pro, 2 carbs, 0 fat, 220 cals


Meal Three:

6 oz extra lean ground beef (grease squeezed out) 60 ml brown rice

41 g pro, 40 g carb, 7 g fat, 425 Cals


Workout 1.5 hours, sip xtravol during cardio


Meal Four (PWO)

2 scoops whey, 3/4 cup oatmeal

59 g pro, 45 g carbs, 3 g fat, 500 cals


Meal five:

6 oz lean ground beef patty extra drained

36 g pro, 0 g carbs, 4 g fat, 225 calories


Meal six:

6 oz lean ground beef patty extra drained, baby spinach

38 g pro, 5 g carbs, 4 g fat, 260 cals


Meal seven:

half cup egg whites, 2 whole omega 3 eggs, too much whole egg

42 g pro, 10 g fat, 260 cals


Meal eight:

1 scoop casein, 2 fish oil pills

24 g pro, 3 g carb, 1 g fat, 120 cals


2400 cals, 326 g pro, 140 carbs, 34 g fat

any advice on changes would be great!

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

ATL hows it going man.. good job so far! and really 25lbs or 30lbs in 3 months..either would be good

how did u arrive at 3000maintenance cals? whats ur bf%? if u dont know find out.. its a must!

r u doing ur cardio before u lift?? if so ur doing it backwards.. need to lift first then do the cardio..

hard to comment too much on diet cuz we dont know wat ur tdee is w/o bf%..if ur 5'9" and 240lbs id guess 25% or better... i was 22% at 213 and 5'9"...

u could also have some chicken instead of all beef.. kinda break things up a bit and give urself an additional protein source ...

CARDIO: I Recommend u do it in the am fasted..its wat i do and it has great results in fat burn.. 45mins/5-6days per week... id also add some more veggies in there.. meal 2 hardly constitutes a meal.. be a good place for some chicken and broccoli and lose the shake..

get ur bf and let us know so we can tell u if the cals look good.. id reduce ur carbs to 100g/day as well.. IMO thatll prob put u where u need to be..cal wise.. we have similar builds height and weight wise.. i did get up to 235lbs at one point..

DID I TELL U TO GET UR BF%???!!!

[ATL]

thanks for the input bro!

ya i was doing cardio before, now have it reversed

Im all about extra lean ground beef right now lol. I did chicken too much for the first two months lol. unless its bad for me im gonna stick with it for now

using this url: http://lowcarbdiets.about.com/librar...calculator.htm

it is telling me im between 17 and 19% bodyfat. I have a 17-17.5 inch neck, can fit into my old 36 inch jeans. so waist is likely 36-37 inches. 69 inches tall. plugging that in got me between 17 and 19% bodyfat. Personally id say its far to assume around 25%, but ive lost alot of fat around my lower body and mostly just carry it in my chest, stomach and ass now. I also used to be pretty muscular so i can see muscle memory coming into play.

Is there any other body fat calculator that are better?


Unfortunately for cardio I have to get it in after work, can rarely wake up that early.


so are you thinking I should be at less calories? or more?

I upped the carbs up 30 grams because I was getting so hungry later on causing me to cheat.

[ATL]

thanks for the input bro!

ya i was doing cardio before, now have it reversed

Im all about extra lean ground beef right now lol. I did chicken too much for the first two months lol. unless its bad for me im gonna stick with it for now

using this url: http://lowcarbdiets.about.com/librar...calculator.htm

it is telling me im between 17 and 19% bodyfat. I have a 17-17.5 inch neck, can fit into my old 36 inch jeans. so waist is likely 36-37 inches. 69 inches tall. plugging that in got me between 17 and 19% bodyfat. Personally id say its far to assume around 25%, but ive lost alot of fat around my lower body and mostly just carry it in my chest, stomach and ass now. I also used to be pretty muscular so i can see muscle memory coming into play.

Is there any other body fat calculator that are better?


Unfortunately for cardio I have to get it in after work, can rarely wake up that early.


so are you thinking I should be at less calories? or more?

I upped the carbs up 30 grams because I was getting so hungry later on causing me to cheat.