Diet: Trying to get down to 6%

**chrisworrell** · 03-13-2012, 01:47 PM

Alright this is just a personal goal of mine for no other reason than to say to myself I had the drive and motivation and self control to accomplish a goal. I don't care to sustain 6% and will probably return to where I currently am.

Anyways at the point I am at I really need to fine tune this diet and make it perfect so that I can achieve my goals in the best way possible.

Breakfast
3 eggs
1 serving Quaker Oatmeal
2 scoops Whey w/water

Calories: 630 Protein: 73 Carbs: 37 Fat: 23

Lunch
6oz Chicken Breast (before cooking)

Calories: 341 Protein: 39 Carbs:0 Fat: 19

Snack
1 cup Planters Peanuts (spread throughout afternoon to help cravings)

Calories: 160 Protein: 7 Carbs: 7 Fat: 13

PreWorkout
2oz Multigrain Pasta w/ 2oz chicken
2 scoops Whey Protein w/water

Calories: 718 Protein: 96 Carbs: 42 Fat: 17

Post Workout
1 scoop Hydro Whey w/water

Calories: 140 Protein: 30 Carbs: 2 Fat: 1

Dinner
6oz Ground Turkey (before cooking)
Multi grain Pasta
1 cup Mixed Vegetables

Calories: 484 Protein: 45 Carbs: 38 Fat: 10

Before Bed
1 scoop Casein w/water

Calories: 120 Protein: 24 Carbs: 3 Fat: 1

Total

Calories: 2241 Protein: 266 Carbs: 133 Fat: 76

My TDEE is somewhere around 2750 and I am currently about 9% (i personally would say 10%+) if my measurements from my warrior are accurate (did it over and over and over and over again)

Gym 4 days a week

Opinions?

**--->>405<<---** · 03-13-2012, 01:53 PM

i see ur 9% bf .. whats ur age weight and height? also whats warrior? how did u arrive at 9%?

fats look high IMO.. no carbs pre or post workout?? need to change that too..

**jypoll** · 03-13-2012, 01:55 PM

dont eat buns, or bread of any kind, and why is your fats higher than your carbs?

and is 2750 your BMR or TDEE>??

**chrisworrell** · 03-13-2012, 02:45 PM

TDEE (it was my RMR x Activity)

I am 5'10 and 23. Picture for reference probably what 10-11 would you guys guess?

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warrior is a 3point caliper thing i got from bb.com i know not to trust them that much.

crap i keep meaning to add some pasta with some chicken before my workout. let me rework that up into it, ill probably switch dinner to being pasta with the turkey as well (i get abck from the gym between 8 and 9). I have a really good high protein pasta i like Barilla i think it is

on a side note i feel like i have lost about 6 lbs from shedding (burned the ever loving crap out of my back last week in FL)

**chrisworrell** · 03-13-2012, 03:00 PM

Updated the diet up top, take a look

**Anaval** · 03-13-2012, 03:17 PM

I'd put you around 12% but it's tough to tell from one pic.
For starters I would DEFINITELY move some of those preworkout carbs to your post workout meal.
Drop one of the scoops of whey in the morning for a cup of egg whites. Lose the eggs in AM in favor of more carbs.
Have something with that chicken at lunch!!
IMO I don't think carbs after 5-6pm is a good idea when trying to get THAT low bf%.

In general, just the timing of your nutrients is a little off.

Just my $0.02. Other more experienced guys can lend more assistance than I though.

**chrisworrell** · 03-13-2012, 03:32 PM

Originally Posted by Anaval

I'd put you around 12% but it's tough to tell from one pic.
For starters I would DEFINITELY move some of those preworkout carbs to your post workout meal.
Drop one of the scoops of whey in the morning for a cup of egg whites. Lose the eggs in AM in favor of more carbs.
Have something with that chicken at lunch!!
IMO I don't think carbs after 5-6pm is a good idea when trying to get THAT low bf%.

In general, just the timing of your nutrients is a little off.

Just my $0.02. Other more experienced guys can lend more assistance than I though.

thanks for the advice

as for the bf% ive heard such differing things (abs at 10% among them) I have gone to a bodpod test and was at about 11% according to that and i am definitely as lean or more now so thats how i got my assumption of 10%+

**--->>405<<---** · 03-13-2012, 06:18 PM

I used to eat barilla back when i was 22% bf

i would drop it if ur tryin to get to 6%.. U may want to consider carb cycling as well..

First what is ur weight?

If the bodpod says ur 11% then ur 11%..

Lets see that weight???

**X2006ibmgto** · 03-13-2012, 10:42 PM

Whats a good caliper, I need some thing to test my fat%.

**gonzo6183** · 03-14-2012, 07:09 AM

Is that you in the photo or a reference pic?

**chrisworrell** · 03-14-2012, 07:54 AM

That is me in the picture

~160lbs

**chrisworrell** · 03-14-2012, 07:55 AM

Originally Posted by --->>405<<---

I used to eat barilla back when i was 22% bf

i would drop it if ur tryin to get to 6%.. U may want to consider carb cycling as well..

First what is ur weight?

If the bodpod says ur 11% then ur 11%..

Lets see that weight???

this bodpod test was a year ago or so, kinda fell out of line with my diet but got back into it about 6 months ago. today i am just comparing to what I was back when i tested at 11%

**--->>405<<---** · 03-14-2012, 08:26 AM

160lb @11%bf = 2736tdee

2000cals would be a good deficit to start with..

300g pro
100g carbs
44g fat

be a good low carb approach..

thad give u just over 2g protein per lb lbm.. which should help u maintain LBM at deficit..

**gonzo6183** · 03-14-2012, 06:23 PM

Not to ne harsh mate but IMO you should NOT be cutting at all, 5'10 160lb and you dont have any muscle. You need a solid base before you cut, like this youll just end up a skinny bag of bones with a 6 pack

**prodigious** · 03-18-2012, 05:00 PM

^agreed. Your own choice though.

***FireGuy*** · 03-18-2012, 10:51 PM

First thing you need to do is recheck your math. Your meal totals have macros listed that dont add up the calories you have assigned to them. Also you have your daily totals at 266p-133c-76f. When I add them up I get 314p-129c-84f. That's a significant difference.