Have a look at my new diet please?

[Flagg]

Hey guys, i've just joined a new gym and I really want to focus on looking good again. I got some decent size on me about 5 years ago, then I went to school, blahblahblah. Now i've always been a fairly regular gym attender over the years but my diet has really taken a bit of a nose dive, and i've developed some very unwanted fat around my midsection.

Im trying to go for a 60/20/20 diet.

My stats are 5'9, around 81 kilos. I'm not sure on my BF% but I wouldnt be surprised if it was around 18%. I used to have something like a 31 inch waist and it's more like about 34 :s

So i'd like to try a lean bulk, put on some muscle and lose this unwanted fat. I've come up with this diet:

Meal 1: Porridge (100g oats with skimmed milk) Protein: 14g Carbs: 60g Fat: 6g Calories: 420

Meal 2: Chicken with light mayo,sweetcorn + half cup of basmati rice: Protein: 63g Carbs: 84g Fat: 8.9 Calories: 574

Meal 3: Two tins of tuna + 1 table spoon of Light mayo: Protein: 70g Carbs: 7g Fat: 4g Calories: 333

meal 4: 100g whey with 400ml of skimmed milk: Protein: 105 Carbs: 12g Fat: 3g Calories: 550

WORK OUT

meal 5 same as 4

meal 6: two table spoons of crunchy peannut butter: Protein: 28.6g Carbs: 12.6g Fat: 49.6g Calories: 620

I want to try and throw in a table spoon of cod liver oil somewhere which will bring my fat ratio up.

All in all, including the oil that would be 363g of protein, 168g of carbs and 86g of fats for a ratio of 58/26/13

The grand total of that is 3170 calories a day.

Obviously i'd like to bring that in closer to 60/20/20 and im not sure what to tweak. Also, do you guys think that is adequate calories, of could I bring that up to 3500 by adding another meal? I dont want to stop growing, but I want to bring my bf% down quite a bit. I haven't started this yet, hence why I wanted some feedback first. Which meals could do with tweaking, am I consuming too much in certain meals and not enough in others? Do my shakes need to be more varied? I know its good to carb load in the mornings, but when is a good time to include fat?

Any feedback I would appreciate.

[Imperious]

Hey guys, i've just joined a new gym and I really want to focus on looking good again. I got some decent size on me about 5 years ago, then I went to school, blahblahblah. Now i've always been a fairly regular gym attender over the years but my diet has really taken a bit of a nose dive, and i've developed some very unwanted fat around my midsection.

Im trying to go for a 60/20/20 diet.

My stats are 5'9, around 81 kilos. I'm not sure on my BF% but I wouldnt be surprised if it was around 18%. I used to have something like a 31 inch waist and it's more like about 34 :s

So i'd like to try a lean bulk, put on some muscle and lose this unwanted fat. I've come up with this diet:

Meal 1: Porridge (100g oats with skimmed milk) Protein: 14g Carbs: 60g Fat: 6g Calories: 420

Meal 2: Chicken with light mayo,sweetcorn + half cup of basmati rice: Protein: 63g Carbs: 84g Fat: 8.9 Calories: 574

Meal 3: Two tins of tuna + 1 table spoon of Light mayo: Protein: 70g Carbs: 7g Fat: 4g Calories: 333

meal 4: 100g whey with 400ml of skimmed milk: Protein: 105 Carbs: 12g Fat: 3g Calories: 550

WORK OUT

meal 5 same as 4

meal 6: two table spoons of crunchy peannut butter: Protein: 28.6g Carbs: 12.6g Fat: 49.6g Calories: 620

I want to try and throw in a table spoon of cod liver oil somewhere which will bring my fat ratio up.

All in all, including the oil that would be 363g of protein, 168g of carbs and 86g of fats for a ratio of 58/26/13

The grand total of that is 3170 calories a day.

Obviously i'd like to bring that in closer to 60/20/20 and im not sure what to tweak. Also, do you guys think that is adequate calories, of could I bring that up to 3500 by adding another meal? I dont want to stop growing, but I want to bring my bf% down quite a bit. I haven't started this yet, hence why I wanted some feedback first. Which meals could do with tweaking, am I consuming too much in certain meals and not enough in others? Do my shakes need to be more varied? I know its good to carb load in the mornings, but when is a good time to include fat?

Any feedback I would appreciate.

Looks great and good food choices

[gbrice75]

Hey guys, i've just joined a new gym and I really want to focus on looking good again. I got some decent size on me about 5 years ago, then I went to school, blahblahblah. Now i've always been a fairly regular gym attender over the years but my diet has really taken a bit of a nose dive, and i've developed some very unwanted fat around my midsection.

Im trying to go for a 60/20/20 diet.

My stats are 5'9, around 81 kilos. I'm not sure on my BF% but I wouldnt be surprised if it was around 18%. I used to have something like a 31 inch waist and it's more like about 34 :s

So i'd like to try a lean bulk, put on some muscle and lose this unwanted fat. I've come up with this diet:

At 18% BF, and assuming you're still carrying a decent muscle base, i'd personally go for a straight cut, but this is up to you obviously. You'll shed the fat much faster cutting vs. lean bulking/recomping.

Meal 1: Porridge (100g oats with skimmed milk) Protein: 14g Carbs: 60g Fat: 6g Calories: 420

Really? First meal of the day is a great opportunity to get a healthy dose of protein in your system, and all you're eating is some oats and milk? Personally i'd ditch the milk, use water instead, and add a whole egg + some whites and/or a scoop of protein powder to the oats (or just make a shake in addition to the aforementioned foods)

Meal 2: Chicken with light mayo,sweetcorn + half cup of basmati rice: Protein: 63g Carbs: 84g Fat: 8.9 Calories: 574

Decent. Can you handle ditching the mayo? How much fat is the mayo adding? It'd be nice to see the mayo gone and substituted with fish oil (not in the meal of course)

Meal 3: Two tins of tuna + 1 table spoon of Light mayo: Protein: 70g Carbs: 7g Fat: 4g Calories: 333

Tuna + mayo... well, I can't say I blame you here

meal 4: 100g whey with 400ml of skimmed milk: Protein: 105 Carbs: 12g Fat: 3g Calories: 550

I'd swap the milk for water and swap the whey for a protein blend. 50% whey 50% casein would be good, but I personally like full spectrum blends (casein, whey, egg, etc)

WORK OUT

meal 5 same as 4

Meh. I'd add 1/2 cup oats here personally

meal 6: two table spoons of crunchy peannut butter: Protein: 28.6g Carbs: 12.6g Fat: 49.6g Calories: 620

Where are you getting these macros from? I've never seen PB providing 28g of protein per serving (serving size is usually 2tbsp, around 200 calories). And 50g of fat? wtf!?!? Closer to 20g. And why would you want to eat 50g of fat before bed anyway... with no protein source to speak of?

This meal is way off in terms of macros... and makes me worry about your calculations on previous meals. You should go back through this all and check for accuracy IMO. Furthermore, this (meal 6) is not a meal - it's a snack at best. Get a decent protein source in there.

I want to try and throw in a table spoon of cod liver oil somewhere which will bring my fat ratio up.

Well based on meal 6 alone, you have plenty of room to add fish oil.

All in all, including the oil that would be 363g of protein, 168g of carbs and 86g of fats for a ratio of 58/26/13

Decent if you're lean bulking. I'd lower carbs a bit and bump fats if you're cutting.

The grand total of that is 3170 calories a day.

Based on the stats you listed, this looks way high to me. Having under 150lbs of LBM, plus knowing you definitely can get fat (Based on current BF%) this diet is a serious recipe to getting... fatter. You are seriously overeating. I would recalculate this based on a much lower daily caloric intake.

Obviously i'd like to bring that in closer to 60/20/20 and im not sure what to tweak. Also, do you guys think that is adequate calories, of could I bring that up to 3500 by adding another meal?

God no! Please don't add more!!

I dont want to stop growing, but I want to bring my bf% down quite a bit.

Dude - if you can commit yourself to cutting for 12 weeks, you can put a SERIOUS dent in your bodyfat and be back to growing in no time... at which point a lean bulk would be the way to go.

I haven't started this yet, hence why I wanted some feedback first. Which meals could do with tweaking, am I consuming too much in certain meals and not enough in others? Do my shakes need to be more varied? I know its good to carb load in the mornings, but when is a good time to include fat?

Any feedback I would appreciate.

Let's get the energy balance situation under control first, then we'll worry about macos per meal, etc. I could see you cutting on ~ 2000 calories/day, depending on the day. Sometimes a little more, sometimes less. I'll await your feedback.

[Flagg]

Thanks for the reply mate. I'll double check those macro counts as I've been working on this for almost a week and I might have got some numbers mixed up somewhere.

I'll go over all those food labels again this evening to double check and annotate some of those figures.

EDIT: By the way, I heard drinking a lot of water is good for speading up fat burning. Is this true or a myth? I have no problem drinking way more, even if im pissing like a racehorse every 15 minutes.

[gbrice75]

Thanks for the reply mate. I'll double check those macro counts as I've been working on this for almost a week and I might have got some numbers mixed up somewhere.

I'll go over all those food labels again this evening to double check and annotate some of those figures.

EDIT: By the way, I heard drinking a lot of water is good for speading up fat burning. Is this true or a myth? I have no problem drinking way more, even if im pissing like a racehorse every 15 minutes.

Definitely not a myth. Fat doesn't just 'burn up'; like anything else, it has to be excreted. Water will not only continuously flush your system (keeping fat as well as vital nutrients moving along nicely), but you'll be urinating more frequently which equates to excreting mobilized fat.

As annoying as it is, if you're not pissing like a racehorse every 15 mins, you're probably not drinking enough!

[JohnnnyBlazzze]

You're getting almost 30g of Protein in 2 tbsp of PB? What PB are you using I have to get my hands on that!

Edit - Oops, GB already found that...

[Flagg]

It turns out those peanut butter values were per 100g. Is eating 100g of peanut butter a day overkill? The fat content is mostly poly and moly fats, with just a bit of saturated in there. My other calculations should be okay.

The reason I added mayo to the chicken GBrice was simply because I cooked a big batch of chicken up, then I put it through a blender and add mayo just to keep it from being too bland (I do season the chicken as well). I've cooked chicken in the past whole and eaten later on seems very dry. The mayo I use is a light mayo (4g per table spoon), and I usually add over 2 table spoons to a big batch of chicken I cook up, like under a kilo. If im being honest, it's closer to 3 table spoons so that's 12g of fat, not including what's in the chicken. If you think that's too high I can do something else, like add a light sauce and have a tablespoon of fish oil.

The first meal you suggested I can easily do as I was starting my day off in the past with a similar meal.

I selected skimmed milk for the shakes because ive found it very, very hard to drink shakes with water before and skimmed milk is the lowest fat milk you can get here at something like 0.1g of fat. I could man up I guess and use water instead and putting in some casein shouldn't be a problem.

I'll get my head around this and recalculate my figures this evening. Do you think something between 2000-3000 cals a day is optimal? I know I want to lose this bit of unwanted fat, I always felt something like 2000 cals was very low though, though im prepared to defer to anyones better judgement.

[gbrice75]

It turns out those peanut butter values were per 100g. Is eating 100g of peanut butter a day overkill?

@50g of fat? Hell yes.

The fat content is mostly poly and moly fats, with just a bit of saturated in there. My other calculations should be okay.

Doesn't matter IMO. That's a whopping amount of fat in one sitting and again - other than the (incomplete) protein you get with it, you're really just sitting there eating a 'glob' of fat. I would drop it down to a true 2tbsp at MOST - which will yield you about 16g of fat. Spread your fat intake more evenly throughout the day.

The reason I added mayo to the chicken GBrice was simply because I cooked a big batch of chicken up, then I put it through a blender and add mayo just to keep it from being too bland (I do season the chicken as well). I've cooked chicken in the past whole and eaten later on seems very dry. The mayo I use is a light mayo (4g per table spoon), and I usually add over 2 table spoons to a big batch of chicken I cook up, like under a kilo. If im being honest, it's closer to 3 table spoons so that's 12g of fat, not including what's in the chicken. If you think that's too high I can do something else, like add a light sauce and have a tablespoon of fish oil.

I guess it's fine, I was just curious. If you aren't making progress however, it's one of the first things i'd look to change.

The first meal you suggested I can easily do as I was starting my day off in the past with a similar meal.

Great, do it!

I selected skimmed milk for the shakes because ive found it very, very hard to drink shakes with water before and skimmed milk is the lowest fat milk you can get here at something like 0.1g of fat. I could man up I guess and use water instead and putting in some casein shouldn't be a problem.

Tough love, right? Yes - man up and use water! I had the same problem; whey protein in water is disgusting and thin. Then I discovered the beauty of protein blends (or at least whey/casein as you mentioned) - now I mix thick delicious shakes in water and haven't even given a 2nd thought to skimmed milk. Not to mention the added benefit you'll get from varying amino profiles and absorption rates in a blend vs. straight whey.

I'll get my head around this and recalculate my figures this evening. Do you think something between 2000-3000 cals a day is optimal? I know I want to lose this bit of unwanted fat, I always felt something like 2000 cals was very low though, though im prepared to defer to anyones better judgement.

2000 calories sounds low probably because you've been trained over the years (forum parrots, bb mags, etc) to think in that mindset of you MUST EAT A TON OF FOOD. Not always the case. In fact, I've found most people think they need way more than they actually do.

I'd start at 2000 calories to cut and monitor progress closely. Make small adjustments if you need to, +/- 200 calories.

If it eases your mind - I have more LBM than you (probably based on height more than anything else) and cut on a carb/calorie cycle diet of 1600, 1800, and 2200 calories (only 1 day @ 2200) - gained strength consistently and had no noticeable muscle loss.

[gbrice75]

FYI - if you absolutely can't stand water, look into almond/oat/coconut milk. Relatively low fat, and low sugar.

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

FYI - if you absolutely can't stand water, look into almond/oat/coconut milk. Relatively low fat, and low sugar.

gonna have to chek out this almond milk thing i keep hearing about it and it sounds good!

[Dpyle]

gonna have to chek out this almond milk thing i keep hearing about it and it sounds good!

Do it! I use silk brand pure almond unsweetened original. 35 cal, 2g fat, 1 carb from dietary fiber not sugar, and 1g protein.

[gbrice75]

^^ this! I use the same. It gives you a consistency similar to milk with very little calories, and the fat is decent.