diet critique please

[Mario L]

fat(g) protein(g) carbs(g) calories
4:30 AM 1 scoop whey protein 1 24 3 117
1 cup oatmeal 6 10 54 300
coffee w/splenda

5:30 AM workout

7:00 AM 1 scoop whey protein 1 24 3 117
1 cup oatmeal 6 10 54 310


10:00 AM 2 eggs 10 12 2 146
2 egg whites 0 7 0 28


1:00 PM 8oz chicken breast 8 70 0 352
1 cup long grain brown rice 1.8 5 45 216.2
10 oz broccoli/spinich 0 6 12 72


4:00 PM 8oz talipia 2 42 0 186
10 oz spinich 0 6 9 60
1 cup long grain brown rice 1.8 5 45 216.2
1 scoop whey 1 24 3 117

8:00 PM 2oz almonds 28 12 12 348
1 scoop casein protein 2 23 3 122




total 68.6g fat 280g pro 245g carb 2717.4 calorie

[boxa06]

What are your goals? Bulk? Cut?

[Mario L]

I'm at 205lbs. Not sure on bf%. But I want to lose fat while building muscle. More like a transformation.

[boxa06]

fat(g) protein(g) carbs(g) calories
4:30 AM 1 scoop whey protein 1 24 3 117
1 cup oatmeal 6 10 54 300
coffee w/splenda

5:30 AM workout

7:00 AM 1 scoop whey protein 1 24 3 117
1 cup oatmeal 6 10 54 310


10:00 AM 2 eggs 10 12 2 146
2 egg whites 0 7 0 28
This should be a more significant meal and is stretched a bit too far from your pwo shake. I suggest something more like your 1pm meal.

1:00 PM 8oz chicken breast 8 70 0 352
1 cup long grain brown rice 1.8 5 45 216.2
10 oz broccoli/spinich 0 6 12 72
Great meal!

4:00 PM 8oz talipia 2 42 0 186
10 oz spinich 0 6 9 60
1 cup long grain brown rice 1.8 5 45 216.2
1 scoop whey 1 24 3 117
Drop the rice here as we are increasing you 10am meal

8:00 PM 2oz almonds 28 12 12 348
1 scoop casein protein 2 23 3 122
I would cut back on almond a little here and if possible eat a real food meal eg. tin of tuna. Casien is good though here.



total 68.6g fat 280g pro 245g carb 2717.4 calorie

Suggestions are made in bold

[Mario L]

Cool thanks for that! I am starving at that 10 am point and the meal is a bit light. So that makes complete cense. I will adjust everything and see where my macros fall tomorrow.

[boxa06]

Cool thanks for that! I am starving at that 10 am point and the meal is a bit light. So that makes complete cense. I will adjust everything and see where my macros fall tomorrow.

You're welcome post up how you go with the changes

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

mario whatever happened to the diet we put together for u back in march???

[Mario L]

mario whatever happened to the diet we put together for u back in march???

this one is very similar to the one you helped me with. I have added about 250 cal to this one.