Please help critique my diet

[BodyEnglish]

Hi everyone, just finding my way around the forum. Please help me critique my diet.

Currently, I am 37 years old, male, 5'7, 170 lbs, last measurement 17% BF (may have changed a little, see pic). Working out for one year, lifting stats: BP/SQ/DL = 1X/1.5X/1.8X bodyweight. Training NATTY, looking to cut down to 12-14% bf prior to starting gear.

Breakfast
4 eggs: 320 cals PFC = 28/24/0
Oatmeal: 166 cals = 0/5/30

Lunch
Chicken breast: 250 cals = 30/5/0
1 cup rice: 250 cals = 0/5/50

Afternoon
6 oz steak: 300 cals = 40/10/0
Potato: 160 cals = 0/5/40

Dinner
Salad (not counting cals)
Chicken breast: 250 cals = 30/5/0

Fat free Greek yogurt: 100 cals = 20/0/6
Peanut butter: 100 cals = 0/5/10

Total: 2000 cals 150 g protein/25 fat/130 carb

Ideally, would like a 40/20/40 protein/fat/carb split so please let me know what I can add to this to even out the ratio. I have tried going lower on carbs and do 40/40/20 protein/fat/carb but I really struggle with that with some mood issues so I think I will try to go with higher carbs than fat.

All help is appreciated. Oh also if you give your opinion on perceived BF that would be great.

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

body welcome man!

first off u need to figure out ur maintenance cals. from here u can either create a deficit (which u wanna do to cut) or a surplus (for bulking). the easiest way to rough estimate ur maintenance cals is: (LBM x 15)

LBM = lean body mass - all ur weight except body fat

since u weigh 170lbs and have 17% bf (close guess, maybe 18% ish) this is what u do:

170 x .82(%LBM) = 139.4(lbs LBM)

139.4 x 15 = 2091cals (rough maintenance) - call it 2100..

as u can see the above diet will prob not get u too far (100cal deficit) depending on ur actual maintenance cals which can only be determined over time thru trial and error. personally id recommend starting around 1800cals

also the macros u posted above: [150g pro, 130g carbs, 25g fat] only add up to 1345cals NOT 2000.

1g pro = 4 cals
1g carbs = 4 cals
1g fat = 9cals

i suggest u revise ur diet to hit suggested macros and re-post, also have a look at these 2 stickies:

Cutting:
http://forums.steroid.com/showthread...g#.UNzmjm_edP8

Bulking:
http://forums.steroid.com/showthread...*#.UN4OYG_edP8

what does ur workout split look like?

how much cardio u doing per week? when are u doing it?

[mikey hulk]

405 where did you get the .82
Sorry to interject.

[RaginCajun]

405 where did you get the .82
Sorry to interject.

.82 is the percentage of lean body mass he has.

He is thinking that the OP is around 18% BF

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

^^^ what he said

ur body mass = 100%

LBM = everything except body fat so:

100% - body fat % (18) = 82

82% in decimal form = 0.82

[BodyEnglish]

as u can see the above diet will prob not get u too far (100cal deficit) depending on ur actual maintenance cals which can only be determined over time thru trial and error. personally id recommend starting around 1800cals

also the macros u posted above: [150g pro, 130g carbs, 25g fat] only add up to 1345cals NOT 2000.

1g pro = 4 cals
1g carbs = 4 cals
1g fat = 9cals

i suggest u revise ur diet to hit suggested macros and re-post, also have a look at these 2 stickies:


what does ur workout split look like?

how much cardio u doing per week? when are u doing it?

Thanks bud! Shit I just did the math and it totally does not add up. Man. my math is worse than I thought. But I get ya. I must have read some of the nutritional information wrong when generating these numbers. Anyway whatever the actual numbers are, I have been eating this for the last little while (with some cheats during christmas week) where I was too weak to say no. Freaking chocolates and eggnog everywhere man.

Also, for the first year of training I was just working on strength, did not focus on diet al all! This is just for six to eight weeks, and pounds slowly dropping. Hopefully once I get the ratios correct will be more efficient.

Current workout: Wendler 531 format
Day 1: shoulder press + 60 push
Day 2: deadlift + 60 pull
Day 3: bench + 60 push
Day 4: Squat

I haven't even started cardio and lost approx 15 lbs in last year. I guess it was too good to last and will have to start soon. I can't spend any more time in gym on each of the above days so it is going to have to be on other 3 days of week.

Thanks again for all the advice! Much appreciated

[gearbox]

Eating is so very important to grow or become lean. In the nutrition section this can't be stressed enough. I agree with the 18% bf estimate.
Keep working out hard and eating properly so you can put on some size and harden up nicely

[BodyEnglish]

Re-did the math. Since in reality I am actually eating this, I the macros are still correct as listed above. Please recommend / point out areas of weakness. I'm tending to lose strength on this diet.

Breakfast
4 eggs: PFC = 28/24/0
Oatmeal 1/3 cup (dry) = 0/5/30

Lunch
Chicken breast 30/5/0
1 cup rice (wet) 0/5/50

Afternoon
6 oz steak 40/10/0
Potato 0/5/40

Dinner
Salad (not counting)
Chicken breast 30/5/0

Fat free Greek yogurt 3/4 cup 20/0/6
Peanut butter1 tbsp 0/10/5
.

Total: 150 g protein/70 fat/130 carb

By 405's calculation Total calories are 150X4 + 70X9 + 130X4 = 1750. What should I add (if any)?

[mikey hulk]

Thank you