Gonna Fix This!!

[falco21]

What's up everyone? Been through ups and downs with weight loss. Been pretty annoying if you ask me, but I am prepared to turn this around for good. I now know that I DO have it in me to lose the weight, just need a better diet approach. One that I will be able to stick to for quite some time. Here is what I made up. Critique as need be:

6'2" / 240lbs. / Low to mid 20's in BF%

Meal 1 (7:00 am)

5 Egg Whites
1 Egg

Total: 146 Calories / 5g. Fat / 0g. Carb. / 26g Protein

Meal 2 (11:00 am)

Chicken Breast
1 Cup Cooked Brown Rice

Total: 500 Calories / 8g. Fat / 45g. Carb. / 59g. Protein

Meal 3 (3:00 pm)

3 Cups Spinach Leaves
1 oz. Almonds
I Can Tuna

Total: 374 Calories / 15g. Fat / 51g. Carb. / 27g. Protein

Meal 4 Pre-Workout (7:00 pm)

2 Scoops Whey
½ Cup Oats

Total: 583 Calories / 9.5g. Fat / 67g. Carb. / 65g. Protein

Meal 5 Post Workout (9:00 pm)

6 oz. Steak
Vegetables

Total: 248 Calories / 18g. Fat / 0g. Carb. / 46g. Protein

Meal 6 (11:00 pm)

1 Cup Cottage Cheese

Total: 163 Calories / 2g. Fat / 6g. Carb. / 28g. Protein

Totals: 2014 Calories / 57.5g. Fat / 169g. Carb. / 251g. Protein

[Gaspaco]

Hey man!

For your size is 2000 kcal not enough, I wouldn't go lower than 500kcal below TDEE.

[cj111]

2200-2300 is probably closer, but I doubt it will make a lick of difference.

[Back In Black]

2200-2300 is probably closer, but I doubt it will make a lick of difference.

Agreed at 220 but will not really make a difference at mid 20's bodyfat.

[falco21]

Yeah I was wondering if that was going to be a problem. If need be, I'll add in something to make up for those macros.

Other than that, how does the diet itself look?

[falco21]

To the top!

Going shopping on Sunday to start on Monday. Just need to make sure everything looks good

[joebailey1271]

your macros would add up too almost 2300 cals allready, how did u get the 2014

[falco21]

your macros would add up too almost 2300 cals allready, how did u get the 2014

I have the calories underneath each meal. They are almost completeley identical to the labels. Only thing is, I didn't add in the vegetables because I will be having different things every time.

[Back In Black]

Personally I would have carbs post workout as well as pre workout. And I would have a real protein source pre workout instead if whey.

Where do the 51g carbs come from in meal 3?

Eve IF your true cals are 2300 then you will still see results and can adjust accordingly as you start getting nearer to fat loss stalling.

[falco21]

Personally I would have carbs post workout as well as pre workout. And I would have a real protein source pre workout instead if whey.

Where do the 51g carbs come from in meal 3?

Eve IF your true cals are 2300 then you will still see results and can adjust accordingly as you start getting nearer to fat loss stalling.

LOL My mistake. I didn't realize the cans I bought had 2 servings. I edited the diet above.

[joebailey1271]

I have the calories underneath each meal. They are almost completeley identical to the labels. Only thing is, I didn't add in the vegetables because I will be having different things every time.

Yea I dont know which one u should go by. The can I have says it has 280 cals per can, but if I add up the macros listed it would be 320 per can. Im not sure which one to go by.

[falco21]

To the top!

Need some opinions on this diet. I got off track with school and work and never got around to starting it.

[cj111]

I would try and rework that...
Have some carbs for breakfast, someone mentioned you don't need 2 scoops whey pre workout, fact.
I know people say no carbs late at night, and you train late at night, I would still eat carbs PWO no matter what time you train.
Are you counting calories from spinach towards your daily intake?
PS, I don't like the word diet, people use it as if its just some eating regiment they are going to follow for a short period of time to meet their goals... Then what, go back to their old ways and get fat again? Not saying that's your plan, but I just think diets are a joke