Opinions on my diet...

[dpg]

Still trying to cut down while keep my muscle size and strength. Like some critique on my current diet below...
235lb
27yr old
14-15% bf
6' 2"

Goal is to be around 10% or less and 220s like to lose another 15 at least of fat. was 267lb in oct and lost 40lb fat and put on little weight recently of muscle bringing me back to 235 now.

Between 5am-6am- cardio 45min-1hr
Green tea with lemon or Amino Energy drink- 10g cal – 2g c
6-8 amino acid pills empty stomach- 32g cal - 8g p
42g cal
10g p

Meal 1 – 6am-7am depending on when cardio is done
Liquid egg whites 10oz- 156 cal- 6.25g c – 31g p - 0 f
156g cal
6.25 c
31g p
0g f

Meal 2- 2hrs after first (9am)
1 scoop gold standard- 120 cal - 3g c- 24g p- 1.5g f
½ cup plan oat meal- 150g cal, 27g c, 5g p, 3g f
270g cal
30g c
29g pro
4.5g f






Meal 3- (3hrs between here on out) 12pm
Turkey, ground, 97% lean, 3% fat (8oz) – 280 cal - 0g c - 52g p - 6g f
1 cup White rice- 190 c al- 43g carb- 4 p – 0 f
Spinach (frozen) - 1 cup (5oz) - 48 cal - 7g c - 6g p -1g f
Or ----Broccoli - 1 cup chopped (5oz) - 41 cal -7g c - 4 g p - 0g f
--------Green Beans - 1 cup (4.5 oz) - 41 cal - 9g c - 2g p - 0g f
518 cal
50g c
64g p
7g f

(preworkout) Meal 4- 3pm
Chicken Breast, boneless, skinless ( 6-7 oz) - 300 cal - 0g c -56g p - 6g f
1 cup White rice- 190 c al- 43g carb- 4 p – 0 f
Or
Sweet Potato - 1 medium (5"x2" or 100g) - 99 cal - 23g c - 2g p - 1g f
490g cal w/tater 399cal
43g c 23g c
60g p 58g p
6g f 7g f





(post workout)
1 scoop gold standard- 120 cal - 3g c- 24g p- 1.5g f
120g cal
3g c
24g pro
1.5g f

Meal 5- 7pm
Chicken Breast , boneless, skinless ( 6-7 oz) - 300 cal - 0g c -56g p - 6g f
Broccoli - 1 cup chopped (5oz) - 41 cal -7g c - 4 g p - 0g f or
Green Beans - 1 cup (4.5 oz) - 41 cal - 9g c - 2g p - 0g f+
Spinach salad (fresh) - 10oz - 65 cal - 10g c - 8g p - 1g f
406g cal
19g c
68g p
7g f

(Bedtime Meal) Meal 6- 10pm
Liquid egg whites 10oz- 156 cal- 6.25g c – 31g p - 0 f
Casein protein 1 scoop - 120 cal - 4g c- 24g p- 1g f
276g cal
10.25 c
55g p
1g f

Daily totals w/tater + no rice
2278g cal 2187g cal
161.5g carb 141.5g carb
341g pro 339g pro
27g fat 28g fat

[cj111]

I'd personally have carbs in my meal after training even when trying to cut, but that's just me.
Looks like a good plan, only one way to find out if it works for ya.
Good luck!

[dpg]

thanks i was doing carbs at night but i stopped because i get home from the gym like 7ish to eat and try to cut them out. im just not sure if i should eat more or less cals. trying to find the line where i can cut down to lose more but still not hurt me on my muscle and size there

[cj111]

You just trained, there's no reason not to have some carbs pwo IMO. Even before bed.
What's your tdee for a day? That would tell you how realistic 2200 is

[cj111]

Also, I'd eat quinoa over rice, but it's your body do whatever you see fit

[riotz0r]

CJ is right. Especially while your cutting you want to make sure a very high percentage of your carbs are pre and post workout.... In all honesty if possible you want all of your carbs between 3 meals; when you wake, pre and post workout.

[dpg]

i did the tdee with the formula that was on here but im not sure if it came out right it said for my weight height and age that it was like 2300 i thought that didnt sound right. if you have a better fast way to figure it let me know. 235lb 27yr old 6'2"

[Provita]

i did the tdee with the formula that was on here but im not sure if it came out right it said for my weight height and age that it was like 2300 i thought that didnt sound right. if you have a better fast way to figure it let me know. 235lb 27yr old 6'2"

Did you calculate BMR or TDEE?

[APower]

imho looks okay.

[dpg]

Basal Metabolic Rate (BMR) 2128
Daily calories to maintain weight (TDEE) 4043
Daily calories based on goal in step 6 4043

im just confused on how to understand them. eat above the bmr and keep muscle when eat under the 4043 and lose fat?

[XstabberX]

I'm with riotz and always pay close attention to my peri workout nutrition. I usually have one scoop protein powder blended with a cup of fruit before and after workout at a minimum. I'm new here and trying to figure a few things on my diet so I'm going to search for the charts mentioned.

[cj111]

I eat my starchy carbs around workouts, I don't eat much fruit when cutting. Cept blue berries in my oatmeal

[Provita]

Basal Metabolic Rate (BMR) 2128
Daily calories to maintain weight (TDEE) 4043
Daily calories based on goal in step 6 4043

im just confused on how to understand them. eat above the bmr and keep muscle when eat under the 4043 and lose fat?

BMR = is the amount of energy expended daily by humans at rest.
Then you take into account your current activity level:


Sedentary = BMR X 1.2 (little or no exercise and a desk or still standing job)
Lightly active = BMR X 1.375 (light exercise or sports one to three times per week)
Moderately active = BMR X 1.55 (moderate exercise or sports three to five times per week)
Very active = BMR X 1.725 (hard exercise or sports six to seven times per week)
Extremely active = BMR X 1.9 (hard daily exercise or sports and a physical job, or twice a day training for an athletic event such as for a marathon or intense competition)

That will calculate your TDEE.

If you want to maintain your weight, you should eat TDEE. + 500 kCal if you want to gain and - 500 kCal if you want to cut.

[dpg]

ok so it comes out the same as the site i used to get my #. 4043 tdee. so if im only eating 2200-2400ish right now i should really be at like 3500? i would thinking i would put weight back on? where should i add the cals in? meats maybe just up the oz i take it to get more cals on the same diet i have out?

[Provita]

ok so it comes out the same as the site i used to get my #. 4043 tdee. so if im only eating 2200-2400ish right now i should really be at like 3500? i would thinking i would put weight back on? where should i add the cals in? meats maybe just up the oz i take it to get more cals on the same diet i have out?

For what I have seen TDEE calculations are really accurate. Its only a formula and every person's body differs, but it will be in the same ball park, and not 1000kCals out. This is really the healthiest way to lose weight. You do not want to "starve" your body, only help it burn up some of the stored "fuel" fat. There are many bad effects someone can have due to lack of caloric intake. The one major effect is the slowing down of metabolism. You hear a lot of rapid weight loss, and it does happen. But what you don't hear is what happens after. People gain back the weight, and sometimes more. If you keep your body healthy, you will keep off the weight you've worked so hard for.

You can recalculate your TDEE once you've lost some weight again.

You can keep your macro split % the same. So yeah, the best way I think is to up the portion size a bit.

2200 kcal is a bit low for you. I am at 160lb and eat more than that.

And one last tip: if you eat every 2-3 hours, your body will get used to getting food. In effect your metabolism will stay nice and fast and you will not store as much fat.

Good luck bro!

Keep up the good work!!