Opinion on my diet.

[starscream]

So my diet is based on a carb backloading approach and I'm just looking for some opinions on what I'm doing wrong/right.

Daily it looks about like this:

Breakfast 6am: 1/2 cup whole eggs, about 4oz lean turkey sausage
Macro: 22/1/5

Lunch noon: 1 large chicken breast (about 4oz)
Macro: 27/0/17

Gym 4pm*

Dinner 6pm: 4oz beef steak, about 7 asparagus spears, baked sweet potato with butter and 1tsp brown sugar.
Macro: 22/49/11

Total calories for the day are at about 1000 which is pretty low for me. But I am cutting and at about 3100 TDEE

I have been planning on adding some broccoli with my chicken at lunch for some more vegetables during the day.

Any thoughts are appreciated! I know my calories are low! Although I'm never really feeling hungry throughout the day.

And for those who want to know here are my stats.

26yrs old
245lbs
BF20-22%
5'10" tall

[Back In Black]

My 3 year old eats much more than that. Admittedly she is gaining but still.

Mate you are gonna start pissing away your muscle and cause some fairly severe metabolic damage if you carry on.

What's the matter with a 500cal deficit and doing it slowly and safely?

Your TDEE is about 3000 PLUS the calories that you expend when training (and working if your job is particularly physical)

And your macros's add up closer to 800calories.

Where did you get this ludicrous plan?

[starscream]

It's not so much a "plan" as it is just what has been easy for me. I agree that I need more calories for sure! I'm preparing to make some changes after this week.

Do you think it is something to worry about that I'm not hungry on this diet?
Has metabolic damage already happened? I wouldn't say I am forcing myself to eat but at times I do have to stop my work and tell myself I need to eat lunch. In other words I'm not feeling like I "need" to eat at my scheduled meal times as it is.

I think I will double my chicken at lunch as well as add veggies throughout the day. Any other advice?

[Back In Black]

My advice would be to at least triple your caloric intake.

How many times a week do you moist and how much cardio do you do?

[starscream]

My advice would be to at least triple your caloric intake.

How many times a week do you moist and how much cardio do you do?

How many times do I moist? I'm guessing that is a typing error?

Do you mean lift?

I lift 6 days a week and do about 10-15 minutes of hiit at least 3 of those 6 days with 1 day off for rest

I might have a hard time tripling my cals but I will make it work.. Also my morning sausage and steak at dinner might be a bit more than I said.. That was a rough estimate but it won't be more than a couple ounces more than that so really not enough to get my missing 2200 or so calories ha

[Back In Black]

Lift yeah, sorry. Juggling a bit of stuff at the moment. Bare with me.

[starscream]

Lift yeah, sorry. Juggling a bit of stuff at the moment. Bare with me.

No problem! I appreciate your help

[Back In Black]

In all honesty I would up your cardio to 30 mins x 4 times per week and get your cals up to close 3000.

270g protein
70g fat
Carbs 300g

That should allow a steady weight loss without any loss of LBM. It should also improve your efforts in the gym too.

[starscream]

Okay! That sounds very doable. What do you feel about the backloading approach I have been taking? Getting practically ALL of my carbs immediately after my workout.

[starscream]

That's a lot of carbs for one meal!

[Back In Black]

Split your carbs wherever you want them. Why would you feel the need for that type of backload?

I kind of backload but that's 100g carbs as my last meal the night before my morning workout. In reality though, I eat 4 meals of 100g carbs and 1 meal of 50g currently.

[starscream]

Split your carbs wherever you want them. Why would you feel the need for that type of backload?

I kind of backload but that's 100g carbs as my last meal the night before my morning workout. In reality though, I eat 4 meals of 100g carbs and 1 meal of 50g currently.

Well it has been some time since I read it so I can't really remember exactly how it went but it is based on the grounds that insulin has an anabolic effect and trying to cause a surge of it post workout........
Therefore building LBM while forcing your body to burn fat throughout the day without the intake of ANY carbs present.

I felt like I was seeing good results with it before (more so with gaining LBM and strength than fat loss) but now I feel like I just need to get my diet clean and follow a good macro plan.

[Back In Black]

now I feel like I just need to get my diet clean and follow a good macro plan.

Bingo

[starscream]

Haha well thanks for the advice! I'm going to get my calories up and try spreading my carbs out across my day more evenly. Also I will start eating a few more meals a day. As well as upping my cardio!
I really appreciate your time and effort!

I'll look it up on my own but incase I can't find it. How many calories are in each macro? Was it like 4/4/9 or something like that?

[Back In Black]

Carbs and pro 4cals/g

Fat 9 cals/g

Go to it

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

How many times a week do you moist and how much cardio do you do?

How many times do I moist? I'm guessing that is a typing error?
Do you mean lift?

Lift yeah, sorry. Juggling a bit of stuff at the moment. Bare with me.

LOL.. the question is what r u juggling??