Diet Qritique

[kenny3478]

Hi all is there anyone out there that can check this diet out I'm dropping BF here my Stats first.

Height 5'11
Weight 88kg or 194lb
Age 37
BF 18-19%

This is my daily intake I have my oats for breakfast and split the rest up over 4 meals

Oats 100g

Whey Protein x 2 scoops 48g Protein

Whole eggs x 4

Chicken Breast x 570g

Tin of Tuna in Water x 1

White Rice x 400g

Splash of Fat free BBQ sauce for flavour

Natty Peanut butter 32g

Is there anything you would add or remove for dropping BF I'm heading for 13-15 % cheers guys.

[Bio-Active]

List out exactly what you eat for each meal

[kenny3478]

It's like this
Meal 1 Breakfast 09:00am
Oats 100g C.12g P.17g F.7g
Whole boiled egg x 1 C.6g P.6g F.5g
ON whey protein 1 x scoop C.3g P.24g F.1g

Meal 2 lunch 12:00
Chicken Breast 190g C.0g P.56g F.6g
Brown rice 133.3g C.45g P.5g F.1.8
Tin of Tuna 1/3 C.0g P.5.3g F0.3g
Whole boiled egg x 1 C.6g P.6g F.5g

Meal 3 3pm
Chicken Breast 190g C.0g P.56g F.6g
Brown Rice 133.3g C.45g P.5g F1.8g
Tin of Tuna 1/3 C.0g P.5.3g F0.3g
ON whey protein 1 x scoop C.3g P.24g F.1g
Whole boiled egg x 1 C.6g P.6g F.5g

Meal 4 6pm
Chicken Breast 190g C.0g P.56g F.6g
Brown Rice 133.3g C.45g P.5g F.1.8g
Tin of Tuna 1/3 C.0g P.5.3g F.0.3g
Whole boiled egg x 1 C.6g P.6 F.5

Hope this makes more sense I split one tin of tuna between the meals for extra protein.

[Bio-Active]

It's like this Meal 1 Breakfast 09:00am Oats 100g Whole boiled egg x 1 ON whey protein 1 x scoop Meal 2 lunch 12:00 Chicken Breast 190g Brown rice 133.3g Tin of Tuna 1/3 Meal 3 3pm Chicken Breast 190g Brown Rice 133.3g Tin of Tuna 1/3 ON whey protein 1 x scoop Meal 4 6pm Chicken Breast 190g Brown Rice 133.3g Tin of Tuna 1/3 Hope this makes more sense I split one tin of tuna between the meals for extra protein.

thats not much food and were are the greens? You are trying to drop bf right? Do you know how many calories that is ed?

[kenny3478]

I know this is bad but I hate Veg my bad.

It's roughly 2510 Cals

[Bio-Active]

I know this is bad but I hate Veg my bad. It's roughly 2510 Cals

we have to do things we do not like to achieve our goals. I think your going to need another meal or 2 in there as well

[kenny3478]

I understand what your saying I will start throwing some greens in but how much is recommended to eat per day.

And do I need to add more food to this or split it down even more to 6 meals. .

[Bio-Active]

I understand what your saying I will start throwing some greens in but how much is recommended to eat per day. And do I need to add more food to this or split it down even more to 6 meals. .

can you list the macros for each meal? I would try to eat some dense greens at least 2 times ed with your meals. There is a thread in the lounge called "what are you eating right now" take a look it will give you some good ideas

[73rr]

Mix your greens IN with your meals.

For example. Ground turkey and broccoli pieces. Little seasoning, mix it together. U won't even notice the broccoli.

[kenny3478]

Ok will start adding my greens guys.

Cheers for the help.

Will adjust my daily meal plan so I have my 6 meals

[Bio-Active]

Ok will start adding my greens guys. Cheers for the help. Will adjust my daily meal plan so I have my 6 meals

just use a dressing that you like in moderation to make them taste better. Making your food taste good is so important. Dressing in moderation and seasonings are key in this game

[73rr]

just use a dressing that you like in moderation to make them taste better. Making your food taste good is so important. Dressing in moderation and seasonings are key in this game

That's so true bio, would never last with out being able to change it up all the time.

Except for broccoli. Love that shit

[Bio-Active]

That's so true bio, would never last with out being able to change it up all the time. Except for broccoli. Love that shit

you can season broccoli too if you want. I really like the newmans own ff salad dressing. Just half a cap to add flavor to my greens

[kenny3478]

I have been using a small amount of BBQ sauce that I found was fat free was very low on carbs but had about 13g sugar in but I never have any sugar at all so I thought this small amount isn't really going to hurt.

I will try out the dressing for the greens I don't mind broccoli when it's cooked right I will start throwing greens in to help

[Bio-Active]

I have been using a small amount of BBQ sauce that I found was fat free was very low on carbs but had about 13g sugar in but I never have any sugar at all so I thought this small amount isn't really going to hurt. I will try out the dressing for the greens I don't mind broccoli when it's cooked right I will start throwing greens in to help

like I said any dressing in moderation. Moderation is key... Just enough to make your food taste good

[kenny3478]

My macros work out at this

Protein 295
Carbs 183
Fat 70

I know this is a bit uneven I was doing the Keto diet and I moved my carbs up from 30 to this as I wasn't feeling to good during training I know this is still low but I'm managing ok when training.

[kenny3478]

What more can I add meal wise apart from my greens as I need 2 more meals

Also my TDEE was this 3381 but I dropped a load of that as I thought this was to much.

[73rr]

Well probably another meat source and carb.

So chicken breast and a sweet potato.

Weigh it out or how I started was using myfitpal. Ones I got used to eating and logging everything. I started to really weigh ally meals. It matters how serious u are. I will tell u that diet will make the difference though

[73rr]

Before myfitpal I was just pounding my face in with food.

[somewhatjacked]

we have to do things we do not like to achieve our goals. I think your going to need another meal or 2 in there as well

Hi Bio, should the greens be a part of macros? In this case, should he reduce rice to incorporate greens?

[somewhatjacked]

What more can I add meal wise apart from my greens as I need 2 more meals

Also my TDEE was this 3381 but I dropped a load of that as I thought this was to much.

I think bio meant you need to spread out your meals. If you add 2 more balanced meals you will probably be over your TDEE

[kenny3478]

Yeah as I'm already hitting max on my Protein.

I'm paranoid about my carbs that's why I keep them low and I love sweet potato.

I keep getting it in my head I'm not doing enough to burn off the carbs.

I lift 4 times one week then I lift 5 times the week after I'm on a 2 week rotation.

And I'm doing 30min cardio every other day just a medium pace run.

Been out and bought my broccoli today so adding that in to morrow

Cheers for all the help guys

[kenny3478]

Also I weigh everything to the gram I love my scales

[Bio-Active]

Hi Bio, should the greens be a part of macros? In this case, should he reduce rice to incorporate greens?

No don't count them... They are negative carbs as you burn more calories digesting them then they have in them

[Bio-Active]

I think bio meant you need to spread out your meals. If you add 2 more balanced meals you will probably be over your TDEE

Ya spread the good out over two more meals. Another thing you can do is carb cycle. Your trying to reduce bf and your training 4 days each week. So you could reduce your carbs in half on the none training days but I would do that once you hit a stuck point

[kenny3478]

Ok nice one Bio I can just eat my greens as they don't count in with my macros.

And yeah I will carb cycle once I start hitting a stopping point I done that last time and it worked.

I will add some sweet potato to my diet bring my carbs up a bit more for when I carb cycle.

Cheers for all the info been spot on.

[Bio-Active]

Ok nice one Bio I can just eat my greens as they don't count in with my macros.

And yeah I will carb cycle once I start hitting a stopping point I done that last time and it worked.

I will add some sweet potato to my diet bring my carbs up a bit more for when I carb cycle.

Cheers for all the info been spot on.

Sounds good brother eat those greens as much as you want to fill you up