Need advise on daily diet for bulking & fat loss.

Hello Everyone,

I am posting this with a fair idea of what am eating along with my stats, kindly suggest on the same.
I have a mild pot belly due to my irregular eating hours and my sedimentary job profile (desk job).
kindly suggest changes to the diet mentioned below:

Age: 26 Weight: 165 lbs
Sex: Male Height: 5’ 6”
Body Fat: 19% LBM: 132 lbs

Total daily energy expenditure: 2640 calories
Now comes the diet, kindly note all macro data is from my fitness pal and google search.

Breakfast-
1. Arabic bread khubz- 2 servings
Calories= 276
Protein= 11 g
Carbs= 52 g
Fat= 1 g
2. Eggs (white) (free range)- 5 servings
Calories= 80
Protein= 18 g
Carbs= 1.2 g
Fat= 0 g
3. Low fat milk (Almarai)- 200 ml
Calories= 80
Protein= 6.4 g
Carbs= 9.4 g
Fat= 2.2 g
Total calories in breakfast = 436 calories

Lunch-
1. Arabic bread khubz- 2 servings
Calories= 276
Protein= 11 g
Carbs= 52 g
Fat= 1 g
2. Steamed Chicken breast, skinless & frozen – 1 fillet
Calories= 330
Protein= 62 g
Carbs= 0 g
Fat= 7.2 g
Total calories in lunch = 606 calories

Snacks 1-
1. Eggs (white) (free range)- 5 servings
Calories= 80
Protein= 18 g
Carbs= 1.2 g
Fat= 0 g
2. Arabic bread khubz- 2 servings
Calories= 276
Protein= 11 g
Carbs= 52 g
Fat= 1 g
Total calories in snacks 1 = 356 calories

Snacks 2-
1. Eggs (white) (free range)- 5 servings
Calories= 80
Protein= 18 g
Carbs= 1.2 g
Fat= 0 g
2. Moong (boiled)(Green gram)- 100 g
Calories= 347
Protein= 24 g
Carbs= 63 g
Fat= 4 g
Total calories in snacks 2 = 427 calories

Dinner-
1. Tuna chunks canned in vegetable oil (drained & fried with 1 tsp. olive oil)- 165 g (can weight)
Calories= 200
Protein= 27 g
Carbs= 0 g
Fat= 10 g
2. Eggs (white) (free range)- 5 servings
Calories= 80
Protein= 18 g
Carbs= 1.2 g
Fat= 0 g
3. Moong (boiled)(Green gram)- 100 g
Calories= 347
Protein= 24 g
Carbs= 63 g
Fat= 4 g
4. Potato white (boiled)- 250 g
Calories= 172
Protein= 4.2 g
Carbs= 40 g
Fat= 0 g
Total calories in snacks 2 = 799 calories


Sometimes I swap between Steamed Chicken breast, skinless & frozen – 1 fillet with Pangasius fish fillet, frozen and white- 1 fillet
Ina similar pattern I also add a navel orange during lunch sometimes, coffee & tea both once a day and that’s it!!

Kindly advise :)

are you cutting or bulking?

trying to do 2 things at the same time is a sure fire way of doing 2 things poorly. Pick a goal. In your case I would say a small cut until you lose the belly. Then bulk from there.

Done !!
Changed the title to avoid future confusion.....
And yes Nephets you do have a point... Thanks....
Kindly advise on any changes in this diet for fat loss..

Quote:

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Originally Posted by Dpinto3

Done !!
Changed the title to avoid future confusion.....
And yes Nephets you do have a point... Thanks....
Kindly advise on any changes in this diet for fat loss..

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how long have you been running this current diet. Are you gaining or loosing.

Quote:

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Originally Posted by Dpinto3

all macro data is from my fitness pal

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MyFitnessPal is great! It makes things easy for tracking.

Can you put in the daily totals for protein, carbs, fats?

I added up the carbs manually and arrived at 335, and that is a LOT for a guy at 19% body fat looking to cut. Why so much bread?

I have been using this diet since a week, m observing no gains but I suppose 1 week is too early to tell.
I have a noticeable reduction in healing time though.

Quote:

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Originally Posted by Dpinto3

I have been using this diet since a week, m observing no gains but I suppose 1 week is too early to tell.
I have a noticeable reduction in healing time though.

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Bread is basically pure sugar. At least that's how your body sees it

Quote:

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Originally Posted by oldnsedentary

Can you put in the daily totals for protein, carbs, fats?

I added up the carbs manually and arrived at 335, and that is a LOT for a guy at 19% body fat looking to cut. Why so much bread?

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Ohh I forgot to mention the individual macro totals.

Protein = 245
Carbs = 350
Fat = 23.4

So you suggest I reduce the carbs ?? How much macros must I maintain for a healthy fat loss ??

Quote:

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Originally Posted by Dpinto3

Ohh I forgot to mention the individual macro totals. Protein = 245 Carbs = 350 Fat = 23.4 So you suggest I reduce the carbs ?? How much macros must I maintain for a healthy fat loss ??

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You are eating too much food to lose weight.

Your fats are too low. Would like to see at least 50-60 g of fats. You need healthy fats.

You should eating around 1650-1700 Cals to cut.

Quote:

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Originally Posted by Dpinto3

Ohh I forgot to mention the individual macro totals.

Protein = 245
Carbs = 350
Fat = 23.4

So you suggest I reduce the carbs ?? How much macros must I maintain for a healthy fat loss ??

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If I were you I would run that diet one more week to see what your body is doing. If you get no change then you have a good idea of where your maintenance is. If you are gaining weight/fat, then you know you are eating too much. I'm not a big fan of picking numbers out of the air for cutting and bulking. we are all very different. I would up your fats as suggested. 60 sounds as good a spot to start as any. keep your overall calorie intake consistent for this upcoming week though so you will have to reduce your carbs to make room for more fats.
so lets assume you are gaining weigh or staying the same on that current diet. next step is to get yourself into a negative energy balance. That's one of two things ( or both lol). Increase energy expenditure (cardio) and/or reduce energy consumption... start dropping carbs. I would do 20 min of cardio every morning. your not trying to burn off fat in those 20 min, so much as trying to get your metabolism higher over the next bunch of hours. so keep that in mind. you don't have to kill yourself during the 20 min. just get a good sweat going. I would next start to drop my carbs. for simplicity I like to keep my protein and fat consistent...that way I only have to manipulate one variable, carbs. so lets say you lock in your protein at 245 and your fat stays at 60. Id then knock off 500 calories worth of carbs or 125 carbs right out of the gate to get the scale moving in the right direction. do that for a couple weeks to see what's going on with your body. If you are losing weigh I would stick to that diet until you plateau. I like to try to lose weight eating as much as possible. If you hit another sticking point, drop the carbs again. As the diet progresses I make smaller carb adjustments. next sticking point drop them 50-75 etc. If you start slashing calories by large amounts early on, in 3 months you will be at a sticking point doing cardio and eating 1000 calories a day. not a lot of options after that. hope that helps a bit.

Quote:

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Originally Posted by Nephets

If I were you I would run that diet one more week to see what your body is doing. If you get no change then you have a good idea of where your maintenance is. If you are gaining weight/fat, then you know you are eating too much. I'm not a big fan of picking numbers out of the air for cutting and bulking. we are all very different. I would up your fats as suggested. 60 sounds as good a spot to start as any. keep your overall calorie intake consistent for this upcoming week though so you will have to reduce your carbs to make room for more fats.
so lets assume you are gaining weigh or staying the same on that current diet. next step is to get yourself into a negative energy balance. That's one of two things ( or both lol). Increase energy expenditure (cardio) and/or reduce energy consumption... start dropping carbs. I would do 20 min of cardio every morning. your not trying to burn off fat in those 20 min, so much as trying to get your metabolism higher over the next bunch of hours. so keep that in mind. you don't have to kill yourself during the 20 min. just get a good sweat going. I would next start to drop my carbs. for simplicity I like to keep my protein and fat consistent...that way I only have to manipulate one variable, carbs. so lets say you lock in your protein at 245 and your fat stays at 60. Id then knock off 500 calories worth of carbs or 125 carbs right out of the gate to get the scale moving in the right direction. do that for a couple weeks to see what's going on with your body. If you are losing weigh I would stick to that diet until you plateau. I like to try to lose weight eating as much as possible. If you hit another sticking point, drop the carbs again. As the diet progresses I make smaller carb adjustments. next sticking point drop them 50-75 etc. If you start slashing calories by large amounts early on, in 3 months you will be at a sticking point doing cardio and eating 1000 calories a day. not a lot of options after that. hope that helps a bit.

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Thanks a lot !!
Would follow the same and track my weight once every week.
Lets see what results I obtain at the end of every week.
Would update the progress next week !!

Quote:

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Originally Posted by RaginCajun

You are eating too much food to lose weight.

Your fats are too low. Would like to see at least 50-60 g of fats. You need healthy fats.

You should eating around 1650-1700 Cals to cut.

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Should I increase the quantity of chicken and include red meat to increase fats ??

Quote:

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Originally Posted by Couchlockd

Bread is basically pure sugar. At least that's how your body sees it

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Thanks for the feedback..... Stopped my bread and am looking for alternatives already especially beans and legumes (e.g. more green gram or addition of soy beans, etc.)

Quote:

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Originally Posted by oldnsedentary

Can you put in the daily totals for protein, carbs, fats?

I added up the carbs manually and arrived at 335, and that is a LOT for a guy at 19% body fat looking to cut. Why so much bread?

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Huge fan of bread !!! lol
I grew up eating bread and I literally feel like my meals are incomplete without it !!
Stopped the bread though... Thanks !!

Quote:

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Originally Posted by Couchlockd

Bread is basically pure sugar. At least that's how your body sees it

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Which bread? This is way to broad of a statement to apply to all breads.

OP: You can look at the macros of breads and find one that will fit your goal better as not all breads are created equal!

Quote:

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Originally Posted by tarmyg

Which bread? This is way to broad of a statement to apply to all breads.

OP: You can look at the macros of breads and find one that will fit your goal better as not all breads are created equal!

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Wheat and white

Quote:

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Originally Posted by Dpinto3

Should I increase the quantity of chicken and include red meat to increase fats ??

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I wouldn't go crazy with fats from read meat. try nuts or EVOO. Something on the healthy side.

Quote:

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Originally Posted by Couchlockd

Bread is basically pure sugar. At least that's how your body sees it

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If you want to make that statement that both white and wheat breads are made from refined flours that digest quickly and thus spiking blood sugar levels similar to sugars than I would be in agreement.

However, that's only applicable to when you eat solely bread.

When you make a sandwich and add other foods into the meal the rate of digestion, and following blood sugar spike, is completely changed.

I will add that the healthiest breads to eat should list either 100% whole wheat or 100% whole grain as the first ingredient.

That shouldn't be confused with 100% wheat or 100% grain.

Sprouted grain bread is slightly healthier than the two above but imo isn't worth the price increase.

Bread ingredients to avoid are high fructose corn syrup, hydrogenated oils, ADA/ADC and dyes.

Quote:

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Originally Posted by numbere

If you want to make that statement that both white and wheat breads are made from refined flours that digest quickly and thus spiking blood sugar levels similar to sugars than I would be in agreement.

However, that's only applicable to when you eat solely bread.

When you make a sandwich and add other foods into the meal the rate of digestion, and following blood sugar spike, is completely changed.

I will add that the healthiest breads to eat should list either 100% whole wheat or 100% whole grain as the first ingredient.

That shouldn't be confused with 100% wheat or 100% grain.

Sprouted grain bread is slightly healthier than the two above but imo isn't worth the price increase.

Bread ingredients to avoid are high fructose corn syrup, hydrogenated oils, ADA/ADC and dyes.

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I eat nickels "35" multigrain only.

Its 35 cal per slice.

I see they have some real good options at 3x the price, line the "diabetic sprouted grains" but 6$ a loaf, no thank you

Quote:

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Originally Posted by Couchlockd

I see they have some real good options at 3x the price, line the "diabetic sprouted grains" but 6$ a loaf, no thank you

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I stopped buying bread because I couldn't stop snacking on PB sandwiches.

Now I eat my egg whites in a huge pancake with PB and a whole wheat sorghum mix.

The only time I'd spend $6 on a loaf of bread was if Balkan made it and used adrol in the ingredients.

I love bread...pb on a really good multigrain is like candy...you have to live a little...

Quote:

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Originally Posted by ghettoboyd

I love bread...pb on a really good multigrain is like candy...you have to live a little...

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That sure does sound delicious especially if you add in a glass of milk.

You should to be careful when buying multi grain bread because multi grain doesn't necessarily mean whole grain.

Unlike the terms 100% whole wheat or 100% whole grain the term multi grain isn't regulated.

There are manufacturers of whole grain multi grain bread you just need to read the label.

That way you're not paying a premium for cheap refined grain flour bread.

Quote:

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Originally Posted by Dpinto3

Should I increase the quantity of chicken and include red meat to increase fats ??

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For increased fats:
Nuts, as somebody mentioned. Also, eat the eggs with the yolk. Egg yolks have some healthy fats. I eat 6-8 whole eggs every day. Olive oil is another good source. Chop up some of that chicken into small pieces and fry it in olive oil and season to taste!

PB usually has sugar listed as the second ingredient . . .

Quote:

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Originally Posted by oldnsedentary

PB usually has sugar listed as the second ingredient . . .

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Attachment 166909



Attachment 166910

Not mine

Krema 100

Snickers natural

Just peanuts only ingredient

Quote:

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Originally Posted by Couchlockd

Attachment 166909



Attachment 166910

Not mine

Krema 100

Snickers natural

Just peanuts only ingredient

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I use Homemade Peanut butter so I do not add any kind of sugars just plain olive oil & little melted butter :)

Kindly check my Diet plan I have prepared considering all your suggestions and advice.
Age: 26 Weight: 165 lbs
Sex: Male Height: 5’ 6”
Body Fat: 19% LBM: 132 lbs
Total daily energy expenditure: 2640 calories
Now comes the diet (kindly note all macro data is from my fitness pal and google search)

Breakfast-
1. Eggs (white) (free range)- 5 servings
Calories= 80
Protein= 18 g
Carbs= 1.2 g
Fat= 0 g
2. Low fat milk (Almarai)- 200 ml
Calories= 80
Protein= 6.4 g
Carbs= 9.4 g
Fat= 2.2 g
3. Orange Navel medium (3” Dia.)
Calories= 87
Protein= 1.7 g
Carbs= 22 g
Fat= 0.2 g
4. Egg (yolk- cooked) (free range)- 1 servings
Calories= 64
Protein= 3.2 g
Carbs= 0.7 g
Fat= 5.4 g
5. Homemade real peanut butter- 1 tablespoon
Calories= 53
Protein= 2 g
Carbs= 2 g
Fat= 5 g
Calories in breakfast = 364 calories
Macros: Protein= 31 g, Carbs= 18 g, Fat= 13 g

Lunch-
1. Green Gram / Lentils (boiled)- 50 g
Calories= 174
Protein= 12 g
Carbs= 31.5 g
Fat= 0.6 g
2. Steamed Chicken breast, skinless & frozen – (1 ½ fillet) 175 g
Calories= 208
Protein= 37.6 g
Carbs= 0 g
Fat= 5.2 g
3. Egg (yolk- cooked) (free range)- 1 servings
Calories= 64
Protein= 3.2 g
Carbs= 0.7 g
Fat= 5.4 g
Calories in Lunch = 446 calories
Macros: Protein= 53 g, Carbs= 32 g, Fat= 11 g

Snacks 1-
1. Eggs (white) (free range)- 5 servings
Calories= 80
Protein= 18 g
Carbs= 1.2 g
Fat= 0 g
2. Green Gram / Lentils (boiled)- 50 g
Calories= 174
Protein= 12 g
Carbs= 31.5 g
Fat= 0.6 g
3. Egg (yolk- cooked) (free range)- 1 servings
Calories= 64
Protein= 3.2 g
Carbs= 0.7 g
Fat= 5.4 g
Calories in Snacks 1 = 318 calories
Macros: Protein= 33 g, Carbs= 33 g, Fat= 6 g

Snacks 2-
1. Eggs (white) (free range)- 5 servings
Calories= 80
Protein= 18 g
Carbs= 1.2 g
Fat= 0 g
2. Green Gram / Lentils (boiled)- 50 g
Calories= 174
Protein= 12 g
Carbs= 31.5 g
Fat= 0.6 g
3. Egg (yolk- cooked) (free range)- 1 servings
Calories= 64
Protein= 3.2 g
Carbs= 0.7 g
Fat= 5.4 g
4. Homemade real peanut butter- 1 tablespoon
Calories= 53
Protein= 2 g
Carbs= 2 g
Fat= 5 g
Calories in Snacks 2 = 371 calories
Macros: Protein= 35 g, Carbs= 35 g, Fat= 11 g

Dinner-
1. Steamed Chicken breast, skinless & frozen – (1 ½ fillet) 175 g
Calories= 208
Protein= 37.6 g
Carbs= 0 g
Fat= 5.2 g
2. Eggs (white) (free range)- 5 servings
Calories= 80
Protein= 18 g
Carbs= 1.2 g
Fat= 0 g
3. Green Gram / Lentils (boiled)- 50 g
Calories= 174
Protein= 12 g
Carbs= 31.5 g
Fat= 0.6 g
Calories in Dinner = 462 calories
Macros: Protein= 68 g, Carbs= 33 g, Fat= 6 g


TOTAL CALORIES: 1961 Cals.
TOTAL MACROS:
1. PROTEIN- 220 gms
2. CARBS- 151 gms
3. FAT- 46 gms