My new diet plan, criticize it please...

I came up with a diet plan for myself, I went with almost everything that I started eating recently and organized it into meals. My backround info: Male, 27 yrs. old, 173 lb., 5'11", around 24% BF, moderatly quick metabolism. My fitness goal: Lose BF and at the same time gain lean body mass. I am planning on doing 45 min of AM cardio at 65% 3 times a week.

Here it is:

Cal Pr Fat Carb
Meal 1 - 8:30 am

Protein Shake 107 21 1.3 4.6
1 medium apple 72 0 0 19
1 whole egg 77 6 5 1

Total 256 27 6.3 24.6

Meal 2 - 10:30 am

Whole Grain Bread 2 slices 250 10 4.5 41
Tuna 60g serving 134.4 30 1.32 0
Flax oil 1tbsp. 119 0 14 0
Fruit Juice 250ml 110 0 0 28

Total 613.4 40 19.82 69

Meal 3 - 12:30 pm

Chicken Breast 100g serving 98 22 2 0
Rice 80g serving 113 2.9 1.6 21
Veggie Salad 100g serving 42 2 0.2 8.9

Total 253 26.9 3.8 29.9

Meal 4 - 3:15 pm

Whole Grain Bread 2 slices 250 10 4.5 41
Tuna 60g serving 134.4 30 1.32 0
Flax oil 1tbsp. 119 0 14 0
Fruit Juice 250ml 110 0 0 28

Total 613.4 40 19.82 69

Meal 5 - 5:30pm

Rice 80g serving 113 2.9 1.6 21
Salomon 140g serving 130 25 3 1
Veggie Salad 100g serving 42 2 0.2 8.9

Total 285 29.9 4.8 30.9

Meal 6 - 6:00pm

Kellog Vector 1.25 cup 205 5.5 2.8 43
Chocolate Milk 1cup, 2% 167 8.4 2.8 28

Total 372 13.9 5.6 71

Workout 7:00 - 8:00, 8:30 pm

Meal 7 - half an hour after the workout

Protein Shake 214 42 2.6 9.2
Whole Grain Bread 2 slices 250 10 4.5 41
Tuna 60g serving 134.4 30 1.32 0
Flax oil 1tbsp. 119 0 14 0
Fruit Juice 250ml 110 0 0 28

Total 827.4 82 22.42 78.2



Daily Total 3220.2 259.7 82.56 372.6


I need your critique,

Thanks

I know little about diet specifics but one thing that I have learned from SC the man is lose the fruit juice.

What works for me is a just protien shake before bed and now i started add l-glutanine to it and i noticed that my wieght doesn't go up and down anymore, it has stabolized and my straigth has more stanima during my w/o.

Quote:

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Originally Posted by Mu'min

I know little about diet specifics but one thing that I have learned from SC the man is lose the fruit juice.

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What would be a good alternative to fruit jucice ?

I was thinking about diet drinks like diet iced tea or even low sugar, light, peach juice. My stomach can't handle water with my meals, I am fine with water on it's own but not with meals.

Also looking at my diet plan the next thing that would probably go is the chocolate milk because of the sugar, or should it stay? I don't drink milk, I can't stand the taste of it so chocolate milk is the only form of milk that I can drink.

Thanks

3200 cals a day should be your min. # of cals for bulking.

For fatloss purposes you need to create a calorie deficit, in addition using fat cells for energy via cardio (preferably empty stomach cardio).

Doesn't look like you meet either of these two rules.

First things first bro...cardio everday at minimum of 5 days a week and drop your cals to at least 2000 cals a day (considering you want to lose fat).

Post a reveised diet together and we can sort out the details for ya.

Good luck,
~US~

Quote:

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Originally Posted by usualsuspect

3200 cals a day should be your min. # of cals for bulking.

For fatloss purposes you need to create a calorie deficit, in addition using fat cells for energy via cardio (preferably empty stomach cardio).

Doesn't look like you meet either of these two rules.

First things first bro...cardio everday at minimum of 5 days a week and drop your cals to at least 2000 cals a day (considering you want to lose fat).

Post a reveised diet together and we can sort out the details for ya.

Good luck,
~US~

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If I create a calorie deficit in the range of the proposed minimum of 2000 cal. a day would I still gain lean body mass ? I tried to think about it and for some reason the answer is no. I understand that with the lower calorie diet it would be easier for me to reduce my BF but would it conflict with my goal of reducing my BF and gaining lean mass?

I do cardio 5 days a week, post workout, I am there for about 40-45 minutes @ 65%. I train pretty hard so I assume that at the time that I am starting my cardio my stomach is almost empty/the calories are burned up. I am seriuosly thinking about moving my cardio sessions to AM empty stomach scheme.

Correct me if I am wrong but ideally I wouldn't want to loose a lot of weight now that I will have to gain back later on through my bulking stage.

Thanks