Please review my diet.

[lifejunkie]

Age: 18, Body fat: 20% (estimation), Height: 6’0
Aiming for 12%BF or better, gains in lean mass.


5:45 Wake-up, Supps: 1 multivitamin
6:00 Morning cardio, 40 minutes total.

6:30 Meal 1:
6 egg whites [Cal: 99 Fat: 0 Carb: 2 Prot: 21]
4oz turkey [Cal: 175 Fat: 4 Carb: 0 Prot: 33]
½ cup oatmeal [Cal: 145 Fat: 2 Carb: 25 Prot: 6]

Totals [Cal: 419 Fat: 6 Carb: 27 Prot: 60]




9:00 Meal 2:
1 red potatoes [Cal: 145 Fat: 0 Carb: 34 Prot: 3]
4oz chicken [Cal: 119 Fat: 3 Carb: 0 Prot: 21]

Totals [Cal: 264 Fat: 3 Carb: 34 Prot: 24]




11:00 Pre-workout shake:
½ banana [Cal: 54 Fat: 0 Carb: 14 Prot: 1]
½ cup oats [Cal: 145 Fat: 2 Carb: 25 Prot: 6]
1 scoop whey[Cal: 130 Fat: 2 Carb: 15 Prot: 20]

Supps: BCAA ½ serving
Totals [Cal: 230 Fat: 4 Carb: 54 Prot: 27]

11:30 Weight training



12:30 Post-workout shake:
½ banana [Cal: 54 Fat: 0 Carb: 14 Prot: 1]
½ cup oats [Cal: 145 Fat: 2 Carb: 25 Prot: 6]
2 scoop whey[Cal: 260 Fat: 4 Carb: 30 Prot: 40]

Supps: BCAA ½ serving
Totals [Cal: 360 Fat: 6 Carb: 69 Prot: 47]




1:00 Meal 3:
8oz Tilapia [Cal: 288 Fat: 8 Carb: 1 Prot: 50]
1 red potato [Cal: 145 Fat: 0 Carb: 34 Prot: 3]
Veggies

Totals [Cal: 433 Fat: 8 Carb: 35 Prot: 53]





3:00 Meal 4:
1 can tuna [Cal: 194 Fat: 1 Carb: 0 Prot: 43]
1 red potato [Cal: 145 Fat: 0 Carb: 34 Prot: 3]
Veggies

Totals [Cal: 339 Fat: 1 Carb: 34 Prot: 46]




5:00 Meal 5:
4oz turkey [Cal: 175 Fat: 4 Carb: 0 Prot: 33]
½ cup oatmeal [Cal: 145 Fat: 2 Carb: 25 Prot: 6]

Totals [Cal: 320 Fat: 6 Carb: 25 Prot: 39]




8:00 Meal 6:
8oz chicken [Cal: 238 Fat: 6 Carb: 0 Prot: 42]
If hungry, veggies.

Totals [Cal: 238 Fat: 6 Carb: 0 Prot: 42]

9:00 Bedtime




Daily Totals: [Cal: 2603 Fat: 40 Carb: 278 Prot: 338]

[1buffsob]

You haven't told us your weight. But I can say with fair certainty, you won't be dropping much fat with this diet unless you weigh 250lb+.

[lifejunkie]

Weight: 195

Sorry I thought I had this in the original post...


What do you suggest I drop? I didn't think it was that far off balance, please explain.

Thanks

[1buffsob]

For your stats, it's more of a maintainence diet, perhaps a little under. Your kcals are too low to build any substantial muscle, and your carbs are too high to lose much fat. You need to go one way or the other. Bulk or cut. At your stats, I'd cut.

Check the stickys atop the forum for some guidelines.

[lifejunkie]

Okay… So you are saying that my overall calorie intake isn’t enough to build lean mass, and my carb’s are to much for fat loss.

Let me see if I can break this down real quick.
So, I need to first find my base daily caloric intake correct? Which is figured by body mass times 15, correct?

Which puts me at 2925, to maintain.

Would a good ratio of Fat/Prot/Carbs for cutting be something like…
Fat: 10%, Prot: 60%, Carbs: 30%? (I just pulled these numbers out of nowhere.)



Hmm…. I really need a better idea of what to do here.. I read the cutting sticky and it doesn’t break down specific enough. Much to vague.

[audis4]

Okay… So you are saying that my overall calorie intake isn’t enough to build lean mass, and my carb’s are to much for fat loss.

Let me see if I can break this down real quick.
So, I need to first find my base daily caloric intake correct? Which is figured by body mass times 15, correct?

Which puts me at 2925, to maintain.

Would a good ratio of Fat/Prot/Carbs for cutting be something like…
Fat: 10%, Prot: 60%, Carbs: 30%? (I just pulled these numbers out of nowhere.)



Hmm…. I really need a better idea of what to do here.. I read the cutting sticky and it doesn’t break down specific enough. Much to vague.

Google the harris benedict formula...much more accurate than multiplying by 15.
Your carbs are very high for cutting bro.
I would start out by getting your maintenance cals and reducing those by 20%. Drop cals little by little after your fat loss has haulted.
When I cut, my macros looked like:
(cals)2519 (protein)298.5 (carbs)200 (fats)58.5
I weighed around 200lbs with less BF.
This should get you started.