PLEASE Critique my diet.

[ultra40]

Critique my diet please...I've lost 13 pounds in the last month and maintained muscle. This is the basic diet i have followed, other than on sunday when i allow myself to cheat (Moderatly!). please let me know if there is anything i should take out or add to finish cutting the next 8 pounds i would like to before i build back up.

7am-Run
8am- 20g nitrotech and 1/2 cup oatmeal or 6 eggs (4 eggwhites, 2eggs)
930am-workout and Whey shake immediatly after(40 grams)
11am- 8-10 oz chicken breast and either brown rice, wheat pasta, or potatoe
230pm- Can of tuna or 4 oz grilled tilapia
6pm- Dinner- 8oz chicken/ Round steak / Fish. Sweet potatoe or mixed vegatbles and a salad ( Tbsp fat free italian)
9pm- Apple/ Tbsp peanut butter.
Bedtime- Protein shake (casein)

Any help would be nice or suggestions...It had worked well but i believe there are always possible improvements. Thanks

[Narkissos]

Hi...got your PM.

Critique my diet please...I've lost 13 pounds in the last month and maintained muscle. This is the basic diet i have followed, other than on sunday when i allow myself to cheat (Moderatly!). please let me know if there is anything i should take out or add to finish cutting the next 8 pounds i would like to before i build back up.

Personally i don't believe in cheating...but that's another discussion.

I don't see your weight or any indication of your body composition listed here.

TDEE/BMR calculations would be more than moderately helpful.

As it stands, it'd be impossible to assist you in re-calculating macros (should that be necessary) based on what you've provided below.

That's another thing... macros aren't provided below either.

However, i'm gonna be making suggestions based on your food combination

7am-Run
8am- 20g nitrotech and 1/2 cup oatmeal or 6 eggs (4 eggwhites, 2eggs)
930am-workout and Whey shake immediatly after(40 grams)

The cardio; meals; and workout are awfully close together.

Personally I'd just do the cardio post workout...and consume carbs in the post-workout meal...as opposed to protein-only.

11am- 8-10 oz chicken breast and either brown rice, wheat pasta, or potatoe

macros? Serving size of the carb source?

230pm- Can of tuna or 4 oz grilled tilapia

so far your protein intake seems to be all over the place.

Calculate your protein needs...and your pre-decided meal-timing to work out total number of meals per day. Divide your allotted protein by the number of meals... Now you have the gram total per meal.

On a sidenote: add a serving of vegetables here.

Maybe 2 grams of fish oil caps...should your kcal restrictions allow.

6pm- Dinner- 8oz chicken/ Round steak / Fish. Sweet potatoe or mixed vegatbles and a salad ( Tbsp fat free italian)

See the following: "macros? serving size of carb component?"

Also.. which is it?

Sweet potato or mixed vegetables?

The two are not interchangeable.

9pm- Apple/ Tbsp peanut butter.

This is not a 'meal'.

Bedtime- Protein shake (casein)

Nothing i'd change here per se.

If kcal restrictions allow for the inclusion of fish oil... I'd add another 2-5 gr here.

Any help would be nice or suggestions...It had worked well but i believe there are always possible improvements. Thanks

np.

There's always room for improvement.

Congrats on the fat-loss already achieved.

Keep at it.

-CNS

[ultra40]

Thank you very much, when i get a chance to add everything together i'll take all your advice and correct my diet. Very clear and helpful information. Thank you.

[ultra40]

My height is 6'4
Weight is 227
BF% is right around 10..(10.3 a week ago)
I am adding all my food throughout the day and will have everything more exact by tonight to see how it all adds up.

[ultra40]

Ok i have changed my diet and i think this is alot better. Let me know if there is anything else that just doesn't sound right. Remember this is a cutting diet for 227 pounds and 10% BF trying to cut to 220.

Meal 1 590/8/59/65
6 egg whites
1 cup oats
1 scoop whey

Meal 2 550/5/85/43
PWO shake
40r dextrose

Meal 3 280/1/36/29
fish(4oz)
veggies(10oz)

Meal 4 295/19/3/32
tuna(can)
nuts(25g)

Meal 5 508/6/22/67
chicken(200g)
1/2 cup Brown Rice
1 scoop whey

Meal 6 340/5/0/62
Chicken(200g)
1 scoop whey

Bedtime 230/12/10/35
a scoop casein
Flax(12 pills)


Total= 2800 cal/ 56 fat/ 205 carbs/ 323 Protein