Ok, Cutting Diet critique

[go4gold]

Please take into consideration I work graveyard.

Diet
5:30 AM
Protein Drink- P-35g/ F-0g/ C-0g
1 cup Oats-P-12g/ F-5g/ C-54g
Glutamine 500mg

Workout

7:30 AM( PWO)
Protein Drink- P-35g/ F-0g/ C-0g
1 cup Oats-P-12g/ F-5g/ C-54g

9:00 AM
Protein Drink- P-23g/ F-0g/ C-0g
4 Egg Whites- P-26g/ F-0g/ C-0g
2 Eggs Whole- P-12g/ F-10g/ C-1g
½ cup Oats- P6g/ F-2g/ C-27g
Flaxseed 1300mg capsule
Fishoil 1000mg capsule
R-ALA- 300mg

5:00 PM
1 Can Tuna with Mayo- P-38g/ F-11g/ C-0g

7:00 PM
6oz Skinless Chicken Breast- P-42g/ F-17g/ C-16g
4oz Green Beans- P-2g/ F-3g/ C-9g
Flaxseed 1300mg capsule
Fishoil 1000mg capsule
R-ALA- 300mg
Glutamine 500mg

11:30 PM
5oz Steak- P-40g/ F-4g/ C-0
4oz Green Beans- P-2g/ F-3g/ C-9g

Total- P-288g- 1152 cals
F-60g- 540 cals
C-170g- 680 cals
Total Cals- 2372 cals

TDEE- 2893
Stats- 5’ 6”, 158lbs, 17-18% Body Fat, Age 31
Goals- 145lbs and 9-11% Body Fat
No PWO on Cardio only days

[mg1228]

Please take into consideration I work graveyard.

Diet
5:30 AM
Protein Drink- P-35g/ F-0g/ C-0g
1 cup Oats-P-12g/ F-5g/ C-54g
Glutamine 500mg

Workout

7:30 AM( PWO)
Protein Drink- P-35g/ F-0g/ C-0g
1 cup Oats-P-12g/ F-5g/ C-54g

9:00 AM
Protein Drink- P-23g/ F-0g/ C-0gdrop it--do more whites if u want but u prob dont need to
4 Egg Whites- P-26g/ F-0g/ C-0g
2 Eggs Whole- P-12g/ F-10g/ C-1g
½ cup Oats- P6g/ F-2g/ C-27g
Flaxseed 1300mg capsule
Fishoil 1000mg capsule
R-ALA- 300mg

5:00 PM
1 Can Tuna with Mayo- P-38g/ F-11g/ C-0g

7:00 PM
6oz Skinless Chicken Breast- P-42g/ F-17g/ C-16gcheck ur macros--where are those carbs and fat coming from?
4oz Green Beans- P-2g/ F-3g/ C-9gdo some broccoli too
Flaxseed 1300mg capsule
Fishoil 1000mg capsule
R-ALA- 300mg
Glutamine 500mg

11:30 PM
5oz Steak- P-40g/ F-4g/ C-0
4oz Green Beans- P-2g/ F-3g/ C-9gi would do 2 cups broccoli

Total- P-288g- 1152 cals
F-60g- 540 cals
C-170g- 680 cals
Total Cals- 2372 cals

TDEE- 2893
Stats- 5’ 6”, 158lbs, 17-18% Body Fat, Age 31
Goals- 145lbs and 9-11% Body Fat
No PWO on Cardio only days

look for bold type above---there is 6 hr in between ur 11:30 meal and ur pre wo meal---to much time

[go4gold]

look for bold type above---there is 6 hr in between ur 11:30 meal and ur pre wo meal---to much time

So how much closer should I move this up to my pre workout meal. The protein with breakfast is mostly for taste, going to blend breakfast all together and drink, is this ok. Adding brocholli is no problem. Oh that should be zero carve with the chicken. But looks pretty ok fir the most part?

[ripped4herpleasure]

6oz of chicken does not contain 17g fat

[go4gold]

I questioned that also, but fitday said 17. That is probable more like 1g. I usually get the 99% fatfree skinless chicken.

[mg1228]

redo ur macro and calorie totals and re-post---prob more like 3gr fat 0 carbs---thats gonna take off prob 200 cals---so u can add a meal between 11:30 and pre wo---redo with that meal aand we will go from there

[go4gold]

ok, now how does this look. I didn't know broccoli had so much carbs and fat.
Diet
3:00 AM
½ Can Tuna with Mayo- P-19g/ F-6g/ C-0g

5:30 AM
Protein Drink- P-23g/ F-0g/ C-0g
1 cup Oats-P-12g/ F-5g/ C-54g
Glutamine 500mg

Workout

7:30 AM( PWO)
Protein Drink- P-23g/ F-0g/ C-0g
1/2 cup Oats-P-6g/ F-2g/ C-27g

9:00 AM
Protein Drink- P-23g/ F-0g/ C-0g
4 Egg Whites- P-26g/ F-0g/ C-0g
2 Eggs Whole- P-12g/ F-10g/ C-1g
½ cup Oats- P-6g/ F-2g/ C-27g
Flaxseed 1300mg capsule
Fishoil 1000mg capsule
R-ALA- 300mg

5:00 PM
½ Can Tuna with Mayo- P-19g/ F-5g/ C-0g

7:00 PM
6oz Skinless Chicken Breast- P-42g/ F-3g/ C-0g
2 cups Green Beans- P-5g/ F-9g/ C-21g
Flaxseed 1300mg capsule
Fishoil 1000mg capsule
R-ALA- 300mg
Glutamine 500mg

11:30 PM
5oz Steak- P-40g/ F-4g/ C-0
2 cups Broccoli- P-9g/ F-10g/ C-26g

P-265g- 1060 cals
F-77g- 693 cals
C-156g- 624 cals
Total Cals- 2377 cals

TDEE- 2893
Stats- 5’ 6”, 156-158lbs, 16-18% Body Fat, Age 31
Goals- 145lbs and 9-11% Body Fat by end of March
No PWO on Cardio only days

[tsidriver]

That's not the right specs for broccoli. Check your source. You might want to try a different site.

[go4gold]

everyone tells me fitday.

[mg1228]

yea fitday will work---but they give u 100 options---look at broccoli raw----2 cups should b like 60-70 cals no fat mostly carbs

[go4gold]

Ok, yeah, I picked the cooked brocolli