Help with my diet

[SHANE704]

Well guys this is my first post on here, I have done alot of reading before actually joining the site and have gained alot of useful info...I watched Milos videos and have seen other diets and would like for some of you to critique mine to make sure I have it mostly right. I am mainly wanting to cut body fat. I work out 4 days a week around 5:00pm and do cardio post work out everyday that I work-out.

Im 23 5' 11" 180 lbs 13-16 bf

BMR 1800 x 1.5 = 2700 TDEE



Meal 1 @ 8:30
1/2 cup egg whites & 2 whole eggs 230/32/2/8
1/2 cup oats 150/5/27/3

Meal 2 @ 10:30
Grilled Chicken breast salad 150/26/5/1.5
Honey mustard 170/0/5/17

Meal 3 @ 1:00
Lean Turkey or tuna 140/24/0/2
1 cup brown rice 150/4/33/1

Meal 4 @ 4:00
Tuna w/ 1 tbls smart balance mayo 195/24/5/4
Sweet potato or brown rice 180/4/41/0

Workout

PWO @ 6:30
2 scoops whey protein w/ 2 tbls natty pb 432/60/19/17


Meal 6 @ 7:00
Steak 400/70/0/12
Veggies 70/5/9/03
1 cup Brown Rice 150/4/33/1

Meal 7 @ 10:00
Casien shake 120/23/4/1

Totals 2107/281/183/70

P 52% C 34% F 13%

Thanks for any and all help!!

[mg1228]

Well guys this is my first post on here, I have done alot of reading before actually joining the site and have gained alot of useful info...I watched Milos videos and have seen other diets and would like for some of you to critique mine to make sure I have it mostly right. I am mainly wanting to cut body fat. I work out 4 days a week around 5:00pm and do cardio post work out everyday that I work-out.

Im 23 5' 11" 180 lbs 13-16 bf

BMR 1800 x 1.5 = 2700 TDEE

I haven't had time to get all macros yet but will follow up with that shortly

Meal 1 @ 8:30
1/2 cup egg whites do 3 whole eggs too
1/2 cup oats
Cup of FFmilkdrop it

Meal 2 @ 10:30
Grilled Chicken breast salad 150/26/5/1.5
Fat free honey mustard (made myself, not bought) 30/0/7/0need a carb or fat source

Meal 3 @ 1:00
Lean Turkey or tuna 140/24/0/2
Rice cake 45/0/8/0.5drop it--do more oats

Meal 4 @ 4:00
Pork or tuna 140/24/0/2
Sweet potato or brown rice 180/4/41/0

Workout

PWO @ 6:30
Protein Shake
Banana drop it--1/2 cup oats

Meal 6 @ 8:00
Steak 400/70/0/12
Veggies 70/5/9/0need complex carb--maybe another sweet potato

Meal 7 @ 10:00
1/2 cup pistacios or 2 tbl spoons Peanut Butter 180/7/8/15need protein source here
FFmilkdrop it--too much sugar

Thanks for any and all help!!

see bold---add up the day for us

[SHANE704]

Since all Im wantin to do is cut body fat is that many carbs from the oats and sweet potato that late in the day good or can I replace it with somethin else

[Damienm05]

He took out a ton of carbs out of your diet via sugar. You've definitely got leeway to eat a damn sweet potato at 8:00 PM! However, what you really should do is have that meal at like 7:15 since it's your PPWO. Then you've got yet more time until bed if it's a psychological thing.

[SHANE704]

is muscle milk ok for a protein shake or do I need straight whey protein

[gbrice75]

Muscle Milk is crap IMO - loaded with a bunch of crap and too much fat, even MM Lite. Go with straight whey PWO.

Personally I use skim milk with my PWO shake because it's just plain disgusting with water - I don't think the 12g of sugar is going to make or break anyone - it's lactose and definitely is not processed by your body in the same way fructose or sucrose is. Granted, it's still high GI but that's not horrible considering it's PWO - when else could you get away with it? I WOULD however drop it from your last meal, at that point it's too much sugar.

[SHANE704]

i have updated and added all macros...please pick away!!! I need all the help I can get...

[SHANE704]

anyone? if you mulitply proteins (g) x4 and carbs (g) x 4 and fats (g) x 9, my calories seem to be way higher than what they would be if you add up all my macros...what am I doing wrong? I mean thats 630 calories from fats alone...

[gbrice75]

Where's the updated plan?

[SHANE704]

i updated my original post

[SHANE704]

[SHANE704]

Where'd everybody go?