Help putting my diet together.

[Oakleys]

I'd like to keep my calorie intake at around 2700

Here is what I have put together:

CARDIO in the morning before eating.

Meal 1 - . Protein Shake - 1 cup oats.
417/ 6.5/ 57.5/ 35.0
Meal 2 - . Protein Shake - 1 cup brown rice.
354/ 2.9/ 51.3/ 29.4
Meal 3 - . 2 chicken Breasts - 1 cup brown rice - Broccoli. Lunch
374/ 6.6/ 54.1/ 24.7
Meal 4 - . Protein Shake - 1 cup oats. PWO
417/ 6.5/ 57.5/ 35.0

Meal 5 - . Varies

Meal 6 - . 2 chicken Breasts - 1 cup oats - Veggies
408/ 9.9/ 54.5/ 27.7
Meal 7 - Improvise, NO CARBS!!!!!!!!!!!!!!!!!!!!! 20g's of fat.


Obviously its no where near perfect. Just need some help filling in the blanks

250 grams of protein a day.
300 grams of carbs a day.
55 grams of fat a day.


I would like to not have so many shakes a day, its fairly hard to get the amount of protein I need a day with my work schedule. Also, I love oats and rice. I've always had brown rice with all my meals since I was very young.

Any and all suggestions would be amazing.


Please critique, criticize, and make fun of me.

[Josh_g]

Wait a minute... 2 chicken breasts are only 374 calories and 30 g protein? I think your macros are off. I'd re-check them.

[Damienm05]

I need your stats.

Age-
height-
weight-
bf%-
BMR-
TDEE-

What are your goals? Be specific. For example if you want to lose 15% body fat to 10% for the summer/spring break while losing minimal muscle. Or you want to maintain your current bf% while increasing lean mass, etc...

If I know the above, I will know what to look for in your diet.

As of now, all I can say is that your fat intake is too low, you need some EFAs in there. And that those shakes, minus the PWO have to go. Find a way, cook meat/veggies/sweet potatoes on your day off and put it in tupperware for the week. Any semi-responsible adult can do this in less than an hour.

[Oakleys]

Wait a minute... 2 chicken breasts are only 374 calories and 30 g protein? I think your macros are off. I'd re-check them.

According to fitday thats what they were. I must have looked them up wrong. I sure hope I did, cause its almost impossibly for me to figure out how to get enough protein each meal to fill my 250 grams of protein a day.

I've been eating healthy for about a year, but I havn't kept it in check and put a good tab on what I eat.

Since I am starting my cycle soon I want to have it all down solid.

[Oakleys]

I need your stats.

Age-
height-
weight-
bf%-
BMR-
TDEE-

What are your goals? Be specific. For example if you want to lose 15% body fat to 10% for the summer/spring break while losing minimal muscle. Or you want to maintain your current bf% while increasing lean mass, etc...

If I know the above, I will know what to look for in your diet.

As of now, all I can say is that your fat intake is too low, you need some EFAs in there. And that those shakes, minus the PWO have to go. Find a way, cook meat/veggies/sweet potatoes on your day off and put it in tupperware for the week. Any semi-responsible adult can do this in less than an hour.

24
5'9
170 - 175 ( for some reason I fluctuate often )
15%


I'm starting a cycle of Test - E, I don't want to bulk up like a balloon. I'm looking for a good LEAN mass gain. I'd like to drop 2% ( im not worried about spring break lol )

I got some tips on how much of everything I need a day from a reputable member here, but I am still open to work on things.

As far as BMR and tDee its still in the works.

[Damienm05]

Ok, well I'll wait for you to do the math. Let me know if you need the formula.

I had similar goals upon starting my cycle, I have been eating right around my TDEE, often over but always clean, and have seen very nice gains and no increase in bf% despite minimal cardio for the past 6 weeks. I start PCT in 3 weeks and am up 20 lbs. No doubt that on 300g of carbs daily, you'll see bloating, I've seen a lot of fluctuating water retention on a low-carb set-up. Just be prepared for that and don't let it discourage your diet. I'll critique what you have posted right now.

[Oakleys]

Ok, well I'll wait for you to do the math. Let me know if you need the formula.

I had similar goals upon starting my cycle, I have been eating right around my TDEE, often over but always clean, and have seen very nice gains and no increase in bf% despite minimal cardio for the past 6 weeks. I start PCT in 3 weeks and am up 20 lbs. No doubt that on 300g of carbs daily, you'll see bloating, I've seen a lot of fluctuating water retention on a low-carb set-up. Just be prepared for that and don't let it discourage your diet. I'll critique what you have posted right now.

Appreciate it man! I am having a bitch time figuring all this crap out. I'm new to the dieting strict part, even though I havn't been un healthy in over a year.

[Damienm05]

I'd like to keep my calorie intake at around 2700

Here is what I have put together:

CARDIO in the morning before eating.

Meal 1 - . Protein Shake - 1 cup oats. 2 whole eggs, 6 egg whites. No shake.
417/ 6.5/ 57.5/ 35.0
Meal 2 - . Protein Shake - 1 cup brown rice. Lean protein, no shake. 6 oz. chicken/turkey breast/canned tuna/tilapia
354/ 2.9/ 51.3/ 29.4
Meal 3 - . 2 chicken Breasts - 1 cup brown rice - Broccoli. Lunch weigh out your food. Food scales are cheap and effective. It also gives you the knowledge to estimate accurately in the future. 4-6 oz. portion of chicken breast. Pre-workout, I'd favor a steak or lean ground beef as a pro source.
374/ 6.6/ 54.1/ 24.7
Meal 4 - . Protein Shake - 1 cup oats. PWO this is the 1 time of day you have a reason to do a shake.
417/ 6.5/ 57.5/ 35.0

Meal 5 - . Varies Variation is fine but this should be another portion of lean protein and complex carb. Veggies would be nice as well. The more variation in carb/pro sources the better. Lentils/ground bison. Sweet potato/swordfish. Endless combinations. If you choose to stick to oats/brown rice, that's fine of course.

Meal 6 - . 2 chicken Breasts - 1 cup oats - Veggies Cut the carbs out of this meal. Have 1/2 an avocado, 2 tbspn. natty peanut butter, 1tbspn. flax oil, etc.. pro/fat meal.
408/ 9.9/ 54.5/ 27.7
Meal 7 - Improvise, NO CARBS!!!!!!!!!!!!!!!!!!!!! 20g's of fat. 20gs of healthy fat should be mixed w/ cottage cheese or casein powder. Something slow-digesting to hold you over till breakfast.


Obviously its no where near perfect. Just need some help filling in the blanks

250 grams of protein a day.
300 grams of carbs a day.
55 grams of fat a day.


I would like to not have so many shakes a day, its fairly hard to get the amount of protein I need a day with my work schedule. Also, I love oats and rice. I've always had brown rice with all my meals since I was very young.

Any and all suggestions would be amazing.


Please critique, criticize, and make fun of me.

Implement corrections, include specific time of meals, add up new macros. We'll get it perfect based on your tdee.

[Oakleys]

Implement corrections, include specific time of meals, add up new macros. We'll get it perfect based on your tdee.

I really appreciate this man.

Is it cool if I pm you once I get my tdee in order?

[Damienm05]

Sure.

[Oakleys]

This is what I believe to be my TDEE and BMR


1059.1 + 74.93 - 163.2 = 970.83 + 66 = 1036.83 = BMR

TDEE = 1036.83 X 1.725 = 1788.53175

So:

BMR = 1036.83
TDEE = 1788.53175

[Damienm05]

Alright, I went ahead and did your math. That's wrong.

At 15% bf and 172.5 lbs. your BMR is 1805. Seems you're at least moderately active (BMR x 1.5), so your TDEE is gonna exactly 2700-2800. You were spot on despite not actually knowing the figures initially, lol.

[edgarr]

Appreciate it man! I am having a bitch time figuring all this crap out. I'm new to the dieting strict part, even though I havn't been un healthy in over a year.

I would figure it out before starting to use AAS! Especially at your age. Based on your goals you can easily reach them without them. Just my 2

[Damienm05]

I would figure it out before starting to use AAS! Especially at your age. Based on your goals you can easily reach them without them. Just my 2

That's why he's here!

[Oakleys]

Alright, I went ahead and did your math. That's wrong.

At 15% bf and 172.5 lbs. your BMR is 1805. Seems you're at least moderately active (BMR x 1.5), so your TDEE is gonna exactly 2700-2800. You were spot on despite not actually knowing the figures initially, lol.

Lol, I looked the equations up, I guess I added someone wrong.


I actually had someone help me figure out a good calorie estimate, I guess they figured the tDee number up for me.



To edgarr - Appreciate the concern. Like I said earlier I've been eating healthy for a while now, I just want to get it flawless. I don't see that a real reason for me not to do a AAS cycle.

[Damienm05]

I don't see that a real reason for me not to do a AAS cycle.

Well, I wouldn't go that far. Your diet is clean but you'll waste your gear w/ all those shake meals. Please wait till we get a solid food program dialed in!

[Oakleys]

Well, I wouldn't go that far. Your diet is clean but you'll waste your gear w/ all those shake meals. Please wait till we get a solid food program dialed in!

Will do, I didn't plan on it until March/april