**My Diet Thread**

[baseline_9]

Currently 183-185 Lbs

BMR = 1946.15

TDEE = 3016 (based on moderate activity 1.55)

TDEE = 2563.6 (based on moderate activity 1.55, taking into consideration 15% BF)

total macros 2732.5 cals...... 57 Fats, 205 Carbs, 335.2 Protein


The Diet


07.30 - 0.75 cup oats, 4 whole eggs, 4 egg whites

10.00 - 1 Cup Rice, 8oz Chicken breast

13.00 - 1 Cup Rice, 8oz Chicken breast

16.00 - 1 Cup Rice, 8oz Chicken breast

20.00 - PWO - 60g Whey, 500ml Milk

21.00 - Salad, 8oz Chicken breast

22.00 - 8oz Chicken Breast




Training Routine


Mon - Legs + Abs, 45 mins CV @ 130 BPM

Tue - Shoulders + Traps + Triceps + Calves, 45 mins CV @ 130 BPM

Wed - Rest

Thu - Back + Abs, 45 mins CV @ 130 BPM

Fri - Chest + Biceps + Calves

Sat - Rest

Sun - Rest


I am considering carb rotation, simply taking out 2 cups of rice one day and ading them in another day ocasionally.


What do the Guru's think?

Forgot to mention that I will be dieting down for 10-16 weeks, trying to get my Bf down to around 8%

[gbrice75]

No Guru here, but I think you're going to get sick of that diet really quick. How about switching up the brown rice in some meals for yams or beans? Switch the chicken breast in some meals with fish, lean beef, or turkey.

Also, list macros for each meal. I'm not sure where you're coming up with 87g of fat from; the only significant fat source I see is the 4 whole eggs which = 18g fat. Is the milk whole? If so, that's another 16g. That's 34g of fat - not enough fat in brown rice or chicken breast to come up with 87g.

Definitely post macros for your meals, it will be easier to pick apart then.

[baseline_9]

No Guru here, but I think you're going to get sick of that diet really quick. How about switching up the brown rice in some meals for yams or beans? Switch the chicken breast in some meals with fish, lean beef, or turkey.

Also, list macros for each meal. I'm not sure where you're coming up with 87g of fat from; the only significant fat source I see is the 4 whole eggs which = 18g fat. Is the milk whole? If so, that's another 16g. That's 34g of fat - not enough fat in brown rice or chicken breast to come up with 87g.

Definitely post macros for your meals, it will be easier to pick apart then.

Ive been eating like this for so long i cant remember, it dnt bother me.

The I think the fat macro is wronge from fit day, saying 55.5g fat from 40 oz chicken breast??

Chicken, breast

40

oz, boneless, raw (yield after cooking)

cals 1,407

fat 55.5

carb 0.0

protein 212.8

Rice, white, cooked, regular

4

cup, cooked

cals 814

fat 1.8

carb 176.4

protein 16.8

Egg, white only, cooked

4

egg white

cals 68

fat 0.2

carb 1.0

protein 14.3

Egg, whole, fried without fat

4

medium

cal 251

fat 17.5

carb 1.4

protein 22.1

Oats, raw

0.75

cup

cal 233

fat 3.8

carb 40.7

pro 9.7

Milk, 1% fat

500

grams

cal 210

fat 4.9

carb 24.9

protein 16.9


pluss the 2 scoops of whey

[mg1228]

8 oz chicken breast is like 6gr fat

[bass]

you said you are about 15% BF and I am assuming you don’t want to put on BF, i would drop the rice/low GI carbs intake PWO and on. Only take them as your body needs them, maybe in the morning and pre WO.

[baseline_9]

8 oz chicken breast is like 6gr fat

Cheers MG, I didnt think the chicken macros were rite, i have amended fat's and cals now. Also added that chicken breast @ 22.00

you said you are about 15% BF and I am assuming you don’t want to put on BF, i would drop the rice/low GI carbs intake PWO and on. Only take them as your body needs them, maybe in the morning and pre WO.

That dont make much sense, but i get what you are trying to say, I think?

Im actually eating Basmati Rice which has a GI of 58, Brow Rice is only 50 and white rice is actually between 80 and 90.

Im going to keep the rice for now and use that as a change in the fucture if I plateau.

I have take the carbs out PPWO and changed for salad.

[Damienm05]

See bold but diet looks pretty good bro. See how you respond and adjust accordingly - you clearly have a good idea of how to eat.

The reason your fat macro is off is because I believe you need to specify "skinless" or "skin not eaten" on fitday. Otherwise, it assumed you're eating the skin, which would yield 50+g of fat per 40 oz.

[Damienm05]

Currently 183-185 Lbs

BMR = 1946.15

TDEE = 3016 (based on moderate activity 1.55)

TDEE = 2563.6 (based on moderate activity 1.55, taking into consideration 15% BF)

total macros 2732.5 cals...... 57 Fats, 205 Carbs, 335.2 Protein


The Diet


07.30 - 0.75 cup oats, 4 whole eggs, 4 egg whites

10.00 - 1 Cup Rice, 8oz Chicken breast

13.00 - 1 Cup Rice, 8oz Chicken breast

16.00 - 1 Cup Rice, 8oz Chicken breast

20.00 - PWO - 60g Whey, 500ml Milk Definitely not the best workout time but considering it's only 2-hours until bed, if you're using whole milk - this is a good shake IMO.

21.00 - Salad, 8oz Chicken breast try to make it 2 cups of fibrous grenn veggies (broccoli, asparagus, green beans, brussel sprouts) as opposed to salad which isn't gonna carry nearly as much NV.

22.00 - 8oz Chicken Breast Come on man, have a steak! Or some casein with a tbspn. of oil/PB or some whole milk cottage cheese




Training Routine


Mon - Legs + Abs, 45 mins CV @ 130 BPM

Tue - Shoulders + Traps + Triceps + Calves, 45 mins CV @ 130 BPM

Wed - Rest

Thu - Back + Abs, 45 mins CV @ 130 BPM

Fri - Chest + Biceps + Calves

Sat - Rest

Sun - Rest


I am considering carb rotation, simply taking out 2 cups of rice one day and ading them in another day ocasionally.


What do the Guru's think?

Forgot to mention that I will be dieting down for 10-16 weeks, trying to get my Bf down to around 8%

Sorry, forgot to quote initially.

[baseline_9]

cheers damien, ill swap the chicken out for 8oz lean mince beef, i was origanly having 8 oz of sirloin, but think ill change it up n hav the mince instead