PLEASE.. Critique my nutrition plan

[neaty01]

Age:22
Height:180cm
Weight:82.9kg
Bf%: roughly 25%
Very little experience in dieting and nutrition.


Tdee: 2100
Deficit:300
=1800
225g-p 135g-c 40g-f
Cardio and weight training to cut.
Lift- 5-6 times a week
Cardio- 3-5 times a week


Meal 1
3 egg whites and 1 whole egg
P-21g c-0.6g f-5g
Oats (with water)
P- 3g c- 15.9g f-2.3g
3x fish oil caps
P-0 c-0 f-3g

Workout- cardio and weights

Meal 2 pwo
200g chicken breast
P- 60.4g c-0g f-7.2g
200g sweet potatoe
P- 2.4g c- 42g f- 0.6g
100g broccoli
P-4.8g c-14.4g f-0.8g
3x fish oil caps
P-0 c-0 f-3g


Meal 3

240g tuna chunks in brine (drained)
P- 56g c- 0g f- 1.2g
200g sweet potatoe
P-2.4g c-42g f- 0.6g
100g green beans
P-1.6g c-3.2g f- 0.4g


Meal 4
200g chicken breast
P-60.4g c- 0g f-7.2g
100g broccoli
P- 4.8g c- 14.4g f-0.8g
160g spinach
P- 5g c-0.8g f- 1.2g
100g green beans
P-1.6g c-3.2g f-0.4g

Totals: P= 223g. C=136g. F=37g

Please feel free to critique and tell me what i need to change etc.
thanks in advance..

[neaty01]

Oh and ive split 50/30/20

[Back In Black]

That's a pretty good effort as a first attempt, we'll done.

I'd be moving those carbs from meal 3 to pre workout personally and maybe another 20g protein into this meal too. How soon after you eat are you training?

Are you doing cardio and weights or weights and cardio?

How long is your cardio and what type of cardio are you doing?

[neaty01]

That's a pretty good effort as a first attempt, we'll done.

I'd be moving those carbs from meal 3 to pre workout personally and maybe another 20g protein into this meal too. How soon after you eat are you training?

Are you doing cardio and weights or weights and cardio?

How long is your cardio and what type of cardio are you doing?

Thanks man, glad to hear that.

Some days ill be doing fasted cardio early morning when i have time, start off with:
Fast pace walking on an incline for around 45-60 mins
Then go back to the gym around 1-2 hours after i have eaten to do weights.
However because im on shift work some days i may have to do it all at once. So ill be doing weights first then cardio after after meal 1.

[Back In Black]

Sounds good.

Re: cardio - burn as many calories as you can. Don't worry that you will 'burn muscle' if you train too hard when you are fasted. In truth, your bodyfat will help preserve your muscle until you are sub15%. At that point you can consider doing some lower intensity steady state cardio but, until then, tear it up.

Also keep your lifting intense and try and limit east between sets to 1 minute.

Move those carbs and protein as suggested and relist the diet.

What is your goal in terms of bodyfat?

[neaty01]

Sounds good.

Re: cardio - burn as many calories as you can. Don't worry that you will 'burn muscle' if you train too hard when you are fasted. In truth, your bodyfat will help preserve your muscle until you are sub15%. At that point you can consider doing some lower intensity steady state cardio but, until then, tear it up.

Also keep your lifting intense and try and limit east between sets to 1 minute.

Move those carbs and protein as suggested and relist the diet.

What is your goal in terms of bodyfat?

Ok will re list the diet plan. Thanks for the advice mate

[neaty01]

Oh and goal as in bf% is to around 10 to 15% an then bulk up from there.