I am trying to get my diet straightend out, I dont have a problem really with eating bad foods (I think) its just getting the times to eat it down. Let me know what you think. Looking to cut down to 10%bf
Stats
AGE:23
Height: 5'7
Weight: 167
BF% around 15?? will upload pics later to see what you think. I think im close though
Training experience: solid 5 days a week 2yrs
Diet
Breakfeast 5:20
1/2cup oats 5/27/3 150cals
3eggs or eggbeaters ( just depends on mood) 18/3/0 90cals
1 scoop whey 26/4/2 140cals
49/34/5 380cals
Workout 6:00-7:20
PWO
1scoop whey protein 26/4/2 140cals
4oz gilled chicken 23/2/2 187 cals
1/2 cup of brown rice 5/23/2 218 cals
54/29/8 545cals
Lunch 10:00 or 10:30 (depends on how busy work is)
6oz grilled chicken 35/1/0 165cals
small salad w/out dressing or steamed veggies 1/3/0 17cals
36/4/0 182cals
1:00
1 can Tuna 40/0/1.1 180 cals
1tbsp Mayo (w.Olive oil) 0/2/4 44 cals
40/2/5.1 213 cals
(Thanks cerealkiller326, I honestly have been overlooking tuna I had no clue it had 40g protein)
3:30
6oz grilled chicken 35/1/0 165cals
small salad w/out dressing or steamed veggies 1/3/0 17cals
36/4/0 182cals
5:30 sometimes 6:30 Dinner
(where im most worried about)
8oz chicken 46/0/2 220cals ( sometimes cooked in italian dressing sometimes shake and bake)
green beans 1/4/0 20cals
Sweet Potatoe 1/12/0 54cals
48/16/2 294cals
8:30 or 9
2scoops of Casein before bed (Not sure of brand, switching from whey)
50/4/0 220cals (cytosport complete casein)
Grand Total for day 313/93/20 2016cals
1 time a week usually friday dinner I go for a cheat meal (usually fajitas at our local mexican restaurant) The chips and salsa is what kills me
I came up with these numbers when I weighed 175 about 3 weeks to a month ago. ( Not sure if they are right but i gave it a shot)
167@15% LBM=141.95 LBMx1.5=213 x10=2130 cals
TDEE: 2130 Cals
220Protein/350carb/76fat
Any info would be greatly appreciated, I am looking to cut down to 10%bf
Ive tried to read as much as possible on this site, It has helped me alot. 2yrs ago I weighed 205 (almost all fat lol)
If you need me to post my workout routine I would gladly put it on here, just not sure if I should put it here or in another section
Here are a couple pics Am I close on my 15% bf estimate, ive never had measured but am going off other peoples pics and stats
My phone takes horrible pics and this is immediately after dinner soo I look a little bigger in the gut lol (only spare time I had for pics).
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