Free Diet advice by Narkissos & Novastepp: Intro to Performance Nutrition 101

[peachfuzz]

6'3
240
13%
goal is to get to 10% or under while maintaining LBM.

according to Katch-McArdle my BMR is 2422 and my TDEE is 3754 (multiplier 1.55) this seems high to me and if thats the case my diet is way off. here it is...

Meal 1
2cups oatmeal
2 whole eggs + 4 whites (large)
Cal-532 Fat-19 Carb-52 protein-39

workout

meal 2 (postworkout)
whey isolate with maltodextrin (should i use a different carb source)
Cal-400 Fat-0 Carb-60 Protein-40

Meal 3
Brown rice and chicken bowl
Cal-542 Fat-10 Carb 67 Protein 37

Meal 4
2 cups oatmeal
5oz solid white albacore
Cal-410 Fat-7 Carb-50 Protein-38

Meal 5
32 gram protein shake in 8oz 2%milk
Cal-275 Fat-6 Carb-15 Protein-42

Meal 6
2 medium red potatos
8oz sirloin (or chicken breast)
asparagus
Cal-553 Fat-13 Carb-52 Protein-76

Meal 7
1 cup low fat cottage cheese
Cal-180 Fat-10 Carb-2 Protein-28

Totals
Calories-2892
Fat-65
Carbohydrates-298
Protein-300

what should i add, delete or switch?

also going to be pickin up some quinoa tomorrow what are your thoughts on it?

any input is appreciated.

[Phate]

i remember you mentioning something about fish oil megadosing, can you post the links or studies for that, or write out some info on it when you get a chance

[Narkissos]

6'3
240
13%
goal is to get to 10% or under while maintaining LBM.

Noted.

6'3
according to Katch-McArdle my BMR is 2422 and my TDEE is 3754 (multiplier 1.55) this seems high to me and if thats the case my diet is way off. here it is...

Noted.

Commenting on your diet as is:

Meal 1
2cups oatmeal
2 whole eggs + 4 whites (large)
Cal-532 Fat-19 Carb-52 protein-39

Lower the fat content of the meal to 10gr or thereabouts.

6'3 workout

meal 2 (postworkout)
whey isolate with maltodextrin (should i use a different carb source)
Cal-400 Fat-0 Carb-60 Protein-40

That'd depend on you.

Do you have previous experience with malto?

6'3Meal 3
Brown rice and chicken bowl
Cal-542 Fat-10 Carb 67 Protein 37

...

6'3 Meal 4
2 cups oatmeal
5oz solid white albacore
Cal-410 Fat-7 Carb-50 Protein-38

Cut carbs in half... add the other cup of oatmeal to meal 5.

Add supplemental fats to bump total fat ingested to 10 grams.

6'3 Meal 5
32 gram protein shake in 8oz 2%milk
Cal-275 Fat-6 Carb-15 Protein-42

Drop the milk... add the cup of oats cut from meal 4.

6'3 Meal 6
2 medium red potatos
8oz sirloin (or chicken breast)
asparagus
Cal-553 Fat-13 Carb-52 Protein-76

Too much protein and carbs... Consider revision.

Meal 7
1 cup low fat cottage cheese
Cal-180 Fat-10 Carb-2 Protein-28

Too little protein.

Ok... that being said, let me get to the real critique.

Totals
Calories-2892
Fat-65
Carbohydrates-298
Protein-300

The calories are decent (a little higher than I'd peg you to be honest)... the fat appropriate.

At your bf% however, I'd bump the protein and lower the carbs...

<> 320 gr pro
<> 250 gr carb

I'd spread your protein equally at the least.

I don't see the logic of having a 70gr+ meal followed by a <30gr meal.

also going to be pickin up some quinoa tomorrow what are your thoughts on it?

Decent, low-allergen carb source.

I wouldn't put it as primary however.

-CNS