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

[Narkissos]

Alright, So i plugged what I have been eating for the past week into FitDay.com looking to start tracking the macros online..and I can't believe their calculations...but anyway..i wanted to lay this out there...and see what you guys think...ive been on a diet close to this for 2 weeks now..and am up 3 pounds thus far..
Calories/Fats/Carbs/Protein
Meal 1 (430 am)
1 cup egg whites 126.4/.41/1.8/27.5
1 cup Raw Oats 311/5.1/54.3/13.0
1 SlimFast 190/6.0/25.0/10.0

WORKOUT

PWO- EAS Shake 130/2.5/26/23
Protein Bar 190/.6/17/20

Meal 2 (8:00 am)
5 oz Tuna Fish 164/1.2/0/36.2
1 tbsp Mayo 98.9/10.8/.5/0

Meal 3 (10:30 am)
13oz Chicken Breast 720/28.4/0/108.9

Meal 4 (12:45 pm)
13 Oz Chicken Breast 720/28.4/0/108.9
1 Cup Brown Rice 216/1.8/44.8/5
Baked Potato 193/4/37/4

Meal 5 (3:00 pm)
5 oz Tuna Fish 164/1.2/0/36.2
1 tbsp Mayo 98.9/10.8/.5/0

Meal 6 (6:00pm)
10 oz Strip Steak 715/46/0/77
1 Cup Green Beans 82.4/4.3/10.7/2.5

Meal 7 (9pm)
1/2 Cup Almonds 476.5/43/14/16
1 Cup Egg Whites 126.4/.41/1.8/27.5
EAS Shake 130/2.5/26/23


Daily Totals
4850 Calories
197g Fat
134 Carbs
539.8g Protein


So you dont have to go looking for previous posts...ill summarize self/goals

I'm a 25 year old professional baseball player who is coming off of Reconstructive Shoulder Surgury..

I currently sit at 189 Pounds, (6 ft 4) but my playing weight has always been around 215-220 @ 9-10% bf..I stopped lifting for 6 months and lost a lot of my appetite for a solid 10 weeks after surgury and lost a lot of weight..

I'm a very hard gainer and Its a necessity that I preform heavy cardio everyday (6 days a week). (swim 2 miles, run gym sprints for 35 minutes). I lift as heavy as I can, but I'm reluctant to dead lift/shoulder press/bench big amounts due to the new shoulder.

My goal is to get back to my playing weight by October, in time to report to the Latin American Winter Leagues


ok..now help....

too many calories? too much protein? or are the Fitday calculations just wrong?..I eat everything that I listed without problem...and I'm certainly full, but don't feel gorged...

thoughts..

thanks guys

Too many calories? I'd say 'yes' at a glance.

It's too much protein at any rate.

In addition... I don't like your macros at all.

Have you seen any increases in bodyfat thus far?

Please list your total amount of activity per day.

e.g. duration of swimming, weight-training etc.

I'd also like to know if you were still able to do cardio during your period of inactivity.

Also you stated your current weight, as well as your 'normal' bodyfat percentage... but you didn't state your current bodyfat percentage.

Please state that at this time.

-CNS

[standardIssue]

Too many calories? I'd say 'yes' at a glance.

It's too much protein at any rate.

In addition... I don't like your macros at all.

Have you seen any increases in bodyfat thus far?

Please list your total amount of activity per day.

e.g. duration of swimming, weight-training etc.

I'd also like to know if you were still able to do cardio during your period of inactivity.

Also you stated your current weight, as well as your 'normal' bodyfat percentage... but you didn't state your current bodyfat percentage.

Please state that at this time.

-CNS

I do about 100 Laps in the Pool each day and it takes around 30 minutes to complete. Swimming takes place directly after Lifting for 45 minutes.

I do a serious Plyo routine with box jumps and such for 20 minutes on Mondays and Thusdays

I also Run 2 miles every day on my lunch break. Typically takes me about 14 minutes to finish the run. On top of that I have a fairly active job that results in me walking 2-3 miles a day.

I lift M-F. With a Legs/Back/Bi-tri/Legs/Chest split.
Legs and back lifts are heavy, arms and chester are lighter..do to tenderness in repaired shoulder. Each workout takes about 50 minutes and I do an average of 5 excercises per body part.

I haven't seen any increase in body fat thus far and I currently sit @ 12 percent via caliper test.

I wasn't able to preform cardio during my period of inactivity because the jostling motion really hurt the repaired parts (I had the cuff totally rebuilt, as well as the Bicep Tendon cut and stretched.

thanks