What do you professional diet Guru's think?

[(TLF) CHAMPION54]

Goals:
My goal is too lower BF% and obviously increase LBM.


Stats:
Age:19 1/2.
Weight:245-250 lbs.
Height:6'1 ft.
BF%: 18-19%.


Meals: 1-5.
12 ounce boneless skinless chicken.
1/2 cup white rice (55g dry rice, makes about 1 cup cooked).
Per meal: Protein: (83g) Carb: (45g) Kcal: (574) Fat: (4g).


Supplements:
Platinum Hydro Whey - Pre & Post workout.
Jack3d - 3 scoops pre workout.
Animal Pak - 1 pak in the morning & 1 pak befor bed.
Fish Oil - 6 grams daily.
Total: Protein: (66g) Carb: (8g) Kcal: (515) Fat: (2g).


Daily Nutrients:
Protein: (481g) Carb: (233g) Kcal: (3385) Fat: (22g).

[mg1228]

Goals:
My goal is too lower BF% and obviously increase LBM.


Stats:
Age:19 1/2.
Weight:245-250 lbs.
Height:6'1 ft.
BF%: 18-19%.


Meals: 1-5.
12 ounce boneless skinless chicken.
1/2 cup white rice (55g dry rice, makes about 1 cup cooked).
Per meal: Protein: (83g) Carb: (45g) Kcal: (574) Fat: (4g).


Supplements:
Platinum Hydro Whey - Pre & Post workout.
Jack3d - 3 scoops pre workout.
Animal Pak - 1 pak in the morning & 1 pak befor bed.
Fish Oil - 6 grams daily.
Total: Protein: (66g) Carb: (8g) Kcal: (515) Fat: (2g).


Daily Nutrients:
Protein: (481g) Carb: (233g) Kcal: (3385) Fat: (22g).

im not a guru by any means but ill try to help till they get here--------will need to know ur tdee---and its kinda hard to lose fat and increase lbm---ur goal should b cut body fat while maintaing lbm---unless ur on gear----i can tell u right now ur fat needs to go up atleast double if not triple(efas of course) and u could lower protein to keep cals the same-----u doin cardio? how much?

[**TOP**]

im not a guru by any means but ill try to help till they get here--------will need to know ur tdee---and its kinda hard to lose fat and increase lbm---ur goal should b cut body fat while maintaing lbm---unless ur on gear----i can tell u right now ur fat needs to go up atleast double if not triple(efas of course) and u could lower protein to keep cals the same-----u doin cardio? how much?

Wonderful advice! +2

[(TLF) CHAMPION54]

im not a guru by any means but ill try to help till they get here--------will need to know ur tdee---and its kinda hard to lose fat and increase lbm---ur goal should b cut body fat while maintaing lbm---unless ur on gear----i can tell u right now ur fat needs to go up atleast double if not triple(efas of course) and u could lower protein to keep cals the same-----u doin cardio? how much?

What should I throw in there for EFAS?
I just started doing cardio, about 15-20 mins after workout!

[energizer bunny]

fish oil, i like udos oil......walnut oil, macadameia, pecan,avacado,olive, hemp oils.....

[**TOP**]

but before you start rearranging things whats your tdee?

[(TLF) CHAMPION54]

3414

[mg1228]

3414

if ur gonna eat at maint cals---u need to do cardio in the morning(45min) and ur cardio pwo---otherwise ur gonna need to create a cal deficit of about 500 under tdee to start off, imo------dam u eat chicken for breakfat-----

[mg1228]

i like smartbalance ***** natty pb and udos and of course fish oil---more than 6 grams---i like 3gr with about 5 of my 7 meals-----u also need to eat fibrous carbs with about 3 of ur meals

[(TLF) CHAMPION54]

i like smartbalance ***** natty pb and udos and of course fish oil---more than 6 grams---i like 3gr with about 5 of my 7 meals-----u also need to eat fibrous carbs with about 3 of ur meals

Fibrous carbs, Such as oats?

[energizer bunny]

such as brocoli, spinach, cabbage...green leafy veg

[(TLF) CHAMPION54]

dam u eat chicken for breakfat-----

Yeah Its cheap, and easy to cook.
Plus I love me some Mrs. Dash!

[(TLF) CHAMPION54]

such as brocoli, spinach, cabbage...green leafy veg

OK thanks!

[I.Muscle]

That is a ton of protein man, diet seems to lack variety. However, if you can stick with it thats great. Good luck bro.

[Twist]

white rice is a bad carb choice

[(TLF) CHAMPION54]

white rice is a bad carb choice

Why is it a bad carb choice?
What would be better?

[(TLF) CHAMPION54]

That is a ton of protein man, diet seems to lack variety. However, if you can stick with it thats great. Good luck bro.

Sometimes I will throw in a pound of top round steak instead.

[stevey_6t9]

Why is it a bad carb choice?
What would be better?

white rice loses alot of nutrients through some processes, and has a relative high GI. sweet potatoe and brown rice are better choices

[NVR2BIG1]

Diet looks fine to me, but it would be a cutting diet for you. Only thing I'd change is throw in a lean steak once every day instead of a chicken meal. The red meat has iron and nutrients the chicken wont provide. I'd stick to it for about 10 wks, and then at that point start adding back in fats. Right now at 18% your body has enough reserves to pull from, and a carb count of 250 grams is a healthy balance because its enough carbs to keep from catabolism but limited enough your body goes outside the realm and dips into stored fat. You will get results from that, a little boring looking to me but if you can stick to it do it!!

[(TLF) CHAMPION54]

white rice loses alot of nutrients through some processes, and has a relative high GI. sweet potatoe and brown rice are better choices

Everytime I go to grab some sweet potatoes I decide not too, because I dont even remember what they taste like.
I will give them a try tho!

[FireGuy]

white rice loses alot of nutrients through some processes, and has a relative high GI. sweet potatoe and brown rice are better choices

Times two on this advice. Also, you are more than likely going to need to up your cardio to drop fat at the caloric intake you outlined.

[NVR2BIG1]

Times two on this advice. Also, you are more than likely going to need to up your cardio to drop fat at the caloric intake you outlined.

See, I'm different in this regard. I look better on white rice and potatoes. I look much more grainy and hard. I know its not the general consensus, but I think in some cases there are exceptions and I may be one of them. I know 2 guys who are pro bodybuilders that told me the same thing. Anyways, just throwing it out there, not trying to stir up anything

[(TLF) CHAMPION54]

Diet looks fine to me, but it would be a cutting diet for you. Only thing I'd change is throw in a lean steak once every day instead of a chicken meal. The red meat has iron and nutrients the chicken wont provide. I'd stick to it for about 10 wks, and then at that point start adding back in fats. Right now at 18% your body has enough reserves to pull from, and a carb count of 250 grams is a healthy balance because its enough carbs to keep from catabolism but limited enough your body goes outside the realm and dips into stored fat. You will get results from that, a little boring looking to me but if you can stick to it do it!!

Yes sir!
I mentioned above that I sometimes I will eat about a pound of top round steak instead of the chicken.

[FireGuy]

See, I'm different in this regard. I look better on white rice and potatoes. I look much more grainy and hard. I know its not the general consensus, but I think in some cases there are exceptions and I may be one of them. I know 2 guys who are pro bodybuilders that told me the same thing. Anyways, just throwing it out there, not trying to stir up anything

Yep, I always advise people to try different things and see what works for them. This seems to be especially true with diet.

[(TLF) CHAMPION54]

Any other suggestions?
Or am I good to go?

[(TLF) CHAMPION54]

Aye brothas!

I have been pre cooking my chicken and brown rice, but do they loose any nutritional value doing that?

[Twist]

Aye brothas!

I have been pre cooking my chicken and brown rice, but do they loose any nutritional value doing that?

honestly it does not matter because you have to cook it anyway to eat it...