More help on my diet... please!

[Baseball_Player85]

Ok this is my new modified diet. Can someone let me know what you think. I am trying to cut fat because my Body Fat % is too high. Let me know what you think... Thanks!!!


age: 25
Height: 6'1
Weight: 250
Body Fat: 25%


Breakfast
1 whole egg -102 cal. 7 g. fat / 1 g. carb. / 7 g. pro.
6 egg whites -102 cal. 0 g. fat / 0 g. carb. /24 g. pro.
1 cup oatmeal -166 cal. 2 g. fat / 58 g. carb /10 g. pro.
1 oz. blueberries -14 cal. 0 g. fat / 3 g. carb. / 0 g. pro.


Post Workout
6 oz. baked chicken -210 cal. 4.5 g. fat / 0 g. carb. / 33 g. pro.
Whole wheat bread -76 cal. 1 g. fat / 13 g. carb. / 4 g. pro.

Snack
6 oz. canned tuna -218 cal. 6 g. fat / 0 g. carb. / 40 g. pro.
1 oz. almonds -161 cal. 14 g. fat / 6 g. carb. / 6 g. pro.

Lunch
6 oz. baked chicken -210 cal. 4.5 g. fat / 0 g. carb. / 33 g. pro.
½ cup of brown rice -108 cal. 1 g. fat / 22 g. carb. / 3 g. pro.
½ cup of broccoli -77 cal. 2 g. fat / 5 g. carb. / 3 g. pro.

Snack
6 oz. canned tuna -218 cal. 6 g. fat / 0 g. carb. / 40 g. pro.
Whole wheat bread -76 cal. 1 g. fat / 13 g. carb. / 4 g. pro.

Dinner (optional on protein source)
6 oz. Tilapia -150 cal. 4.5 g. fat / 0 g. carb. / 31.5 g. pro.
6 oz. Salmon -255 cal. 13.5 g. fat / 0 g. carb. / 31.5 g. pro.
6 oz. Flank steak -351 cal. 18 g. fat / 0 g. carb. / 42 g. pro.
6 oz. baked chicken -210 cal. 4.5 g. fat / 0 g. carb. / 33 g. pro.
Ave. Pro. Source -241 cal. 10 g. fat / 0 g. carb. / 34.5 g. pro.
½ cup broccoli -77 cal. 2 g. fat / 5 g. carb. / 3 g. pro.
½ cup brown rice -108 cal. 1 g. fat / 22 g. carb. / 3 g. pro.

Snack
Casein protein shake -120 cal. 1 g. fat / 3 g. carb. / 24 g. pro.
Tbsp.Peanut Butter -200 cal. 16 g. fat / 6 g. carb. / 7 g. pro.




reconfigured totals!!!

Total Calorie Intake: 2,484 cal. 79 g. fat / 157 g. carb. / 278.5 g. pro.

[gbrice75]

Ok this is my new modified diet. Can someone let me know what you think. I am trying to cut fat because my Body Fat % is too high. Let me know what you think... Thanks!!!


age: 25
Height: 6'1
Weight: 250
Body Fat: 25%


Breakfast
1 whole egg -102 cal. 7 g. fat / 1 g. carb. / 7 g. pro.
6 egg whites -102 cal. 0 g. fat / 0 g. carb. /24 g. pro.
1 cup oatmeal -166 cal. 2 g. fat / 58 g. carb /10 g. pro.
1 oz. blueberries -14 cal. 0 g. fat / 3 g. carb. / 0 g. pro.

2 whole eggs here


Post Workout
6 oz. baked chicken -210 cal. 4.5 g. fat / 0 g. carb. / 33 g. pro.
Whole wheat bread -76 cal. 1 g. fat / 13 g. carb. / 4 g. pro.

PWO should be a whey shake, chicken doesn't digest fast enough to fit within the 'window of opportunity' after a workout. Also, drop the bread for a better carb source - a 1/2 cup of oats and a banana would be a great choice

Snack
6 oz. canned tuna -218 cal. 6 g. fat / 0 g. carb. / 40 g. pro.
1 oz. almonds -161 cal. 14 g. fat / 6 g. carb. / 6 g. pro.

Good meal. However this being your PPWO meal, i'd consider dropping the almonds and adding a complex carb here instead

Lunch
6 oz. baked chicken -210 cal. 4.5 g. fat / 0 g. carb. / 33 g. pro.
½ cup of brown rice -108 cal. 1 g. fat / 22 g. carb. / 3 g. pro.
½ cup of broccoli -77 cal. 2 g. fat / 5 g. carb. / 3 g. pro.

Great!

Snack
6 oz. canned tuna -218 cal. 6 g. fat / 0 g. carb. / 40 g. pro.
Whole wheat bread -76 cal. 1 g. fat / 13 g. carb. / 4 g. pro.

Again, go with a cleaner more natural carb choice - most breads are a poor choice. Ezekiel bread is one exception. How about a sweet potato?

Dinner (optional on protein source)
6 oz. Tilapia -150 cal. 4.5 g. fat / 0 g. carb. / 31.5 g. pro.
6 oz. Salmon -255 cal. 13.5 g. fat / 0 g. carb. / 31.5 g. pro.
6 oz. Flank steak -351 cal. 18 g. fat / 0 g. carb. / 42 g. pro.
6 oz. baked chicken -210 cal. 4.5 g. fat / 0 g. carb. / 33 g. pro.
Ave. Pro. Source -241 cal. 10 g. fat / 0 g. carb. / 34.5 g. pro.
½ cup broccoli -77 cal. 2 g. fat / 5 g. carb. / 3 g. pro.
½ cup brown rice -108 cal. 1 g. fat / 22 g. carb. / 3 g. pro.

Might want to stick to a protein/fat meal this late in the day and drop carbs. Drizzle some olive oil over the broccoli, or add an avacado or add your earlier almonds that we removed back in here

Snack
Casein protein shake -120 cal. 1 g. fat / 3 g. carb. / 24 g. pro.
Tbsp.Peanut Butter -200 cal. 16 g. fat / 6 g. carb. / 7 g. pro.

Great!




reconfigured totals!!!

Total Calorie Intake: 2,484 cal. 79 g. fat / 157 g. carb. / 278.5 g. pro.

Macro breakdown looks good. Diet overall looks much better but still needs a bit of work. Suggestions in bold

[Baseball_Player85]

Thanks Gbrice, I had a protein shake as my pwo before, but someone else mentioned I should eat the chicken and brown rice instead so I got rid of the shake afterwards.

can you explain?

also does this diet look good for cutting? I'm currently at 25% BF and want to get down to 17-18%.

[big_dom85]

Not trying to hijack your thread, but im thinking about running your EXACT diet, but im curious if substituting your vegetable choice with Asparagus is ok. what do you guys think?

[gbrice75]

Thanks Gbrice, I had a protein shake as my pwo before, but someone else mentioned I should eat the chicken and brown rice instead so I got rid of the shake afterwards.

can you explain?

also does this diet look good for cutting? I'm currently at 25% BF and want to get down to 17-18%.

Are you sure they suggested chicken and brown rice for your PWO meal, immediately following the workout? That's hard to believe - is it possible you misread and they wanted this to be your PPWO meal (about an hour after the workout/shake)?

You definitely want whey PWO. It's super fast digesting and that's exactly what you want to feed your starving muscles. Also, protein uptake and systhesis is heightened after a workout, your muscle cells are sensitive to insulin and nutrients, etc - that's why they call it the 'window of opportunity'.

A whole food meal (chicken and brown rice for instance) is a perfect PPWO meal since the shake really doesn't do much for you in terms of being a meal. Hope this helps.

[gbrice75]

Not trying to hijack your thread, but im thinking about running your EXACT diet, but im curious if substituting your vegetable choice with Asparagus is ok. what do you guys think?

Asparagus is a great veggies choice. Eat as much of it as you want!

[Baseball_Player85]

Yea I re-read his recommendations to me and he told me to drop the shake. Maybe he didn't notice that was for my pwo meal. The guy seemed to know what he was talking about, but I also have heard to drink a protein shake for your pwo meal.

I am going to go with your recommendation.

Thanks again! very helpful.

[Baseball_Player85]

Not trying to hijack your thread, but im thinking about running your EXACT diet, but im curious if substituting your vegetable choice with Asparagus is ok. what do you guys think?

I'd be honored and don't worry. This is an open Forum we are all here to help and get help.