Ant Tweaks to this diet ?

[Windex]

Curious if I'm making any blunders with my diet that I'd like to start in a week or two due to my current one becoming bland.

NOTES:

- Endomorph, I put on weight very easily, hence I want to keep fats/carbs as low as possible without becoming exhausted/lethargic
- Allergic to all Nuts & Fish
- NO COTTAGE CHEESE - Otherwise I will live on my toilet
- Lifting Weights 5 Days/Week + 2 Days/Week of Rest
- Cardio @ 45mins/day for 5 days/week
- No Postworkout Meal on rest days
- I have not included onions, spices, garlic, celerey, or the tomatoe jus I cook with for beef as they are negligible
- I have not included the EVOO content from marinating my chicken.
- Taking an extra 1000mg of Vitamin C / day ontop of the 1000 mg from AnimalPak.
- 15g of BCAA's Fasted in the morning. 15g Intra-workout.

Stats:

Age: 20
Height: 5 10
Weight ~178 (Was down as low as 173, had some family-death induced depression been trying to get through it)
Bodyfat: ~19% (Need to be recalculated)
TDEE : ~2700

PROPOSED DIET:

Macros = Protein / Carbs / Fat / Total Cals

Meal 1: 8:00am


1 AnimalPak 3/2/0/20
200g Boneless Skinless Chicken Breast 48/0/2/200
1/4 Cup Brown Rice: 3/37/2/160
1 Cup Broccoli
1 Cup Cauliflower

Totals: 54/39/4/380

Meal 2: 10:00am

125g Boneless Skinless Chicken Breast 30/0/1.25/125
6 Asparagus
1 TBSP EVOO 0/0/14/120

Total: 30/0/15/245

Meal 3: 1:00pm

125g Boneless Skinless Chicken Breast 30/0/1.25/125
1 Tbsp Flax Seed 4/4/6/90
1 Cup Broccoli
1 Cup Cauliflower

Total: 34/4/7/215

Meal 4: 4:00pm

1 AnimalPak 3/2/0/20
3 Oz 99% Lean Ground Beef 27/0/0/103
2 Tbsp Flax Seed 8/8/12/180


Total: 38/10/12/283

Meal 5: 6:00pm (Pre-Workout)

2 TBSP Flax Seed 8/8/12/180
1/2 Scoop ON Whey 12/2/0.5/60
2/3 Cup Rolled Oats 8/40/4/240

Total: 28/50/16.5/480

7:00 - 7:45 Workout, 7:45 - 8:30 CARDIO

Meal 6: 9:30pm (Post Workout)

1 Scoop ON 100% Whey 24/4/1/120
1/2 Cup Brown Rice: 8/69/3/320
5g of Creatine mixed into shake

Total: 32/73/4/440

Meal 7: 10:00pm

1 Scoop ON CASEIN 24/3/1/120
1 Tbsp Flax Seed 4/4/6/90

Total: 28/7/7/210

Bed = 10:30pm

Grand Totals: 240/179/62/2253
50% Protein, 37% Carbs, 13% Fat.


Questions:

- Can I cut 1/3 cup of rolled oats or 1/2 cup of Rice and add some more flax seed to get my fats up ? I'd possibly like to drop 5% between Protein & Carbs

and add it to Fats

- Flax Seed + Casein powder = good combo pre-Bed ?


- Should I cut my half scoop of whey pre-workout and just add eggs or egg whites ?

- Overall thoughts ?

[-KJ-]

Your food choices are good just the macro split aint great. Im like you meaning I gain weight easily. A good place to start would be a split of 50 / 30 / 20.
Fats are way too low and I would just concentrate on having your Carbs at breakfast, pre wo and PWO.
So the 30% of carbs could be split up to 10% each meal.
So yeah id cut out some carbs for more fats.

I feel you need more protein Pre - WO and obviosly take this from meal one and make that 125g chicken breast. This be ok because you take BCAA's right.

I not too sure about the flax and casein... Casein is already slow digesting and flax would slow it more so maybe just keep it to Casein.

Other than meal one you do not have enough veggies in your diet. I eat one bag of broccoli and one bag of colliflower each day. The carbs content is low and I dont add them in. Also the fibre nutrients you get from these is great. I would add more of these in.

Just my opinion... If you dont agree with anything let me know. Im sure the gurus be in soon.

[Windex]

Your food choices are good just the macro split aint great. Im like you meaning I gain weight easily. A good place to start would be a split of 50 / 30 / 20.
Fats are way too low and I would just concentrate on having your Carbs at breakfast, pre wo and PWO.
So the 30% of carbs could be split up to 10% each meal.
So yeah id cut out some carbs for more fats.

I feel you need more protein Pre - WO and obviosly take this from meal one and make that 125g chicken breast. This be ok because you take BCAA's right.

I not too sure about the flax and casein... Casein is already slow digesting and flax would slow it more so maybe just keep it to Casein.

Other than meal one you do not have enough veggies in your diet. I eat one bag of broccoli and one bag of colliflower each day. The carbs content is low and I dont add them in. Also the fibre nutrients you get from these is great. I would add more of these in.

Just my opinion... If you dont agree with anything let me know. Im sure the gurus be in soon.

Aye In my previous diet i Had a 53/34/13 split and found I was a little tired at times. Been trying to figure out what kind of macro split works. I could cut 1/3 cup of Oatmeal from Pre-workout and replace it with another 1/2 scoop of whey. More veggies it is then .

The only thing I disagree with is the chicken but not for the points you made. After like 30 mins at costco at the chicken section with my calculator looking like a crazy person I discovered that 9 chicken breasts @ ~$27.16 = every 2 Chicken breasts will be 450g. So it's already kinda sketchy dividing the chicken up as it is and my numbers aren't exactly on point but it's cumulative. One way or another I eat 2 chicken breasts that total 450g for the day.

[Windex]

Updated my diet a bit - more veggies & Fat.

What do the gurus think ? I haven't seen Damien, Gbrice, or Tbody here lately ?

[baseline_9]

Diet looks ok and macros are not far from where I would put them either.....

Just run with this and see what happens to your weight..... There is no point in nit picking at calories and macros unless they are way off...


IMO your right where u need to be so just go with it, watch the scale, watch the mirror and see how you feel....


If I was you I would look to add the carbs that you dont get on non workout days to the pre workout meal on training days....

[-KJ-]

Looks good to me.... Nice to see more veggies in there.
I would suggest dropping carbs to 150g and up fats to 75g puts you around the 2250 mark.
Otherwise your gtg. Keep me updated on your progress. Im roughly same stats as you little smaller. little lighter.
Good Luck - KJ

[Windex]

Thanks guys, I'll keep you posted.

[gbrice75]

Before I even look much at the diet - aside from your daily workout/cardio regimen, how active of a lifestyle do you have? Lay out a typical week for me if you can.

[Windex]

Before I even look much at the diet - aside from your daily workout/cardio regimen, how active of a lifestyle do you have? Lay out a typical week for me if you can.

Fairly / moderate active I guess. Thursday I do heavy labour (working for a large animal vet whose on call, basically going from farm to farm nonstop for 13 hours restraining animals, constantly walking through acres of farm, etc). On any other given day my regular job requires me to little movement (not allowed to post what it is on these forums but more or less a desk job with maybe ~30 minutes of walking throughout a 6-8 hr shift). I work 3days/week at that job. I walk to and from my gym every day to workout (20 minutes each way, with a few hills). I also play basketball 2-3 times a week for 90 - 120 minutes which replaces the cardio on those days.

Any other time is either spent cooking, cleaning, eating, or researching AAS + diet + training.

I believe that is what a usual week looks like for me.

[gbrice75]

You may have your TDEE figured too high to begin with. I'm throwing the basketball out because it's replacing your cardio for those days; hence, it's not additional activity. So basically 1 day a week you have a heavy labor job, and you walk to and from the gym (great btw) - i'd consider you light to moderate.

I'm not saying I think 2300-ish calories is high for you, but if you aren't seeing results, i'd look at overall calories before macro splits. I'm finding that most people completely overestimate the amount of calories they need. You can easily accomplish a larger deficit by incorporating carb cycling (as I mentioned in my PM to you) - even 1-2 days a week can reduce another 500+ calories from your total. Just something to consider.

[Windex]

You may have your TDEE figured too high to begin with. I'm throwing the basketball out because it's replacing your cardio for those days; hence, it's not additional activity. So basically 1 day a week you have a heavy labor job, and you walk to and from the gym (great btw) - i'd consider you light to moderate.

I'm not saying I think 2300-ish calories is high for you, but if you aren't seeing results, i'd look at overall calories before macro splits. I'm finding that most people completely overestimate the amount of calories they need. You can easily accomplish a larger deficit by incorporating carb cycling (as I mentioned in my PM to you) - even 1-2 days a week can reduce another 500+ calories from your total. Just something to consider.

Interesting, I will try out your advise and see how I feel after 10-14 days. Out of curiosity, why do you discredit the basketball ? I am not shooting around it's an hour and half full court game.

[SlimmerMe]

Do you do any fasted cardio? I saw 45 minutes 5x's a week but is any fasted at all? curious.....

[Windex]

Do you do any fasted cardio? I saw 45 minutes 5x's a week but is any fasted at all? curious.....

All postworkout. Gonna try to make a concerted effort to do fasted morning cardio.

[gbrice75]

Interesting, I will try out your advise and see how I feel after 10-14 days. Out of curiosity, why do you discredit the basketball ? I am not shooting around it's an hour and half full court game.

With a moderate carb refeed every 7 to 10 days, you should feel good and replenished.

I should have been more clear; I wasn't discrediting the basketball at all. What I meant was you're not playing basketball in addition to cardio, you're counting it AS your cardio, therefore it's not additional activity. I was counting it as a standard workout/PWO cardio (even if it's not PWO) type thing.

If you were just doing your workout and cardio every day (basketball or otherwise) like I do, i'd consider you lightly active. Now adding in your walk to and from the gym plus your 1 day/week strenuous job, i'd put you at borderline moderate.

If you did your workout and PWO cardio, cycled to and from the gym, played ball at night, and hiked on the weekends, i'd consider you much higher. See where i'm going?

[Windex]

With a moderate carb refeed every 7 to 10 days, you should feel good and replenished.

I should have been more clear; I wasn't discrediting the basketball at all. What I meant was you're not playing basketball in addition to cardio, you're counting it AS your cardio, therefore it's not additional activity. I was counting it as a standard workout/PWO cardio (even if it's not PWO) type thing.

If you were just doing your workout and cardio every day (basketball or otherwise) like I do, i'd consider you lightly active. Now adding in your walk to and from the gym plus your 1 day/week strenuous job, i'd put you at borderline moderate.

If you did your workout and PWO cardio, cycled to and from the gym, played ball at night, and hiked on the weekends, i'd consider you much higher. See where i'm going?

Got it thanks for the help Gbrice, I've lowered calories slightly and upped my amount of veggies instead. Still have the energy and no change on the scale yet but it's motivating that I still can still pump the engine with less calories to work with.