First blood! Please have a look & critique this

[gbrice75]

Hi again,

Based on recent research I have put together a meal plan that I hope will get me to where I want to be. It's probably all jacked up and a complete laugh to the vets here, so thank you in advance for your patience and understanding.
I'm here to fix that with your guidance.

A little about me:

I'm 5'10 180lbs ~10%bf
I'm a carpenter by trade
I am a person that can lose weight like nobody's business down to 160lb but I grow slow and seemingly difficult. I'm muscular and fairly lean.

I can't seem to push past 180lb! My longer term goal is to reach 195lbs with a reasonable BF percentage like 10%.

Online calculators determined that my BMR=1916 calories
and that my TDEE=2970 calories
*surplus at +530 calories making my TOTAL=3500 calories target each day

I hope to eat around 6 meals each day to help reduce the amount of food I need to eat each time.

I have been advised by more than one person that a 40%carb 40%protein 20% fat strategy is a good idea.

Based on these principles of my plan there is a breakdown of the macros looking like this:
CARB PRO FAT
G Per day 350 350 77
Cal per day 1400 1400 700

Assuming 3500 cals/day will work for you, I think your macro breakdown is damn good. The only immediate change i'd make if things don't progress is drop protein to 300g and up carbs to 400g. I would also consider zig-zag dieting. i.e. lower your calories on the weekends (or on non-training days) mostly via reducing carbs considerably - < 50g/day.

Now down to business...

CARBS/FATS/PROTEINS
6AM
Breakfast shake:

1 cup 2% milk. 12/5/9
1/4 cup (2) egg whites 0/0/7
1 scoop EAS whey isolate 3/2/23
2/3 cup uncooked oats 20/2/8
1 small yogurt cup 6/0/3

SHAKE TOTAL: 41/9/50

Would love to have seen total calories for each food and meal total. Changes i'd make - reduce the milk to 1%, swap the yogurt for 1% cottage cheese or plain lowfat greek yogurt. Replace the whey with a protein blend - i.e. casein, whey, egg albumin, etc.

9am
Snack

1/2 cup almonds 13.5/36.5/15
85g Baby Carrots 7/0/1
1 Medium Apple 25/0/0

SNACK TOTAL: 45.5/36.5/16

You're eating a snack where you should be having a meal. This is a wasted opportunity - and a 'meal' completely devoid of protein. Drop this entirely and add 30-40g lean protein + 30-40g complex carb. Drop the almonds and fruits - if you want to keep the apple, eat it at 6am.

12PM
Lunch

1 cup brown rice 45/2/5
145g chicken breast 0/13/30
1/2 yellow pepper 6/0/1
2 slices of cheddar 0/18/14

MEAL TOTAL: 11/33/49

Much better! Drop the cheddar though - too much saturated fat. Add fats back in via fish oil caps - EFA's are what you want.

3PM
Snack

2 slices whole wheat bread 24/2/8
2 tbsp PB 7/16/8
medium banana 27/0/1
1 cup broccoli 4/0/2

SNACK TOTAL: 40/18/19

Another useless meal. No protein source again - add one asap! I'd go with a better carb source, but the wheat bread is ok. Drop the PB to 1 tbsp and add fish oil caps

5pm
Train

Pre-WO protien shake 3/2/23
w/H20

SHAKE TOTAL: 3/2/23

You take the shake right before you train - or do you mean post-WO shake?

6pm
Dinner

1 1/2 cup whole wheat pasta 124/3/24
145g chicken breast 0/13/30
1/2 cup tomato pasta sauce 11/1.5/2
1/2 Zucchini 4/0/1
1/2 yellow pepper 6/0/1

DINNER TOTAL: 145/17.5/58

Good meal, I like this one. Feel free to substitute the chicken for fish, lean beef, etc.

9pm
Snack

1/2 cup 2% cottage cheese 5/2.5/15
1 cup cauliflower 5/0/2
1/2 large tomato 3.5/0/1

SNACK TOTAL: 13.5/2.5/18

Sounds disgusting, but good for you, lol! I'd drop the tomato. Make cottage cheese 1 cup. Add fish oil caps

TOTAL CARBS: 299g (target was 350g)

Easily fixable - we've added complex carbs to some meals above already - and 400g might be your new goal

TOTAL FATS: 118.5g (target was 77g)

Easily fixable - too much PB, 2% milk, almonds, cheddar, etc. All removed or reduced and replaced (but not as much) with fish oils

TOTAL PROTEINS: 233G (target was 350g)

Simple fix as well. 2 meals had no lean protein source - added above. New goal might be 300g anyway, but if need be simply increase portion size. You might want to consider doubling PWO shake

....................................

There you have it... I missed my targets for sure. I clearly have no control over my fat intake and i'm coming in low on proteins for sure. maybe you guys can help me to make a few changes that will make this a better diet plan??

Any information for now will be a tremendous help, thank you for all your time even if all you do is put me on blast for this diet plan.

Repost a new diet with some or all of the changes above, and include total calories for each food/meal this time around. We'll help you sort it further from that point.