Can you let me know what you think of my diet PLEASE!!!

[Get hench Die Trying]

Hi all

Set up my diet and was wondering what you thought of it i am trying to cut so having 500 less cals to see how i get on.

My TDEE for cutting is 1865 cals a day Split into 60/20/20 which looks like this protein 46.63 carbs 31.09 fat 6.9 i have most of my fat and carbs in the morning to help try and cut and just to make sure my body has enough time to burn the fat and carbs before bed.

My daily diet looks like this

Morning 0700
80g oats: Calories 285, Protein 8.8g, Carbs 48g, Fat 6.4g
7 egg whites: Calories 147, Protein 35g, Carbs 0g, Fat 0g
Flaxseed Oil, (15ml): Calories 120 Carbs 0g, Protein 0g Fats 12.81g
Totals: Calories 552, Protein 43.8g, Carbs 48g, Fat 19.4g

Before lunch 1000
Brown rice 105g: Calories 121, Protein 3g, Carbs 23g, Fat 1g
Turkey Breast, boneless, skinless (200g): Calories 270, Protein 60g, Fat 2g
Flaxseed Oil, (15ml): Calories 120 Carbs 0g, Protein 0g Fats 12.81g
Total: Calories 499 Protein 62.5g Carbs 22.1g Fat 15.81g

Lunch 1400
Brown rice 105g: Calories 121, Protein 3g, Carbs 23g, Fat 1g
Turkey Breast, boneless, skinless (200g): Calories 270, Protein 60g, Fat 2g
Total Calories 379 Protein 62.5g Carbs 23g Fat 3g

Pre workout 1800
Tuna chunks 100g Drained: Calories 123, Protein 29.25g Carbs 0g Fat 0.65g
Total Calories 123, Protein 29.25g, Fat 0.65g

Post Workout 2000
Tuna chunks 100g Drained: Calories 123, Protein 29.25g Carbs 0g Fat 0.65g
Cold Water Prawns 100g Drained: Calories 104, Protein 21.1g Carbs 0g Fat 1.5g
Total Calories 227, Protein 50.35g, Fat 2.15g

Dinner 2100
Turkey Breast, boneless, skinless (100g): Calories 135, Protein 30g, Fat 1g
Total Calories 135, Protein 30g, Fat 1g

I am not to fussed about getting the 46g protein and 31g carbs and 6g fat in each meal as long as i get them in at some point i don’t really mind (not unless i should mind then i will change it if someone gives me a good reason to).

I train Mon to Fri hour hitting the weights one body part a day plus abs twice a week and 30 min cardio everyday just incline walking keeping my heart rate at about 126-130 or I do the cross trainer at the same heart rate.

I’m also taking some gear as well to not loose muscle and try to get a little bit more muscle if i can.

i have been on this diet for 2 weeks now and put on 2.2lbs so i am wondering if it’s the gear or fat that i am putting on i did my BF% (9 point check) a few days ago and it said i was 7.3% but not too sure if it is or not i used a website to do the body fat.


Any advice to help me loose that extra bit of fat would be helpful and thank you in advance if you need any more info I’ll be happy to answer them.

[Back In Black]

What is a 'little bit of gear'? Your diet needs work!

Focus carbs in meal 1 and pre and Post workout. Don't exceed 10g fat in any carbohydrate meal.

[Back In Black]

And 105g of uncooked brown rice is gonna give you over 60g carbs!

[gbrice75]

^^ I agree with this. (I was referring to Stem's first post. He must've posted the above right before I posted. Fast fingered whore!!)

Your food choices are pretty solid, but your rationale for how your diet is set up is flawed logic IMO. Your body doesn't just burn fat and carbs before bed because you're not taking them at the moment. Your body is breaking down and building up all throughout the day and night. I'd set my diet up with the majority of carbs focused around your workout window, and a small serving for meal 1. That's when your body will need (and use) them the most.

Keep your other meals moderate in fat, and high in protein like every meal should look.

[Get hench Die Trying]

I'm on one rip 200 test tren and mast I read the packet on the brown rice and got the carb details off of it so what should I lower my brown rice down to you?? And what kinds of stuff do I need to change to make it prefect??

[Get hench Die Trying]

What is a 'little bit of gear'? Your diet needs work!

Focus carbs in meal 1 and pre and Post workout. Don't exceed 10g fat in any carbohydrate meal.

So would you put the meal carb meals before and after work out and have the fat with my tuna and prawns I just couldn't find anything to top up my fat apart from flaxseed and plus it's good omega 3,6 and 9 any advice on what you would change to make it better apart from the two things already stated (moving carb and fat to it's own meals and having more carbs pre and post workout and less carbs in the morning??

[Get hench Die Trying]

Keep your other meals moderate in fat, and high in protein like every meal should look.

so would you try and just have fat in my all protein meals?? No matter what time of day it is?? In other words have them meal 2, 3 and 6??

[gbrice75]

so would you try and just have fat in my all protein meals?? No matter what time of day it is?? In other words have them meal 2, 3 and 6??

I'd make my life easy and just evenly split your fat across all meals.

[Get hench Die Trying]

I'd make my life easy and just evenly split your fat across all meals.

I'm not to fussed about making my life easy I just want to do whatever is right (don't mean to sound rude if I do just the only way I could put it) if it was your diet how would you do it?

[gbrice75]

You don't sound rude.

When cutting, I split my protein and fat evenly across all meals, and split my carbs evenly over 3 meals (am meal, and pre and pwo)

Simple.

[Get hench Die Trying]

Ok I understand now just one more thing SteM said that 105g of brown rice was 60g carbs but everywhere I looked it was 23g which one is right?? Just so I know to make the adjustments if needed?

And would you change anything else apart from splitting my fat into each meal?

I know I said one more but I just want to make sure

Last one promise what would be the benefits of have carbs with out fat in the meal (apart from the fat I get from my protein)?

[Back In Black]

Is your brown rice already cooked?

[Back In Black]

You don't sound rude.

When cutting, I split my protein and fat evenly across all meals, and split my carbs evenly over 3 meals (am meal, and pre and pwo)

Simple.

Me too. Except post workout where I don't add any additional fat to that of my oats and pro blend.

[--->>405<<---]

[QUOTE=Get hench Die Trying;5971670]Hi all

Set up my diet and was wondering what you thought of it i am trying to cut so having 500 less cals to see how i get on.

My TDEE for cutting is 1865 cals a day Split into 60/20/20 which looks like this protein 46.63 carbs 31.09 fat 6.9 i have most of my fat and carbs in the morning to help try and cut and just to make sure my body has enough time to burn the fat and carbs before bed.

that seems low.. what r ur stats??? age weight height bf%?

how did u arrive at tdee of 1865?

[Get hench Die Trying]

Is your brown rice already cooked?

No it's uncooked brown rice at the time I weight it out that is

[Get hench Die Trying]

My states are I'm 25 5'8 175lbs last time I checked which was a few days ago I was 7.3% BF and I did my TDEE from a spreadsheet someone from this forum sent me

[Back In Black]

My states are I'm 25 5'8 175lbs last time I checked which was a few days ago I was 7.3% BF and I did my TDEE from a spreadsheet someone from this forum sent me

I think you need to post a pic. 7% is obscenely low and you wouldn't really want to cut below that unless you are maybe doing a photo shoot or competing!

I'll. Heck my brown rice macros in a while. Can you post a pic of the nutritional chart from yours? What country are you in?

[Get hench Die Trying]

This is the rice I have I'm at the gym right now so can't get a pic yet I'll do one web I get home

[Get hench Die Trying]

I'm in the uk

[Back In Black]

This is the rice I have I'm at the gym right now so can't get a pic yet I'll do one web I get home

As consumed sounds like cooked weight. My brown rice has 67.7g carbs per 100g. What brand is yours?

[Get hench Die Trying]

Mine is asda easy cook so 100g cooked is 21.1g carbs then??

[Back In Black]

That is correct. You need to adjust accordingly and ALWAYS go by uncooked weight. I hate it when they only put cooked weight values on packs! Do yourself a favour and go to Sainsburys for brown basmati rice.

[Get hench Die Trying]

Yea I might have to apart from my f**k up with the rice and fat is everything else good with my diet??

[--->>405<<---]

My states are I'm 25 5'8 175lbs last time I checked which was a few days ago I was 7.3% BF and I did my TDEE from a spreadsheet someone from this forum sent me

at 175 and 7%:bf:
bmr = 1964, tdee = 3045 (5day/week)

175 and 10%bf:
bmr = 1913, tdee = 2965

175 and 12%bf:
bmr = 1878, tdee = 2912

175 and 15%bf:
bmr = 1827, tdee = 2832

i think u get my point...

[Back In Black]

Rewrite it based on the info in posts 2&10 and relist.

Fish oil is a better choice of supplemental fats, you'll have enough omega 6&9 from the test of your diet.

As far as cals and macros are concerned I can't really comment until we know exactly where you bf is. Photo's would help enormously!

[--->>405<<---]

Rewrite it based on the info in posts 2&10 and relist.

Fish oil is a better choice of supplemental fats, you'll have enough omega 6&9 from the test of your diet.

As far as cals and macros are concerned I can't really comment until we know exactly where you bf is. Photo's would help enormously!

to have a tdee of 1864cals hed have to have 85lbs LBM or 38.56kg LBM...

[Get hench Die Trying]

well my TDEE is 2,365 -500 gives you the 1865 there is no space on my spreadsheet to input body fat so i dont know.

[Get hench Die Trying]

Keep in mind that I used to be a fat f***ker weighing in at 110kg of pure fat I have a lot of loose skin if u want I'll post my measurements as well if u need

[--->>405<<---]

well my TDEE is 2,365 -500 gives you the 1865 there is no space on my spreadsheet to input body fat so i dont know.

i only weigh 10lbs more than u (185) and my tdee is @2800.. i think ur tdee calculations are off..

[Get hench Die Trying]

Are they to low then??

[Back In Black]

You are lean but not 7%, maybe 10, difficult with only 1 pic at that angle.

How much leaner do you want to be? I suspect you could cut at about 2000 cals, maybe more based on your cycle. How long into the cycle are you?

[Get hench Die Trying]

You are lean but not 7%, maybe 10, difficult with only 1 pic at that angle.

How much leaner do you want to be? I suspect you could cut at about 2000 cals, maybe more based on your cycle. How long into the cycle are you?

im only in my second week but already feel it working strength has gone thru the roof my measurments for my 9 point check are

Chest 4mm
Back 10mm
Bi 2mm
Tri 4mm
Kidney 9mm
Front side 4mm
Abs 7mm
Quad 6mm
Calf 4mm

I want to get as cut as i can just to see how i look at a low body fat.

im just about to redo my diet ill post it up later to see how it is and if it good to go

[Get hench Die Trying]

Morning 0700
75g oats: Calories 267, Protein 8.25g, Carbs 45g, Fat 6g
7 egg whites: Calories 147, Protein 35g, Carbs 0g, Fat 0g
Totals: Calories 414, Protein 43.25g, Carbs 45g, Fat 6g

Before Lunch 1000
Tuna chunks 100g Drained: Calories 123, Protein 29.25g Carbs 0g Fat 0.65g
Flaxseed Oil 7ml Calories 57 Protein 0.5g Carbs 0.77 Fat 5.97g
Total Calories 180, Protein 29.30g, Carbs, 0.77 Fat 6.62g

Lunch 1400
Tuna chunks 100g Drained: Calories 123, Protein 29.25g Carbs 0g Fat 0.65g
Cold Water Prawns 100g Drained: Calories 104, Protein 21.1g Carbs 0g Fat 1.5g
Flaxseed Oil 5ml Calories 41 Protein 0.1g Carbs 0.55 Fat 4.27g
Total Calories 268, Protein 50.45g, Fat 6.42g

Pre workout 1700
Brown rice 37g Uncooked: Calories 121, Protein 3g, Carbs 23g, Fat 1g (When Cooked)
Turkey Breast, boneless, skinless (200g): Calories 270, Protein 60g, Fat 2g
Flaxseed Oil 7ml Calories 32 Protein 0.4g Carbs 0.44 Fat 3.41g
Total: Calories 423 Protein 63.4g Carbs 23.44g Fat 6.41g

Post workout 2000
Brown rice 37g Uncooked: Calories 121, Protein 3g, Carbs 23g, Fat 1g (When Cooked)
Turkey Breast, boneless, skinless (200g): Calories 270, Protein 60g, Fat 2g
Flaxseed Oil 7ml Calories 32 Protein 0.4g Carbs 0.44 Fat 3.41g
Total: Calories 423 Protein 63.4g Carbs 23.44g Fat 6.41g

Dinner 2300
Turkey Breast, boneless, skinless (100g): Calories 135, Protein 30g, Fat 1g
Flaxseed Oil 6ml Calories 49 Protein 0.6g Carbs 0.66 Fat 5.12g
Total Calories 184, Protein 30.06g, Carbs 0.66, Fat 6.12g

Totals

Calories: 1892
Protein: 279.86
Crabs: 93.86
Fat: 37.98


Let me know if this is better

[Back In Black]

I think you have a veggie phobia, where's the green stuff?

Also I think you need an extra 200-300 cals or else you will be under eating and almost easing your cycle.

How many cycles have you done?

I would up carbs in the 3 carb meals to 50g each and get the fats at 45g total. Protein try and even out to 40g per meal.

[Back In Black]

And your turkey macros are for cooked?

[Get hench Die Trying]

I think you have a veggie phobia, where's the green stuff?

Also I think you need an extra 200-300 cals or else you will be under eating and almost easing your cycle.

How many cycles have you done?

I would up carbs in the 3 carb meals to 50g each and get the fats at 45g total. Protein try and even out to 40g per meal.

The green stuff is to much to cook i guess I could add them in just for the healthy factors

[Get hench Die Trying]

And your turkey macros are for cooked?

I got the macros for the turkey off of one of the stickies at the top is that alright or are they wrong as well I can't find grilled turkey nutrition info on the net it only comes up with roasted I looked at an app I have on my iPhone it says grilled turkey breast (contributed) and has the same info from the macros sticky if not let me know and I'll change that as well

[Back In Black]

The green stuff is to much to cook i guess I could add them in just for the healthy factors

Cook them up 3-4 days in advance as you should with your rice etc. Brocolli only takes 5 mins to cook anyway.

[Back In Black]

I got the macros for the turkey off of one of the stickies at the top is that alright or are they wrong as well I can't find grilled turkey nutrition info on the net it only comes up with roasted I looked at an app I have on my iPhone it says grilled turkey breast (contributed) and has the same info from the macros sticky if not let me know and I'll change that as well

Approx 22g protein and 2g fat per 100g raw skinless turkey breast.

[Get hench Die Trying]

What is it the same cooked as well as raw or is it different if it is can someone PLEASEEEE tell me what they are (this diet stuff is really hard)