I really need your help guys (Dieting)

[mg1228]

mg1228 can you plz take a look at the diet i created. I took your advise and divided my macros to 40 % protein , 40 % carb , 20 % fat and here is what i came up with

8:00 am-9:00 am : 50 min cardio on an empty stomach + 2 fish oil (18 cal, 0 protein, 0 carb, 2 g fat)

9:00 am: 1 scoops weigh protein + 80 g oats + 2 fish oil (449 cal, 37 g protein, 54 g carb, 8 g fat)

11:00 am: 2 egg white + 1 chicken breast + 50 g brown rice + 2 cup brocolli (385 cal, 39 g protein, 49.7 g carb, 4.4 g fat)

2:00 pm: 2 chicken breasts + 50 g brown rice + 2 cup broccoli (461cal, 54.8 g protein, 49.7 g carbs, 6.9 g fat)

4:00 pm: 2 fish oil + supplements + gym + 30 min cardio (18 cal, 0 protein, 0 carb ,2 g fat )

5:30 pm : 1 scoops whey + 80g oats ( 431 cal , 37 g protein , 58 g carb, 6 g fat)

6:30 pm : 1 cans of tuna + 3 tblspoon balsamic vinegar +50 g brown rice +1 cup broccoli ( 403 cal, 42 g protein, 52.9 g carb, 2.7 g fat )thats a big can of tuna--u sure the macros are right?

9:30 pm : 2 chicken breast + 1 fish oil + 1 natty peanut butter ( 324 cal , 46 g protein, 3.5 g carb , 17.3 g fat)

11:30 pm : 1 scoop casein protein + 2 natty peanut butter (285 cal , 28 g protein , 9 g carb, 17 g fat )

Total Calories= 2774 cal
Total Protein= 283.8 g
Total Carb= 276.8 g
Total Fat= 66.3g


Am i good to go or do you prefer any changes ? Also , should i eat every 2 hours or every 3 hours ? And on non-working out should decrease my calorie intake or should i stay the same ? Any advise would be appreciated bro

thanks in advance

i like it---on non workout days just omit pwo shake and oats---or maybe just the oats---omiting the oats will save 300 cals---

looks like u would b eatin every 2 1/2 to 3 hrs----good luck and keep us posted

[cue_artist]

one can of tuna (140 g drained ) is 162 cal , 35.7 g of protein , 1.1 g of fat . But the macros i have in the diet is the protein of the tuna + the protein of the brown rice + prtoein of brocoli.So 35.7g(tuna) +3.8g(brwn rice) + 2.48 (brocoli) = 42 g . So what you are saying that on off days i cut 300 calories ?

[mg1228]

ok---im used to my tuna which is 80cal 18gr pro---yea just drop the pwo oats---im not saying u have to drink the shake---but u could add a chicken breast or somethin

[cue_artist]

On off days should i leave the oats in 1st meal which is protein and oats ? I will still do cardio on off days

[mg1228]

u can or u could do pro/fat---i always did oats---and i started off at 17-18% bf----and i never did pro/fat after cardio---hell i never did pro/fat ever except bfor bed sometimes--which was casein and natty pb few times a week--the other nights i was eating pro/carb/fat---i would eat 3 eggs 2 slice eziekiel bread with natty pb on it--

[cue_artist]

thanks for the help brother . And by the way you did an excellent job . I was watching ur pics yesterday and you really motivated me. My body fat is smillar to yours before u started dieting, just a bit lower . I will keep you posted.

[mg1228]

yea thanks---take some bfor pics----and very good luck