Current diet for leaning up.. check out and comment!!

[fontazya]

Hey guys here is the diet i have just started for leaning up.. i weight around 200lbs.. 13%bf.. 6ft tall and 25 yrs old..

breakfast 8:30- 25g whey protein mixed with 250ml skim wilk, 2/3 cup of oats and banana, 3 fish oil capsules

11:30- 3 small cans of tuna (total about 50g protein) with some fruit usually apple

2:30- 1 large grilled chicken breast and handful of nuts or a muesli bar made of nutes, 4 fish oil capsules

5:30- salmon, avacado and 1 medium sweet potato

Take preworkout at 6:30 and start training at 7.. drink bcaa's during training
Straight after workout usually around 8 drink 45g whey mixed with 45g dextrose and 5g creatine

9- usually some complex carbs like brown rice (1/2 cup) and some chicken/ other lean source of protein, 3 fish oil capsules

11:30- 37.5g casein protein before bed, sometimes take some cottage cheese

Please comment on any changes u think could be useful!!
thanks!!

[fontazya]

Oh yeah i usually take about 2-3 servings of fruit/ day and a few small servings of veggies with some of the meals..

[jypoll]

this is a cutting diet?

breakfast- no milk not even skim
maybe just a half banana

1130- already had fruit for breakfast dont have more here

post-wo i would lose the dextrose eat oats

this diet has no vegetables, you need to have several servings of broccoli,
you can also do a better job of separating fats and carbs, dont have them both in the same meal

please post your total daily macros as well as for individual meals

[fontazya]

yes i have several servings of vegetables throughout the day.. i generally try to leave out fats after the workout and so i get the fats through the day.. i use dextrose only for the insulin spike.. do u think oats would be better here?? i thought they were low gi.. my total macros is usually around 300g protein, 230g carbs and 70g fat

[fontazya]

this is a cutting diet?

breakfast- no milk not even skim
maybe just a half banana

1130- already had fruit for breakfast dont have more here

post-wo i would lose the dextrose eat oats

this diet has no vegetables, you need to have several servings of broccoli,
you can also do a better job of separating fats and carbs, dont have them both in the same meal

please post your total daily macros as well as for individual meals

yes i have several servings of vegetables throughout the day.. i generally try to leave out fats after the workout and so i get the fats through the day.. i use dextrose only for the insulin spike.. do u think oats would be better here?? i thought they were low gi.. my total macros is usually around 300g protein , 230g carbs and 70g fat

[fontazya]

Bump

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

yes i have several servings of vegetables throughout the day.. i generally try to leave out fats after the workout and so i get the fats through the day.. i use dextrose only for the insulin spike.. do u think oats would be better here?? i thought they were low gi.. my total macros is usually around 300g protein , 230g carbs and 70g fat

^^ exactly what u dont want in a cutting diet.. insulin spike halts ur body's ability to effectively mobilize fat cells into the blood stream for oxidation.... oats are better PWO (or anytime IMO)...

next.. and just as important.. what r the total calories for this diet as well as total macros?? how low do u wanna get ur bf%?

as jypoll said there r a few things u need to move around and there are a few things u need to eliminate---> all fruit being one and that meusli bar being another.. u need to move the nuts to ur last meal of the day and eliminate the milk as well..

id also move the avacado to the end of the day...

keep ur carbs limited to meal 1, preworkout, postworkout..

fats in last 2 meals if at all..

[fontazya]

^^ exactly what u dont want in a cutting diet.. insulin spike halts ur body's ability to effectively mobilize fat cells into the blood stream for oxidation.... oats are better PWO (or anytime IMO)...

next.. and just as important.. what r the total calories for this diet as well as total macros?? how low do u wanna get ur bf%?

as jypoll said there r a few things u need to move around and there are a few things u need to eliminate---> all fruit being one and that meusli bar being another.. u need to move the nuts to ur last meal of the day and eliminate the milk as well..

id also move the avacado to the end of the day...

keep ur carbs limited to meal 1, preworkout, postworkout..

fats in last 2 meals if at all..

Thanks for feedback.. i will switch my PWO carbs to grinded up quick oats with my whey protein.. about 40 grams..
So ditch the fruit and try to move some fats to last meal with casein.. so only meals with carbs will be oats in morning.. sweet potato before training and post workout carbs with whey..
Total calories aiming for about 2500-2700/day.. Macros about 40%protein/30%carbs/30%fat.. want to try and get down to about 8%

is this better???
anything else guys??

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

Id do 2500
350g pro
150g carbs
56g fat

See how u do.. If fat doesnt come off fast enuff u could drop carbs further to 125g.. Get in fasted cardio.. When u can.. U may have to take difft measures when u get arpund 10%... If i were u id look into carb cycling..

[fontazya]

Id do 2500
350g pro
150g carbs
56g fat

See how u do.. If fat doesnt come off fast enuff u could drop carbs further to 125g.. Get in fasted cardio.. When u can.. U may have to take difft measures when u get arpund 10%... If i were u id look into carb cycling..

Thanks mate.. i was planning on doing HIIT cardio once a week and about 15-20mins cardio after weights 5 days a week.. fasting cardio is not an option i work too early.. carb cycling is good i will use it later on.. i just hate how tired and low energy u feel on those low carb and zero carb days!!

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

Also u mentioned quik oats.. U may wanna make sure theyre not processed or refined in any way to make em "quik".. Reg oats only take like 10mins

[fontazya]

Yeah they are the quick oats ive heard they are better for post workout cause much smaller and easier to mix into the PWO shake.. not the quick oats that are flavoured or have added sugar!

[jypoll]

yes i have several servings of vegetables throughout the day.. i generally try to leave out fats after the workout and so i get the fats through the day.. i use dextrose only for the insulin spike.. do u think oats would be better here?? i thought they were low gi.. my total macros is usually around 300g protein , 230g carbs and 70g fat

gotta trim these fats down a bit...

and if your talking about the quick oats i am thinking of they are fine... i think they are just chopped up so they cook quicker or something. not quick as in instant with sugar.