i would like a bit of critique on diet.
i have not done any cycles, but i do plan on doing a cycle in the future. right now my issue is bf is too high(25-27). i am 5'9 215 pounds, ive been lifting for about 2 years consistently always been the active chubby kid. Ive been reading many of the posts about how people should be around 15 percent before doing a cycle. so before i do a cycle i want to drop 10 -12 percent, so i am committing myself to eating right but i would like a bit of critique for my diet plan.
breakfast: oatmeal with sliced banana 2 boiled eggs and some orange juice
2 hours later' protein shake
lunch: 4 oz of chicken breast with cut up veggies
2 hours later a protein shake
dinner: 4 oz of salmon with half cup of rice
then before bed 1/2 cup of fat free cottage cheese.
i work out at different times each day, since my work and school schedule is not consistent on a day to day basis.
this diet consists of 120-140 g protein 80-100 g of carbs 30-40 grams of fat and 1500-1700 calories.
thanks in advance.
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What is your water intake like? You should be at 1 gallon a day normally and definitely when trying to drop bf% and be on a caloric deficit.
As soon a you take a piss, first thing in the morning should be a 1/2 whey 1/2 casein shake to give both fast and slower digesting protein. Or just whey if thats what you have. Then do your morning rituals and have your breakfast after that.
I won't critique everything but I will say this in regards to your goals and what your breakfast is. Drop the OJ. You are getting your carbs from the oats which are lower glycemic then the OJ and you also have the banana. I would really say add 2 tsp of low fat no sugar added peanut butter to your oatmeal if you feel you need the carbs and drop the banana. Definitely keep the eggs. 2 yolks won't brake you in regards to fat.
Up your water intake. Add lemon or lime juice in with it for flavor if need be or a scoop or 2 of BCAA's.
Up the protein intake as has already been suggested.
See how you function with some carb cycling or only intake of non low glycemic or high fibrous carbs post work out.
breakfast: oatmeal with sliced banana 2 boiled eggs and some orange juice
I would have 3-5 egg whites and 1 whole egg, oatmeal, OJ, berries (blueberries etc.), cottage cheese and some vegetables.
2 hours later' protein shake
This ok but I would replace it with whole foods bro. Whole food > protein shakes. I would eat maybe a can of tuna and some vegetables. Make a wrap if you want but I avoid the carbs.
lunch: 4 oz of chicken breast with cut up veggies
Add cottage cheese or greek yogurt.
2 hours later a protein shake
Again WHOLE foods. I'm a fan of turkey burgers. Get some turkey burgers, I don't even use a bun or anything. So maybe Turkey patty and mixed veggies.
dinner: 4 oz of salmon with half cup of rice
If this is PWO this is fine. But I wouldn't have carbs this close to bed time.
then before bed 1/2 cup of fat free cottage cheese.
Good. Maybe add some peanut butter and celery sticks.
My key points for you would be to concentrate your carbs around Breakfast and all around your workout. After breakfast keep carbs minimum until your pre-workout meal. Make your pre-workout meal an apple and a protein shake. Then post-workout gulf down a gatorade and a protein shake. You should eat vegetables with every meal except for maybe right before bed. And agreed if you are trying to gain muscle this is not ideal. Drop the third protein shake unless if you want to do it like this: As soon as you wake up: protein shake...then 30 min later have your breakfast. Then Pre and Post workout have a protein shake.
When do you workout and when are you busy? What's your weight routine and cardio routine look like bro? And for in between meals maybe eat some almonds or peanuts (UNSALTED!)
i work out 4-5 times a week, i do about an hour and a half of lifting followed by 45-60 mins of running. i keep my reps high 8-12, running i keep improving speed(trying to run at least one marathon in my life). work and school keeps me busy, work is not a set schedule, so whenever they need me. so i always have to look at my schedule for my next week and figure out ahead of time what times i will have a big enough window to do my work out routine.
Yeah if you're that active I would at the least follow what I just told you, if you're doing that much cardio and training you need to take in ample amount of food
thanks man, you have been extremely helpful
thanks man, ive been reading peoples post's and its been very informative. instead of trying to justify me jumping on juice, i rather listen to people who have done it safely. juice gets a bad name because of people who just jump in without informing themselves.
so should i just move my cottage cheese snack into the middle of the day? well ive been reworking my my protein/carbs/fats and im going to increase protein to 300 carbs to 150 and fats to about 60 grams i increased my carbs because i run 10-15 miles a week. do you guys feel this would be a good diet to go from 215 down to about 190 while increasing muscle mass and burning fat?
24 oz of chicken or fish split into 3 meals
oats and eggs in the morning
protein shake before and after workout
2-3 snacks daily consisting of nuts, tuna, cottage cheese and fruits
3 egg whites and 2 whole eggs
does that sound like sufficient fuel?
thanks man, yea when i was prepping my meals for the day in the morning i looked at the 8 total oz for the day i got sad! so i have 2 8 oz serving of chicken/ fish. then for breakfast i upped it to 3 egg whites and 2 whole eggs along with my oatmeal. i appreciate the info. so that should actually get me to around 200-220 grams of protein.
i forgot to add in my post work out protein shake in there aswell, so 3 protein shakes a day.