40% 40% 20% ???

[BigJoshRn]

Ok...I would apreciate a critique...I plan on substituting the chicken thighs for breast when I run out...My wife bought about ten lbs...silly bitch...I plan to sub another midafternoon shake with 2more tbsp of flaxseed to replace the fats. I notice for appetite suppresion the flaxseed helps a lot.
I am 6'0
280lbs
27%bf (maintained on about 4000kcal of crap food/day)
early am workout is five day training split followed by 45min of cardio
pm is walking 30min. I figured my ideal body weight is 100kg or about 225lbs. this would put me at about 8-10%bf.

I am supplementing with
ECA stack
Multi-vit
Glutamine
ZMA

2250 kcals

carbs 20% = 113g carbs/day
fat 40% = 100g/day
protein 40% = 225g/day

Pre-Workout---early am
Protein shake w/ 2tbsp Flaxseed Oil
Fat 26g
Carbs 4g
Protein 40g

Meal #1
Oatmeal 1cup
5 egg whites
1 Tbsp Non-dairy Creamer
1Tbsp Sugar Free Jelly
Fat 2g
Carbs 35g
Protein 23g

Meal #2
2 cans tuna with 2tbsp miracle whip
Brown Rice .5 cup
Broccoli 1cup
Fat 6g
Carbs 27g
Protein 71g

Meal #3
2 chicken thighs
¼ cup brown rice
1 cup broccoli
Fat 31g
Carbs 16g
Protein 49g

Meal #4
2 chicken thighs
½ cup brown rice
1cup broccoli
Fat 31g
Carbs 27g
Protein 49g

Totals
Fat 96g
Carbs 120g
Protein 232g

I really appreciate help guys...thanx a lot!!!

 

[njlw226]

i personally think you are dropping your cals too much to start out.

 

[hrt39]

The fatter chicken thighs would be best if eaten earlier in the day rather than for your late meals. Eating your fats early in the day is better. I like your ratio of 40/40/20, though - overall.

 

[mrzap]

I am a fan of 40/40/20 as well. My last meal of the night consists of protein and fat, minimal or very fibrous carbs.

Usually I will eat either a peice of salmon or chicken (~30-45 protein) over a salad with some fatty dressing (20 grams of fat) and the small size can of chick peas (low net carbs).

 

[Isaac79]

I would change the mayo to extra virgin olive oil.

 

[BigJoshRn]

Well...I bumped the total cals to 2500kcal/day and am now eating boneless, skinless chicken breasts instead of the thighs. I ran into a problem witha loss of fat cals so I added in peanut butter and have started a casien protein shake at bedtime to prevent anabolism at night.