Can You See Anything Wrong With This Diet?

[Tonkabosh]

My Stats:

Age - 21
Weight - 230lbs
Height - 5,10"
Bodyfat - 19%
Workout - I'll be doing a typical 5 day Split with HIIT Post Workout 3x a week & SSCV on a stationary bike the other 2 days.
Goal - I have a slight bit of a belly (typical lovehandles etc) which I'd like to get rid of, so that I have a 'flat' stomach at least. I'm not really that bothered at the moment about seeing my abs.

Anyway, I figured out roughly how many calories I need to lose fat (2800Kcals) and constructed a diet based around this number. I'll be eating 6 times a day therefore I just divided 2800 by 6 which was around 470Kcals per meal. The last meal has less than 470Kcals therefore I have a few extra calories to play around with just incase I need to add anything such as a tomato etc to my food in order to make it taste better. Also, just incase I felt a bit peckish between meals & wanted a piece of fruit or something I'd just like some input on my diet from you guys to see if it's fairly decent for what I'd like to accomplish. Thanks a lot.


My Diet:


Meal 1

Protein Shake (2.5 Scoops): 246 Kcals/52g Protein/3g Carbs/3g Fat
2 Teaspoons Chocolate Powder: 26 Kcals/2g Protein/1g Carbs/2g Fat
1.25 Scoop Ultra Fine Scottish Oats: 204 Kcals/5g Protein/37g Carbs/4g Fat

Total - 476 Kcals/59g Protein/41g Carbs/9g Fat


Meal 2

200g Chicken Breast: 224 Kcals/50g Protein/0g Carbs/3g Fat
40g White Rice: 140 Kcals/3g Protein/30g Carbs/0g Fat
1/2 Tablespoon Olive Oil: 60 Kcals/0g Protein/0g Carbs/6g Fat
100g Mixed Veg: 47 Kcals/2g Protein/8g Carbs/0g Fat

Total - 471 Kcals/55g Protein/38g Carbs/9g Fat


Meal 3

40g Muesli: 132 Kcals/5g Protein/24g Carbs/0g Fat
300ml Skimmed Milk: 102 Kcals/9g Protein/15g Carbs/0g Fat
200g Cottage Cheese: 138 Kcals/24g Protein/10g Carbs/0g Fat
16g Mixed Nuts: 98 Kcals/3g protein/1g Carbs/8g Fat

Total - 470 Kcals/41g Protein/50g Carbs/8g Fat


Meal 4 (Post Workout)

Protein Shake (2.5 Scoops): 246 Kcals/52g Protein/3g Carbs/3g Fat
2 Teaspoons Chocolate Powder: 26 Kcals/2g Protein/1g Carbs/2g Fat
2 Slices White Bread: 160 Kcals/4g Protein/30g Carbs/2g Fat
3/4 TBSP Jam: 37 Kcals/0g Protein/10g Carbs/0g Fat

Total - 469 Kcals/56g Protein/44g Carbs/7g Fat


Meal 5

Tin of Tuna: 130 Kcals/30g Protein/0g Carbs/1g Fat
180g Potato: 139 Kcals/4g Protein/31g Carbs/0g Fat
2 Tbsp Extra Light Mayo: 26 Kcals/0g Protein/3g Carbs/1g Fat
100g Mixed Veg: 47 Kcals/2g Protein/8g Carbs/0g Fat
2 Medium Eggs: 130 Kcals/10g Protein/0g Carbs/8g Fat

Total - 472 Kcals/46g Protein/42g Carbs/10g Fat


Meal 6 (Before Bed)

Casein Protein Shake (3 Scoops): 220 Kcals/50g Protein/3g Carbs/2g Fat
20g Mixed Nuts: 122 Kcals/4g protein/2g Carbs/10g Fat

Total - 342 Kcals/54g Protein/5g Carbs/12g Fat


Total Kcals - 2700
Total Protein - 311g
Totals Carbs - 220g
Total Fat - 55g

 

[kalspic]

My Stats:

Age - 21
Weight - 230lbs
Height - 5,10"
Bodyfat - 19%
Workout - I'll be doing a typical 5 day Split with HIIT Post Workout 3x a week & SSCV on a stationary bike the other 2 days.
Goal - I have a slight bit of a belly (typical lovehandles etc) which I'd like to get rid of, so that I have a 'flat' stomach at least. I'm not really that bothered at the moment about seeing my abs.

Anyway, I figured out roughly how many calories I need to lose fat (2800Kcals) and constructed a diet based around this number. I'll be eating 6 times a day therefore I just divided 2800 by 6 which was around 470Kcals per meal. The last meal has less than 470Kcals therefore I have a few extra calories to play around with just incase I need to add anything such as a tomato etc to my food in order to make it taste better. Also, just incase I felt a bit peckish between meals & wanted a piece of fruit or something I'd just like some input on my diet from you guys to see if it's fairly decent for what I'd like to accomplish. Thanks a lot.


My Diet:


Meal 1

Protein Shake (2.5 Scoops): 246 Kcals/52g Protein/3g Carbs/3g Fat
2 Teaspoons Chocolate Powder: 26 Kcals/2g Protein/1g Carbs/2g Fat
1.25 Scoop Ultra Fine Scottish Oats: 204 Kcals/5g Protein/37g Carbs/4g Fat
eat whole foods oats and 8-10 egg whites with one whole egg should be good.
Total - 476 Kcals/59g Protein/41g Carbs/9g Fat


Meal 2

200g Chicken Breast: 224 Kcals/50g Protein/0g Carbs/3g Fat
40g White Rice: 140 Kcals/3g Protein/30g Carbs/0g Fatmake it brown rice same amount
1/2 Tablespoon Olive Oil: 60 Kcals/0g Protein/0g Carbs/6g Fat
100g Mixed Veg: 47 Kcals/2g Protein/8g Carbs/0g Fat

Total - 471 Kcals/55g Protein/38g Carbs/9g Fat


Meal 3

40g Muesli: 132 Kcals/5g Protein/24g Carbs/0g Fat sweet potato should do fine here.
300ml Skimmed Milk: 102 Kcals/9g Protein/15g Carbs/0g Fatno need for milk in cutting diet
200g Cottage Cheese: 138 Kcals/24g Protein/10g Carbs/0g Fatwhy casien? switch it up with a lean protein source
16g Mixed Nuts: 98 Kcals/3g protein/1g Carbs/8g Fat cut out this fat source and just use the fat in your protein.

Total - 470 Kcals/41g Protein/50g Carbs/8g Fat


Meal 4 (Post Workout)

Protein Shake (2.5 Scoops): 246 Kcals/52g Protein/3g Carbs/3g Fat
2 Teaspoons Chocolate Powder: 26 Kcals/2g Protein/1g Carbs/2g Fat cut out
2 Slices White Bread: 160 Kcals/4g Protein/30g Carbs/2g Fatgood choice
3/4 TBSP Jam: 37 Kcals/0g Protein/10g Carbs/0g Fat

Total - 469 Kcals/56g Protein/44g Carbs/7g Fat


Meal 5

Tin of Tuna: 130 Kcals/30g Protein/0g Carbs/1g Fatmake it a tin and a half and cut out eggs
180g Potato: 139 Kcals/4g Protein/31g Carbs/0g Fat
2 Tbsp Extra Light Mayo: 26 Kcals/0g Protein/3g Carbs/1g Fat keep if it allows you to eat it but if not then cut out.
100g Mixed Veg: 47 Kcals/2g Protein/8g Carbs/0g Fat
2 Medium Eggs: 130 Kcals/10g Protein/0g Carbs/8g Fat

Total - 472 Kcals/46g Protein/42g Carbs/10g Fat


Meal 6 (Before Bed)

Casein Protein Shake (3 Scoops): 220 Kcals/50g Protein/3g Carbs/2g Fat
20g Mixed Nuts: 122 Kcals/4g protein/2g Carbs/10g Fat
good
Total - 342 Kcals/54g Protein/5g Carbs/12g Fat


Total Kcals - 2700
Total Protein - 311g
Totals Carbs - 220g
Total Fat - 55g

pretty good as far as i can see. might want to add some different lean meat sources and up the fats a little depending on those protein sources. hope it helps and good luck

 

[Tonkabosh]

Thank you very much

 

[cobracock1979]

pretty good bro,

I agree with what most of kalspic says.

I would suggest some small changes -

- Exchange the white rice with brown/ long grain rice
- Lose the white bread alltogether - its processed rubbish and no place in a bb diet. ezeikiel bread would be a good choice, though I cat get it where im from
- Milk is fine for a bulk - its full of sugars and bloats, personally i would remove it but ur call (as Kalspic mentioned)
- Lose the whey wherever posssible
- More fibrous green veg - broccolli is good

Otherwise good to go bro. I would say at those cals weightloss will be slow but muscle spared. it may be once you reach a plateau in a months or to you will need to slightly lower cals again