Critique diet/goals

[Firecracker]

Please critique diet/goals

Hello all:

Could you take a peak at my diet and let me know your thoughts? Do you think this is an excellent diet for my goal? Ok, here's the diet I came up with. Thank you in advance! Also, how long do you think it will take me to get to my goal? Am I doing enough cardio?

Current stats:
136.5 lbs
5'5''
Body Fat 18.%

Goal:
125 lbs
13-14% body fat

Cardio: 20 mins (6 days/week)
Weights: 3-5 days/week
Eat clean 6 1/2 days, with a mini-cheat session on Sundays



Current BMR:
1632 Calories – 22% deficit = 1273 Calories for Diet
Split:
Protein-39%
Fat-42%
Carbs-19%

Meal 1 (Breakfast)
1/2 Cup Oatmeal
23g whey protein
½ Tbsp Flax Oil

Meal 2 (9:30am)
23g whey protein

Meal 3 (12pm)
¼ Cup Brown Rice
½ Chicken Breast
1/2 Tbsp Flax Oil

Meal 4 (2:30pm)
1 Tbsp Flax Oil


Meal 5 (4:30pm)
23g whey protein
¼ Tbsp Flax Oil

Meal 6
½ Chicken Breast
1/4 Cup Brown Rice
1 Tbsp Flax Oil



2 gallons of water everday

Totals:
Calories 1273
Carbs 59g
Protein 125g
Fat 59g

 

[pintoca]

There is a fundamental error here: You cannot go below BMR!!!

It will only hurt you, since any reduction of calories below BMR will begin the Starvation Mode.

Unless you are using the wrong names, you need to recalculate your diet.

Give this calculator a try:

http://www.elitefitness.com/forum/showthread.php?t=374938

Once you have your BMR and TDDE in order, we can then talk about the diet and cardio and the estimation for the timeline.

As a side note, if you are not an Ecto, you may need to up that cardio lenght. Minimum should be 30 mins. Also, at what intensity (% of MHR) are you planning to do this cardio?

I also recommend you read this post:

http://www.elitefitness.com/forum/showthread.php?p=4483843#post4483843

Cheers

Pintoca

cheers

Pintoca

 

[THEEGAME2544]

Your diet looks good to me. I think you're walking the line at the maximum lowest you can go to burn fat at an efficient rate. Anything below where you are right now could risk putting you into starvation mode. So DO NOT go any lower. I've had many successful clients drop bodyfat between a 20-22% BMR deficit. It would be a different story if you were trying to completely avoid sacrificing any muscle catabolization. But unless your a women's bodybuilder, I wouldn't worry too much about that. Goodluck

 

[Firecracker]

Your diet looks good to me. I think you're walking the line at the maximum lowest you can go to burn fat at an efficient rate. Anything below where you are right now could risk putting you into starvation mode. So DO NOT go any lower. I've had many successful clients drop bodyfat between a 20-22% BMR deficit. It would be a different story if you were trying to completely avoid sacrificing any muscle catabolization. But unless your a women's bodybuilder, I wouldn't worry too much about that. Goodluck

Thanks so much, I appreciate you taking the time to look at it. Just wanted to be sure since I really, really want to hit my goal!

 

[THEEGAME2544]

Thanks so much, I appreciate you taking the time to look at it. Just wanted to be sure since I really, really want to hit my goal!

NP