critique my diet!!!!

[6ft5]

Plz critique my diet!!!!

hi all here is my 1st go at formulating a diet which is intended to get my fat ass lean again!!!
stats are:30, 237lbs, 6ft5, 20%bf
macros = 50p/40c/10f i think might be wrong
calories not calculated as i a have not got that far yet please forgive me!!
been training for about 9 years now and i am tired of the bulk wanna get shredded!!!!!!!

any suggestions are welcome!!!


my diet:
Meal #1
1 whole eggs + 5 egg whites
5 oz. lean beef
1/2 cup oatmeal before cooking
1 TBS Flax Oil

Meal #2
Protein Drink: 2 Scoops Protein powder, 4-6 frozen strawberries,and 12-oz water
or
4 oz chicken breast and 4 oz beef, 1 apple

Meal #3
8 oz. chicken (before cooking)
6 oz. sweet potato or 1/2 cup cooked brown rice
1.5 cup vegetables (broccoli, etc.) or salad with 2 TBS. Low Cal Dressing

Meal #4
2 Scoops protein powder
4-6 strawberries (frozen)
12 oz water
or
4 oz chicken breast and 4 oz beef, 1 apple

Meal #5
8 - 10 oz. lean beef, chicken, turkey, fish and once or twice weekly sirloin steak
2 cups vegetables
1 TBS Flax Oil

Meal #6
2 whole eggs + 4 egg whites, 5 oz. lean beef , 1 cup vegetables
Or: 4-oz chicken breast and 4 oz beef, 1 apple
Or: 2 Scoops protein powder
4caps efa's, 12 oz water

your advice would be much appreciated!!!!!!

 

[6_pak]

Re: Plz critique my diet!!!!

hi all here is my 1st go at formulating a diet which is intended to get my fat ass lean again!!!
stats are:30, 237lbs, 6ft5, 20%bf
macros = 50p/40c/10f i think might be wrong
calories not calculated as i a have not got that far yet please forgive me!!
been training for about 9 years now and i am tired of the bulk wanna get shredded!!!!!!!

any suggestions are welcome!!!


my diet:
Meal #1
1 whole eggs + 5 egg whites
5 oz. lean beef
1/2 cup oatmeal before cooking
1 TBS Flax Oil

Meal #2
Protein Drink: 2 Scoops Protein powder, 4-6 frozen strawberries,and 12-oz water
or
4 oz chicken breast and 4 oz beef, 1 apple

Meal #3
8 oz. chicken (before cooking)
6 oz. sweet potato or 1/2 cup cooked brown rice
1.5 cup vegetables (broccoli, etc.) or salad with 2 TBS. Low Cal Dressing

Meal #4
2 Scoops protein powder
4-6 strawberries (frozen)
12 oz water
or
4 oz chicken breast and 4 oz beef, 1 apple

Meal #5
8 - 10 oz. lean beef, chicken, turkey, fish and once or twice weekly sirloin steak
2 cups vegetables
1 TBS Flax Oil

Meal #6
2 whole eggs + 4 egg whites, 5 oz. lean beef , 1 cup vegetables
Or: 4-oz chicken breast and 4 oz beef, 1 apple
Or: 2 Scoops protein powder
4caps efa's, 12 oz water

your advice would be much appreciated!!!!!!

I dont see a PWO in the diet. Do not count that out. It benefits you in both cutting and bulking. I like separating my meals into fat/pro and carb/pro meals. In my cutting diet i never have any carbs prior to going to bed. The only exception for this is if your ppwo falls right before bed.

 

[6ft5]

hi there 6pak!!
i was thinking of just a pwo protein shake with my l-glutamine and bcaa's
yeah i totally agree with you on the no carbs b4 bed....
that however is my evening meal and i wont be taking in any carbs there was just indecisive!!
is the pwo the only problem you see in this diet 6pak?
what would you suggest?

 

[6_pak]

Re: Plz critique my diet!!!!

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my diet:
Meal #1
1 whole eggs + 5 egg whites
5 oz. lean beef
1/2 cup oatmeal before cooking
1 TBS Flax Oil
IMO you dont want any added fats in breakfast besides the eggs. You already have some fats from the lean beef and eggs. Save flax for another meal. Also, add some fruit, to replenish liver gycogen.

Meal #2
Protein Drink: 2 Scoops Protein powder, 4-6 frozen strawberries,and 12-oz water
or
4 oz chicken breast and 4 oz beef, 1 apple

Meal #3
8 oz. chicken (before cooking)
6 oz. sweet potato or 1/2 cup cooked brown rice
1.5 cup vegetables (broccoli, etc.) or salad with 2 TBS. Low Cal Dressing
Good meal

Meal #4
2 Scoops protein powder
4-6 strawberries (frozen)
12 oz water
or
4 oz chicken breast and 4 oz beef, 1 apple
The apple serves no fuction in your diet. Make this meal a PRO/Fat meal- Chicken or beef with all natty pb, or flax oil or almonds

Meal #5
8 - 10 oz. lean beef, chicken, turkey, fish and once or twice weekly sirloin steak
2 cups vegetables
1 TBS Flax Oil
Again, im not a fan of mixing fats/carbs. but if you are, then this meal would be ok, as the veggies arent high in GI.

Meal #6
2 whole eggs + 4 egg whites, 5 oz. lean beef , 1 cup vegetables
Or: 4-oz chicken breast and 4 oz beef, 1 apple
Or: 2 Scoops protein powder
4caps efa's, 12 oz water
I would definitely cut out the apple as well as the veggies in this meal, as it is your last meal before bed. PRO/FAT meal
your advice would be much appreciated!!!!!!

You have done good research from the last time you posted, but it's very hard to give full critique when i dont know when your workout is, as this is very important when determining pro/fat and pro/carb meals. Also, you said you only have a protein shake for pwo. Dont be scared to mix in dextrose. That want put any fat on you. It serves the purpose of replenishing muscle glycogen that was lost in your workout. For PWO i recommend a 40/80 ratio of protein to carbs(dextrose). Also as good as fruits are for you, during your cutting stage, you may want to cut back. Their added benefit isnt worth the sugars your getting from them. I only use them for breakfast or right before workout when im cutting. Also when, im cutting i only eat 3 carb meals, breakfast, pwo, and ppwo, Where most of my carbs come from dextrose(PWO)

 

[6ft5]

i had to do my research b4 posting this ....... i had to recover from the bashing you gave my 1st cry for help lol!!!
i workout in the evening around 6:30 and 7pm as i have a very demanding career!!!!!
i train 5 x a week and incorporate 30 mins of cardio in each workout.
i will shop around for a good dextrose supplement and add it to pwo.

i shall cut the fruit as well!!!!

 

[6_pak]

i had to do my research b4 posting this ....... i had to recover from the bashing you gave my 1st cry for help lol!!!
i workout in the evening around 6:30 and 7pm as i have a very demanding career!!!!!
i train 5 x a week and incorporate 30 mins of cardio in each workout.
i will shop around for a good dextrose supplement and add it to pwo.

i shall cut the fruit as well!!!!

Like i said earlier, you have done good research on this. The thing about asking for advice on here is that you cant take anything word for word from a total stranger, even though we(people who actually are experienced and certified) give you advice, you have to find what works for you. And with all the contridicting info about training, cardio, and nutrition, obviously, the only way to find out a good program for you is experimentation. The suggestions that i gave you are those that i have emplemented into my diet and have had success with.

After your workout have your pwo and and 1 to 1.5 hours later eat a pro/carb meal, which i assume will be your last meal of the day, so it doesnt matter if you have carbs in this meal. Chicken or lean beef with rice or potatoes would be a good meal for ppwo.

 

[6ft5]

i appreciate the advice and yes i did do a lot of investigation after my last post!!
will it be too much to ask you how many calories is this diet equivalent to....an educated guess if you could?
keeping in mind that the fruit has been eliminated!!

do you think that it might be possible on this diet to get down to around 10 or 12% bf in 6 months? cos that is my goal and i am going to be working my ass off literally.

 

[6_pak]

i appreciate the advice and yes i did do a lot of investigation after my last post!!
will it be too much to ask you how many calories is this diet equivalent to....an educated guess if you could?
keeping in mind that the fruit has been eliminated!!

do you think that it might be possible on this diet to get down to around 10 or 12% bf in 6 months? cos that is my goal and i am going to be working my ass off literally.

I'll get back to you on the total cal. count. On a 24week diet, you should get down lower than that. I'd advise you to keep up from week to week your progress (total lbs lost) and if your losing over 2 lbs, you may want to cut back on cardio, as you will be losing muscle. I dont diet that long. I would probably go insane if i had to. My longest is 12 weeks and your doubling that.

Dont misunderstand me about the fruit issue. You can and should have it in your breakfast, but otherwise i would leave it out.

Another issue---- are you taking any supplements/ illegal or otherwise???? This is important to your diet as it can make a difference in recovery.

 

[6ft5]

WOW now i am really motivated to see the outcome of this adventure!!!!!!
can i give you a weekly update via e-mail if possible?
i do understand the fruit issue....no probs there!
more than 2lbs a week cut cardio....definately gonna watch out for that ...!!
i do train heavy so if my strength starts fading i will definately know i am losing muscle!!!
if i go insane you wont hear from me lol!!!!!

supplements are:
whey protein
l-glutamine
tribulus

indecisive on creatine what do you think on while on this deit?
also want to do a 10 week var and equipoise but have not decided as yet!!!
decisions decisions!!!!!!! AHHHHHHHHHHHHHHHHHHHHHHH

 

[6_pak]

WOW now i am really motivated to see the outcome of this adventure!!!!!!
can i give you a weekly update via e-mail if possible?
i do understand the fruit issue....no probs there!
more than 2lbs a week cut cardio....definately gonna watch out for that ...!!
i do train heavy so if my strength starts fading i will definately know i am losing muscle!!!
if i go insane you wont hear from me lol!!!!!

supplements are:
whey protein
l-glutamine
tribulus

indecisive on creatine what do you think on while on this deit?
also want to do a 10 week var and equipoise but have not decided as yet!!!
decisions decisions!!!!!!! AHHHHHHHHHHHHHHHHHHHHHHH

Losing strength is a little misleading when talking about losing muscle. You're cutting your carb intake. That= loss of energy=lighter weight. Dont worry about that at all. If you keep up with your weight from week to week, there want be to much of a difference, and besides your on a cutting diet, not a bulking diet, so some muscle loss is acceptable, just try to limit it as best as you can. Also if your whey protein has glutamine peptides then dont supplement l-glutamine with it in your pwo. Creatine would be ok, but if your planning on the var and eq , I wouldnt. Both the aas you mentioned will help with strength gaining.

Sure, keep me updated. I would like to see your progress. And as the weeks go by depending on your progress we'll keep tweaking your diet.