critique my diet...

[MASSIVEMONSTER]

Just started to diet down , fed up with eating so much and have reached a good level of size so content with leaning up and holding it for the summer months. Really wanna look shit hot this summer. 210, 5`8, bf 6-7%

Took some measurements yesterday and got a shock. body fat is 13.4% on calipers, my all time fattest!!
weighing around 224, so wanna diet down to a lean 215 for the summer.
my diet outlined below, please critique:

8am: 50g oats, 150ml milk, 50g whey in water
11.30am: 250g chicken with 50g rice
3pm: 60g whey in water with 30g glucose (PWO)
7pm: banana, 250g chicken, apple
11pm: brocolli, spinach, 1 tbsp p. butter, 400g cottage cheese

its a mix up but comes to 2100 claories and about 300g protein, 150g carbs and 30g fats.
supps: 6 fish oils tabs, garlic, creatine, magnesium, vit c, multi vit

will rotate having shit loads of carbs (500g+) every 5th day.

 

[jmt24]

500g of carbs. damn, good luck with that. the only way i can do that is to eat candy all day long. id follow a breakdown of 50%protein/25-30%fat/15-20%carbs. it looks like you are getting a lot of protein from shakes instead of real food. eat your complex carbs around your workouts. from your stats id think your going to lose some muscle eatin only 2100 cals. also, by doiing some math, if you keep all your muscle and drop only fat to get to 7%, you have to drop 15 lbs of fat which will bring you to 210lbs. the only way i know that you can do that without losing muscle is clen. without clen, your goin to lose more than 15 lbs to get to 7%, prob be around 200lbs. i dropped a lot of bf with this diet. you can change what you don't like to fit you.

8-1 whole wheat bagel, 2 eggwhites, 17g whey, 1 tbsp natty pb
1030-1/2 cup brown rice, 6 oz chicken breast, 1 cup brocolli, 1 tsp olive oil
1-pre workout shake-36g whey 1 tsp flax
245-pwo 32g protein, 40g dex, 1 tsp bcaa's
345-6 oz chicken, 1/2 cup brown rice, 1 cup brocolli, 1 tsp olive oil
615-1 can tuna, 1 cup spinach, 1 tsp olive oil
830-6 oz chicken, 1 cup spinach
1030-1 scoop muscle milk, 1 scoop whey

this is just a sample diet. i was eating around 2200-2400 ed and i went from around 17% bf to around 12% in about 13 weeks. my cycle and other supps are in my sig. im about 7 days out from pct.

 

[*Bunny*]

500g of carbs. damn, good luck with that. the only way i can do that is to eat candy all day long. id follow a breakdown of 50%protein/25-30%fat/15-20%carbs. it looks like you are getting a lot of protein from shakes instead of real food. eat your complex carbs around your workouts. from your stats id think your going to lose some muscle eatin only 2100 cals. also, by doiing some math, if you keep all your muscle and drop only fat to get to 7%, you have to drop 15 lbs of fat which will bring you to 210lbs. the only way i know that you can do that without losing muscle is clen. without clen, your goin to lose more than 15 lbs to get to 7%, prob be around 200lbs. i dropped a lot of bf with this diet. you can change what you don't like to fit you.

8-1 whole wheat bagel, 2 eggwhites, 17g whey, 1 tbsp natty pb
1030-1/2 cup brown rice, 6 oz chicken breast, 1 cup brocolli, 1 tsp olive oil
1-pre workout shake-36g whey 1 tsp flax
245-pwo 32g protein, 40g dex, 1 tsp bcaa's
345-6 oz chicken, 1/2 cup brown rice, 1 cup brocolli, 1 tsp olive oil
615-1 can tuna, 1 cup spinach, 1 tsp olive oil
830-6 oz chicken, 1 cup spinach
1030-1 scoop muscle milk, 1 scoop whey

this is just a sample diet. i was eating around 2200-2400 ed and i went from around 17% bf to around 12% in about 13 weeks. my cycle and other supps are in my sig. im about 7 days out from pct.

^^ Good stuff there ... Diet looks great. Personal Preference - Whole Wheat Bagel I'd sub Oatmeal instead, but I don't trust whole wheat anything.
Veggies, Healthy fats & of course Protein every meal
I like it

 

[jmt24]

muscle milk is a blend of protein, one of which i believe is casein. if it doesn't, there are plenty of mct's in it to slow the absoption of protein in my body. sometimes at night, ill drink the shake with milk also.

 

[JKurz1]

Yup...good stuff too!

 

[Anthrax Invasion]

Dieting down? Try a PSMF. Lyle McDonald style:

"I'm finding that people are totally unclear on what a PSMF actuall is based on the questions they are asking. Please read the following. Then read it again and maybe a third time to make sure you are clear on what it is.

The PSMF is an attempt to maximize fat loss while minimizing body protein loss. Basically they looked at starvation first, which generates scads of fat loss but you lose too much body protein. So someone thought "Hey, what if we just provide protein, we can keep calories ass low, maximize fat loss and hopefully minimize body protein loss." Over time they figured out that 1.5 g/kg lean body mass of protein and NOTHING ELSE (ok, you get some veggies and vitamins/minerals) did this. That is what a PSMF is, 1.5 g/kg lean body mass of protein, some veggies, vit/min supplements and NOTHING ELSE. No fat, no carbs (or as minimal as you can make them).

I have modified this further. Protein is adjusted based on level of leanness and activity. Get you fish oils at 6X1 g/day. But that's it.

Athletes should usually consume 1.5 g/lb. rather than g/kg. The thread is here, at BodyRecomp, but I believe you need to register:

http://www.bodyrecomposition.com/forums/showthread.php?t=4844

All the answers are there. And for proof, here's a diet log of a guy who did a PSMF - nice fucking results in a very short time.

http://www.bodyrecomposition.com/forums/showthread.php?t=11049&highlight=pike