Critique my fat loss diet please

[bobbyboy]

Hey guys,i'm new to this site so go easy on me
I am 5"9.5,20 years of age and weigh in at 161 lbs with a bodyfat % of 12.5.
I am interested in getting that down to 9% for summer with the following diet.

Meal 1:Oats(50g) Whey (1.5 scoops)
Meal 2:Tuna (100g) Brown rice(70g)
Meal 3:Chicken(170g) Brown pasta (50g)
Meal 4:Myoplex
Meal 5:Chicken(170g) Salad
Meal 6:Low fat cottage cheese(100g) Whey (1.5 scoops)

I also drink a lot of water throughout the day.
I lift weights 3 times per week(2 body parts per sesion).My post-workout drink consists of Whey(i.5 scoops)Creatine(6g)Glutamine(10g) and powerade for an insulin spike

I do 40 mins cardio first thing in the morning 4 days per week also on an empty stomach.

Do you think my goals are achievable with such a regime? or does my diet need tweaking.

Any input on this would be much appreciated
Cheers guys

 

[Babyfaced Assassin]

on paper it looks great
if you're creating a calorie defecit then try it for a few weeks and see if it works
looks like bodyforlife and alot of people have good result

more important than the diet though is training and 4x40 cardio is good

work hard play hard mate

 

[Strider]

I see mostly Protein and Carbs, where is your fat? Do you know that the P/C/F % is?

 

[bobbyboy]

sorry,i forgot about my fat intake-i supplement my diet with Udo's oil and the rest comes from fish, the ratio that i am gonna try and use for the next few weeks is 50/30/20 and only ingest simple carbs post workout.I have been dieting for the last few weeks but i suspect i havent been meeting my BMR sufficiently.Do you guys think that 1800k/cals is too low for optimum fat burning? Also what do you think of weight training first thing in the morning?I usually split my shake into pre and post workout and add creatine to the latter half
Cheers in advance guys

 

[Babyfaced Assassin]

50/30/20 seems a good %

im out of training at the mo cos of injury im doing running but no weights or kickboxing now so im doing a 50/25/35 p c f when i train again it'll be 45/30/25

 

[PursuitOfShredded]

My thoughts

If you want to be cut, you may want to go lower than 9%. I'm at about 9 now and not cut enough but, it's happening. I would say 1800 calories is too low, you'll lose too much muscle with that.

Upon looking at your diet, did you include the PWMeal in the total calories?

Again, aim for 2200 or so, just add a little more per serving to your protein (i.e. 12 oz. of chicken instead of 8, 2.5 scoops of whey instead of 1.5).

Good luck,
POShredded

 

[bobbyboy]

cheers for the reply POS.I think i'll take your advice and up my k/cal intake cos i dont think my progess has been coming along as swiftly as i would have liked.
With regards to your question RE: P/Workout shake,i count that as 1 of my six daily meals and cut one of the other ones out(Usually oats in the morning cos i do all my training before work @ 7.00am) I am unsure though how much carb drink(in milliletres) to take with my whey/creatine/glutmamine shake.If you could help with this question i would be very grateful
Also,do you recommend a fat burner to speed up my progress?
Cheers

 

[PursuitOfShredded]

NO!!!

Don't cut the oats on workout days. Especially, since we want you to get more calories...

For quick post workout carbs with your drink, I'm a fan of mother nature's best...FRUIT...go with a banana or strawberries or a big orange...fruits (and veggies for that matter) provide vitamins, minerals, and phytochemicals (chemicals found in plants that it's hard for supplement companies to mimic)...Fruit sugar is a good source of energy POST workout...it's worked for me...

With regard to the fat burner, if you want to do it quicker, go for it, I'd use NYC from anabolicfitness.net (I used it before). They're coming out with a new fat burner (AF.net), soon, but I haven't tried it yet...I'm now, not a fan of fat burners because then you start to rely on them when you stop using them, you tend to gain weight unless you change your caloric intake or expenditure accordingly.

That said, I do not compete in bodybuilding contests, I try to stay lean all year. A bodybuilder who bulks in the winter/non contest months and then cuts during the summer/contest months, I see why s/he uses them...NYC especially helps with appetite and fat loss in a quick manner...

POShredded

 

[bobbyboy]

Here is my schedule for today(i promise this is the last i will write on the subject)

6.45 am-wake up-L-Glutamine
7.00 am-half shake
7.15am-weight training
8.00am-other half of skake + 1 banana
10.45am-Tuna(100g) Brown Rice(80g)(tribulus fuel,2 tabs)
1.15pm-Chicken(170g) Brown pasta(100g)
3.45pm-Myoplex
6.15pm-Salmon(200g) Salad
9.15pm-Diet cottage cheese(100g) whey(40g)
10.30pm-L-Glutamine

The shake in the morning consists of 40g whey/7g creatine/10g glutamine and 500 ml powerade.This is split in two,half before and half after workout.

1910 kcal
238g protein
123g carbs
42g fat

On days that i dont eat salmon i will supplement my diet with Udo's oil and on cardio days i will have oats and whey in the morning as opposed to my shake
Thanks for all the previous replies guys,you have put my mind to ease as my head has been fcuked up with this for a few weeks

 

[Babyfaced Assassin]

yeah that looks alot better

 

[bobbyboy]

Cheers bud,i will keep you updated on my progress over the coming weeks

 

[bobbyboy]

Update

The fat burning is back on track-the body fat % is down to an all time low of 11.7%-i know that its not an amazing % but i have always been a bit of a fat bast*rd and i'm a lot happier now.The abs are starting to "pop" and my confidence is higher.There is still a long way to go but at least i know its possible.Thanks for all the advice guys and i will send pics in a few weeks.I'm working on a tan now too to look leaner.I have 5 weeks left on my current program of fat burning and then when i'm finished that i'm gonna start bulking like crazy,so i'll be back for advice on that too!!!!
Holla if ya hear me

 

[LSUMuscle]

WHY are you going to do this "fat burning" diet for 5 more weeks and then "start bulking like crazy"?

 

[PursuitOfShredded]

Good question!

I hadn't recognized he said that before.....

bobbyboy, if you spend all this time leaning down, why in the world don't you enjoy your shredded look for the summer?

I'd get down to where you feel you're shredded and stay there til the end of August at least!

 

[bobbyboy]

Sorry,thats exactly what i had in mind.September 1st is when the bulking begins.I want to gain at least 30lbs and then start cutting again next spring.I wanna look my best for next year cos i'm heading to the states to work for a year.Man,i'm dying for a drink-i havent had one in 2 months and as i'm Irish this is practically against the law!!!!!!Cheers for all the help again guys

 

[AlbinoAssassin]

I think you need to add some carbs to your post-workout shake. With the small amount you consume before training you are still running on limited glycogen. You will not store post-workout carbs (espcially that early in the day) as fat. You are just eating a banana. I would double that if not triple it, if not you are setting yourself up for catabolism. Good luck getting shredded bro!

 

[bobbyboy]

Cheers for the input AA. After my workout i would drink the other half of my shake,which would be 250ml powerade,20g whey,7g creatine and 10g glutamine.is this not enough to avoid catabolism?What do you think i should do to beef up my carb intake post workout?Preferably something i can blend in with my shake.
Thanks again

 

[AlbinoAssassin]

Do you know how many carbs are in 250mL of Powerade? I can't remember how many ounces that is off the top of my head. To add in extra post workout carbs you could buy dextrose, Ultra Fuel (or any carb mixture) by Twinlab, or just throw in some honey. I think that will help you keep more mass and keep the metabolism humming along.

 

[bobbyboy]

thanks again AA.I think there is 36g carbs per 500ml bottle of powerade,if that is any help to you/me.Could i just throw in a banana or two into my shake?Also do you think that the first half of my shake would prevent catabolism early in the morning because i hit the weights at 7.00am on a three day split

 

[AlbinoAssassin]

The first half of the shake will help stave off some catabolism, but it still does not contain many calories (less than 200 probably). This is more trouble, but I prefer to eat oatmeal and some whey about an hour before workout, that will stick with you a little better and should improve the quality of your workouts. Yes, bananas will work in the post workout shake (atleast 2 of 'em). You could also just have a shake with more calories pre-workout (it will help get your blood flowing too). Maybe something like 75 g's of carbs and 40 g's of protein. Let me know what you think.

 

[bobbyboy]

Yeah sounds cool.I normally just split 50 g whey between pre and post workout,i think i'll up that though.I think i need to increase my k/cal intake anyway cos i dont think i'm meeting my BMR sufficiently on a daily basis cos i'm afraid i'll over eat seeing as i'm cutting at the moment.I tend to feel guilty if i eat to much carbs but looking back at my last 2 days the need a decent increase to get the k/cals back to around 2000.Cant wait for bulking though-gonna eat f*ckin everything!!!!!

 

[AlbinoAssassin]

Sounds like you got a firm grasp on it. I agree with you, you need to increase your cals a bit to keep your metabolic rate from dropping. You will still lose weight on 2000 cals a day, actually that is about as low as I ever let my cals get. I think you will have good success with that. Just think of how much fun bulking will be!

 

[bobbyboy]

Cheers for all the help bud.Just as a matter of interest,in your opinion,how long do you think it will take to put on a good solid 30lbs of mass? I was hoping to have that done by Christmas cos i'm getting a bit skinny to be honest and i'm getting the piss taken by my girlfriend,she is used to me being a fat motherf*cker!!ha ha

 

[AlbinoAssassin]

There are many factors, but you could put on 30 solid pounds in 6-8 months. If you eat like a horse and train like a madman and sleep and lounge the rest of the time, you will put on weight quickly. Keep extra-curricular activity to a minumum, eat, sleep, train. Holla!