Critique my meal plan

[Jjb13]

Im 6'0 185 pounds 23years old. Heres my meal plan right now im looking to cut.
Meal 1- 1 cup egg whites 1 egg 1/2cup oats
Meal 2- protien shake 18grams almonds 2 rice cakes
Meal 3- 5 oz chicken 1/2 cup rice 1 cup veggies
Meal 4- same as meal 3
Meal 5- 1/2 cup oats 1 scoop whey 1 banana 1 tbs Natural pb 1 cup almond milk. (Pre workout)
Meal 6- 1/2 cup plain greek yogurt 2tbs natural pb 1 tbs cinnamon and vanilla.

Carbs-215g
Fat-52
Protien-195
2200 calories.
Thanks in advance

 

[muskate]

Overall looks really good.

1. Swap the banana in meal 5 for a complex carbohydrate. Either more oatmeal or add in haft a sweet potato. Fruit isn't the best option for cutting because it's high in sugar. It's natural sugar, yes. But sugar is sugar. It'll produce a high insulin response. Not what you want pre-workout. Insulin is a storage hormone. Going into a workout with high insulin levels will not promote optimal fat loss.
2. Swap the 1/2 cup plain free yogurt in meal 6 for an animal protein source. You are taking in A LOT of milk/shake proteins. Whole food is always superior. I would change meal 6 to wild salmon + vegetables. There is no fish in your diet - omega 3 is very important for maintaining high insulin sensitivity. Human clinical studies show people with the highest fish consumption to have the lowest body fat levels.

 

[Jjb13]

Thanks for the advice mate

 

[muskate]

Thanks for the advice mate

My pleasure. Don't be shy to send me a PM if you want anymore help!

 

[Jjb13]

Forsure brother!

 

[muskate]

Forsure brother!

Are you looking to do a competition?

 

[Jjb13]

Possibly in the next couple of years yes.

 

[bigdho]

I agree with everything Muskate says I would also add that your protocol should look different on training days versus non training days. Depending on your goals, type of training and split would dictate what the off day diet would look like. Using this technique will increase your fat loss dramatically

 

[Jjb13]

The way my schedule is with work n everything im able to train everyday.

 

[Jjb13]

my work schedule is 3 days 2 night shift 12 hrs each and then 5 days off. But i just feel better working out everyday

 

[bigdho]

The way my schedule is with work n everything im able to train everyday.

Gotcha! Question ....are you natural or are you running AAS? I ask because if you are natural your definitely over training and if your not depending on a few factors you might be over training. you have to remember your body is running at a caloric deficit and needs rest. Your young and depending on what your training looks like you MIGHT be pushing it weight training every day. If you plateau you might take a look at that. Im being semi critical but its a thought. I admire your dedication!

 

[Jjb13]

Im on nothing no. And yeah i see what your saying. So on days off when cutting i can do a very low carb day and days when im training follow the meal plan i listed at the start?

 

[bigdho]

Im on nothing no. And yeah i see what your saying. So on days off when cutting i can do a very low carb day and days when im training follow the meal plan i listed at the start?

yes, there is a little more to it but basically on your non weight training days you have carbs in meal one and maybe meal two then the rest of the meals are protein and greens along with a few support supplements. Might be worth a try if you plateau at some point.

 

[Jjb13]

Yeah true that. Tons of trial and error but its coming along good. Thanks for the advice

 

[bigdho]

Yeah true that. Tons of trial and error but its coming along good. Thanks for the advice