critizice my diet

[nvr121]

Ok stats:
25 yrs old
228 lbs.
15% bf (about have been tested in awhile)

workout 5 days a week
lifting 1hr-1.5hrs
cardio 20-30min fat burn

if you want me to be real specific i can(workout or diet)

7:30 preworkout coffee
9:30 pwo 351cal 37.5 prot 39carbs 5 fat
12:00 351cal 37.5 prot 39carbs 5 fat
2:30 351cal 37.5 prot 39carbs 5 fat
5:00 351cal 37.5 prot 39carbs 5 fat
7:30 195cal 37.5 prot 0 carbs 5 fat
10:00 195cal 37.5 prot 0 carbs 5 fat
cal: 1794
prot: 225
carbs: 156
fat: 15
this is the macros i use 50%prot 35%carbs 15%fat
i plan out different foods for 2-3 days identical then switch it up.

prot i.e. tuna, turkey, chicken, lean sirloin
carbs i.e. whole grains, oats
fat i.e whatevers in the meat

im trying to lean up getting back to 210 and 7% BF
i will be on a test/tren/winny cycle coming up in the next month or two.
was wondering if i sould cahnge anything for that aswell?

anythoughts or complaints let me know...also would like to know if i need to carbo load a day or refeed.

 

[Kabeetz]

IMO you should take from your carbs and give to your fats... also.. on lifting days, you need to eat something besides a cup of coffee if you are looking to maintain strength and have good workouts. Traditionally one would suggest protein/carbs.. but many have found success with protein/fat which won't spike ur insulin.

 

[nvr121]

Thanks, so you thinking elminate all carbs? Wont i be super tired all the time?

 

[Kabeetz]

Thanks, so you thinking elminate all carbs? Wont i be super tired all the time?

No, no, no I think 40% protein, 30% carbs 30% fat is a great baseline for general consuption... and on a cut I like to lower the carbs and add to protein and fat..so I'm usually at like 45% protein/20% carbs/35% fat I wouldn't dip below 20-25% carbs. Play around with what works for your body between 20-30%. 15% fat is too low, as you had, without a doubt.

 

[nvr121]

Sounds good to me i have been having a hard time getting all my carbs anyway which puts my down on calories ontop of low fat as you have stated. do you think that i need a carboload refeed day?

 

[Oceano]

ok, the coffee is bad and the lean sirloin is still full of bad fats.

 

[Kabeetz]

No you would only really need a carbo refeed day if you were doing a low carb diet that put into ketosis really.

A cheat meal once a week should be fine to satisfy as a refeed day and I do recommend that to invigorate your metabolism a bit.

I disagree with coffee being bad..caffeine is used as a stim in a ton of pre-workout supps and it boosts your metabolism.. just coffee is bad though. All red meats cuts should be extra lean, there are a lot of arguements that saturated fats are great for building muscle, don't eliminate it entirely, but don't eat red meat every day. Look to chicken, tuna, extra lean turkey as better cutting protein sources.

 

[Nathan]

Protein is about where it should be - maybe even up it a bit to more like 275-300g a day. You need to up the carbs and fats though. I would aim for more like 2700-2900kcal a day to start dieting. If you have already started wtih this diet I would give yourself a few cheat days (depending on when you started) over the next few days and then get back to a more reasonable calorie level.

 

[nvr121]

well thanks again guys i appreciate and remarks you feel you can offer....2700-2900 would be a good starting place to cut? then what drop 200 cals a week or so...Nathan whats your opinion about the coffee?

 

[texasbrainsandbeef]

if you want me to be real specific i can(workout or diet)

7:30 preworkout coffee
9:30 pwo 351cal 37.5 prot 39carbs 5 fat
12:00 351cal 37.5 prot 39carbs 5 fat
2:30 351cal 37.5 prot 39carbs 5 fat
5:00 351cal 37.5 prot 39carbs 5 fat
7:30 195cal 37.5 prot 0 carbs 5 fat
10:00 195cal 37.5 prot 0 carbs 5 fat
cal: 1794
prot: 225
carbs: 156
fat: 15
QUOTE]

How are you getting the matching intake levels on each meal...ie...351 cal for four out of six meal? What are some of your typical meals? Do you eat the same exact thing four out of six meals per day? Just wondering.