Diet Critique Needed

[jripp24]

Hey guys, I need some advice/tips on how to diet correctly for my goals. I am 24 years old a female, 5'4 116lbs in the 17-20% bf range, and would like to lose about 4% bf to see more seperation in my muscles and achieve a more defined cut appearence. I have been lifting weights and doing cardio pretty much everyday for the past seven years.I have never been on a good clean diet and I know this is what holds me back from achieving a harder more muscular look. I was given a diet by a friend of mine who is preparing for a bodybuilding competition. It looks like this:

Meal 1 : 6 egg whites 1/2 cup of oats
Meal 2: 4 ounces of chicken breast 1/2 cup green vegetable 1/4 yam
Meal 3: Same as meal 2
Meal 4: 4 ounces of chicken 1/2 cup green vegetable
Meal 5: 1 scoop of protien powder
Meal 6: 6 egg whites 1/2 cup of vegetable

When I plugged in the foods into myfitnesspal it breaks down to 1,039 cals, 166 g protien, 78 g carbs, and 9 gram of fat. I am wondering if this is too low calorie and too low in fats. Should I add in a tablespoon or two of flaxseed oil to increase fat and calories?

Does this seem like a good diet for my goals and current body weight/fat %? Any advice, criticism, or tips you can give me would be so greatly appreciated!

 

[NegroPops]

your diet looks pretty spot on with good sources and porportions or proteins and carbs, the only thing you are lacking is healthy fats. Those are a must if you are working out and lifting weights. I would add in half a tablespoon of olive oil or some health nuts like almonds to meals 2, 3, and 4.

Is meal 5 a post workout meal? If so, adding a carb like a banana or blueberries wouldn't be a bad idea.

 

[jripp24]

Thanks for the advice! I do lift weights everyday and my trainer has been putting me through very intense workouts with lots of supersets & drop sets, keeping the weight heavy and the reps high, so I will add the portions of healthy fats to my meals that you suggested. Meal 5 is actually pre-workout, would you still suggest I add some carbs to it?
Thanks again for your help!

 

[NegroPops]

if that is the case, you don't need to add any carbs to it, but then i would advice to add that same meal after your workout as well.. especially if your workouts are intense.

 

[WolfpackAlpha]

Hey guys, I need some advice/tips on how to diet correctly for my goals. I am 24 years old a female, 5'4 116lbs in the 17-20% bf range, and would like to lose about 4% bf to see more seperation in my muscles and achieve a more defined cut appearence. I have been lifting weights and doing cardio pretty much everyday for the past seven years.I have never been on a good clean diet and I know this is what holds me back from achieving a harder more muscular look. I was given a diet by a friend of mine who is preparing for a bodybuilding competition. It looks like this:

Meal 1 : 6 egg whites 1/2 cup of oats
Meal 2: 4 ounces of chicken breast 1/2 cup green vegetable 1/4 yam
Meal 3: Same as meal 2
Meal 4: 4 ounces of chicken 1/2 cup green vegetable
Meal 5: 1 scoop of protien powder
Meal 6: 6 egg whites 1/2 cup of vegetable

When I plugged in the foods into myfitnesspal it breaks down to 1,039 cals, 166 g protien, 78 g carbs, and 9 gram of fat. I am wondering if this is too low calorie and too low in fats. Should I add in a tablespoon or two of flaxseed oil to increase fat and calories?

Does this seem like a good diet for my goals and current body weight/fat %? Any advice, criticism, or tips you can give me would be so greatly appreciated!

Let's go over the problems here.

First, most women over train, this is fact (110%). All of my female clients try to train too much (they don't always listen), and I have to stop them. Keep your training to a maximum 4 days per week, a 4/3 split.

Second, your diet doesn't have enough fat, you're doing the old-school high protein/low-fat, which isn't going to get you the results you want. Below is the modified version for you:

Meal 1 : 6 egg whites 1/4 cup of oats
+1 cap of N2Burn
Meal 2: 4 ounces of chicken breast 1/2 cup green vegetable + 1tbsp. of flaxseed oil
Meal 3: Same as meal 2
+1 cap of N2Burn
Meal 4: 4 ounces of chicken 1/2 cup green vegetable
Meal 5: 1 scoop of protien powder - **USE Casein protein , add 1 tbsp. olive oil
Meal 6: 6 egg whites 1/2 cup of vegetable + 1 tbsp. of flaxseed oil

*before bed: 1tbsp. of psyllium husk fiber along with probiotics

REFEED: 1 day per week, bodyopus style.

Cardio - only do sprint interval training.

 

[NattyShirts.com]

The only thing That i recommend is adding nuts to the diet (almonds peanuts walnuts a handful) and meal 2 to as a protein shake since you are doing intense training as do not cut down on water consumption.

 

[jripp24]

Thanks for all the advice guys! WolfpackAlpha, you are so spot on with what you said about overtraining, I most certaintly do all of the time and this has been the hardest habit for me to break. Thanks for the diet reccomendations I really appreciate it!