Here is my diet, please critique? Are the ratios ok?

[Clean]

I calculated my BMR at 1873, and multiplied this by 1.55 for my energy factor weekly. This comes out to ~2900 cals for maintenance.

I am 5"10 or so, and weigh 170, bodyfat ~12%, no more



Food CALS Prot Fat Carbs

7 egg whites 120 ~30 14 20
flax oil 130
FiberOne 60


shake 220 46 14 25
almonds 160
Oatmeal 150


1.5 can tuna 230 38 14 0
ANPB 200


1 can tuna 150 30 14 ?
ANPB 200
apple?


PWO shake 220 46 0 25
dextrose


chk breast 170 40 12 0
veggies
2 tbsp ranch 120

Fat 72 Protein 236 Carbs 75
18% 61% 19%

Total cals = ~2170

I think I calculated all these right.
Now, I am trying to slowly shed some bodyfat. I lift at least 4-5 times a weak and don't really do cardio. I find that if I stick to this plan I slowly lose fat, but "sticking with this" is the key. I plan to throw in some cardio about 3 times a week.

Do these meals and ratios look alright for healthy fat loss?

 

[pintoca]

I find the ratios too high on the protein side Bro. This little carbs will hurt your lifting big time. Have you tried a 45%P, 30% C, 25% F approach.

Another thing, I jusr figured (after 7 months doing it, DUH) that the calculation for BMR might overcalculate your TDEE, at least for Endos like myself.

My TDEE is supossed to be 2900 cals and that is what I am eating just now and gaining weight. I will wait until I am done 1 week with this to try and estimate how many cals over I am with 2900. Might be simply my body is not used anymore to all this food and will take a while to speed up.

 

[Clean]

bump

 

[|D_J^B_J|]

Pintoca is right - you need more carbs!

Try bumping up your carbs to 40% and lowering your protein to 40%.

 

[Clean]

I really don't know what to add in some more carbs, I don't wanna eat them too late in the day.

I re-calculated somethings and all i can get for ratios is

Fat 72 Protein 222 Carbs 104
18% 55% %26

 

[|D_J^B_J|]

What is fibre one? Some sort of cereal?

For a start, you could add more carbs to your post workout shake and even your post workout meal or meal 3 if you want. You could lower your protein by consuming only approximately 30 - 35 with meals, with the exception of post-workout when you should consume more.

What is your diet like on non-workout days?

 

[Clean]

yeh fibre one is a cereal. I guess I am afraid to add to many carbs post workout, but I'll give it a try. And as far as non workout days, still working on that one...

 

[pintoca]

yeh fibre one is a cereal. I guess I am afraid to add to many carbs post workout, but I'll give it a try. And as far as non workout days, still working on that one...

Post Workout is the only time of the day where you should not be afraid of carbs, actually you should take simple carbs: Hi GI. You failing to do this will result in miserable lifts during the week (until your next carb-up day) and a higly catabolic state right after lifting.

carbs post work out will not fatten you up bro, so go ahead.

For you, I recommend my cutting PWO shake: 50 grs whey, 25 grs maltodextrin, 25 grs Dextrose... mix in water, chug half of it right after training, the other half some 30 mins later (to avoid too much of an insuline spike with the consequent valley) and then about 1 hour later, have your meal.

Woks like a charm

 

[Clean]

yeh bro I've been doing that, taking in 2 scoops whey which is 46g protein, and a little dextrose, only about 25-30g I guess.

 

[chewyxrage]

that seems like so little food. That apple before your workout is a good idea, IMO....I did that all last summer and it worked well.