Is too much protein making me fat and flat?

[High-Jacked]

Currently I am taking in 300g's protein, 300g's carbs, 40g's fat.
My protein sources are egg white, chicken breast, salmon, lean ground beef, and why powder. Carbs come from Oats, yams, brown rice, whole wheat bread. Fats come from Flax, salmon, and beef. My stats are 5'8" 194 14% bf.
I am having trouble getting my bf down, my diet is so clean and I train like a madman (each bodypart 1 time a week) but still I am retaining fat. Is my protein intake to high? Are my carbs to low? Here is an average days worth of food for me, could you experts please modify my diet and give suggestions. I am looking to gain as much muscle as possible while slowly cutting down bf. I want to become more defined, harder look.


8 am
8 egg whites
1 cup Oatmeal
1/2 cup Soy Milk

11:30
12 oz Salmon (grilled)
1 large Yam
1 serving broccolli (microwaved)

2:30
1 can tuna
2 sliced whole grain wheat bread
2 Tbsp Low fat Mayo

5:30 Pre-workout
5 egg white
3/4 cup oatmeal
16oz black coffee

Post workout shake 40 grams whey w/ water

9:45
2 chicken breasts
2 cups rice

11:00 before bed
1 chicken breast or protein bar
1 serving broccoli

Middle of night protein shake, whey 40g with water


I consume about 7-8 litres of water per day




Sorry so long but I want to let you know exactly what I do so you can give me some help. I thought I knew nutrition but apparently its not working.

 

[eurorides]

your chicken is probally too much protien, and 8 eggs is alot of protien tooi...but its great fats so who knows watch the 700% cholesteral you take in with that meal alone. personally i would add a meal and cut back the cals in others to even it out and have a meal a few hours after you sleep. who knows if it helps much but think, you have an 8hr fast btw dinner and breakfast. that cant be good for picking up gains when the time your body is naturally "recharging" to give it some food to help build.

 

[High-Jacked]

When I say I eat 8 eggs I meant only the whites, no yoke so there wouldn't be much cholesterol.

I was reading and researching, I started to wonder if I was eating to much protein which my body can't use and is just turning into excess calories. And also I was thinking that maybe I am not eating enough carbs to grow. I was thinking of dropping protein to 200 grams, and increasing carbs to 420 g's or so???

 

[Stryc-9]

I was thinking of dropping protein to 200 grams, and increasing carbs to 420 g's or so???

If you're muscles are looking flat, this may be exactly what you need. Keep in mind that it's pretty difficult (if not altogether futile) to drop bodyfat and increase lean mass at the very same time (AAS use aside). It's a slow process - and what you should be aiming for is to gain as much mass as possible while minimizing an increase in overall bodyfat (e.g., don't be expecting to lose bodyfat just yet).

 

[eurorides]

i think 200 is a little low for many, but i remember Nassar saying he dosent even eat more then 100g of protien when hes bulking!. so the 2-3xbw may not be for all. you have almost no fat in your diet also. personally i would change that.

 

[sconoscuito]

wait I thought protein helps the muscle grow? if it doesnt do that what exactly does it do?

 

[High-Jacked]

"It's a slow process - and what you should be aiming for is to gain as much mass as possible while minimizing an increase in overall bodyfat (e.g., don't be expecting to lose bodyfat just yet)."


This is my goal, to make good gains while not increasing bf. I can drop easily by cutting down carb intake, and avoiding carbs after 7 pm, but on my current diet I am slowly adding unwanted bf and not gaining the way I would like.

I am hoping for suggestions on my current meal plan, on my carb/protein ratio. I am thinking that if I increase my carbs, it will keep my muscles "full", and the decrease in protein will reduce the number of unused calories that I am taking in.

Should I only have 1 chicken breast, or 1 10oz hamburger etc for 1 meal? Is that a good amount of protein?

 

[eurorides]

i think your eating plenty of carbs. ya 30g-35g of protien is fine for a meal. but add some fats also.

 

[Stryc-9]

Sounds like you need to establish your maintenance calorie range - this will let you know how much you can start to increase calories without adding too much bodyfat. Try eating according to the following ratios for a week or so:

194g protein
375g carbs
80g fat

This works out to around 2910 calories a day. The figures are based on the standard formula of multiplying one's bodyweight by 15 to establish maintenance calories. It's a general rule of thumb so you'll have to account for other factors like genetics, activity level, etc.,

Assuming you don't gain or lose weight at these numbers, start increasing daily calories by 200 - 500 until you're at a point where you're comfortably gaining around 1lb. per week. This should ensure that you're putting on maximum muscle and minimum fat.

On a side note, you'll want to add some fat or perhaps some slow acting casein to your midnight shake (whey is simply absorbed too fast on it's own to be effective as a nightime protein snack).

 

[IM Iron Man]

HEy Stryc-9, off topic, but you need to put that picture of that chinese dude back on your avatar, that shit was hillariouse.