Take a Look at my Diet

[EYEWTKAS]

What's up guys, was wondering if some of you could take the time to look at my diet/eating regimen. See if there is anything you guys would change.

Age: 27
Height: 5'11
Weight: 247, LBM 207
Body Fat: ~17

Goal would be to gradually lose body fat without losing much or any muscle. Have been eating this way for a while now. Haven't been counting calories, but focus more on macros. I make sure to get enough protein, 250-300 grams per day.. while keeping carbs moderate between 125-175 grams per day, and fats moderate as well. I have tried carb cycling, low carb diets, fasting, ect.. and have found that keeping carbs moderate has worked the best for me. I also like to make sure I get my daily needs of fruits and veggies.

Here is a pretty standard day for me:

7 AM
4 Whole Eggs
1 Scoop Whey
1/2 Cup Dry Oats
1/2 Blueberries
Splenda

10 AM
8 oz Chicken Breast
2 Cups Spinach
1/2 Cup Salsa
2 Tbl Olive Oil

1 PM (PWO)
2 Scoops Whey
20 Grams Dextrose
1 Med. Banana

2 PM (PPWO)
10 oz Talapia
1 Cup Cooked Brown Rice

5 PM
8 oz Chicken Breast
2 Cups Spinach
1/2 Cup Salsa
2 Tbl Olive Oil

8 PM
1 Scoop Casein
2 Tbl All-Natural Peanut Butter

Sometimes will substituent a different fruit for the berries and banana.. something like an apple and watermelon. Some green bean or Broccoli for the spinach.. and a sweet potato instead of rice. Nothing to out of the ordinary.

What do ya'll think?

 

[phattony]

What's your training like? Cardio?
Being calorie restricted you wil loss some muscle mass. Things look okay. Think about modifying carbs like less for smalle muscle groups and more for leg days etc.
How much fat a day?

Sent from my SPH-L710 using EliteFitness

 

[EYEWTKAS]

I hit one body part a day. Reps are anywhere between 6-15 reps.. heavier sets on compound lifts. Do HIIT cardio twice per week on days that I am not in the weight room. Also am doing fasted cardio every morning, just a brisk walk, and same after weight training.

I am taking lots and lots of supplements that are suppose to help preserve muscle while cutting.. so hopefully they will help a bit.

Fat is 70-80 grams per day.

I do modify carbs like that, but never a huge gap. They are never too high or too low. 175 grams of carbs would be on a leg day, and 125 would be for arms or cardio days.

 

[phattony]

If you aren't on cycle I wouldn't do fasted cardio. Your body doesn't deplete glycogen stores enough in sleep to actually switch to burning fat of fat stores. So its more likey you may burn muscle during those sessions. I woukd take at least 10g bcaa if you still decided to do fasted cardio. Studies show it doesn't matter when you di cardio. Cardio just creates a calorie deficient muscle is What will burn the fat.
Training schedule? I would totally through out just arm for a workout day. You hit them more doing back or chest. I'd bump up hitt to three sessions maybe four. If you can do cardio separate from lifting. Cardio after lifting does interfere with protein synthesis.

Sent from my SPH-L710 using EliteFitness

 

[EYEWTKAS]

I am not on cycle yet. Just trying to get my body fat back down and myself into better and healthier shape. Will be doing a SARMS run here soon though.. so they will help to preserve LBM.

The fasted cardio I do is nothing to intense. I just go for a 20-30 minute walk after I wake up. I take so many BCAAs and other Aminos it's not even funny. I am brainwashed in a way, where I think that if I am not consuming a steady supply of them that my muscle will waste away if I am at any sort of caloric deficit. Also take L-Carn, CLA, and HMB to help maintain muscle and shift the burning from muscle to fat.

Not have an ARM day..? whoa whoa whoa whoa whoa.. the pump I get on arm day is how I get all the girls to fall for me. I will definitely throw in some more HIIT cardio. There is this girl I know that wants me to do some CrossFit workouts with her.. so I may do that as well.

I added in my calorie intake and it is right around 3,200 calories per day. Which is actually a little higher than my BMR.

 

[phattony]

Well remember sarms are also suppressive to depending on what you run. So make sure pct is used. Didn't know if you knew that don't want to insult your intelligence.
I would bump your walk to 30-40mins. Slow cardio you don't start burning fat til after 20 mins so you may get alittle more out of It. Also maube do some hitt 2x a week. I know brainwahsed man. There is a lot if broscience out there. Gotta find what works for you and what you enjoy.
Yes yes I know crazy not just arm day curls for the girls. I'd just cut arm day and go back to start of workout. So you hit one bidy part twice a week. Then a different the one the next. Just would add a great amount of calories burned and more muscle growth. Its your call man. I feel arm day is just an ego thing.
3200 and you carbs are 150? How much protein a day man should like a ton. If your lbm is approximately 200 then more 400g even on cycle is a waste.
Well for the crossfit may help keep things fresh and I'm sure she will give you motivation especially if she is hott. I'm not a huge fan of crossfit. It breeds over training and bad form IMO. But once a week probably wouldn't hurt and may help with rest of your training.

Sent from my SPH-L710 using EliteFitness

 

[EYEWTKAS]

yeah, I know to run a PCT and all that. I'm not knew to the game.. just have let myself go a bit with drinking and partying. Now I am sober and looking to get sexy as fuck haha.

I have been doing the HIIT twice per week. Usual workout is 6, 150 yard sprints with a 2 minute break in between. I extend my morning walks a bit. Anything to help burn fat. I don't enjoy any form of cardio.. but ya do what ya gotta do.

Consuming the BCAAs and other supplements just put my mind to ease. I am very OCD about things.

I might just cut the arm day out and throw in some exercises at the end of back and chest day. I think it was Ronnie Coleman that said he never really did much for arms. He was pretty big so maybe he is on to something. Also, cutting down a day lifting a small body part may add in time for something else.

The protein is around 350-400 grams per day. I just added things up from my last 2 days, which were on the higher side of carbs. Think I would benefit from dropping the protein down a bit and adding more carbs to post workout?

I would not even think about doing crossfit if the girl wasn't hot. And she is as hot as it gets. I've never been a huge fan of crossfit.. but I here it is great for conditioning (obviously) and athleticism and functionality. It would be once a week.. twice at the most. You can't get huge doing cross fit.

Thanks for the help and advice man. Much appreciated!

 

[phattony]

Haha. Well man I help where I can and I do love this stuff. I used to party but loved the gym more and when my workout where crap just made me stop partying.
Well your cardio sounds like its pretty good. Yeah I know I hate cardio but its a necessary evil sometimes. Once you get into it its not bad. I didn't do cardio for year and half but was able to maintain single digit bf. Diet is the key.
How much is your pwo shake and carbs? I like mine 45g p and 28-36g of carbs depends on What I hit. I use glucose tabs for carbs. Dextrose is the close form of sugar to glucose in the body so easily digested and good Insulin spike.
Well for your weight 300-350 protein a day is good 1-1.5 per pound should help keep muscle. You know the game so I'm sure its just getting back to it and keeping on it.
Alcohol does a ton of bad shit in the body. Affects how you digest carbs. Lower testosterone and raise estrogen. Etc...
Well I'd hit up crossfit if a hot chick was Invloved. Not now I'm in contest prep but off season sure. Haha guess its a good in with her. Let me know how it all goes bro. And if you need anything give me shout.



Sent from my SPH-L710 using EliteFitness