pulltap289

Hey everyone...first post. I am 23 yrs old, 5'10 260 about 30% bf.... my goal is to get back to 190 at about 12% bf. I realize this may take atleast a year. My other goal is to transform my body as much as I can before August as I am beginning a new career then. I will sacrafice anytihng i need to....i will eat what i have to day in and day out. Please critique my diet and let me know what is the best diet I can possibly have to accomplish my goals. I will be lifitng weights 4 days a week and cardio 6 days a week. Here is my diet:

6:30am- Cardio 30-40 mins

7:30- 10 Egg Whites 170 cal/36 pro carb/2/1
1/2 cup Oatmeal ? 150 cal/5 pro/27 carb/3 fat
Totals:Cal-320/ Pro- 41/ Carb- 28/ Fat-4

10:00- Protein shake 2 tbsp flax
470 cals/ 44 protein/ 13 carb/ 27 fat

1:00- Chicken breast 210 cals, 43 protein
Sweet potato 180 cals/ 40 carb/ 4 pro
Totals: cals-390/ pro-47/ carb-40

2:30- Work-out

3:30-PWO shake 50g whey/oatmeal
Calories-375 Pro-50 Carb-27

5:00- Chicken Breast, Broccoli, 1 cup brown rice
Cals- 410 Pro-44 Carb- 42

8:00- Can Tuna 220 cals/0 carb/ 40 pro/ 5 fat
Natty pb 210 cals/ 6 carb/ 8 protein/ 16 fat

10:00- whey/flax
470 44 13 27

Macro Totals for day:

Calories:2,865 Protein:318 Carbs: 176 Fats: 74


How does this diet look? What can i do to make it better and accelerate fat loss? Please help...

bigsahm21

Food choices look good.

The protein to carb ratio is a little too high...and it seems like the cals are a bit high too. If I were you I'd ditch the last shake...get rid of some protein as well as some cals.

Looks like you're going to be strict with your diet, that's great! So on that note here are my suggestions:

1.) Have flax in one other meal (meal 1 would be good).

2.) Ditch the tuna in your last meal, replace it with cottage cheese. It's a better protein source to have before you sleep (a slow-digesting casein protein is ideal).

3.) I would recommend taking a multi-vitamin

4.) More fibrous veggies.

Otherwise, diet-wise it looks great. As long as you're smart with your training you should see fantastic results.

bigsahm21

On second thought, you might want to add a little bit more carbs (15g or so) to your PWO shake.