BulkMeUp

This is modified from my current diet. I've simply cut down the carbs so that the cals drop by ~200 on a weekly average. I will reevaluate after couple of weeks and drop another 200 cals if there isnt much weight loss. I'm aiming for 1lb per week weight loss. Currently ~185lb/6' @ 18-19%bf. I'm looking to drop ~15lbs. Appreciate any feedback.

weekday (training and off day)
Meal#1
food item - cals - carbs - fat - pro
30g Oats 115 19.71 1.8 4.8
40g ON whey 165 4 1.29 30
2 tsp olive oil + 2 caps fish oil 180 0 20 0
1Apple 81 21 0 0
1Multi Min-Vit Cap
1 cap Glucosamine
TOTAL 541 44.71 23.09 34.8

Meal#2
150g cooked brown rice 166 43 1.5 4.5
100g cooked chicken breast 151 0 3 29
2 tsp olive oil 90 0 10 0
100g veggies 40 10 0 0
100g FF yogurt w/fruit 35 8 0 4
1 Cap NAC + 1500mg Vit C (w/water)
2caps fish oil 20 0 2.3 0
TOTAL 502 61 16.8 37.5

Meal#3
150g cooked brown rice 166 43 1.5 4.5
90g Beef 159 0 4.5 28
100g veggies 40 10 0 0
100g FF yogurt w/fruit 35 8 0 4
2 tsp olive oil 90 0 10 0
2caps fish oil 20 0 2.3 0
1 Cap NAC + 1500mg Vit C (w/water)
TOTAL 510 61 18.3 36.5

Meal#4
75g Oats 278 51 5.25 10.5
40g ON whey 165 4 1.29 30
1TBSP Natty PB 100 3 9 4
1 banana (~7") 105 27 0
XPAND 22
TOTAL 670 85 15.54 44.5

Meal#5
150g cooked brown rice 166 43 1.5 4.5
100g veggies 40 10 0 0
2 tsp olive oil 90 0 10 0
90g Beef 159 0 4.5 28
100g FF Cottage Cheese 75 5.6 0 15
2caps fish oil 20 0 2.3 0
15g walnuts 91.5 2 9 2
1 cap Glucosamine
1 Cap Calcium-Magnesium
TOTAL 641.5 60.6 27.3 49.5

Peri wo shake
60g Dextrose 225 60 0 0
15g ON Whey 65 2 0.5 12
TOTAL 290 62 0.5 12

PWO shake

35g Skim Milk Powder 126 17.5 0.25 11
25g ON Whey 103 0 0 23.75
XPAND 22
TOTAL 229 17.5 0.25 34.75

Cals per day INCL shakes 3383.50 391.81 101.78 249.55

weekend (no training)
Meal#1
40g Oats 153 26.28 2.4 6.4
50g ON whey 206 5 1.61 37
2 tsp olive oil 90 0 10 0
1Apple 81 21 0 0
TOTAL 530 52.28 14.01 43.4

Meal#2
150g cooked brown rice 166 43 1.5 4.5
125g cooked chicken breast 188 0 3.75 36
2 tsp olive oil 90 0 10 0
100g veggies 40 10 0 0
1 banana (~7") 105 27 0
100g FF yogurt w/fruit 35 8 0 4
4caps fish oil 40 0 4.6 0
TOTAL 664 88 19.85 44.5

Meal#3
150g cooked brown rice 166 43 1.5 4.5
150g Beef 232 0 7.5 40
100g veggies 40 10 0 0
1 banana (~7") 105 27 0
2 tsp olive oil 90 0 10 0
TOTAL 633 80 19 44.5

Meal#5
50g Oats 192 33 3 8
50g ON whey 206 5 1.61 37
100g FF Cottage Cheese 75 5.6 0 15
15g walnuts 91.5 2 9 2
2caps fish oil 20 0 2.3 0
1 cap Glucosamine
TOTAL 584.5 45.6 15.91 62

MEALS TOTAL 2435.5 265.88 68.77 194.4


Macros | Carbs | Fats | Protein | Complete Protein
Daily Average Total 344.47 92.24 227.11 180.86
Percent Split 45.35% 27.32% 29.90%
Grams per lb of LBM 2.32 0.62 1.53 1.22
Grams per lb of total weight 1.90 0.51 1.25 1.00

Built

Well, your fats and proteins are ample, and you're getting in fish oil (you can get in more - I take 10g daily), vitamins, minerals... all good things.

I don't know what your maintenance is or how much of a deficit this actually represents, but if you plan to drop a couple hundred cals a week until you see losses, you'll figure that part out soon enough.

I would split the dex to before and after training, not just before but that's a fine point.

Are you more comfortable on 6 meals than on four? And do you like having carbs in the AM, or do you feel less hungry if you stick to protein and fat?

What you have looks fine - it's just a matter now of coming up with something where you won't feel too hungry. Personally, I'd up the fats and protein and drop the carbs way down, but you may feel fine on what you have. If you do, you're fine.

BulkMeUp

I could increase the fishies to 10g/day.

I think these cals might just be maintenance or very slightly higher. I didnt want to drop too much too quickly. I've done over enthusiastic cuts in the past and paid the price

Dex is actually being used during(peri) wo. So it is:
M#4 : pre wo meal
peri wo shake
pwo shake
M#5 : post wo meal

I could split the dex pre and post instead of peri but i guess we could leave it the way it is for now? Gives me something to sip on while huffing and puffing between sets.

I'm not a big eater so 6 meals are easier during a bulk to get in all cals. I had cut them down to 4 on the weekend as it becomes a chore and 'comes in the way'. Since this is a cut on lower cals, i could reduce the weekdays to 4 as well i suppose.

Cant answer this definitively as i never really tried protein and fat only in the AM. I have a shake as it is easier to consume as I'm never really hungry in the AM . But a while back i discovered that having something in the AM keeps my appetite going for the rest of the day. What would you suggest? just the whey + fats and maybe a fruit?

How many grams (or percentage based on LBM) of macros would suggest for a higher protein and fats diet? I could rework the numbers.

Thanks for your input

Built

If eating in the morning makes you hungry, skip it and eat when you need it.

I usually eat about three hours after waking - and it's about 3/4 cup cottage cheese, half a can of tuna and half an avocado. Fills me up for HOURS.

BulkMeUp

ok, i'll rework the meals.