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Would Like Criticism on Diet Please


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Posted by: robousy

Hi all,

New to this forum but have been working out for about a year now.
Getting stronger definitely, and starting to see some good arm definition, but slow on the 'gut'! Anyway, decided to start cutting big time as I want to see some good abs.

My vitals:
Age: 27
Height: 6.1
Weight: 196 lbs

Diet:

Food Amnt Carbs Prot Fat Cals

Meal 1

Oats 1/4 cp 13.5 2.5 1.5 125
Egg White 4 0 20 0 100
Large Egg 1 0 7 6 76
Fish Oil 3 tabs 0 0 7.5 75

Meal 2
1/2 apple 100g 15 0.3 0.2 55
Celery 40g 1.5 0.3 0 6
cott chs. 1 cup 10 30 4 200
Fish Oil 3 tabs 0 0 7.5 75

Meal 3
Fish Oil 3 tabs 0 0 7.5 75
Tilapia (fish)2 0 28 1.3 124
Brown Rice 1/2cp 21 2 0.75 95
1 tomato 1 4.6 0.85 0.3 21
lettuce 89g 3 1 0 15

Meal 4
Oats 1/2 cup 27 5 3 250
Egg White 2 0 10 0 50
Fish Oil 3 tabs 0 0 7.5 75

Meal 5
Chicken 1 0 32 6 190
Brown Rice 1 42 4 1.5 190
Fish Oil 3 tabs 0 0 7.5 75

Meal 6
Oats 13.5 2.5 1.5 125
Fish Oil 4 tabs 0 0 10 100



TOTALS 151.1 145.45 73.55 2097
Carbs Protein Fat Calories

Ratio (Carbs/Protein/Fat) = 0.41 / 0.39 / 0.20


I am still training and am worried that I am not getting enough protein - but I guess an extra helping of chicken and a protein shake would cover this.

Is this enough calories without being dangerous?

How much cardio on top of this would you recommend??



Any criticism appreciated.
Thanks in advance!

Rich




Posted by: Cardinal

No, you aren't getting nearly enough protein. I prefer about 1.5g/lb minimum cutting. So if it were me, I would roughly double your protein intake. Calories look good to me.


Posted by: DeadBolt

I'd go like 1-1.5g's of protein. How long have you been dieting? Seems you don't want to lower your cals to many b/c they are pretty low as it is. Your also taking in alot of fats.

You may want to fix your meal 6 as well....carbs and fat isn't the best. Try some lean protein and fish oil caps not oats.

Also where is your post w/o shake? In between which meals do you train?


Posted by: robousy

Thanks - I thought as much with the protein.

With respect to the fat - I thought a 40/40/20 ratio was good. I can cut that easy as most of it comes from the fish oil caps.

Also, I usually work out between after meal 4 so the PW shake would come after that.

Thanks for your advice!


Posted by: Cardinal

That is what I get, not looking at the actual meal plan and just jumping to the macros. Looks like you are overdoing it with the fish oil to a large extent. For what it is worth I would shoot for a better balance of fatty acids overally. You could also shave some of that fat out of the diet if needed as suggested.


Posted by: Emma-Leigh

Quote:
Originally Posted by robousy
My vitals:
Age: 27
Height: 6.1
Weight: 196 lbs
For someone your age and size the diet you have written, although good, is horribly inadequate (unless your BF% is in the 30's).

It really depends on what your BF is, but if you are no more than ~20% then what I would aim for would be something around:
~2500 cals to START - and decrease from there if needed.
Protein: ~230-250g (~1.5g per pound LBM)
Fats: ~60-70 g (~0.3-0.35g per pound total body weight)
Carbs: ~230-250g (~1.5g per pound LBM)

Quote:
Diet:

Food Amnt Carbs Prot Fat Cals

Meal 1

Oats 1/4 cp 13.5 2.5 1.5 125
Egg White 4 0 20 0 100
Large Egg 1 0 7 6 76
Fish Oil 3 tabs 0 0 7.5 75
Increase the oats to AT LEAST 0.5 cups and add in about 3-4 more egg whites. Probably do not need the fish oils in this meal (egg).

Quote:
Meal 2
1/2 apple 100g 15 0.3 0.2 55
Celery 40g 1.5 0.3 0 6
cott chs. 1 cup 10 30 4 200
Fish Oil 3 tabs 0 0 7.5 75
Add something along the lines of 0.5 cup oats.

Quote:
Meal 3
Fish Oil 3 tabs 0 0 7.5 75
Tilapia (fish)2 0 28 1.3 124
Brown Rice 1/2cp 21 2 0.75 95
1 tomato 1 4.6 0.85 0.3 21
lettuce 89g 3 1 0 15
Increase the fish (aim for something around 30-40g protein per meal) and add the other 0.5 of the apple here.

Quote:
Meal 4
Oats 1/2 cup 27 5 3 250
Egg White 2 0 10 0 50
Fish Oil 3 tabs 0 0 7.5 75
Add more protein - about 20 more grams.
Quote:
Meal 5
Chicken 1 0 32 6 190
Brown Rice 1 42 4 1.5 190
Fish Oil 3 tabs 0 0 7.5 75
Good! Add vegetables.

Quote:
Meal 6
Oats 13.5 2.5 1.5 125
Fish Oil 4 tabs 0 0 10 100
You might want to not have oats here - put these in an earlier meal. Instead, have cottage cheese + walnuts/almonds or another fat source. Personally, you need other sources of fats than just fish oils - 6g in cap form is enough (10g is REALLY enough - and more than this is just excessive).


Posted by: robousy

Thanks Emma and Cardinal and Deadbolt.

Hey Emma - you say the original diet was horribly inadequate - did you mean this in the way that it was not enough for me - even though I am cutting?

I have a whole week off my usual schedule so I have plenty of time to get this perfected and get into some form of habit b4 everything starts again.




Posted by: Emma-Leigh

Quote:
Originally Posted by robousy
Hey Emma - you say the original diet was horribly inadequate - did you mean this in the way that it was not enough for me - even though I am cutting?
Yes. Even when you are trying to lose fat you still need to feed your muscles.

You need to provide your body with enough calories so it can continue to function and repair.


Posted by: robousy

Thanks emma.
I'm following your modified plan as we speak.


Are you a fitness instructor...or just well informed?



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