Critique My Diet

[xp123]

I am currently on a cycle of 500 mg test e wk 1-10 and winny 50mg ed wk 6.5-10. I am around 205 lb 5ft 11 and 13 to 15% bf (rough estimate). My overall goals are to increase muscle while cutting down on fat. This is my current diet and would like some constructive criticism.

Meal 1:
5 egg whites 1 whole egg
2 packs of low sugar maple and brown sugar oatmeal (not sure how many cups it doesnt say)
Overall Nutrition: 43g carbs 35g protein 9g fat 400 cal

Meal 2:
Whole Wheat Pasta with light sauce mixed in with 99% lean Ground Turkey
Overall Nutrition: 45g Carbs 35g Protein 5.5g Fat 380 Cal

Meal 3:
Tuna on a low carb wrap (flat out) with cheese and lettuce (little bit of low fat mayo)
Overall Nutrition: 7g Carbs 45g Protein 18g Fat 385 Cal

Meal 4:
5 oz Chicken with 1/2 cup Long Grain Brown Rice
1 cup of Spinach
Overall Nutrition: 34 Carbs 36 Protein 4 Fat 318 Cal

Meal 5:
Natural Peanut Butter on a Whole Wheat wrap (flat out) with a little bit of honey
Overall Nutrition: 17 carbs 15 protein 18 fat 300 cal

Meal 6:
2 scoops Optimum Nutrition 100% Whey gold Standard with Peanut Butter
Overall Nutrition 10 carbs 55 Protein 18 Fat 440 Cal


Daily Nutrition:
156 Carbs 221 Protein 72.5 Fat 2223 Calories
The breakdown of Calorie percentages per nutrient is around

28% Carbs/39%Protein/30% Fat

Any help is appreciated

 

[xp123]

bump

 

[xp123]

bump

 

[Laker33]

Looks pretty good

 

[Built]

I'd eat it in fewer meals, to feel fuller, but the daily macros look good for a cut. Protein is ample, fats are minimally sufficient. How long you planning to run your cut, and how much weight you looking to drop?

 

[xp123]

I'd eat it in fewer meals, to feel fuller, but the daily macros look good for a cut. Protein is ample, fats are minimally sufficient. How long you planning to run your cut, and how much weight you looking to drop?

Since im on the test, I'm not too concerned about my weight but my overall bf. It would be nice to drop below 8. Ive done a cut before from 21% to 6 a few years ago but i lost all my muscle and had to spend a few years getting it back (some of the fat came back too). My overall goal is to keep all my muscle while getting leaner. I was actually going to phase out the pb as i thought i was getting too much fat? Sounds like a no go? Prolly run the cut until mid april then run a maintenance for a few months.

 

[GFR]

2223 Calories?

Unless you are a sedentary 50 year old you need more than that. I would add another 100g of carbs a day to that diet.

 

[xp123]

My cals and fats are prolly a little higher than stated as i dont measure the pb when I use it and Im positive Im using more than 1 serving most times.

 

[GFR]

2223 calories puts me at a little over 11 cal per lb of body weight which is what the building a diet sticky said to cut. I'm very carb sensitive are u sure i should be taking in another 100 g of carbs?

2223 cals a day for an active 200lb+ young man on steroids is a starvation diet, I could care less what some stupid sticks says.

Post your age, activity level and your exact training program.

 

[xp123]

2223 cals a day for an active 200lb+ young man on steroids is a starvation diet, I could care less what some stupid sticks says.

Post your age, activity level and your exact training program.

I am 21(i know im young for aas) been training since 14-15 I have no real scheduel for taking days off, most the time its when i am forced to but the rest days usually work out to where i have ample rest.

Workout Schedule:
day1: chest
day2:back
day3:sholders
day4:arms
day5:legs

As far as the exact lifts, I like to keep my muscles guessing. One week ill go heavy the next high reps low weight no rest.
Most days I lift I will try to do either abbs or 20 min of interval training sprints (45 sec on 30 sec off)

 

[DIVINITUS]

Well, some of your calorie calculations are a bit off I think. If those are standard oatmeal packs, then 2 of those is more like 320cals alone, before you add the whole egg and 5 egg whites, guessing more carbs too. The packs I eat are 160 cals for 1 pack, so 2 of those and 1 whole egg and 5 egg whites would be more like 550 cals. just putting it out there...

 

[xp123]

Well, some of your calorie calculations are a bit off I think. If those are standard oatmeal packs, then 2 of those is more like 320cals alone, before you add the whole egg and 5 egg whites, guessing more carbs too. The packs I eat are 160 cals for 1 pack, so 2 of those and 1 whole egg and 5 egg whites would be more like 550 cals. just putting it out there...

Just checked the oatmeal, 120 a piece. and as far as the eggs go i got that info online. It could be wrong

Just an update. Today I swapped meal 3 and 5, and cut out meal 2 and replaced it with a sweet potato and 2 chicken breasts. This also replaced meal 4. Not sure the exact calorie content but hopefully this is an improvement? I def. feel in a lot better mood (not starved)

 

[Built]

I am 21(i know im young for aas) been training since 14-15 I have no real scheduel for taking days off, most the time its when i am forced to but the rest days usually work out to where i have ample rest.

Workout Schedule:
day1: chest
day2:back
day3:sholders
day4:arms
day5:legs

As far as the exact lifts, I like to keep my muscles guessing.

You have GOT to be kidding me. You keep your muscles guessing? Are they THAT smart?

One week ill go heavy the next high reps low weight no rest.
Most days I lift I will try to do either abbs or 20 min of interval training sprints (45 sec on 30 sec off)

 

[xp123]

You have GOT to be kidding me. You keep your muscles guessing? Are they THAT smart?

Actually yes. I got them tested. IQ of 154 so yea i guess they are that smart.

In all seriousness, I threw that out there because I didnt have time to write exactly what i do. Most the time I like to work on high reps (12-15) while super setting a few workouts together. If I dont have that much energy that day, I may do 5 sets on each workout 15 reps, 12 reps, 10 reps, 8 reps, 6 reps and drop the super sets. (this is the "heavy weight day").

 

[Built]

Okay, well listen. You're carrying about what, 30 or so pounds of bodyfat, and you'll have to drop about 11 or 12 lbs of fat - while losing no muscle - in order to get down to 10%.

On a ten week cycle at a deficit, you MIGHT put on five pounds of muscle, IF you're not already particularly well developed. If you manage to do this, you'll only have to drop about five pounds on the scale to see 10% happen, but you'll still have to run a deficit, which you know. I'd highly recommend keeping some low-rep heavy stuff in your training; it'll keep you looking hard.

 

[Built]

PS get your muscles to do my taxes for me.

 

[xp123]

PS get your muscles to do my taxes for me.

haha I'm actually going to school for accounting so I suppose they may have absorbed some knowledge with that high IQ. Ill ask them later, they are resting and cannot be disturbed right now.

 

[xp123]

Okay, well listen. You're carrying about what, 30 or so pounds of bodyfat, and you'll have to drop about 11 or 12 lbs of fat - while losing no muscle - in order to get down to 10%.

On a ten week cycle at a deficit, you MIGHT put on five pounds of muscle, IF you're not already particularly well developed. If you manage to do this, you'll only have to drop about five pounds on the scale to see 10% happen, but you'll still have to run a deficit, which you know. I'd highly recommend keeping some low-rep heavy stuff in your training; it'll keep you looking hard.

Good advice. Ill keep that in mind. Would you recommend focusing more on the heavy stuff or high rep stuff? I enjoy lifting heavy more but I have been under the impression that high reps = better while cutting

 

[GMO]

I'd highly recommend keeping some low-rep heavy stuff in your training; it'll keep you looking hard.

x2

 

[Built]

Good advice. Ill keep that in mind. Would you recommend focusing more on the heavy stuff or high rep stuff? I enjoy lifting heavy more but I have been under the impression that high reps = better while cutting

Hi reps are lousy for cutting. They're better for bulking.