First attempt at making a diet-HELP

[rmcfar]

Background- I'm 19 years old, 6'1 230lbs. If i were to make an "educated" guess at what my bf is id say around 13-15%. Ideally i want to get down to a healthy(key) and maintainable 6-10% bf. Time really isnt an issue because i am young, summer is just coming to an end(up in canada), and i dont want to rush things. So here goes nothing.

7a.m
1 cup egg whites
1/2 cup spinach
2 mushrooms
30g cheese
1/2 cup ketchup
1 slice whole wheat toast
1 cup skim milk

10a.m
1 Banana
1/2 cup of strawberrys
60g cheese
1 scoop whey

12p.m
1 cup brown rice
1 can tuna
2 tbsp mayo(fat free)
1 leaf lettuce
85g carrots
2tbsp ranch dressing(fat free)

3p.m (PWO)
2 scoops whey
1 apple


6p.m
8oz Chicken breast(or salmon, depends how i feel)
85g Romaine Lettuce
5tbsp Caesar dressing(lowfat)
2 cup steamed broccoli

9p.m
125g plain-fatfree yogurt
1oz walnuts

macros:
2339cals
70g fat
216 carbs
260 protein
that equals 48/40/12 p/c/f

well please let me know what you think. also if you need to know i am currently taking a multi with breakfast and some NO-xplode pre-workout. If that is not enough information then let me know

all of your help is appreciated more then you know

 

[Jodi]

I think you have done this before many times in the past

My only concern is EFA's. I don't see where you have any. Do you not take fish oil, flax seeds etc...? If not, then I would highly suggest adding some/both.

 

[tucker01]

Looks pretty decent. Cals seem pretty low.

I would ditch the Ketchup and look into better carb sources then the bread.

Agree with Jodi on EFA's

 

[rmcfar]

yah i was considering the fish oil caps but was unsure as to why people even take them.

the cals are pretty low but i think this diet is manageable as far as i like eating everything that is on here, and its all pretty easy to prepare. maybe once im happy with the bf% ill start upping the cals a bit but that wont be for a few months.

 

[Jodi]

Looks pretty decent. Cals seem pretty low.

I would ditch the Ketchup and look into better carb sources then the bread.

Agree with Jodi on EFA's

Good catch on the bread. I was looking for bad stuff and missing stuff lol and didn't even notice the bread.

Iain is right. Only have one meal with bread. Replace the others with better carb choices such as oatmeal, oatbran, sweet potatos, yams, brown rice. Also regarding your fruit choice of grapes.....there are MUCH better choices for fruit than grapes especially while cutting. Grapefruit, apples, peaches, strawberries, any berry. You are better off with one of those.

EFA are essential fatty acids. You take them because they are essential to your health, however, your body can't produce them so you have to supplement for them. Look in the stickies called Guide to Cutting, Bulking etc. There is a lot in there on EFA's

 

[tucker01]

yah i was considering the fish oil caps but was unsure as to why people even take them.

the cals are pretty low but i think this diet is manageable as far as i like eating everything that is on here, and its all pretty easy to prepare. maybe once im happy with the bf% ill start upping the cals a bit but that wont be for a few months.

See the problem is you are setting you cals to low. What happens when you hit a sticking point you have no way to adjust for more fat loss. If you get too low in Cals your body sees this as starving, and would prefer to hold on to the fat as a form of survival.

The body likes homostasis. Personally I would set you cals a bit higher.

 

[rmcfar]

alright well maybe instead of bread with lunch i will have 1 cup of brown rice?
i am going to buy some fishoil caps today. do you suggest about 3-6 a day... i have no clue how many i need haha.
As far as upping the calories, i think that i can stand to throw a few extra things in my "snack" times and my post workout meal is pretty weak as well. If i'm taking 13 cals/lb a day thats 2990. that would be enough to sufficiently cut.

 

[tucker01]

I would do 6-9 fish oil a day.

 

[danchubbz]

just one thing to add, maybe limit cheese to just once a day or find something else altgether to replace it.

 

[rmcfar]

thanks Iain
cmon dont tell me to remove cheese, cheese is my kryptonite
i updated it a bit so maybe give things another go over, also what would be good for post workout cause usually about 30-60mins after i leave the gym i get ultra hungry
thanks everybody
minus the cheese hater(jk

 

[KataKlysm954]

olive oil and flaxseed oil are good on veges and other things as well.