Gym Freak
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Hey everyone, I am just looking for some critiques on my diet I have been working on. I have been working out my entire life but have had many back injuries, two severely degenerated discs that have made lifting very difficult for the past year or so, on top of getting married and all the stress that comes with. I work out often I just an unable to do squats or dead lifts anymore, which really sucks. Anyways, my wife and I are going on our honeymoon in April due to schedules and unable to get off work. I would really like to get some abs popping out by then and I am at a point where if I kick up my work out intensity and eat clean until then, It can happen for sure. So I built this diet and I wanted some advice on if it was decent or not. Stats: 5' 11" to 6' on a good day. 200 pounds, I would estimate my body fat some where in the high teens to low 20s. The lowest I have ever been was 12% and I was weighing a week 150 pounds. I will be posting some pictures later so that I can probably be put in check on my body fat percentage, hoping im close but if you think I look like im 30, let me know. Anyways here is my diet, I was aiming for a 40-40-20 at 2400 calories, lifting 4 days a week and doing cardio 4-5 times a week switching between low intensity cycling and HIIT every other cardio session. I also ride a bicycle to work, school, and the gym. So here it is:
MEAL PLAN:
(6am-7am)Meal #1- 2 full eggs + 4 egg whites + 1/2 cup oatmeal
(Carbs-27 Protein-32 Fat- 13)
(9am-10am)Meal #2- 1 1/2 myofusion + banana + 1/2 cup oatmeal
(Carbs-62 Protein-43.5 Fat- 9)
(12pm-1pm)Meal #3- 1 cup brown rice + 1/2 cup carrot + 1/2 cup zucchini + 1/2 cup broccoli + 4oz chicken
(Carbs- 80 Protein- 43 Fat- 11 )
(3pm-4pm)Meal #4- 1 cup black beans + 1 zucchini + 4 oz chicken
(Carbs-45 Protein-46 Fat- 9)
(6pm-7pm)Meal #5- 2 cups lettuce + 4 oz chicken + 2 egg whites +2tbsp dressing(maybe dressing)
(Carbs-6 Protein-40 Fat- 10)
(8pm-9pm)Meal #6- 1 1/2 scoop myofusion
(Carbs-2 Protein-40 Fat- 2)
GOAL: Carbs-240g Protein- 240g Fat- 53g RATIO: 40-40-20
ACTUAL: Carbs- 222g Protein-244.5g Fat- 54 RATIO: 37-41-10
CALORIES: Carbs-888 Protein- 978 Fat- 486
Any advice will be extremely appreciated, thanks ahead of time! If you think my plan looks like ****, let me know!
MEAL PLAN:
(6am-7am)Meal #1- 2 full eggs + 4 egg whites + 1/2 cup oatmeal
(Carbs-27 Protein-32 Fat- 13)
(9am-10am)Meal #2- 1 1/2 myofusion + banana + 1/2 cup oatmeal
(Carbs-62 Protein-43.5 Fat- 9)
(12pm-1pm)Meal #3- 1 cup brown rice + 1/2 cup carrot + 1/2 cup zucchini + 1/2 cup broccoli + 4oz chicken
(Carbs- 80 Protein- 43 Fat- 11 )
(3pm-4pm)Meal #4- 1 cup black beans + 1 zucchini + 4 oz chicken
(Carbs-45 Protein-46 Fat- 9)
(6pm-7pm)Meal #5- 2 cups lettuce + 4 oz chicken + 2 egg whites +2tbsp dressing(maybe dressing)
(Carbs-6 Protein-40 Fat- 10)
(8pm-9pm)Meal #6- 1 1/2 scoop myofusion
(Carbs-2 Protein-40 Fat- 2)
GOAL: Carbs-240g Protein- 240g Fat- 53g RATIO: 40-40-20
ACTUAL: Carbs- 222g Protein-244.5g Fat- 54 RATIO: 37-41-10
CALORIES: Carbs-888 Protein- 978 Fat- 486
Any advice will be extremely appreciated, thanks ahead of time! If you think my plan looks like ****, let me know!