Diet Check

[FADAWN]

Ok im 5' 9" about 172lbs not sure on body fat about 18% im guessing

Here is what ive been eating on a daily.

5am cardio 35 40 min mon wed fri

cal / fat / pro / carb
6am shake 320 / 3.5 / 50 / 14
9am egg sand 379 / 12 / 31 / 65
banana
12pm tuna sand 175 / 2 / 26 / 38
3pm apple, 95 / 0 / 0 / 25
yogurt 80 / 0 / 5 / 25
shake 160 / 1.75 / 25 / 7
4pm weight training mon-fri
5pm shake 160 / 1.75 / 25 / 7
natty peanut butter180/17/7/6
6pm dinner
chicken breast 276 / 6 / 54 / 0
broccli 31 / 0 / 3 / 6
9pm 1 cup
cottage cheese 203 / 4.4 / 31 / 8.2
natty peanut butter180/17/7/6
totals 2239 / 65.4 / 264 / 194.2



How does that look? any help would be great.

[planetfuzz]

You don't need 316 grams of protein, that's nuts. Carbs look fine as long as they are coming from good sources. Lastly, in the name of bacon, eat some more fat!! All kinds! Mono, poly, saturated. It's all good.

What is your goal? That will matter.

[country1911]

3 shakes a day seems excessive, try to eat more whole food sources. Adding extra virgin olive oil or a handful of almonds/pecans/nuts to your diet will increase your fat intake.

[planetfuzz]

3 shakes a day seems excessive, try to eat more whole food sources. Adding extra virgin olive oil or a handful of almonds/pecans/nuts to your diet will increase your fat intake.

Olive oil is great but I'd grab a few pounds of wholesome butter, toss it on your veggies.

[FADAWN]

trying to get body fat down to 10% or less before starting a hdrol or mdrol cycle so i can get everything i can out of it.
The protein i counted the bread and everything.
what if i drop a shake for a natty peanut butter and pickle sandwich on whole wheat?

[FADAWN]

so i should get protein to about 255 and fat to what?

[FADAWN]

There i changed it a bit does that look better?

[ana420]

i'm in the same boat as you, 175lb 5'9 probably near %18 bf. i'm doing 40% carb 40% pro 20% fat @ 2200 cal. olives and flax oil and eggs are my main sources of fat.

I eat 3 shakes with water a day too. but usually combine them with a half cup of veggies and sometimes flax oil.

[FADAWN]

Well I was up to about 185 a couple months ago so I seem to be dropping weight. I know I've lost some muscle too but that comes back quick. Just need to make sure diet is right.

[country1911]

Looks better now. That should provide a solid base to what you want to achieve.

[planetfuzz]

Looks better now. That should provide a solid base to what you want to achieve.

Don't stick to one way though. Always change it around and do what works best for you.

[FADAWN]

I DO CHANGE THE DINNER LIKE FISH OR BEEF. PEANUT BUTTER AND PICKLE SANDWICH INSTEAD OF TUNA THINGS LIKE THAT BUT ALWAYS EAT AT THE SAME TIME.

[country1911]

Mix in other foods and give yourself a variety. It will make it easier for you to stay on your diet as well as stay sane. The important thing here is to keep close to the same macros and cals and to keep adjusting those to how your body responds.

[FADAWN]

1 cheat meal a week is cool right.

[country1911]

Depending on what you want to accomplish. If you want like 6-8% BF then I would keep it to way less than that. If you just want a 6-pack, then that would be fine.

[FADAWN]

With eating every 3 hours im starving after an hour and half. i can hold off tell next feeding but wondering if i should go to every 2 hours or eat when im hungry?
any ideas here?

[Canadianguy]

i have 3 shakes a day while im bulking (mainly cuz of work)....breakfast is usally 50 g protein power..with 2 pb and jelly sandwiches...train then PWO shake (1 scoop whey 40-50g fast dig carsb and 10g creatine) after my pwo shake ill have a solid meal of beef rice and olive oil. then cuz of work and getting meals in ill hwve another shake with 50g whey, 1 cup oats and 1 large handful of almonds.
then 2 solid meals of chicken and potatoes or beef and rice then before bed 50g whey, 1/2 cup oats and 2 tbs pb. (note every meal with meat in it is 8-9 oz of meat and every carb souce is 50-60 grams other than before bed)

[Canadianguy]

With eating every 3 hours im starving after an hour and half. i can hold off tell next feeding but wondering if i should go to every 2 hours or eat when im hungry?
any ideas here?

i take it ur dieting to cut down a bit from what ive read....and if hungry well, thats part of it. block it out til next meal and drink ALOT of water. aim for 1 bottle (500ml) every hour ur awake. thats roughly 8 litres a day. and while ur at the gym of course chug the water.
i found when i dieted id have a diet coke once in a while.it helped with the hunger and satisfied the sweet tooth. also those crystal lites are a godsend when u get grumpy.

[FADAWN]

cool. I have no problem holding of tell next feeding just thought id ask.