Recreate, AP, recomp help

[carpee]

A few questions... I'm 21, 5'10" about 12 % BF /170 lbs and at 2,100-2500 cals for a recomp. Basically taking recreate 3 pills a day dose, and AP 2 times a day with high carb meals.
Meals:

Meal 1
2 Recreate (30 mins before)
1 AP (15 mins before)
1/2 cup oats
3/4 shredded wheat cereal
1 slice toasted wheat bread
1 scoop glyco maize or Fruit
1 scoop whey

meal 2
1 slice wheat bread
6 oz. chicken breast


pre workout shake
glyco maize and whey
post
glyco maize and whey

meal 3
1 recreate (30 mins before)
1 AP (15 mins before)
2 slices wheat bread
1/2 cup oats
1/4 cup mixed nuts unsalted
6 oz chicken breast

meal 4
2 whole eggs and 4 egg whites hard boiled
or 6 oz chicken...sometimes just whey in case of time
1/4 nuts unsalted.

meal 5
1/4 nuts unsalted
scoop of whey

meal 6 before bed
1 large scoop dymatize 12 hour release protein
natural PB

I'm taking a multi vitamin and throw in vegetables and fruits when i can. I'm a college kid so its hard.
This is a rough estimate of a meal schedule...but i NEVER skip a meal and I'm usually dead on with getting adequate fats/carbs/protein
and have been using LoseIt iphone app to track calories.

Questions are:
how is my caloric intake? Low, high?
I guess I'm leaning more towards dropping the body fat
but the idea is to keep adding Lean mass while decreasing fat.
Any help?

 

[borobulker]

A few questions... I'm 21, 5'10" about 12 % BF /170 lbs and at 2,100-2500 cals for a recomp. Basically taking recreate 3 pills a day dose, and AP 2 times a day with high carb meals.
Meals:

Meal 1
2 Recreate (30 mins before)
1 AP (15 mins before)
1/2 cup oats
3/4 shredded wheat cereal
1 slice toasted wheat bread
1 scoop glyco maize or Fruit
1 scoop whey

In my honest opinion, i would say this is a little high in carbohydrate. I would also drop the glyco maize. Fruit if possible, if not, add 1/4c of Oats. You may also consider upping the protein a tad. This is a hard one for me to comment on as i do not have an idea on your schedule times.

meal 2
1 slice wheat bread
6 oz. chicken breast

I would add a veggie to this meal. Carrots/celery/salad, etc.

pre workout shake
glyco maize and whey
post
glyco maize and whey

This is fine, i would rather see you using whole food carbohydrate sources over the glyco maize due to its poor nutrient profile. Ground oats and fruit preferably.

meal 3
1 recreate (30 mins before)
1 AP (15 mins before)
2 slices wheat bread
1/2 cup oats
1/4 cup mixed nuts unsalted
6 oz chicken breast

meal 4
2 whole eggs and 4 egg whites hard boiled
or 6 oz chicken...sometimes just whey in case of time
1/4 nuts unsalted.

If time is an issue, you could look into a high quality meal replacement like Core MRP. I would rather you get a whole meal but even the whey is better than nothing. Do not skip a meal! You could also swap the nuts for all natural peanut butter if needed.

meal 5
1/4 nuts unsalted
scoop of whey

If you could use whole food, i would prefer it.

meal 6 before bed
1 large scoop dymatize 12 hour release protein
natural PB

You could add some veggies to this meal also. I prefer a small salad with calorie free dressing or celery.

I'm taking a multi vitamin and throw in vegetables and fruits when i can. I'm a college kid so its hard.

I totally understand the situation. Take tupperware and steal as many fresh fruits and veggies from the cafe as possible.

This is a rough estimate of a meal schedule...but i NEVER skip a meal and I'm usually dead on with getting adequate fats/carbs/protein and have been using LoseIt iphone app to track calories.

LostIt app? I may have to look into that! You are spot on, never miss a meal.

Questions are:
how is my caloric intake? Low, high?

You numbers look decent. It seems a little low to be starting out with but you may be alright. I would up it via EFAs, olive/coconut oil or coconut/almond butter. Do this for a week or two then gradually drop.

I guess I'm leaning more towards dropping the body fat
but the idea is to keep adding Lean mass while decreasing fat.
Any help?

Keep your protein high enough. Do not skimp out on whole foods. Do not forget cardio!

Look for a special thread in the next couple days targeting these very issues.

Best of luck buddy!

 

[carpee]

cardio for 30 minutes at least 3 times a week. Cycling through HIIT and just low intensity to keep switching it up.

As far as EFA's and fats I usually consume a little more nuts/nat PB than i posted.

Breakfast is high in carbs, but i've always felt that breakfast should be the largest meal.

I would prefer fruit over glyco maize also, and most days it will be fruit. The glyco maize is there for the days we run out of fruits.

Thanks for the help bulker!

 

[borobulker]

cardio for 30 minutes at least 3 times a week. Cycling through HIIT and just low intensity to keep switching it up.

As far as EFA's and fats I usually consume a little more nuts/nat PB than i posted.

Breakfast is high in carbs, but i've always felt that breakfast should be the largest meal.

I would prefer fruit over glyco maize also, and most days it will be fruit. The glyco maize is there for the days we run out of fruits.

Thanks for the help bulker!

Excellent rebuttal buddy!

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