Critique my recomp diet

liftallday123

Active member
Hey guys as of right now I'm 5 foot 8, 210 pounds, 10% body fat. I'm getting ready to start a recomp diet soon and wanted to get opinions on my diet. My goals are goin to be just to add some more muscle mass and at the same time drop some more body fat.
Here is how my diet has looked :

8am- 1 cup of oats 8 egg white
10am (pre workout)- 1 cup of oats and 8 egg whites
At the gym from 11am-130pm
2pm(post workout)- 8 ounce chicken breast, 1 cup of brown rice
4pm- 8 ounce chicken breast, 1 cup of brown rice
6pm- 8 ounce chicken breast, 1 cup of brown rice
8pm- 2 cans of solid white tuna, 1 cup of brown rice
10- fiber protein shake

Calories-2,820
Carbs-240
Fats-30
protein-300

Supps- 3 grams of fish oil per day, fiber powder, multi vitamin, creatine mono, glutamine.

What do you guys think ? Thanks to all who reply !
 
liftallday123 said:
Hey guys as of right now I'm 5 foot 8, 210 pounds, 10% body fat. I'm getting ready to start a recomp diet soon and wanted to get opinions on my diet. My goals are goin to be just to add some more muscle mass and at the same time drop some more body fat. Here is how my diet has looked : 8am- 1 cup of oats 8 egg white 10am (pre workout)- 1 cup of oats and 8 egg whites At the gym from 11am-130pm 2pm(post workout)- 8 ounce chicken breast, 1 cup of brown rice 4pm- 8 ounce chicken ?breast, 1 cup of brown rice 6pm- 8 ounce chicken breast, 1 cup of brown rice 8pm- 2 cans of solid white tuna, 1 cup of brown rice 10- fiber protein shake Calories-2,820 Carbs-240 Fats-30 protein-300 Supps- 3 grams of fish oil per day, fiber powder, multi vitamin, creatine mono, glutamine. What do you guys think ? Thanks to all who reply ![/QUOTE I see you put fiber powder? Can I ask what brand? Is it fiber protein shake, and how many grams fiber?
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I do the fiber dx chocolate flavor. It's 14 grams of fiber and 13 grams of protein per serving. I do two servings before bed.
 
in my opinion that is far too low on fat.. you will go nutz and there is no good going to come from keeping fats that low.
you should reduce some of the total carbs to allow for some extra healty fats.
try taking dexaprine and forskolin to radically alter your body comp
 
Is 1 and a half cup of oats pre workout and 1 cup of oats post workout too much oats in a day ? The rest of my carbs for the day come to just 3 cups of brown rice total. I just want to try to avoid any fat gain while recomping.
 
lowering dietary fat to such low levels will likely do the opposite and maybe even cause hormonal and metabolic damage.. your testosterone output relys on certain dietary fats.
 
liftallday123 said:
Hey guys as of right now I'm 5 foot 8, 210 pounds, 10% body fat. I'm getting ready to start a recomp diet soon and wanted to get opinions on my diet. My goals are goin to be just to add some more muscle mass and at the same time drop some more body fat.
Here is how my diet has looked :

8am- 1 cup of oats 8 egg white
10am (pre workout)- 1 cup of oats and 8 egg whites
At the gym from 11am-130pm
2pm(post workout)- 8 ounce chicken breast, 1 cup of brown rice
4pm- 8 ounce chicken breast, 1 cup of brown rice
6pm- 8 ounce chicken breast, 1 cup of brown rice
8pm- 2 cans of solid white tuna, 1 cup of brown rice
10- fiber protein shake

Calories-2,820
Carbs-240
Fats-30
protein-300

Supps- 3 grams of fish oil per day, fiber powder, multi vitamin, creatine mono, glutamine.

What do you guys think ? Thanks to all who reply !
Click to expand...

protein looks a little high, you can prob drop that to about 240-250 and use those cals towards fats and carbs... and glutamine is just about useless so i would drop that too..

you dont get sick of brown rice dude?
 
My only suggestion is to increase your fat.
 
I made some changes. What do you think ?
meal 1- 6oz sweet potato, 8 liquid egg whites
meal 2(pre)- 1 cup of oats, 8 liquid egg whites, serving of natty pb
meal 3(post)- 8 liquid egg whites, 1 cup of oats
meal 4-8oz chicken, 1 cup of brown rice
meal 5-8pz chicken, 1 cup of brown rice
meal 6-8oz chicken 1 cup of brown rice
Meal 7- fiber protein shake, 1 serving of natty pb

sounds good ?
 
add 4 ounces of lean beef to replace an 8 oz chicken meal, medium chain triglycerides is a high quality healthy fat source you could add it comes in liquid easy to ingest
 
dvw said:
add 4 ounces of lean beef to replace an 8 oz chicken meal, medium chain triglycerides is a high quality healthy fat source you could add it comes in liquid easy to ingest
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Just curious as why 4 ounce lean beef is to replace 8 ounce chicken?
 
I usually go for 1-1.25g of pro, .4-.6g of fat and fill in the carbs...
 
i think its pointless to exceed the 1.25 g protein/per 1lb unless your on gear and olive oil is a good idea
 
dvw said:
i think its pointless to exceed the 1.25 g protein/per 1lb unless your on gear and olive oil is a good idea
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Yeah I dont believe in the 1.5-2g per pound...
 
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