Diet plan *i need your comments*

[xtremhealer]

Guys am sheding out some fat please check my diet
Height: 5’ 5”
Weight:167lb
DEE: 2300 cal
Goal remove 10lb of fat and minimize muscle loss

Total Calories +/-2000
Avrg Total carb 110g
Avrg Total protein 230g
Avrg Total fat 60g

Meal1
Protein shaker 36g
WO

Meal2
110g fish
100g White rice
Leaf salat with vinegar

Meal3
Protein shaker 40g
100g Sweet potato
Table spoon olive oil

Meal4
120g grilled chicken breast
100g sweet potato
Salad w/o dressing

Meal5
80g grilled chicken breast
80g sweet potato
Salad w/o dressing

Meal6
80g grilled chicken breast
70g sweet potato
Table spoon peanut butter

Prebed
24g Casein shaker

I will also start ECA stack next saturday.

do you think i need to drop one meal or its ok to avoid muscle break down?

Any comment is appreciated

 

[xtremhealer]

no comment :/

 

[3J]

im in class buddy.. ill get to you tnite

 

[Welter]

no comment :/

While you're waiting for 3j you might wanna get your macros and calories. It will be helpful when he's assessing your diet.

Ehh scratch that.......... I see it now

 

[3J]

wheres your workout in all this? what kinda cardio are you doing? what time of day? how many days a week?

 

[xtremhealer]

wheres your workout in all this? what kinda cardio are you doing? what time of day? how many days a week?

6:00 Meal 1
9:00 Pre WO
10:00 WO
12:00 Post WO
15:00 Meal2
18:00 Meal3
21:00 Meal4
23:30 Pre bed

I do cardio 3 times a week 45 min first thing in the morning empty stomech

Work out 6 times a week

 

[xtremhealer]

While you're waiting for 3j you might wanna get your macros and calories. It will be helpful when he's assessing your diet.

Ehh scratch that.......... I see it now

Here we go Mr. Officer no heat scratch the food is weighted and macros software calculated.

Carb-Pro-Fat

M1 3-24-3
M2 26-30-9
M3 20-40-11
M4 20-40-5
M5 20-40-5
M6 12-26-16
M7 6-36-1

 

[waceyf]

What up with all the shakes bro. how bout some food??? Throw in some eggs for breakfast and how bout some lean beef in meal 6

 

[xtremhealer]

What up with all the shakes bro. how bout some food??? Throw in some eggs for breakfast and how bout some lean beef in meal 6

i would like to do but am doing 12hrs shift work and this is the best of my ability..

 

[3J]

looks like all u need is carbs in your meal 1 cuz your gonna workout after that.. everything else is pretty solid

 

[xtremhealer]

looks like all u need is carbs in your meal 1 cuz your gonna workout after that.. everything else is pretty solid

i was thinking to get rid of one meal in the middle to loose 300 extra calories? what do you think?

 

[3J]

i'd wait it out for 2 weeks.. see how this works out

 

[shane90]

I love this diet
Meal6
80g grilled chicken breast
70g sweet potato
Table spoon peanut butter

 

[Welter]

Yea I suspect 3j missed it. You normally don't want carbs and fats together and definitely not late. You probably should lose the sweet potatos there. He had me consume all my carbs in meals 1-4. Only time I eat carbs after meal 4 is pwo.

 

[xtremhealer]

Yea I suspect 3j missed it. You normally don't want carbs and fats together and definitely not late. You probably should lose the sweet potatos there. He had me consume all my carbs in meals 1-4. Only time I eat carbs after meal 4 is pwo.

i tweaked out last couple of days i split carb and fat last two meals.

 

[Welter]

Well wait and see what 3j has to say but i still think the carbs that late in the day are a bad choice. Especially if your workout is around 9am.

I think you should drop them from meals 5 and 6 and go fat/pro

 

[xtremhealer]

Well wait and see what 3j has to say but i still think the carbs that late in the day are a bad choice. Especially if your workout is around 9am.

I think you should drop them from meals 5 and 6 and go fat/pro

i totally agree with you this week plan is to eliminate carb from last 3 meals and eat them in the earlier meals.

but am worried about the performance in the gym, i will do it and see the result

 

[Welter]

I think it depends on where your working out. I know your tweaking it, I would try and get some whole food in you an hour before you work out. Shakes are ok but if your working out first thing in the morning you should try to get some good whole food carbs in. Where in your day is your cardio? Pwo? Or empty stomach morning?

 

[3J]

Well wait and see what 3j has to say but i still think the carbs that late in the day are a bad choice. Especially if your workout is around 9am.

I think you should drop them from meals 5 and 6 and go fat/pro

i would say drop it from meal 6 only...

 

[xtremhealer]

I think it depends on where your working out. I know your tweaking it, I would try and get some whole food in you an hour before you work out. Shakes are ok but if your working out first thing in the morning you should try to get some good whole food carbs in. Where in your day is your cardio? Pwo? Or empty stomach morning?

Twice empty stomech and twice POW