Over the past year...

[Dateline NBC]

I have been eating the same thing everyday for the past year trying to put on some lean mass. A very clean diet of fats, carbs and protein only. I thought I was at about 15% bf but after a little research im starting to look more and more like 20%, this frightens me. I take bodybuilding very seriously, as in I lost a couple girlfriends over it, so training and nutrition is not a problem, but i guess over the year Ive been eating too much carbs... How would you guys approach this situation?
- take a certain amount of carbs out for a week, weigh in, change depending on results?
- a whole new diet?

 

[Dateline NBC]

I guess I will go ahead and throw in my schedule.

7am- 1 whole egg, 7egg whites, 1 cup of regular, dried, oatmeal, 1/3 cup of berries
9am- 1/3 cup basic almonds, 9oz chicken breast, 2 scoops of natural peanut butter (literally-the kind where the machine crushes the peanuts together) on 1 slice of wheat bread
11am- 8oz chicken breast, slice of swiss cheese, 2 slices of wheat bread, 1 banana
2pm- 8oz chicken breast, 1 can tuna, 1 cup brown rice, 1/2 cup frozen veggies
5pm- 8oz chicken breast, 1 cup brown rice, 1/2 cup frozen veggies
6.30pm- 1cup low fat yogurt, 1 cup clean of granola (only 5mg of sodium), 1/3 cup almonds, 1 scoop natural peanutbutter
9pm, before bed- 40g protein

-also 40g protein and 1 scoop of natural peanut butter after workout, where ever that may fall in during the day.

 

[DreDay187]

That's a scary amount of chicken breast lol. You don't like other protein sources like fish or beef?

Can't give a good bodyfat estimate without a pic obviously but you're diet doesn't have a lot of variety to it which will make it harder to stick to. Anyway what are the macro totals for the diet and what's your TDEE and stats?

 

[Dateline NBC]

That's a scary amount of chicken breast lol. You don't like other protein sources like fish or beef?

Can't give a good bodyfat estimate without a pic obviously but you're diet doesn't have a lot of variety to it which will make it harder to stick to. Anyway what are the macro totals for the diet and what's your TDEE and stats?

I do if tilapia or a good steak is on sale but overall chicken is the cheapest I really don't have any problem sticking to this consistently, ive been eating this the past year or so and never craved(or fed into the craving anyway).

Here is what it comes out to;
calories 4308, carbs 348, protein 308, fats 152

I just did my macro calc to what it should be and that came out to;
calories 3559 , carbs 356, protein 356 and fats 80

Im in the pickle of how to increase my protein but lower my fats and drop calories?


(i had no idea 1 cup of brown rice was 600 calories

 

[DreDay187]

I do if tilapia or a good steak is on sale but overall chicken is the cheapest I really don't have any problem sticking to this consistently, ive been eating this the past year or so and never craved(or fed into the craving anyway).

Here is what it comes out to;
calories 4308, carbs 348, protein 308, fats 152

I just did my macro calc to what it should be and that came out to;
calories 3559 , carbs 356, protein 356 and fats 80

Im in the pickle of how to increase my carb and protein but lower my fats and drop calories?


(i had no idea 1 cup of brown rice was 600 calories

If you can stick with it more power to you just make sure your rotating veggies and fruits to make sure you're getting micronutrient sufficiency. What's your body weight and height? You're saying you're TDEE is supposed to be 3559 but at the moment you're eating 4308 right? You don't have to increase pro and carbs and decrease fat. Your protein is plenty as is, so is your carb and fat intake so you can cut calories by simply reducing the size of a meal or two (use 1/2cup bown rice not full cup and that's 300cals cut right there for every meal you do it) or you can cut down on some almonds to reduce fat intake etc. many options you have to pick from

 

[Dateline NBC]

ah sorry 6'4, 228 lbs, 21 yrs old.

 

[Dateline NBC]

If you can stick with it more power to you just make sure your rotating veggies and fruits to make sure you're getting micronutrient sufficiency. What's your body weight and height? You're saying you're TDEE is supposed to be 3559 but at the moment you're eating 4308 right? You don't have to increase pro and carbs and decrease fat. Your protein is plenty as is, so is your carb and fat intake so you can cut calories by simply reducing the size of a meal or two (use 1/2cup bown rice not full cup and that's 300cals cut right there for every meal you do it) or you can cut down on some almonds to reduce fat intake etc. many options you have to pick from

If i cut down on my rice intake, that would lower calories but wouldn't my carbs be lower than where they should be? Or is it so slim it wont matter?

 

[cobe16]

Why are you doing whey AND pb post workout?

 

[DreDay187]

If i cut down on my rice intake, that would lower calories but wouldn't my carbs be lower than where they should be? Or is it so slim it wont matter?

Carbs are not an essential nutrient the body NEEDS per se. Think keto diet where carb intake is scarce and comes mainly from veggies. Now carbs are an excellent source of fuel for the body, actually the preferred source, and can help keep intensity high in the gym but if you're over 125-150g of fans a day, I wouldn't worry if you drop them a bit.

 

[DreDay187]

Why are you doing whey AND pb post workout?

Bc whey and PB is an excellent source of protein, carbs, and fats??