3J Will You Please Critique My Diet!!

[ThaDude007]

Age: 30, 31 July, 8
Height: 5'11
Weight: 207
BF%: Estimate 15%-17%
Goal: Is to get ripped!!!!

I workout every other day. I started doing cardio in the morning around 4:45 a.m. on the in between days and also been doing 20 mins after my workouts. Chest/Tri's/Core, Legs/Core, Shoulders/Deadlift/Core, Back/Bi's/Core.

Meal 1 5:30am
7 egg whites
1 tablespoon of olive oil
6oz of steel cut oats

Meal 2 8:30am
6oz chicken breast
Almonds

Meal 3 11:30am
6oz lean beef
6oz sweet potato

Meal 4 3:15pm
6oz lean pork
Cashews

Meal 5 6:45pm
6oz chicken breast or 10oz tuna with fat free miracle whip 2 teaspoons

Meal 6 9:30pm
PWO shake
45 grams protein
with fat free milk. 4 or 5 oz

Meal 7 11:30pm
6 oz lean beef or cottage cheese
1/2 serving of almonds

The days I don't workout I don't have the PWO. I also have a cheat meal Saturday evenings where I splurge on whatever I can feel up on. And I no that doesn't seem like much sleep but I take a nap before working out for a couple hours atleast. I don't get up that early on Sat or Sun but I do eat 6 meals. I can follow exactly Mon thru Sun if that will help I will just go back to sleep.

[ThaDude007]

Sorry 3J I noticed I should of posted this in the free diet advice thread

[snobE1226]

3J is def the man to ask about this, but do you not eat any vegetables or fruits at all, or is this just not that detailed?

[ThaDude007]

3J is def the man to ask about this, but do you not eat any vegetables or fruits at all, or is this just not that detailed?

Yea It's not that detailed but good question. Yes I do eat veggies atleast 2 times a day, broccli, spinach, asparagus etc. I have been trying to ad in berries but I haven't been consistent with them

[snobE1226]

Just checkin, gotta eat them greens! With the berries try and go with berries that have the higher fiber content and lower sugar.. Good luck with your diet!

[ThaDude007]

Yea man no doubt thanks

[ogaooga]

up

[ThaDude007]

Anyone

[3J]

Age: 30, 31 July, 8
Height: 5'11
Weight: 207
BF%: Estimate 15%-17%
Goal: Is to get ripped!!!!

I workout every other day. I started doing cardio in the morning around 4:45 a.m. on the in between days and also been doing 20 mins after my workouts. Chest/Tri's/Core, Legs/Core, Shoulders/Deadlift/Core, Back/Bi's/Core.

Meal 1 5:30am
7 egg whites
1 tablespoon of olive oil
6oz of steel cut oats

Meal 2 8:30am
6oz chicken breast
Almonds

Meal 3 11:30am
6oz lean beef
6oz sweet potato

Meal 4 3:15pm
6oz lean pork
Cashews

Meal 5 6:45pm
6oz chicken breast or 10oz tuna with fat free miracle whip 2 teaspoons

Meal 6 9:30pm
PWO shake
45 grams protein
with fat free milk. 4 or 5 oz

Meal 7 11:30pm
6 oz lean beef or cottage cheese
1/2 serving of almonds

The days I don't workout I don't have the PWO. I also have a cheat meal Saturday evenings where I splurge on whatever I can feel up on. And I no that doesn't seem like much sleep but I take a nap before working out for a couple hours atleast. I don't get up that early on Sat or Sun but I do eat 6 meals. I can follow exactly Mon thru Sun if that will help I will just go back to sleep.

input all this into fitday and come back to me with macros and caloric total

[ThaDude007]

input all this into fitday and come back to me with macros and caloric total

131g - Fat
76.2g - Carb
263.3g - Pro
2570g - Caloric Total

Thanks for responding I really appreciate it I no your a busy man. Fitday is a cool website it really helped calculating everything.

[tonny]

Not very clear of it.

[3J]

Age: 30, 31 July, 8
Height: 5'11
Weight: 207
BF%: Estimate 15%-17%
Goal: Is to get ripped!!!!

I workout every other day. I started doing cardio in the morning around 4:45 a.m. on the in between days and also been doing 20 mins after my workouts. Chest/Tri's/Core, Legs/Core, Shoulders/Deadlift/Core, Back/Bi's/Core.

Meal 1 5:30am
7 egg whites
1 tablespoon of olive oil
6oz of steel cut oats

Meal 2 8:30am
6oz chicken breast
Almonds

Meal 3 11:30am
6oz lean beef
6oz sweet potato
make this 4oz and move it to the meal before your workout
Meal 4 3:15pm
6oz lean pork
Cashews

Meal 5 6:45pm
6oz chicken breast or 10oz tuna with fat free miracle whip 2 teaspoons

Meal 6 9:30pm
PWO shake
45 grams protein
with fat free milk. 4 or 5 oz
add 1/2 a bagel here

Meal 7 11:30pm
6 oz lean beef or cottage cheese
1/2 serving of almonds

The days I don't workout I don't have the PWO. I also have a cheat meal Saturday evenings where I splurge on whatever I can feel up on. And I no that doesn't seem like much sleep but I take a nap before working out for a couple hours atleast. I don't get up that early on Sat or Sun but I do eat 6 meals. I can follow exactly Mon thru Sun if that will help I will just go back to sleep.

so it looks like your sorta trying to run a targeted ketogenic diet.. which is more then ok.. but you need to make the changes above to make it move effective


also, another major issue is that you dont have any veggies in your diet.. add 3 servings of 1 cup veggies.. veggies should be green and fiber filled.. e.g. cucumber, spinach, lettuce, bell pepper, asparagus, etc..

[ThaDude007]

so it looks like your sorta trying to run a targeted ketogenic diet.. which is more then ok.. but you need to make the changes above to make it move effective


also, another major issue is that you dont have any veggies in your diet.. add 3 servings of 1 cup veggies.. veggies should be green and fiber filled.. e.g. cucumber, spinach, lettuce, bell pepper, asparagus, etc..

Yea, I didn't really no what diet I was going with I looked at your personal cutting diet on your free diet advice thread and went from there. This is my first time really trying a cutting diet and I'm taking it 100% serious. I really want to take my body where it hasn't been before, a 6 pack not a 4 pack lol!!! I am getting results just not as fast as I thought but to I think my bf% was higher than I thought to. As for the greens I guess I should of been more detailed but I eat them on the meals I don't have a carb. Thanks again for you help. Me and my fiance will be signed up on your network before the end of the year but rite now were going on vacation and need the extra doe. And she said I can't get on it unless she does lol.

[3J]

Yea, I didn't really no what diet I was going with I looked at your personal cutting diet on your free diet advice thread and went from there. This is my first time really trying a cutting diet and I'm taking it 100% serious. I really want to take my body where it hasn't been before, a 6 pack not a 4 pack lol!!! I am getting results just not as fast as I thought but to I think my bf% was higher than I thought to. As for the greens I guess I should of been more detailed but I eat them on the meals I don't have a carb. Thanks again for you help. Me and my fiance will be signed up on your network before the end of the year but rite now were going on vacation and need the extra doe. And she said I can't get on it unless she does lol.

lmao.. no worries i discount couples that sign up together.. whenever u guys are ready!