Need help with my diet

[xerbia]

Well, I want to compete in my first local contest on May 17th. I'm 6'1, 228 lb.s and roughly 15-20% bf. I need help on what things to include in my diet, here is what I got so far:

Meal 1: 1 cup of cottage cheese, 2 cup milk, 1 banana

Meal 2: ??

Meal 3: ??

Meal 4 pre workout: Banana, 2 cup milk, 2 slices of wheat bread, 2 tbsp peanut butter, 1/2 cup oats

Meal 5 during workout: 2 scoop whey, 14 tbsp dextrose

Meal 6: chicken breast, baked potato or 2 cups brown rice

Meal 7: 1 scoop caesin protein, 2 tbsp peanut butter

I need help with meals 2 and 3, I was thinking chicken breasts maybe but not sure. All contest prep help is appreciated thanks.

[iversonmourning]

Well I would say it depends on what you have in your macros? Looks like you are pretty set on the carb side of things, maybe a little fats in there. They look kinda low. Maybe some chicken breast and some almonds. Also, do you need 7 meals? That seems like a lot even if you are eating every 2-3 hours. I would drop the 7th meal and just manipulate what you need based on macro needs.

[xerbia]

Well I would say it depends on what you have in your macros? Looks like you are pretty set on the carb side of things, maybe a little fats in there. They look kinda low. Maybe some chicken breast and some almonds. Also, do you need 7 meals? That seems like a lot even if you are eating every 2-3 hours. I would drop the 7th meal and just manipulate what you need based on macro needs.

The macros i was shooting for are, 340 carbs, 88g fat, and 300g protein. I think i'm going to drop my protein intake to around 250 because it's to hard to get in 300

[iversonmourning]

So are you bulking or cutting?? That is a lot of calories if you are cutting. I counted em out at about 3300 cals. I am in the start of a cut right now, 16 weeks out and intaking 2500 cals, hitting about 80g f, 240g c, and 200g p. I'll do this til I plateau, then I prob drop to 200g c and 75g f, drop at 200 cals a time to compensate.

[iversonmourning]

And yeah 300g p would be a bit*h to try and hit without drinking like 3 whey shakes a day lol. I have a tough time hitting 200!

[xerbia]

So are you bulking or cutting?? That is a lot of calories if you are cutting. I counted em out at about 3300 cals. I am in the start of a cut right now, 16 weeks out and intaking 2500 cals, hitting about 80g f, 240g c, and 200g p. I'll do this til I plateau, then I prob drop to 200g c and 75g f, drop at 200 cals a time to compensate.

I'm cutting right now, the reason the calories are a little high is because I was bulking on 4600 calories, so I didn't want to drop calories so fast. I will probably drop another 500 calories next week.

[iversonmourning]

Yeah that is true, I wouldn't drop em too fast either, if you are losing weight right now I would leave it alone til you go a few days wout losing weight. Last thing you want to do is burn through muscle in an attempt to lose weight. You got til may 17th, that is a long ways to go.

[xerbia]

Thanks for the help, repped