Diet critique please!!!

[evolution17]

I'm 5'8 170lbs trying to lose maybe another 15 pounds for summer cut. So far my sample week macros are 24.5 grams fat (mostly from tuna and olive oils) 60-100 grams carbs ( brown rice and oatmeal in the morning) 160-180 grams protein ( tuna, turkey, chicken) maybe just under 2000 cals total a day. I'm running about 4 miles a day with not lifting ( healing from a broken wrist) been seeing good weight so I was gunna stick with this. Any input would help.

[germaine07]

Fats are too low. What's your TDEE?

[STEELxBALLS]

I'm 5'8 170lbs trying to lose maybe another 15 pounds for summer cut. So far my sample week macros are 24.5 grams fat (mostly from tuna and olive oils) 60-100 grams carbs ( brown rice and oatmeal in the morning) 160-180 grams protein ( tuna, turkey, chicken) maybe just under 2000 cals total a day. I'm running about 4 miles a day with not lifting ( healing from a broken wrist) been seeing good weight so I was gunna stick with this. Any input would help.

Yeah man, looks good to me. Keep it up.

[nobrah]

maybe just under 2000 cals total a day

Are you sure about that? 180g of protein, 100g of carbs, and 25g of fat totals to about 1,350 calories. Bump your fats up to about 70g and you'll at least be covering protein and fat needs, though calories are still distressingly low in my opinion.

[WonderPug]

Your diet is acutely deficient in total energy, macronutrients and micronutrients. Additionally, it appears to contain a dangerous amount of tuna (>6 to 12 ounces per week).

To learn the basics about how to compose a proper diet, please see:

http://forum.bodybuilding.com/showth...hp?t=121703981
http://forum.bodybuilding.com/showth...hp?t=136691851

[evolution17]

To low huh? What makes you say that? And TDEE? How many grams would you recommend. I have heard the term eat fats to lose fats so it doesn't surprise me

[evolution17]

Wonder pug iv used exactly that link to produce a diet and it Was actually gaining me weight I was on it for about 3 months. Iv been seeing good results with what iv been doing so I'm thinking about sticking to it. Plus being at college the food pickings are slim tuna and turkey are the only real good options (everything is fried ='[ )

[nobrah]

Wonder pug iv used exactly that link to produce a diet and it Was actually gaining me weight I was on it for about 3 months. Iv been seeing good results with what iv been doing so I'm thinking about sticking to it. Plus being at college the food pickings are slim tuna and turkey are the only real good options (everything is fried ='[ )

The calorie formulas are all estimates, so of course you should adjust as you get real results. However, this doesn't change the fact that your diet is quite deficient in dietary fat, and if your stated gram ranges are accurate, you're at too large of a deficit. I can pretty much guarantee that your TDEE isn't 1,700 calories (which would put 1,350 calories as a 20% deficit target). Hell, 1,700 calories is my 20% deficit target to cut; you're 5 inches taller and 55 pounds heavier.

[evolution17]

Sample diet anyone?

[WonderPug]

Sample diet anyone?

[evolution17]

Question: what's everyone's power diet food, the food that makes or breaks every diet?

[nobrah]

Question: what's everyone's power diet food, the food that makes or breaks every diet?

Um, what? Can you offer an example and explanation of why that example is a "power diet" food?