critique, comments, advice**all is appreciated

[indecision]

Let me just preface this thread by saying I have been a skinny ba$tard all my life. I have been on a totally unplanned bulk (semi dirty) for a little over a year. I gained about 40lbs. which I am assuming is about 50/50 fat/muscle. This is my first attempt at any form of diet for cutting purposes and I would like some opinions on my diet so far.

This is one days meal plan. I'm sure it gets easier with practice to make variations as not to get sick of the same old foods. Any ideas for substitutions to give a little variety, so I don't risk frustration from eating the same things all the time, are appreciated.

32 years old
6'5" tall
228lbs.
BMR: 2,259.2
Maintenance: 3,106
-500 for cut=2606 calories per day (I hope that's about right anyways)
Aiming for a typical 40/40/20 (might change depending on results over time)

6:00a.m. (Breakfast)

**2 scoops ON whey**
pro-48g
fat-2g
carbs-8g
cals-240

**1/2 cup oats**
pro-5g
fat-3g
carbs-27g
cals-150

Totals= pro-53g
fat-5g
carbs-35g
cals-390
----------------------------
9:00a.m. (break/snack)

**1/2 cup 4% cottage cheese**
pro-14g
fat-5g
carbs-5g
cals-120

**1 ounce Almonds**
pro-6g
fat-15g
carbs-6g
cals-170

**Yogurt**
pro-6g
fat-0g
carbs-16g
cals-100

Totals=pro-26g
fat-20g
carbs-27g
cals-390
-----------------------------

12:00p.m. (lunch)

**1 chicken breast (boneless/skinless)**
pro-42g
fat-2.5g
carbs-0g
cals-175

**2 cups salad mix**
pro-1g
fat-0g
carbs-3g
cals-15

**2 tbsp light Catalina dressing**
pro-0g
fat-1g
carbs-12g
cals-60

**South Beach bar (cinnamon raisin)**
pro-10g
fat-5g
carbs-15g
cals-140

Totals=pro-53g
fat-8.5g
carbs-30g
cals-390
---------------------------

3:00p.m. (snack/pre-workout)

**1 chicken breast (boneless/skinless)**
pro-42g
fat-2.5g
carbs-0g
cals-175

**1.5 cups brown rice**
pro-6g
fat-2g
carbs-64g
cals-300

Total=pro-48g
fat-4.5g
carbs-64g
cals-475
--------------------------------

Post workout (small meal because dinner is very soon after also)

**1 large apple**
pro-1g
fat-0g
crabs-29g
cals-112

**1 scoop ON whey**
pro-24g
fat-1g
carbs-4g
cals-120

Totals=pro-25g
fat-1g
carbs-33g
cals-232
--------------------------------

6:00p.m. (dinner)

**1 chicken breast (boneless/skinless)**
pro-42g
fat-2.5g
carbs-0g
cals-175

**2 cups salad mix**
pro-1g
fat-0g
carbs-3g
cals-15

**2 tbsp light Catalina dressing**
pro-0g
fat-1g
carbs-12g
cals-60

**1 Yogurt**
pro-6g
fat-0g
carbs-16g
cals-100

Totals=pro-49g
fat-3.5g
carbs-31g
cals-350
------------------------------

9:00p.m. (prebed)

**2 cups 2% milk (16 ounces)**
pro-16g
fat-10g
carbs-24g
cals-240

**1/2 cup oats**
pro-5g
fat-3g
carbs-27g
cals-150

Totals=pro-21g
fat-13g
carbs-51g
cals-390

Totals for the day: pro - 275g
fat - 55.5g
carbs - 271g
cals - 2,617

It took me quite a while to gather all the nutritional information and sit down and work out a plan. Hopefully I did ok for a first attempt. I mean the macros seem to fit ok but it still seems off balance. Any ideas to balance it out or to help think up other foods that would substitute for my current choices, that would still fit my macros of course, would be GREATLY appreciated

Also any comments or critiques are welcome as well.

[skinnyboipgh]

Seems like ur very close 2 40/40/20. All I'd suggest would be varying ur protein sources more, so u get some red meat & eggs as well as chicken & whey. Also I'd suggest some different selections in green fibrous veggies rather than salads all the time.

[PushingHarder]

You can also add canned as a protein source. Natural peanut butter could replace almonds sometimes. Dont forget salmon as a good source of fats and protein. In your salad are you using a bagged iceberg lettuce or a leafy green, like spinach?

[indecision]

Thanks. I mainly go with the chicken in the salad because plain chicken is very bland and it helps make it tasty. I wouldn't mind adding eggs and some veggies but where to substitute them is the thing. If I add them at breakfast it throws the fat macros off, and if I add veggies at say dinner time it throws the carbs off. I guess I could trim back on the serving of rice earlier in the day to help the carbs and maybe trade the almonds for some eggs occasionally. Just this one day took forever to figure out. Playing around with it almost seems like a crime LOL. I have to switch it up sometimes though. The variety in sources is definitely a necessity. Siiigh. It's like work damn it!!

[PadreC]

Sorry to hear about your father.

Good luck on your cut!

[indecision]

Originally Posted by PushingHarder

You can also add canned as a protein source. Natural peanut butter could replace almonds sometimes. Dont forget salmon as a good source of fats and protein. In your salad are you using a bagged iceberg lettuce or a leafy green, like spinach?

The mix is iceberg lettuce, shredded carrots, & red cabbage.

[indecision]

Originally Posted by PadreC

Sorry to hear about your father.

Good luck on your cut!

My father? Or are you talking to another poster?

Thanks for the good luck comment though. It's NOT about luck though. I WILL CUT!

[PadreC]

Originally Posted by indecision

Let me just preface this thread by saying I have been a skinny ba$tard all my life.

Sorry it was a joke about calling yourself a bastard.

[PushingHarder]

You may want to consider switching to spinach. Check out the nutritional facts on this link

http://plantanswers.tamu.edu/recipes...nutrition.html

For other veggies try steamed broc., if you dont like it plain you can add some canned par. cheese, low in cal.

[indecision]

Originally Posted by PadreC

Sorry it was a joke about calling yourself a bastard.

LOL.

Originally Posted by PushingHarder

You may want to consider switching to spinach. Check out the nutritional facts on this link

http://plantanswers.tamu.edu/recipes...nutrition.html

For other veggies try steamed broc., if you dont like it plain you can add some canned par. cheese, low in cal.

Thanks man. Especially for the link with the comparisons between lettuce and spinach. BIG difference in everything. I will switch the mix next time I go to the store

[skinnyboipgh]

Originally Posted by indecision

Thanks. I mainly go with the chicken in the salad because plain chicken is very bland and it helps make it tasty. I wouldn't mind adding eggs and some veggies but where to substitute them is the thing. If I add them at breakfast it throws the fat macros off, and if I add veggies at say dinner time it throws the carbs off. I guess I could trim back on the serving of rice earlier in the day to help the carbs and maybe trade the almonds for some eggs occasionally. Just this one day took forever to figure out. Playing around with it almost seems like a crime LOL. I have to switch it up sometimes though. The variety in sources is definitely a necessity. Siiigh. It's like work damn it!!

Quite a balancing act, isn't it? It takes such an effort 2 put together a rly good perfectly balanced diet plan, the natural reaction is to never want 2 vary anything. Like every time I move, its such an effort I always say "this is it, they're gonna carry me out of here feet first, I'm never moving again!"

I find doing all this on www.fitday.com makes it a lot easier 2 do the calorie counting, but its still an effort. It's no bodybuilding myth that 80% of the effort is in the kitchen & 20% in the gym.

[indecision]

Originally Posted by skinnyboipgh

Quite a balancing act, isn't it? It takes such an effort 2 put together a rly good perfectly balanced diet plan, the natural reaction is to never want 2 vary anything. Like every time I move, its such an effort I always say "this is it, they're gonna carry me out of here feet first, I'm never moving again!"

I find doing all this on www.fitday.com makes it a lot easier 2 do the calorie counting, but its still an effort. It's no bodybuilding myth that 80% of the effort is in the kitchen & 20% in the gym.

I've seen that 80/20 thing for a long time which is another reason I just HAD to do it. I mean really work on it with 100% effort. Thanks man I feel a little better knowing I am not the only one that feels like I don't want to change anything.