View Full Version : New here, but I think I have my diet on point. Need help or critique

01-09-2013, 10:09 AM
I'm 5'10" 215lbs. BF% around 25% Been in the gym for about a couple months now, 4 days a week (Mon, Tues, Thurs, Fri). I'd like to get down to 190 lbs. Not really any time table but 2 lbs a week would be great. My question is my diet, would this be a good diet to start?

7:30am- 6oz Greek yogurt 140 cal/0 fat/20g carbs/14g protein
1 cup raw oatmeal 150/2.5g/25g/6g

10:30am- 2 tb Peanut Butter 190/16/8/7
1 banana 50/.5/15/1

noon- 1 cup chicken breast 230/5/0/43
1 cup brown rice 216/2/45/5
***2 cups of spinach
2 fish oil/ 1 multi

3:30p- protein shake 2 scoops w/ water 260/5/8/50

6p- 1 cup chicken breast 230/5/0/43
1 cup brown rice 216/2/45/5
***2 cups of spinach


9p- protein shake 2 scoops w/ water 260/5/8/50 only on workout days

Totals- cal- 1942
fat- 43g
carb- 133g
protein- 224g

Any recomendations to take add or remove anything, any supplements I should take, im open for anything1

01-09-2013, 10:13 AM
1) Fat is way too low. Eat 0.4g per 1lb of LBM at least. Eating fat doesn't make you fat and dietary fat is essential for proper hormone production.

2) No veggies? Eat some veggies !!!

3) I wouldn't follow such a strict diet. Simply meet your protein and fat macros each day while eating at a caloric deficit. Of course continue lifting heavy at the gym to retain as much muscle as possible.

01-09-2013, 10:57 AM
I forgot to add 2 Cups of spinach with noon and 6p meals. How do I add more fat without adding cals? Is there a meal I should remove and replace with a fattier meal? or add anything to it? Should I add any other supplements?

01-09-2013, 11:06 AM
BeingPaid is spot on. Your total calories seem on the low side for you size, I cut at 2,000 and I only weigh 160lbs. Also, I think you can get away with lowering protein to 1g per pound of lean mass which will give you more calories that can come from fats. Good luck op!

01-09-2013, 12:15 PM
The fat is too low,add more healthy fats...and if you have money buy whey protein and drink it after your workout.

01-09-2013, 01:12 PM
I think it looks pretty good, if you aren't getting cut fast enought I would start cutting out those shakes....

Good luck!