Someone please critique my diet... My workout was awful today

Started working out again 3 weeks ago after the lockdown, started the diet below with great progress, I lost fat and gained some strength for 3 weeks straight...but for the first time in 3 weeks today, my workout was ****. Just didn't have the energy. Just looking for some help. Im at 5 feet 6 inches tall and started at 197 lbs 3 weeks ago.

Im 38 years old btw

Doing a full-body 3x week:

On workout days(so 3 days) my diet consists of:

[b]Breakfast:[/b]
Egg Beaters egg whites , 200 gram
Egg (Medium), 1 medium
Kodiak Cakes - Buttermilk Pancake Mix, 0.5 cup cooked (53g) OR 50 grams of old fashioned rolled oats + 1 tablespoon of olive oil

[b]Mid Morning[/b]
Great Value walnuts - halves and pieces walnuts, 1 oz

[b]lunch[/b]
Wild salmon - Sockeye, 6 ounce
Olive oil - Organic Olive Oil, 1 tbsp
Uncle Bens - Brown Rice,

[b]Lunch # 2[/b]
Perdue - Fresh boneless skinless chicken breasts
Uncle Bens - Brown Rice

Workout:

[b]Post-workout/dinner[/b]

Wymans - Frozen Triple Berry Blend, 100 gram
Sports Research - Collagen Peptides, 1 scoop (11)g
My Protein - Impact Whey Protein Vanilla, 2 scoop (25g)
Almond Breeze Unsweetened - Almond Milk, 240 milliliter


[b]Totals[/b] 1,868 126 carb 65 fat 191 protein

Non Workout days I up the fat to 85 grams + because I noticed my libido took a hit with low fat. Need my peepee to work lmao

[b]Breakfast:[/b]

California Olive Ranch - Evoo, 1 Tbsp
Egg Beaters - Egg Beaters Original egg whites, 200 gram
Kodiak Cakes - Buttermilk Pancake Mix, 0.5 cup cooked (53g)
Egg, 1 medium

[b]Mid Morning[/b]
Great Value walnuts - halves and pieces walnuts, 1 oz

[b]Lunch # 1[/b]
Wild salmon - Sockeye, 6 ounce
Olive oil - Organic Olive Oil, 1 tbsp
Perdue - Fresh boneless skinless chicken breasts, 8 oz

[b]Lunch # 2[/b]
Perdue - Fresh boneless skinless chicken breasts, 8 oz (112g)
1 tbsp olive oil
Assorted vegetables usually green\red pepper and onions


[b]Dinner\post workout:[/b]

Wymans - Frozen Triple Berry Blend, 100 gram
Sports Research - Collagen Peptides, 1 scoop (11)g
My Protein - Impact Whey Protein Vanilla, 2 scoop (25g)
Almond Breeze Unsweetened - Almond Milk, 240 milliliter

[b]Total:[/b] 1,856 54g carbs 89 grams of fat 183g protein

Where am i ****ing up?

A single, bad workout over the course of three weeks is not an indication that a diet needs to be changed. Lack of sleep, added stress, or any number of factors could have been the reason.

I'm no expert but my maint. is 2700 at 190 so you are pretty much 1000cal below maint. for starters and on top of that super low carbs.

I'd recommend adding carbs on workout days like an hour before workout and also going up in general on calories. My best workouts I do 2 servings of peanut butter in 3 packets of plain oatmeal 40-60minutes before my workout.

I feel fueled up for up to 20 sets then do like 10-15 minutes of some sort of cardio (usually walking around my yard in circles mixed with a slow jog, skipping, looks stupid, who cares). So I'm using most of that during my workout if I'm at 45-60 minutes of fairly intense training then a 15 minute walk.

[QUOTE=ectoBgone;1622589211]A single, bad workout over the course of three weeks is not an indication that a diet needs to be changed. Lack of sleep, added stress, or any number of factors could have been the reason.[/QUOTE]
Was thinking this same thing.
Diet doesn't look bad
Being in a deficit, you're going to have some rough days here and there
Jump back on the horse!

One thing that became a game changer for me was adding a pre and intra workout carb/amino drink. You can do this many ways. Simplest: get EAAs (10-15 grams) and mix with gatorade. Take before and take during. I really don't have a 'bad' workout when I do this. For the past 4 months I lost about 25 lbs. of fat, and the carb/EAA pre and intra really helped sustain the hard training during a deficit.

[QUOTE=ezra76;1622612641]I'm no expert but my maint. is 2700 at 190 so you are pretty much 1000cal below maint. for starters and on top of that super low carbs.

I'd recommend adding carbs on workout days like an hour before workout and also going up in general on calories. My best workouts I do 2 servings of peanut butter in 3 packets of plain oatmeal 40-60minutes before my workout.

I feel fueled up for up to 20 sets then do like 10-15 minutes of some sort of cardio (usually walking around my yard in circles mixed with a slow jog, skipping, looks stupid, who cares). So I'm using most of that during my workout if I'm at 45-60 minutes of fairly intense training then a 15 minute walk.[/QUOTE]
That's interesting. I used about 5 different calculators and for the most part my maintenance was about 2350-2400...so i'm about 500 calories in a deficit. I tend to put a lot of fat around the midsection. Put muscle mass easily as well...3 weeks in and my chest\arms and shoulder blew up. but man if i up the carb...i bloat the hell up..my stomach starting shrinking once i dropping the carbs... I will definitely try and get a preworkout drink...but i'm going to have to drop some calories elsewhere to allow for them.

[QUOTE=smokinal;1622633031]Was thinking this same thing.
Diet doesn't look bad
Being in a deficit, you're going to have some rough days here and there
Jump back on the horse![/QUOTE]

thanks man I will try and get more sleep usually putting in about 6 hours at most.

[QUOTE=Episteme;1622637001]One thing that became a game changer for me was adding a pre and intra workout carb/amino drink. You can do this many ways. Simplest: get EAAs (10-15 grams) and mix with gatorade. Take before and take during. I really don't have a 'bad' workout when I do this. For the past 4 months I lost about 25 lbs. of fat, and the carb/EAA pre and intra really helped sustain the hard training during a deficit.[/QUOTE]

That's two drinks? one pre and one during workout? or take the 10-15 grams and split half and half?

Also I read your thread man very inspiring. Can you give me any more tips? I'd love to drop that kind of fat in 4 months...what workout did you follow? Any tips on diet?

What is your target weight?

[QUOTE=userTIIZOIYRK5R;1622656721]That's interesting. I used about 5 different calculators and for the most part my maintenance was about 2350-2400...so i'm about 500 calories in a deficit. I tend to put a lot of fat around the midsection. Put muscle mass easily as well...3 weeks in and my chest\arms and shoulder blew up. but man if i up the carb...i bloat the hell up..my stomach starting shrinking once i dropping the carbs... I will definitely try and get a preworkout drink...but i'm going to have to drop some calories elsewhere to allow for them.[/QUOTE]

I'll have to take another look at mine. I had 2700 as maint. but have been going for 2400-2500. I'm not really trying to cut but recomp just under maint. calories for a while. These guys know a lot more than me but I still feel like that's pretty low on the carbs and would be brutal on me. I'd prefer to up the carbs and then burn them with more activity.

Edit- I just went through several and the difference is activity level. I'm coming up with 2650-2800 for my maint.. If I go down to less activity then it's in that 2300-2400 range.

I have to agree with what others have said, a single bad workout isn't automatically indicative of a diet issue.

Now if it becomes a trend that continues over a week or more, then that maybe something to consider.