My diet~ current results, and goals. critique plz

[Matuge_32]

This is my story, and my thoughts may seem a bit spread out. I tend to have a lot on my mind when writing stuff.

175 lbs 6"0, my current state of definition is on my body space

I have been in and out the gym for 5-6 years. I played high school football and lifted according to our routine week to week. Cutting myself short sometimes cheating myself and not realizing the purpose and benefits of what I was doing at the time. After football ended late senior year I got back into a moderate shape and quit again a month later.

After 1 1/2 years of college I decided it was time to get back on track. I found myself reading BB.com 30min-1 hr a day for a few months while lifting daily. I absorbed as much information as I could and pushed myself moderately hard on my bulk with as little as I knew at the time. I managed to accomplish a pretty lean bulk which lasted about 2 months. The gains put me from 190 to about 200lbs.

After I finished my bulk and with a new enlightment into the world of cutting and lifting I started my first cutting diet. Keto was my first choice of diets, I had experimented with it before and was semi knowledgable on the topic. I did a solid keto diet for 1 month and lost 20 pounds in that month averaging 5 lbs/per week. I was highly satisfied with these loses at the time finding my accomplishment very refreshing.

I started a new diet for a few weeks balanced it out and tweaked it. I have since lost another 5 lbs but this 5 lbs took me 2-3 weeks to take off and the weight seems to fluctuate back and forth from week to week. I have been noticing a greater amount of definition as well which I am thinking have been some lean gains from extra hard work in the gym. Now for the last 4-5 months I have been lifting 5 days a week. 1-3 hrs a day depending on what muscle group I am focusing on for the day. My routine starts on monday and ends on friday. It is 3 muscle group a day routine. abs everyday 2 stations at least and I hit chest and legs twice a week.

For my initial fat losses I did HIIT program I found on bb.com. I stopped last week after moving home from college and a change of environment and loss of my running partner. I don't feel this will cripple my fat loss but I feel it will slow it down some. So I plan on starting to do elliptical 45 min on a interval intensity setting 3-4 days a weeks starting shortly.

I Drink 1 gallon of water at least every day.
My Current Diet:8-9am
Breakfast/Prework out
4 egg whites 1 egg yellow 280 calories,24g protein (may be different depending on Nutrition of egg whites only those numbers are based of 4 entire eggs)
2 TBSP milled flax seed 50 calories
1 TBSP Natural Peanut butter 105 calories 4g protein
1 Scoop Gladiator protein w/ water 90 Calories 22g protein
1/2 cup (dry) old fashion oatmeal 150 calories 5g protein
1 tsp Flaxseed oil
1/4 tsp Taurine
1/4 tsp Arganine
750 mg Glutamine (more glutamine in protein shake also)
Totals 575 calories 54g protein

Post workout/11-12
1/2 sized milky way (nutrition unavailable) 32 total carbs 32g sugar
2 Scoops Gladiator Protein w/ Water 180 Calories 45g Protein
2 Piece Multigrain Wheat Bread 210 calories 44 total carbs 8grams sugar
1 TBSP Natural Peanut butter 105 calories 4g protein 2g sugar
1500mg L-glutamine
Totals 495+(milkyway) 49g protein 42g sugar

2-3pm
8 oz Boneless Skinless chicken 240 calories 44g Protein
2 Piece Multigrain Wheat Bread 210 calories 44 total carbs 8grams sugar
Totals 450 Calories 44g Protein 44 total carbs 8grams sugar

5-6pm
1 Can Tuna 150 calories 27g Protein
1/6 Diced cucumber Slim to none everything
1 TBSP Light Miracle Whip 20 Calories
Totals 170 Calories 27g Protein

8-9
1 Scoop Gladiator protein w/ water 90 Calories 22g protein
4oz Fat Free Milk 45 Calories 6g sugar 4g protein
1 TSP Flaxseed Oil
Totals 135 Calories 26g Protein 6g sugar
Totals 575 calories 54g protein
Totals 495+(milkyway) 49g protein 42g sugar
Totals 450 Calories 44g Protein carbs 8g sugar
Totals 170 Calories 27g Protein
Totals 135 Calories 26g Protein total Carbs 6 6g sugar
Grand Total: 1825 Calories 200g protein 56g Sugar
These totals vary by anywhere from 200-500 calories and im looking at about 100-150g carbs a day

I get a Decent bit of saturated fats from my PB and other sources, I know I didn't list the nutrition of them but know that I am taking in 5-15g sat fats daily along with poly fats along with most of my carbohydrate meals. I snack every now and then with 10 calorie sugar free jello and other sugar low calorie snacks.

I also know that I am not utilizing the full amount of protein for breakfast and post work out. Those proteins I take in as a precaution along with the important carbs and fats that I need for those meals as well. I try very hard to stay as Strict as possible to my diet. Time to time my diet can vary I might eat my tuna twice one day instead of my chicken or I might eat the chicken twice depending on whats on hand. I also Take a cheat meal or 2 on my weekends nothing outrageous like this weekend a bran muffin, a cookie or 2, and a steak.

My progress has slowed but I will continue to plug away, and soon I will be adding my cardio back into my diet. I also take caffeine pills 1-2 times a day once before my work out and sometimes 1 a bit passed noon.

Please let me know what you think of my diet, where you feel I can make positive adjustments and enjoy the write up. If you have any questions Id be glad to enlight anyone on the reasoning behind certain meals etc.

Mateusz Dabrowski

[Matuge_32]

to the top? critique plz.

[Matuge_32]

last shameful bump, hopefully some one can give me some sort of feedback. IT would be most definately appreciated.

[tman196]

Just saw your avatar, very nice progress!