Critique my diet

DoriDori

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Stats:
5'11"
190lbs
15%bf
Weights 5x week cardio 2x

Food:
x2 shakes (2tb PB, 1.5 scoops 25g protein, 12-16oz milk, 2-3 eggs, 1 banana, ice)
One turkey sandwhich with low fat cheese
1 cup oats with agave nectar
2 chicken breasts (or 1 breast and two 97% beef burger pattys)
2 cups brown rice
1.5 cups sweet pots
1/2 cup black beans

Been eating this for 3 weeks now. Previously I was very diet conscious but never ate big and clean for a season of time. Aiming to come down in body fat and add little mass before starting test e around Xmas time. Should I add something or subtract?
 

Spongy

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Can you break these down by meal and include workout times?
 

don draco

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What does your total caloric intake come out to ? Are you tracking your caloric intake ? How much protein/carbs/fats?


Personally, the only thing I'd change is the shakes.. I'd rather consume whole foods. But other than that it looks fine to me. Going to need the answers to those 3 questions first though. If you aren't tracking your calories, get on it.. especially if your goal is to lower bf %
 

DoriDori

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Wake
Oatmeal
Gym
Shake
Shake
Sandwhich
(Work m-f 4pm-12am)
Chicken and rice (with salsa or BBQ)
Chicken and sweet pot (with salsa or BBQ)

The calories are 3k-3.5k
Protein is around 220-250
Carbs 250-280
Fats 80-90

Some days I eat little snacks in between like a handful of raw almonds
 
Last edited:

grind4it

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I may have missed it, but what is your goal?
 

Seeker

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Damn I eat that much before noon.
 

DoriDori

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I may have missed it, but what is your goal?

If like to get to 10% BF and see what I should eat to maintain that. I want a sustainable diet that will lead me there by Xmas. I know it's possible with hard work in the gym, but where should my calories be? Im in the caloric surplus right now but with clean regular eating can I cut down to 10%?
 

Tren4Life

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I see a few things I won't do.
Don't use milk in shakes or pb
I don't put cheese on turkey sandwichs
Loose the agave the fructose is to slow. You liver doesn't need it all and the rest will turn to fat.
 

DoriDori

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Today I drank my shakes in between my whole food meals. I like it because it breaks up the mundane of eating Chix/rice dishes back to back.
 

Tren4Life

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I was in the same place you are. I was eating fairly clean and was eating high quality food and not getting where I wanted to go. Let me just say that I got on board with Spongy at Helios Nutrition and am very glad I did. Spongy's diet has helped me be beach ready in 12 weeks.
Just my 2 cents
S4L
 

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