diet check

[Techmass]

Male
5'10
175lb

been out of working out for a few months now, need to get back to it.

Anyways I would like a check done on my diet plan,
cals - fat - carbs - Protein
meal BKF
Egg whites 2 large - 33 - 0 -1 - 7
Eggs brown 3 large - 272 - 21 - 2 - 19

Morning snack:
Whey Protein *six star* 150 - 2 - 8 - 26

Lunch:
Chicken, breast 6.00 oz - 332 - 13 - 0 -50

Afternoon snack:
Rice brown reg cup - 215 - 2 - 44 - 5

Dinner:
Whey Protein *six star* 150 - 2 - 8 - 26
Canned fish 1can - 174 - 3 - 0 -33

Nighttime snack:
Cottage cheese - 199 - 7 - 6 -26

Total : 1524 cals a day
49g fat a day
69g carbs a day
193 protein intake

Total cals burn a day on avg 3800cals.

Fish oil pills

Any idea or comments?

[MMASTAR]

your so low carb your lmost in ketosis, you may feel like shit on carbs that low, i would either go for ketosis or try to keep carbs around 100g. just an opinon.

[MMASTAR]

as well i would try to make each meal similar amounts of protein, fats and carbs, some meals you have all protein some are all carbs, try and spead your protein out evenly throughout the day.

[Techmass]

ok thanks I will see what I can do

[LondonMuscle]

total cals are WWAAYYY too low to start a diet... all the macros are too low as well... maybe carbs can stay as if u are doing a keto diet but then u have to increase ur fat and protein intake

u also dont have any veggies in there either, i dont know where u expect to get ur nutrition from!

[Aaron_37]

Overall, what you have is very clean and very nice. Good discipline! A few changes I would recommend:

1) Vegetables. Lots of them. The calories are negligible and they will save your digestive tract.
2) Switch to a higher quality isolate powder from TS or TP. That way you can avoid the carbs and fat from the protein when you don't want them. A scoop of isolate will save you 50 calories, or 100 per day.
3) Multivitamin. Walmart will be fine.
4) Caffeine Annhydrous. Really affordable from TP/TS.

If you are genuinely burning 3800 a day, I'd personally like to see you on at least 2300 calories a day. The deficit is huge here... so you're at high risk for eating your strength away if it's not done with great precision and accuracy. To avoid this and end up around 2300:
a)Double the cottage cheese... either during the day or at night. (+200)
b)6 whole eggs for breakfast or 3 breakfast 3 snack if you prefer. (+240)
c)Vegetables. (+150)
d)Almonds/Cashews/Peanuts/PB (+250)

These four should help you stay a lot more full and keep the nutrients flowing throughout the day. Positive nitrogen balance is key!

e)High Quality Bulk Protein Isolate (-100)
w00t!

That would put you at 2300, meaning you have a deficit of 1500. In pure theory, that's 3.0 pounds per week. Factor in water fluctuation and all that jazz, and you could easily be down to 160 in the next couple months if you keep the deficit constant and push hard. Best of luck! I myself have run 2000 calorie deficits before, and they're really challenging. Try the -1500 on for size and see how things go.

[Techmass]

Male
5'10
175lb

been out of working out for a few months now, need to get back to it.

Anyways I would like a check done on my diet plan,
cals - fat - carbs - Protein
meal BKF
Egg whites 2 large - 33 - 0 -1 - 7
Eggs brown 3 large - 272 - 21 - 2 - 19

Morning snack:
Whey Protein *six star* 150 - 2 - 8 - 26

Lunch:
Chicken, breast 6.00 oz - 332 - 13 - 0 -50

Afternoon snack:
Rice brown reg cup - 215 - 2 - 44 - 5

Dinner:
Whey Protein *six star* 150 - 2 - 8 - 26
Canned fish 1can - 174 - 3 - 0 -33

Nighttime snack:
Cottage cheese - 199 - 7 - 6 -26

Total : 1524 cals a day
49g fat a day
69g carbs a day
193 protein intake

Total cals burn a day on avg 3800cals.

Fish oil pills

Any idea or comments?

Afternoon snack:
Rice brown reg cup - 215 - 2 - 44 - 5
Should I replace this with cottage cheese?

Morning snack:
Whey Protein *six star* 150 - 2 - 8 - 26
Add 1/2 cup oatmeal?

meal BKF
Egg whites 2 large - 33 - 0 -1 - 7
Eggs brown 3 large - 272 - 21 - 2 - 19
Add in 3 large eggs?

I got the whey on sale so I am going to keep that in my diet, but maybe I WILL try to eat oatmeal with my shake everytime I have the whey?

Also vegg I didn't put in there, but for lunch and dinner I will have lots of veggies

[Jazzy]

Aaron_37 is right with is modification!..I would like to add this in your diets:

morning stack: whey protein + nuts( almonds, cashews, etc)

lunch: Add Greens vegetables( at least 250ml)
you can change you chicken breats with fish like salmon or read meat

afternoon stack: You're lacking of protein in this meal, add cottage cheese or if you have this, Allegro 4% cheese..or even, tuna!;-)

dinner: it's a bit too small for a dinner, you can add greens vegetables( at least 250 ml) and red meat!

you can add olive oil, lots of monoinsatured in polyinstatured fats, good fort the heart and help to losse fats!

[Talo]

What are your goals here ? Lose or Gain .

Looks like your on a cut diet ( with extremly low cals ) and I'm not sure why being 175lbs .

[bluesteal]

Afternoon snack:
Rice brown reg cup - 215 - 2 - 44 - 5
Should I replace this with cottage cheese?

Morning snack:
Whey Protein *six star* 150 - 2 - 8 - 26
Add 1/2 cup oatmeal?

meal BKF
Egg whites 2 large - 33 - 0 -1 - 7
Eggs brown 3 large - 272 - 21 - 2 - 19
Add in 3 large eggs?

I got the whey on sale so I am going to keep that in my diet, but maybe I WILL try to eat oatmeal with my shake everytime I have the whey?

Also vegg I didn't put in there, but for lunch and dinner I will have lots of veggies

i'm also confused on if your trying to gain or lose.cif your trying to cut you dont want to add oatmeal to your diet, too many carbs.

[Techmass]

I am pretty much going for the cut look.

I know if I have low cal I will most likly fail to eat that, I am use to eating alot, and about 6 times day.

I am at 12% bf I am guessing and would like to make this come down