Please critique this diet

[lecontebobby]

I am 24 years old. 6' 2" 225lbs. 20% B/F Current goal is to get down to a reasonable b/f%, then add maybe 500 cals a day and begin to gain strength. Thank you very much!

Meal Plan

AM Snack Description Protein Carbs Fat Calories
1 Tbsp Natural PB 4 3 8 105

Total 4 3 8 105

Meal # 1 1.5 scoops Isopure 37.5 0 1 157.5
1/2 cup oats 5 27 2.5 150
8:00 AM black coffee 0 0 0 0

Total 42.5 27 3.5 307.5

Meal #2 5 oz Top Sirloi 43 0 8.2 260
11:00am Spinach 2 3 0 20
4oz Avocado 2 10 17 182
2 caps Fish Oil 0 0 2.5 25
1 cap Flaxseed Oil 0 0 1 10
1 Tbsp Olive Oil 0 0 13.5 119
Total 47 13 42.2 616

Meal #3 5 oz Top Sirloin 43 0 8.2 260
2:00pm Spinach 2 3 0 20
4oz Avocado 2 10 17 182
2 caps Fish Oil 0 0 2.5 25
1 cap Flaxseed Oil 0 0 1 10
1 Tbsp Olive Oil 0 0 13.5 119
Total 47 13 42.2 616

Meal #4 (pre-workout1 scoop isopure 25 0 0.5 105
4:45pn 3/4 cup oats 7.5 40.5 3.75 225
1 cup black coffee 0 0 0 0

Total 32.5 40.5 4.25 330

Meal #5 (post-workout)2 scoops isopur50 0 1 210
7:30pm 1 cup oats 10 54 5 300
1 dannon all natural yogurt 7 25 2.5 150
Total 67 79 8.5 660

Meal #6 (before bed)cottage cheese 44 20 18 440

Total 44 20 18 440

Daily Totals (grams) 284 195.5 126.65 3074.5
Protein Carbs Fat Calories
47% 32% 21%

 

[lecontebobby]

wtf sorry it is jumbled like that, it was all lined up in the text box before I submitted it. If there is a part you can't understand let me know.

 

[PHIL HERNON]

Honestly

I would not eat this way.

 

[OuchThatHurts]

Protein is good for a guy with a 180lb LBM. Up the fats and drop the carbs way back. Cycle them if you have to or stay low all the time. I've done both and I think either will work for you right now. Once you get to 200lbs though, you're going to have to be even more careful. There are probably better ways to do it and as many opinions as there are members but the carb cycling did work for me.

 

[lecontebobby]

Phil, thanks for the response. Any insight as to why would certainly be appreciated.

Ouch,
The reason I am eating 284 g protein/ day (roughly 1.3 g/lb body weight)m is because I am completely natural. Evereything I am reading and hearing from ACE P/T's and my own research is pointing to the body only being able to assimulate (sp?) roughly 45 g/ protein every 3 hours. Anything else is just extra calories either way you look at it. So with me being totally natty in mind, along with my other stats, can you please give me an idea as to what my total counts should look like? (total grams protein, carbs, fat?) as well as % calories from each macro?

The assistance is appreciated gents, I want to do things right and take it as far as I can this way first, before exploring other options.

 

[OuchThatHurts]

Phil, thanks for the response. Any insight as to why would certainly be appreciated.

Ouch,
The reason I am eating 284 g protein/ day (roughly 1.3 g/lb body weight)m is because I am completely natural. Evereything I am reading and hearing from ACE P/T's and my own research is pointing to the body only being able to assimulate (sp?) roughly 45 g/ protein every 3 hours. Anything else is just extra calories either way you look at it. So with me being totally natty in mind, along with my other stats, can you please give me an idea as to what my total counts should look like? (total grams protein, carbs, fat?) as well as % calories from each macro?

The assistance is appreciated gents, I want to do things right and take it as far as I can this way first, before exploring other options.

I wouldn't worry too much about the assimilation of protein per hour thing at this point. Yeah, there's a upper limit but your body can hang on to the protein for some time but I think that's a little down the road. I calculate my protein as 1.5gms per lb of LBM... not bodyweight. So in your case, that would be 270gms (so 300gms should be close enough). I would probably to a 300gms protein, 200gms good fats, and <150 gms carbs for 5 days and then bump up the carbs for a moderate carb day or not at all. Just a basic protein sparing diet. Once you get your BF down, then you can really begin to tweak and experiment when you see what's underneath.

I was there myself. Only I was a good bit heavier and a good bit shorter in height so you can do it.

Like I said though, some people on here know way more than me about dieting so hopefully someone will detail something for you.

A lot will depend on your type of workouts too. Don't kill yourself with cardio like some do. Let your diet and your metabolism do it for you. Cardio for me now is just something to maintain cardiovascular and cardiopulmonary health.

[edit]above it appeared I was saying his lean body mass is 270. I edited to make the change.

 

[lecontebobby]

thanks again! Now that I have a solid baseline I'll be able to put to work. I'll just try to be as consistent as possible with diet and training, and keep an eye on the mirror and scale, making slight adjustments as I see needed, I appreciate it..

 

[oldfella]

Being completely natty is why you need a little more protein, to help combat catabolism. When enhanced the super supps help to prevent this state. When natty you can get muscle breakdown pretty quickly if your caloric intake and nutrient profile is not right. And I agree with Ouch, don't get too scientific with this. You will need the protein!

BTW, would love to see more chicken and fish in there other than Steak. maybe eat the Steak twice a week and use Chicken and fish for the rest of your meals.

 

[lecontebobby]

I suppose that could be done and might even save a few $$ that way. My reasoning was that I already supplement with fish oil and flax seed oil daily, hate the taste of chicken breast, and have read that lean cuts of red meat contain more creatine, have more complex amino acid profiles, and taste much better. But I could throw some salmon and chicken breast into the mix as well