Could you tell me how this diet looks. I'm 21 years old, 6' 1", and about 12% body fat. I'm doing MaxOt 5 times a week, and will start incorporating 30-45 minutes of cardio 3 days a week and more if necessary. I was trying to devise a 30% carb, 35% protein, and 35% fat intake, but it was hard to get various meals, so I'm going for a 40/40/20. My daily calorie burn was calculated at 3100 cals a day.

Meal 1:
Oatmeal
3 egg whites
2 whole egg

Meal 2:
Protein Bar

Meal 3:
Chicken Breast
Brown Rice
Light Yogurt
Almonds (under a handful)

Meal 4:
PWO
Gatorade
Whey Protein

Meal 5:
Tuna
Sweet Potato
Green Beans
Brocolli
Almonds (under a handful)

Meal 6:
Oatmeal
Whey Protein


It comes out to 2,631 calories
57 grams of fat
311 grams of carbs
228 grams of protein

34%protein/44%carb/20%fat

I'm going to try this for a bit and see how it works out. I'm going to try and drop down to about 8% BF. I'm taking things slow, because last time I cut I lost alot of muscle. I'll add cardio, and if things slow down I'm going to drop another 150 cals.

Thanks!

Still a bit new at this but good choice at going down to 20% fat.

Where do you get your protein bars from? What kind? How much Protein/Carb/Fat?

That looks pretty good. I think you should get rid of the oatmeal in meal 6. Carbos in the evenings is not a good idea.

Also, I think you need to add some more vegies. Try having some with your chicken breast on meal 3. Do you take any vitamin supps? I would, just to help ensure you get enough vital nutrients.

Just keep adjusting when necessary and keep working on trying new foods and learning to cook in order to add a bit of variety. :tucool:

That looks pretty good. I think you should get rid of the oatmeal in meal 6. Carbos in the evenings is not a good idea

I did believe that having carb late at night is a bad thing, but lately I've been eating carb about an hour before bed and it isn't affecting me negatively. But maybe it's because my serving of carb is usually not more than 30 g. But again, I think having carb at night is not such a bad thing, as long as it's a good carb... :D

I did believe that having carb late at night is a bad thing, but lately I've been eating carb about an hour before bed and it isn't affecting me negatively. But maybe it's because my serving of carb is usually not more than 30 g. But again, I think having carb at night is not such a bad thing, as long as it's a good carb... :D

Different courses for different horses I guess. If it doesnt do you any harm, then no probs. However from my personal experience and from my own research, its not reccommended.

Actually meal 5 is supposed to be meal 6. I'm going to be eating the tuna and vegetables as my last meal of the day. I was wanting to come up with a 30/35/35 split but it seems really hard on figuring it out. I want to get around 8% bodyfat. I think 2600 cals should be a good start.

Drop protein bar. Not good. DROP GATORADE. Nothing but sugar.

What should I replace the protein bar with, and I use the Gatorade post workout along with a protein shake to spike my insulin.

Agree with dropping the protein bar; you should try to stick to real food instead of costly, over-hyped supplements.

However, I don't necessarily agree with dropping the gatorade. If he is following the concept that he wants to spike his blood sugar right after his workout so the protein he consumes goes straight into his muscles as quickly as possible, then taking gatorade will produce that result.

If you want to stick to gatorade, I recommend you buy it in powdered form because it's much cheaper.

Drop protein bar. Not good. DROP GATORADE. Nothing but sugar.

"Real food." Good sources of lean protein, which you have in other areas of your meal. Try to get your protein from a variety of sources.

What should I replace the protein bar with, and I use the Gatorade post workout along with a protein shake to spike my insulin.

I was messing around with Fitday and came up with a differnt macronutrient split - would this be better for fat loss? I dropped the protein bar and I use the Gatorade to spike my insulin.

Meal 1:
Cup of Oatmeal
3 egg whites
2 whole eggs

Meal 2:
Chicken Breast
Cup of Brown Rice
Apple

Meal 3:
Post workout
Gatorade
Whey Protein

Meal 4:
Tuna
Medium Sweet Potato
Cup of Green Beans
2 Cups of Brocolli

Meal 5:
Peanut Butter
1/2 cup of almonds

Meal 6:
5 eggs

It comes out to be 2,632 cals
31% Fat - 90 grams
38% Carbs - 270 grams
30% Protein - 200 grams

Would this be better for fat loss/cutting?

Drop protein bar. Not good. DROP GATORADE. Nothing but sugar.

Agree with this one... Gatorade makes you feel energetic, but the fact of the matter is, it's just water, sugar plus a little bit of caffeine. It's a good sport drink, but water is better.
As for the protein bar, I'm not a big fan of it myself (it's expensive here, so I don't buy it) but I think you'll be better by eating real food. We are trying to avoid processed foods, right? So I think protein bar is actually a processed food. If you can have real food, eat it rather then having a protein bar for the sake of convinience. :d_cool: