Revised diet plan. Look good?

[crombie09]

25 yrs old, 6'4" 230 lbs as of last Friday BMR= 3730


1 -Muscle Milk shake with 25g dextrose
2 -4 whole, 2 egg whites-4 whole wheat bread or 1 cup oatmeal
3 -10-12 oz. chicken, 10 oz. sweet potato, 1 cup broccoli
4 -Muscle Milk shake with 25g dextrose and 25g Maltodextrin
5 -10 oz. sashimi (sushi) and 1 1/2 cups of rice
6 -12 oz steak, 1 cup rice or 3 whole wheat bread, 1 cup broccoli
7 -1.5 cups fat free cottage cheese and 1 teaspoon jelly for flavor

Drinking tons of water, a Crystal Light here and there for a change and one diet coke every 2-3 days.

Wondering if I should add 2 cups lowfat milk to my Muscle Milk 1st thing in the morning?

[coffee-guy]

25 yrs old, 6'4" 230 lbs as of last Friday BMR= 3730


1 -Muscle Milk shake with 25g dextrose

I would drop the dextrose and move this shake to immediately after rolling out of bed. Then move meal #2 to within an hour of this shake. It's not that hard if you think about it. Wake up + shake = 3 minutes, take a shower, get dressed, comb your hair etc, read the paper, drink a cup of coffee (30-45 minutes) and prepare your food - all of a sudden you have an additional meal...

2 -4 whole, 2 egg whites-4 whole wheat bread or 1 cup oatmeal

Bump up the egg whites to 7 or 8 and cut the whole eggs to 1 or 2 (if you were flat out bulking you could keep the 4 whole eggs but you are "clean bulking" remember). Oatmeal hands down - don't opt out for bread when you can have oats.

3 -10-12 oz. chicken, 10 oz. sweet potato, 1 cup broccoli

4 -Muscle Milk shake with 25g dextrose and 25g Maltodextrin

Cut this unless it is PWO (which it just might be). If it is then maybe swap to a whey isolate and if it is a "day off" throw another meal like #3 in here.

5 -10 oz. sashimi (sushi) and 1 1/2 cups of rice

6 -12 oz steak, 1 cup rice or 3 whole wheat bread, 1 cup broccoli

Brown rice over bread....

7 -1.5 cups fat free cottage cheese and 1 teaspoon jelly for flavor

Drinking tons of water, a Crystal Light here and there for a change and one diet coke every 2-3 days.

Wondering if I should add 2 cups lowfat milk to my Muscle Milk 1st thing in the morning?

No milk if you want to stay clean (it has a lot of sugar IMO).

I'm not sure of the macro count on this diet but what seems to work best when leaning out (and still maintaining muscle) seems to be a good 40/40/20 split if possible. Get it as close to your daily caloric needs as possible. Once that is tweaked to meet your goals I would tell you to stay on the diet for one month (like a machine - no excuses), cut back your total calories by 10% every two or three weeks until somewhat satisfied with the results. As you cut fats (calorie dense) boost up the protein slightly to ensure most muscle is maintained. After you get your fats down to 15%-10% then slowly pull your carbs back and then start cycling them if need be.

There's a ton of more detail to go into but you should get the main parts from this......

[crombie09]

No milk if you want to stay clean (it has a lot of sugar IMO).

I'm not sure of the macro count on this diet but what seems to work best when leaning out (and still maintaining muscle) seems to be a good 40/40/20 split if possible. Get it as close to your daily caloric needs as possible. Once that is tweaked to meet your goals I would tell you to stay on the diet for one month (like a machine - no excuses), cut back your total calories by 10% every two or three weeks until somewhat satisfied with the results. As you cut fats (calorie dense) boost up the protein slightly to ensure most muscle is maintained. After you get your fats down to 15%-10% then slowly pull your carbs back and then start cycling them if need be.

There's a ton of more detail to go into but you should get the main parts from this......

Thanks a lot. I changed it all up. Heres the link to the new thread. http://www.superiormuscle.com/vbulle...624#post362624