Advice on my daily meals?

[Norkill]

Hey all,

I just wanted to see if my diet looks correct - I am currently 6'4, 275 21BF%. After all these years of carrying around the old college football weight, I want to finally get rid of it and see a six pack!

Here is a current typical day:

Pre Workout - 4:30am
1 cup oatmeal
1 med banana
2.5 scoops of ON Whey

Post Workout - 7am
1 scoop ON Whey
1 scoop ON Casein
20 oz gatorade

7:30am
1 cup oatmeal
1 med banana
2.5 scoops of ON Whey

9:30am
12 oz skinless chicken breast
1 cp brown rice
8 asparagus spears

12:15pm
12 oz skinless chicken breast
1 cp brown rice
1 cp broccoli

3:00pm
2 scoop ON Whey
1 apple

6:00pm
10 oz ground turkey breast
16 asparagus sprears

9:00pm
2 scoops of ON Casein
1 TBSP of natural PB

3 gallons of water a day

[Bouncer]

i would get in more fats.

and 3 gallons of water is insane.

[Norkill]

Thanks Bouncer. How many grams of fat would you suggest that I make sure I take in on a daily basis?
Regarding the water, yeah...it has kinds just become a habit. Usually down the first gallon by 7am during my workouts and then the other two through out the day. It seems that if I don't have one of my jugs with me, I am too tempted to grab a diet coke.

[Mr I]

put a couple tablespoons natural peanut butter in with 2 of your protien drink mixes.

So thats like 400gramms protien a day, how heavy are you? also why such an early start?

[ROCKETW19]

5 of thoes meals are protien powder. I personaly dont like that many, Powders are suposed to be used as a sup not a meal.
1st meal, add in 1-2 tbsp natty peanut butter
2nd, good
3rd and 4th meal swap them around, add in the natty peanut butter again
5th, good. Kinda want you to not eat the carbs or maybe go 1/2 cup
6th, get rid of the shake. eat a few less oz of chicken breast in other meals and add a few here instead of shake.
7th. good
8th, I dont like fats right before bed to much energy to just goto sleep. My opnion.

[ROCKETW19]

How long have you run this diet? That is alot of food you are gonna have to decrease cals sooner or later. Have you added up all the cals in thoes meals? do you know your BMR?

[Bouncer]

Thanks Bouncer. How many grams of fat would you suggest that I make sure I take in on a daily basis?
Regarding the water, yeah...it has kinds just become a habit. Usually down the first gallon by 7am during my workouts and then the other two through out the day. It seems that if I don't have one of my jugs with me, I am too tempted to grab a diet coke.

i would say around 40-50 grams of healthy fats.

[Norkill]

I just started this diet about a little over a week. If my calculations are correct, my bmr is 2150.
On the spreadsheet I built, it looks like I am getting the following on a daily basis:
Calories - 4300-4500
Fat - 60-80
Carbs - 380-400
Pro - 550-600

[ROCKETW19]

I just started this diet about a little over a week. If my calculations are correct, my bmr is 2150.
On the spreadsheet I built, it looks like I am getting the following on a daily basis:
Calories - 4300-4500
Fat - 60-80
Carbs - 380-400
Pro - 550-600

If your BMR is 2150 how much more cals do you burn training? 1000 maybe?
you will need to cut some cals outta that diet to drop lbs no matter how clean you eat.

[Norkill]

How many calories do you suggest dropping down to and what range should my pro and carbs be in? Also, is there certain meals that you would subtract from?
Everywhere I look, it seems someone has a different idea. Thanks again everyone for the help here.

[ROCKETW19]

How many calories do you suggest dropping down to and what range should my pro and carbs be in? Also, is there certain meals that you would subtract from?
Everywhere I look, it seems someone has a different idea. Thanks again everyone for the help here.

Ya bro you will always get different ideas cuzz we are all different. What works for me might not work for you. Since you just started that diet go with it and see what happens. But doing the math you will gain weight if all the numbers are correct.
Do you have any problems eating all that food? If so skip that meal or dont eat as much. Do you have to eat 12 oz of chicken will you be ok with 10 or 8? all sorts of things to get cals down.

[ROCKETW19]

Quick idea you can try later after you see how this diet works. this is what i would do. Skip meal 1 I would do this cuzz your workout will have you burring stored energy other than the food you just ate.
swap meal 3 and 4 you need real food to digest to many shakes
cut back to 10 oz of chicken on all you meals instead of 12 your still getting plenty of protien.
try that if you are not happy with what you posted. You will probably need to cut out more still but you have to see first. Or get lots of cardio in.