Current Diet Help Please

[silvermt84]

Hello all,


Some quick goals/facts: I'm currently 6'1 225lbs 27yrs old. BF % is at 17%

I ran this exact diet a year ago, but I was 205 and in much better shape.

I'm not looking to be huge anymore, I would just like to harden up and have more of an athletic build to me. Any suggestions would be appreciated.

I'll be doing 45 minutes or cardio in the morning, lifting two muscle groups for 1 hour in the afternoon and doing 45 minutes of cardio in the evening as well.


Here is my current diet:

My Current Diet:

Meal 1: 3 whole omega 3 eggs, 1 scoop protein, 1 1/4 cup oatmeal, 1 cup coffee, 1 multi
Protein: 50 grams = 200 cals
Carbs: 70 grams = 280 cals
Fats: 14 grams = 126 cals

Total cals = 606

Meal 3: 1 1/2 cup long grain brown rice, 7oz cooked chicken breast, Broccoli, 6 Fish Oil Caps

Protein: 50 grams = 200 cals
Carbs: 65 grams = 260 cals
Fats: 6 grams = 54 cals

Total cals = 514


(post workout) Meal 2: PWO Shake, 65g maltodextrin (10 Tbsp), 2 scoops whey

Protein: 50 grams = 192 cals
Carbs: 65 grams = 260 cals

Total cals = 452




Meal 4: 1 Yam 7.5oz cooked, 7oz cooked chicken breast, 1 Tbsp Extra Virgin Olive Oil
Protein: 50 grams = 200 cals
Carbs: 60 grams = 240 cals
Fats: 14 grams = 126 cals

Total cals = 566 cals



Meal 5: 1 1/2 cup long grain brown rice, 7oz cooked flank steak or salmon, broccoli

Protein: 50 grams = 200 cals
Carbs: 65 grams = 260 cals
Fats: 15 grams = 135 cals

Total cals = 595



Meal 6: 1 scoop whey, 3 whole omega 3 eggs

Protein: 42 grams = 168
Fats: 14 grams = 126

Total Cals = 294



Meal 7: 1 scoop whey, 1 scoop casein, water and ice in blender. 2 TBSP Natural PB

Protein: 50 grams = 200 cals
Fats: 15 grams = 135 cals

Total cals = 335





Total Daily Protein: 342 grams = 1368 cals

Total Daily Carbs: 325 grams = 1300 cals

Total Daily Fats: 78 grams = 702 cals


3370 Total Daily Calories.



1 1/2 Gallons of water per day

[Bouncer]

6 meals right? You have meal 2 as meal 3.

Diet looks pretty good bro. Especially with 2 cardio sessions a day.

[Scrumhalf]

Yeah, looks good, although you probably don't need to go through the trouble of so many meals if bodybuilding is not your goal.

Looks like you have roughly a 40/40/20 split which is good for a fair amount of cardio and GPP type stuff. You cam also consider going closer to a 50/30/20 P/C/F split.

[Altan]

Hi silvermt84,
With 45 minutes of cardio twice I think you are having balanced diet, but what exercise you do besides cardio?
As you don't want to be huge anymore so do add some fresh fruits in your diet chart.