Is my diet good?

[GymnJuice]

Hello gang,

I'm new here at the forums. I have been lifting for a few years now. About 4 months ago I was involved in a car accident that left me pretty well useless up until a couple weeks ago. I just started hitting the weights hard again and need some help/advice on my diet.

First off, I am 33 years old and am 5'10 and 215 pounds currently. I'm not sure of my exact level of bf but I would say right around 22-25%. Before my accident, I was 185 and 9% bodyfat.

Now here is my dilema. Even though I have more fat on my frame right now, I was hoping that I could focus more on fat loss rather than weight loss. I would love to be a ripped 200 lbs. I really don't want to go back to 185 as I found it was too small. I am also a boxer and fighting hevyweight seems like a good idea.

What diet would you recommend to maybe shred 15 lbs of fat while not losing much muscle? I have ordered some fusion sub-q and zeus along with some flashbang preworkout in hopes that it will help along the way.

Here is my current diet


Meal 1 - 6 boiled eggs - one yolk
1 oz walnuts
one scoop of "perfect whey diesel protein" with a cup of almond milk

Total calories - 509
Protein - 57g
Carbs - 8 g
fat - 27g


GYM workout.


Meal 2 - Salmon with bones and skin
1/2 cup of chickpeas
half oz - walnuts
one scoop of same protein as above with Almond milk

Total calories - 659
Protein - 77g
Carbs - 25.5g
Fat - 25.5g


Meal 3 - 3 small chicken thighs
1/2 cup of chick peas
half oz walnuts
one scoop protein and almond milk

Total calories - 694.5
Protein - 78g
Carbs - 25.5g
Fat - 38.5g fat


Meal 4 - one scoop protein and almond milk

Total calories - 167
Protein - 29g
Carbs - 2.5g
Fat - 3.5g


Meal 5 - 6 boiled eggs, one yolk

Total calories - 158
Protein - 24g
Carbs - 1.5g
Fat - 5.5g


So in total, my day looks like

Calories - 2187.5
Protein - 265g
Carbs - 63g
Fat - 100g


I also drink 1 gallon of pure reverse osmosis water daily.

My training schedule is 3 days on, 1 day off. I do 30 minutes of cardio on the treadmill every day at the gym. Incline of 7 and a speed of 3.2-3.5. I usually burn about 350 calories every treadmill session. When the weather gets nicer, I usually go for a one hour walks a couple times a week as well.

So guys, what advice can you offer? Some would say my protein is high and carbs too low. I like keeping carbs low in the evening and try only take in carbs after my workout to refuel my depleted glycerides from training and I would think the low carbs will trigger some fat loss. Will this diet shred the bodyfat while keeping my bodyweight from going too low? Any help is appreciated, thanks so much guys. Hoping to have a good time here on the forums.

 

[sin]

I'd say your calories may be a little too low ( I could be wrong considering I don't know your total workload during workouts, general activity throughout the day, and given you have a relatively high bf percentage) if you are wanting to maintain as much muscle mass as possible. Typically, the greater the deficit the greater amount of muscle loss. This diet would almost certainly yield fat loss but a slow approach with a small caloric deficit would likely yield greater results in terms of muscle retention. Have you actually tried discovering your TDEE, not just by using a calculator but by weight measurements over a couple weeks? If you haven't, I would first try to establish this then create a deficit of no more than 500 calories. Like I said, the smaller the deficit the greater amount of muscle retention but it will take longer (obviously) to get to the bf% you'd like.

As far as foods go, you're having quite a bit of protein shakes which isn't necessarily bad but you are missing out on a lot of vitamins. I'd try to add some variety to your protein sources. That being said, you really do not need the amount of protein you are getting whatsoever but if you like to eat that way go ahead but it is just an expensive energy source considering your lack of carbs. You, also, are missing greens/vegetables. If you're going to be going so low on carbs, nutrient dense vegetables are going to be your friend. They will allow you to get the RDI of vitamins and minerals while not contributing largely to your caloric intake, not to mention most are high in fiber which will help you feel more full from meals.

 

[sean ashley]

I dont know much but i would say the above looks right.

"having quite a bit of protein shakes which isn't necessarily bad but you are missing out on a lot of vitamins"

I recently got Mega men from gnc. Its chewable n tasty.