A newbie diet

Hi guys and girls:) ,

Im new to this forum but have been reading up for sometime and decided to structure a diet for myself.

So here goes...
Stats:
Age:22
Weight:75kg
Height:1.8m
Bf%:~15%

The goal is to lose some undesired fat.

Meal1: 100g oats bran + 40g whey prot +PB (Protein=43g, Carbs=53g and fats=10g)

Meal2: 50g whey + PB (Protein=43g, Carbs=3g and fats=5g)

Meal3: 200g chicken fillets + 1tsp of olive oil(Protein=40g, Carbs=0g and fats=5g)

Meal4: 50g whey + PB (Protein=43g, Carbs=3g and fats=5g)

Pre workout: 1 can tuna(170g) + 100g oats bran (Protein=41g, Carbs=50g and fats=12g)

Post workout: 200g chicken fillets + 225g baked potatoe + 1 tsp olive oil with a cup of veggies(Protein=40g, Carbs=48g and fats=5g)

Before Bed: 50g whey + PB + 11g of cotage cheese (Protein=49g, Carbs=7g and fats=10g)

Protein total= 299g
Carbs total= 164g
Fat total= 52g

total calories= 2415 cal

Im also goin to be taking EFA caps morning and at night coupled with a good multivit.

Guys, i know this diet needs alot of work but if any of you can take some time and guide me then thats sufficient.

Any help is much appreciated and can you confirm my macros are correct.

Thanks.

Good to see you at least weigh you food.

First i would not rely on so many whey shakes. Remember Whey digest super quick so, although giving you the protein you need, is doing nothing for your metabolism. Second, your carbs are low which is not all wrong in its self but if you keep it at that level you will slow down your metabolism to much too. If you gonna keep to low carbs then have at least one refeed during the week where you up your carbs to about 400-500 grams, and also bump your calories on that day to maintenance or even a little more. (I like doing this on leg days) This will boost your metabolism up again and the extra fats etc on that day will help elevate hormone levels. Have a look at some of the posts on carb cycling, DJ explains it well.

So more solid foods and cycle carbs.
Oh and some more green veg would not hurt.

Thanks for you reply fox.

I will lookup up the thread and add more green veggies.

With regards to carbs and fats, are they correctly placed within all my meals?

Ideally, if i'm dieting down, i would try and separate my fat intake from my carb intake as much as possible. Take your daily carbs in during breakfast, pre, and post workout meals. Make the rest of you meals prot and fat. remember carbs raise insulin levels and thus shuttle nutrients to the rest of the body at a rapid rate, so the more we can keep fats out of that equation, the better. I'm sure you can see why. Aim for 6-7 meals a day......
Here is a brief example:

B-fast: egg whites + toast + oats
Tea: chick breast + spinach + fish oil tabs (or avo or whatever fats you choose)
Lunch: beef + Brocolli + olive oil (or avo or whatever fats you choose)
Pre W/O: oats + whey shake
Post W/O: whey + dextrose
Supper: Chick breast + green veg + ( here may be an exception to the rule) rice/potatoe
Before Bed: Cott cheese + PButter + whey

This is a very basic idea, but you get the picture.

Ok thanks that was the basic idea i had at first seperating carbs and fat but didnt manage nailing it.

ok i see you mentioned oats in your Pre W/O meal, which oats are you using because i checked the nutrition for the oats im using and its like 7g fat per 100g of oats, which then makes it hard to seperate fats and carbs.

Maybe im missing something, please could you explain that.
Thanks.

Well you dont need to go over board with it as it will be close to impossible to separate every single stitch of fat. Same with your meats, they will all have a little fat in them.
I use plain old jungle/tiger oats.

You have the following food categories:

Fats - pbutter, olive oil, avo, mac nut oil etc
Starchy - potatoes, rice, pasta etc
Protien - beef, chicken, tuna etc...

Fox,

I have read the thread on carb cycling by DJ and he mentioned after your 3 days you should have a carb up day and should up my carb intake by 115g.

Now do I just add this 115g to that day or do I subtract this amount from my protein to meet my daily macro's?

no u just add the 115g,u need to take in 2415 cals for 3-4 days and then add in 400-500 calories so 3-4 days : 2415 cals,day 5 : 2900 cals

Yo dj this is the principle im trying to follow,

so this question applies to the day 4 of carb cycling...

meal 1
protein + carbs.

meal 2
protein and fats

meal 3
protein and fats

meal 4(pre work out)
protein and carbs

meal 5(post work out
protein and carbs

meal 6
protein and fats.

That gives me 3 carb meals, now should those extra 115g come from those 3 meals or can i add in another meal and fractionally increase the carbs in those 3 meals.

any help here appreciated.

nope u got it right on the money pretty much,increase carbs per meal on those days

Thanks Dj, Currently Im doing a 3 day low carb n then 1 High day(4th day).

Is it NECESSARY to hav a mod carb day?

nope