Tweak Me!

Hi Gents

Just looking for some feedback on my diet below.
Current Stats:
Height: 186cm
Weight: 89.5kg
Age: 31
Bodyfat: ? waiting on my results so will update when they come through.

All weights are Raw except for my meats (I prep for the week and I find it easier to split it up after its cooked)

My TDEE looks to be between 2500-2700.

Meal 1 Portion
Whey 40G
Oats 30G
Total

Meal 2 Portion
Whole Egg 2
Egg Whites 5
Oats 20G


Post Gym Portion
Whey 25g
SPS Vitargo 30G


Meal 3 Portion
Chicken Breast (cooked) 115
Sweet Potato 100
Brocolli 100


Meal 4 Portion
Chicken Breast (cooked) 115g
Sunflower seeds 20g
Peanuts 50g


Meal 5 Portion
Ostritch Steak (cooked) 150g
Brocolli 100
Spinach 100
Olive Oil 10g


Meal 6
Cottage Cheese 250g

Totals 2194
Protein 247.5
Carbs 115
Fats 72.2

Thanks Gents

If 2194 is your total cals then its way too little for a cut or bulk

If your carbs are that low you'll need to make up with fat,also depends on your goal

Thanks for the input, goal is to cut/lose around 4kg and then bulk up from there slowly while staying as lean as possible.

So you would recommend more fats if this was the case?

Cals look fine to me dude. 300 under TDEE.

Thanks Pyro

If u are training after meal 2, I would just have your eggs as the first meal and have more oats in the meal before the training session. The eggs on its own will also increase insulin sensetivity. I would add in another 100g of carbs to your diet bud. 120g is quote low. Rather drop the pumpkin seeds out and have more carbs... this will give u better energy to train and have a better effect on your metabolism

Thanks DJ, if I drop the budgie seed that buys me 120 Calories,
If I increase carbs by 100g, that will take my total Calories by another 280.


Do you recommend I drop something else down to keep my Calories at 2200 or should I increase overall to 2500.

Regarding my pre gym meal, I will do!

I would go up to 2500-2600 calories to start bud, u don't want to starve yourself to start but u wanna get your metabolic rate up so that u are hungry between meals. Once that happens and u have to eat every 2 hours instead of 3 then u can bump up your calories to keep your metabolic rate firing hot!

Awesome thanks man, I think that's where I have been going wrong, perhaps eating too little and slowing my metabolism down.
Thanks for the help guys

You will be surprised bud. I have done my whole prep so far based on hunger. I started off on 5 meals a day, then when I was starving every 2 hours I added in another meal for the day. Then when I was still hungry I bumped up the calories for each meal. And as of last week I added in a 7th meal for the day as I can eat the ass off a low flying duck. I am now eating more calories than I was putting on some muscle and i am getting leaner. I am doing 40 mins of moderate intensity cardio a day and once a week I have a 1500-2000g of carb refeed. Each week I am dropping weight and I am just getting better and better. And it is all based on my hunger and been feeding my metabolism.

Great stuff, honestly I have been sitting at around 2000-2100Cals a day (for the last two weeks) and have seen my weight loss stagnate, I guess my metabolism has been slowing.
The idea of a little more carbs to ramp up the metabolism and increase training intensity makes sense, so I will definitely give it a go and report back.