Please rate my Diet.

Height: 1.76
Weight: (+/-) 83kgs.
Bodyfat: (Guestimate) 13-15% (top abs are visible, on good days both top rows are visible [I used to have a 8 pack :sick:] )

Goal weight: 79kg.

Ok, so I ran 9/10 weeks, intense workouts with little to no cardio, on roughly 2200 k/cals.
(P: 235) (F: 43) (C: 120) My results were not that spectacular but I did lose quite a few cms and maybe 1.5 kgs in overall mass. I am one of those okes who are so scared to look smaller, since I used to be so f'kin skinny as a kid. (I have exact before and after pictures of this cut on my PC at home, which I can put up for some feedback when I get home).

Anyway, after some time off from counting calories, I am back onto a 1800 k/cal diet (roughly) to see what will happen.

Here we go:

Meal 1: 4 boiled eggs

Meal 2: Whey shake, medium granny smith apple, 1 TBspn Unsweetened/Unsalted PB.

Meal 3: Protein + Carbs

Meal 4: Whey shake, medium granny smith apple, 1 TBspn Unsweetened/Unsalted PB.

Meal 5: Protein + Mixed Veg (stir fry)

Meal 6: Protein + Mixed Veg (stir fry)

Meal 7: Whey shake before bed.

This adds up to roughly: Fat: 63 Carbs, 120, Protein: 201

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Cals: 1854 (I know what types of food go where).

(These calculations, however, exclude meal 6 and 7, however they are mainly protein and a little starch).

Does this look sufficient? I trained 4-5 days per week and try and do 2-3 HIIT cardio sessions (sprints). As mentioned, on the previous 9/10 week cut I didn't lose much fat but sort of recomped, ever so slowly. However I want to get rid of all the blubber so I have a ripped foundation to build my next cycle on.

I've been struggling to lose fat around my belly and love handles, but all in all I'm in really good shape and carrying nice muscle for my ecto frame.

Any help would be appreciated!

How old are you?

I'm 27. Keep in mind this is not cycle related. Though I might add some GW to the mix

Furk your customer.

1800cals should be your upper limit right now. Probably better off aiming gor 1600 quality calories. Add nolvadex every now and then just to keep the Natural testosterone up.

i would removed the protien shakes to pre and post workout. Also look at a high calorie day once week ur metabolism will fight back if calories are at the lower end for long peroids of time. Also cut out the fruit.

It seems fine, I would just cut out the whey and replace it with real protein, as whey can spike insulin and cause desensitization.

Here's what I used to do:

meal 1: Oats and Eggs
meal 2: Tuna and Extra Virgin Olive Oil
meal 3: Chicken, Brown Rice and Cup of Veg
pre workout(4): Oats, Raisins and Whey
post workout(5): Vitargo and Whey
meal 6: Red Meat and Cup of Veg

Not a bad diet that is. It would work well as a starting point.

Titan wrote: It seems fine, I would just cut out the whey and replace it with real protein, as whey can spike insulin and cause desensitization.

Whey, no. Fillers to cut product and increase profits yes.

To be honest, i think you need to be more accurate with with your calorie tracking. Get yourself a scale and measure out your meals, i think personally your protein is quite high, i would drop it down by 50g and add in more carbs and fats.

I like the no carbs for breakfast, and i would rather have less carbs early in the day, and more carbs pre and post work out, more appropriate to fuel your work out and recover from it too. Like i have stated previously, i dont count the carbs in veggies, i would focus those carbs more from actual carb sources, like potato, sweet potato, beans, rice and maybe a bit more fruit. And then add in your veg in addition to those meals. To this day i am still yet to see get anyone not get results from having too much veg.