Rate my workout/diet

[kav_3]

Damn I just finished typing it then it got all erased because I got logged out, damn, but anyways i've finally been able to develop a diet (i've been working on this all day) and workout plan so here it is tell me what you think. BTW i'm trying to follow diesels cutting guide.

Here's my stats
Age: 20
Height: 6'1
Weight: 215 lbs
Body fat: 28%

Monday

Back, Biceps Standing Barbell Curl
Hammer Curl
Lat Pulldown
Deadlift

Tuesday

HIIT cardio for 10-20 minutes

Wednesday

Chest, Triceps
Flat Db Press
Incline Barbell Press
Close Grip Bench

Thursday

HIIT cardio for 10-20 minutes

Friday

Legs, Shoulders
Military Press
Sumo Leg Press
Calf Raise
Barbell Squats

Saturday (day off and may become a cheat day)

Sunday

HIIT cardio for 10-20 minutes

Ok for my diet according to diesels post it should be 2954 cals, 30 grams of fat, 413 grams of protein and 258 grams of carbs but the closest i've been able to get to those numbers is 2612 cals, 35 g fat, 256 carbs, 310 protein, so I was wondering if that was a problem or not because if I try to add anything else I get to many carbs or too much fat added on, so I decided to leave it at that.

Here's my diet

Meal 1
6 egg whites
1 bowl of oatmeal
1 cup of skim milk for the oatmeal
3 small carrots

Meal 2
1 protein shake
1 can of tuna

Meal 3
1 Can of tuna
1 apple
3 celery sticks (small ones)
some cottage cheese

Meal 4 (1 hour before workout)
Protein shake

1 hour after 2 scoops of whey protein

Meal 5
1 chicken breast
2 broccoli
1 cup of brown rice
1 cup of skim milk to drink
some cottage cheese

I will also be drinking about a gallon of water a day.

Ok so i'm open for any suggestion on this, thanks.

 

[Warboss Alex]

For losing bodyfat and still adding strength+muscle (instead of just losing weight) I'd go high fat instead of high carb, keep carbs for breakfast and around your workouts (pre and post). Any fat is good (make sure to have 10-15g of fish oil every day) but not too much dairy fat.

Workout looks fine to me, although HIIT cardio given your current bodyfat is not advisable - 30-40 mins on the treadmill before breakfast is a better option for you. Also it may cut into perfomance (I suspect it will) so bear this in mind, we want to be making strength gains while dieting off the fat so we don't lose muscle (in fact so we can add some).

 

[kav_3]

Ok thanks for the advice Warboss Alex, but I have a couple of questions, ok for the cardio you said I should do 30-40 minutes of cardio should this be on my off days like I have it now or everyday and should it be on an incline with like medium speed like 4 or 5?

Also for my diet how much fats should I add and how much carbs should I get rid of, like should I double the fats and cut the carbs in half or something oh and since you recommended that I don't cut, should I still decrease the calories by a couple hundred so I would eventually get it to 1600 calories or should I just leave it at the 2600 level for the whole amount of time i'm working out.

 

[Warboss Alex]

SEE BELOW

Ok thanks for the advice Warboss Alex, but I have a couple of questions, ok for the cardio you said I should do 30-40 minutes of cardio should this be on my off days like I have it now or everyday and should it be on an incline with like medium speed like 4 or 5?

I'D SAY 6 TIMES A WEEK IN YOUR CASE, 3-4mph WITH A SLIGHT INCLINE, NOTHING MAJOR.

Also for my diet how much fats should I add and how much carbs should I get rid of, like should I double the fats and cut the carbs in half or something oh and since you recommended that I don't cut, should I still decrease the calories by a couple hundred so I would eventually get it to 1600 calories or should I just leave it at the 2600 level for the whole amount of time i'm working out.

IN YOUR CASE I WOULD SAY 2G PROTEIN PER LB BODYWEIGHT OR SO (400G FOR YOU), CARBS ONLY FOR BREAKFAST AND PRE AND POST WORKOUT, I.E. HAVE A BOWL OF OATS OR SOME WHOLEGRAIN TOAST FOR BREAKFAST, THEN THE SAME OR RICE OR PASTA BEFORE AND AFTER YOUR WORKOUT - IN YOUR CASE I DON'T THINK YOU SHOULD GO WITH FAST CARBS POST-WORKOUT LIKE DEXTROSE OR JUICE BUT YOU CAN TRY THEM AND SEE. MAKE UP THE REST OF YOUR DAILY CALORIES WITH FATS (EQUALLY SPLIT BETWEEN UNSATURATED AND SATURATED). YOU MUST INCLUDE -A LOT- OF FIBROUS GREEN VEG IN YOUR DIET, WITH EVERY MEAL WHERE POSSIBLE: BROCCOLI, SPINACH, GREEN BEANS.. ALSO SUPPLEMENT WITH GREEN TEA AND 10-15G OF FISH OIL DAILY. CALORIES KEEP AT 2600 FOR NOW AND ADJUST FROM THERE - NOTE THIS TOTAL DOES NOT INCLUDE THE PWO SHAKE WHICH IS EXTRA TO TAKE INTO ACCOUNT EXTRA CALORIE EXPENDITURE ON WORKOUT DAYS.