Critique My Diet. Needs a Lot of Tweaks

Nutrition
1

Hey guys,

So I’m basically trying to do a recomp right now and lose a little bit of belly fat that I gained over the past year from letting my diet fall off.

Stats:
6’3" 210 pounds lifting for 5 years, extremely serious for 2 1/2

max bench- 300lbs
max dead- 450
max squat 375

Heres the diet…

Breakfast:
-3 eggs
-1/2 cup oats

  • 2 tbsp ketchup

Lunch:
-2 slices whole wheat bread
-1 slice cheese
-2 tbsp mayo
-1 can tuna

Lunch 2/Bedtime:
-2 tbsp peanut butter
-1 cup milk
-handful ice
-2 1/2 scoops whey

Dinner:
-2 chicken breast (8 oz)
-1 cup rice
-1 cup green veggies
-2 tbsp BBQ sauce

Postworkout:
-2 scoops whey
-1 piece of fruit OR 1/2 cup oats

Caloriesâ??2,671
Carbsâ??241
Fatâ??61g
Proteinâ??266

Any comments and critiques are welcome!

2

[quote]DarkSect wrote:

Calories 2,671
Carbs 241
Fat 61g
Protein 266g

[/quote]

Looks solid.
Try it for a month and see your feeelings track your gut.

Also, I like Miyaki’s approach :
for a recomp, total calories 15xBW
pro 1g/BW
fat 20% total calories
carbs as remaining calories

So it could be :
cal 3,150
pro 210g
fat 70g
carbs 420g

If it’s boring, keep these macros and try carbs cycling or IF.

Mat’

3

[quote]mat_angus wrote:

[quote]DarkSect wrote:

Calories 2,671
Carbs 241
Fat 61g
Protein 266g

[/quote]

Thanks Mat. Ive tried IF before and was able to do it during the school year, but now that Im working full time over the summer I get hungry really fast because Im up a lot earlier. But ill definitely post pics up here in a month to let you guys see how this diet goes.
Looks solid.
Try it for a month and see your feeelings track your gut.

Also, I like Miyaki’s approach :
for a recomp, total calories 15xBW
pro 1g/BW
fat 20% total calories
carbs as remaining calories

So it could be :
cal 3,150
pro 210g
fat 70g
carbs 420g

If it’s boring, keep these macros and try carbs cycling or IF.

Mat’

[/quote]