New Diet Plan, Fat Greatly Reduced

Nutrition
1

So after examining my old diet, I decided I need to reduce the amount of fat in it. In doing so, I endedup upping the carb/prot count to get the same amount of calories in. Let me know what you think.

Meal 1: 2 eggs-12g protein, 2g carbs, 8g fat, 140 cals
1 cup Safeway select: 5g protein, 3g fat, 49g carbs, 240 cals
1 cup milk: 9g prot, 13g carb, 90 cals
2 tbsp peanut butter: 8g prot, 16g fat, 7g carb, 190 cals

Meal 2: 2 chicken breast: 64g prot, 3g fat, 280 cals
4 cups broccoli: 4g prot, 16g carbs, 120 cals
2 slice cheese: 8g protein, 9g fat, 4g carb, 120 cal

Meal 3: 2 cup reg oatmeal: 10g protein, 6g fat, 54g carbs, 300 cals
1 cup milk: 9g prot, 13g carb, 90 cals

Meal 4: 2 chicken breast: 64g prot, 3g fat, 280 cals
.25 cup rice: 4g protein, 38g carbs, 170 cals
1 tbsp EVOO: 14g fat, 120 cals

Meal 5: 3 scoop protein shake: 66g protein, 6g carb, 6g fat, 360 cals

PWO Shake 6: 2 Scoop Surge: 31g, prot, 53g carbs, 340 cals

Extras:
2 oranges: 2g prot, 42g carbs, 140 cals

Total:
Cals: 2,980
Protein: 296.0
Carbs: 297.0
Fat: 68.0

If I can’t eat all the broccoli at one sitting, I spread it out to another meal. Anyways, my macronutrient count went from 3,000 cals at 243.5g carbs, 242.5g prot, 142.5g fat, to what it is now. I seem to have trouble finding high calorie foods without having too much fat in them. Anyways, let me know what you guys think. Thanks!

2

Why are you scared of dietary fat? It’s an extremely important nutrient, regardless of whether you are cutting, bulking, or just interested in overall health, fat is often the key to a stagnant diet plan.

High calorie foods have fat in them because fat is high calorie, its freaking good for you.

You want to know what we think? Put the fat back in your diet and then add some.

I highly suggest you read some nutrition articles because it’s clear you know very little.

3

What you’ve just outlined is, IMO (whatever that means to you), the least amount of fat a man should get.

Also, i think some of your numbers are off. There is way more than 3g of fat in 2 chicken breasts, probably more like 15-20g in 2 chicken breasts. So no wonder you’re not losing fat on your plan, you may be eating too many calories to lose weight, because your data is off.

Personally, I can’t lose weight with all those carbs, even if calories are low enough.

I say more fat, less carbs, not no-carbs necessarily, but less, keep them around your workout and breakfast.

Fat is good, some consider it the most powerful macronutrient in body composition goals.

4

There’s not that much fat is my breasts ;}. However, I’m referring to boneless, skinless, cutlets, which is about 1-2g of fat per 4 oz. after being fully cooked.

5

Your diet looks less like a lifter’s diet and more like a cyclist’s diet.

Any reason you’d want to cut fat out?

6

So, should I just leave that amount of fat in? My diet split was 40%fat/30%prot/30%carb. Would that be an ok split to start gaining? I was just afraid to put in too much fat.

7

Berardi recommends 25-35% fat in his 7 Habits. I’d say thats a good place to start, then adjust depending on how you feel.

For example, if you’re out of energy, maybe substitute in some more carbs? I’m not too sure about macro breakdowns.

I’ll also say it before Professor X does: DON’T FEAR FAT. You’ll gain some fat while bulking, its natural. Don’t worry about looking like an underwear model while you’re building muscle.

8

Alright thanks guys. I’ve adjusted it, and now i’m about at about 34% fat. I’ll see how this goes. Thanks!