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Please critique diet plan (fat loss/recomp)


Welcome to the EliteFitness.com Bodybuilding Site! Please join this discussion about Please critique diet plan (fat loss/recomp) within the Diet & Bodybuilding category.

Excerpt: First off I just wanted to say Hi to everyone and introduce myself a bit. Im a new member to this forum and this will be my 1st post. Looking forward to learning from the more knowledgeable members here and offering some advice to anyone I can as well. I am an experienced lifter with years of training under my belt. I competed 3 years ago at 33 years old in mens physique and placed 5th in my first competition. Shortly after the competition life threw a few curveballs at me and I've

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  1. #1

    Please critique diet plan (fat loss/recomp)

    First off I just wanted to say Hi to everyone and introduce myself a bit. Im a new member to this forum and this will be my 1st post. Looking forward to learning from the more knowledgeable members here and offering some advice to anyone I can as well.

    I am an experienced lifter with years of training under my belt. I competed 3 years ago at 33 years old in mens physique and placed 5th in my first competition.

    Shortly after the competition life threw a few curveballs at me and I've been navigating some unexpected hurdles in my personal life that have caused me to lose my momentum . Between working 12hr days in the film business, suddenly becoming a single full time dad to my two young boys, and maintaining personal and professional relationships it's taken some time find a way to manage everything and still leave time to train and eat properly. I've got myself in a good routine now and want to dial things in a bit more and start working towards possibly competing again in the next 12-18 months.

    My current goal is primarily to shed fat and recomp my physique leading into spring/summer. I chose the foods in this diet with the idea that I'm not going to force myself to eat anything that I dont want to. When I designed this diet my focus was on being in a calorie deficit, ensuring I get enough protein, keeping my carbs mod-low and making sure I get plenty of healthy fats. I wanted this to be a diet, but I did not want it to feel like one. This is designed to be something I can maintain in the long term and make small subtle tweaks to when needed. This is not meant to be a competition prep diet, only something that will work to help me lean out, maintain my muscle mass and more importantly my sanity while doing so.

    Current stats:
    5'9"
    200lbs
    Approx. 20% bf
    35 years old

    MEAL 1:
    - 200g B.S. Chicken thigh
    - 200g white rice

    MEAL 2:
    - 1 scoop whey
    - medium banana
    - 20g natural peanut butter

    MEAL 3:
    - 100g whole wheat pasta
    - 170g extra lean ground Turkey
    - 1/2 cup classic pasta sauce

    MEAL 4:
    - 200g sirloin steak
    - Veggies for Greek salad
    - 30g Feta
    - 20ml EVOO
    - 2tblsp white wine vinegar

    MEAL 5:
    - 1/2cup 2% cottage cheese
    - 20g raw almonds

    2250 calries
    211g Protein
    172g Carbs
    84g Fat

    Cheers!





    Sent from my SM-G960W using EliteFitness mobile app

  2. #2
    Moderator SteveMobsterG's Avatar
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    Re: Please critique diet plan (fat loss/recomp)

    With your experience you know as much as we do. The ONLY issue is keeping your momentum going. So...

    Post a pic now and one in 10 weeks.That's my challenge to you.

  3. #3
    HEAD MODERATOR stevesmi's Avatar
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    Re: Please critique diet plan (fat loss/recomp)

    I like meal 4.

    why is someone trying to lose weight who is 20% body fat eating 5 meals again? i'm lost on that

    counting macros and calories is not how you lose weight/fat permanently. short term yes maybe. but def not long term

    eat meals like meal 4 (maybe without the feta cheese depending on where you sourced it) but eat in a 2-6 hour window and do alternate day fasting. so one day 2 meals a day in a 6 hour window for example, then the next day have 0-1 meals a day. the reason isn't because you are eating less calories, the reason is because when you go long periods without food and fast your metabolic rate does not drop
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