Diet Help...PLease!

[DaveNY]

Hey all, I haven't posted on this board in a long time. I sat down tonight and figured out exactly what I eat each day. I've been packing on mass lately, but extra fat has gone back to my abs and pecs . I really can't deal with the fat on my pecs anymore, I've been dealing with it since I was probably 13. With a tight shirt on, I look like I have small breasts, though I am not really fat at all. I don't think it's gyno, I hope it's not gyno. There's no lump under the nipple, just puffy fat. I hate it so much, I'd love to take a knife and cut them off. It makes me feel like shit, and I'm embarrassed to take my shirt off, though my chest is strong, my back is strong, and my arms are coming along nicely. So I need to cut up. I'd appreciate any help.

Few things: I'm 19, 5'9"ish, 160 lbs. I can't use Ephedrine anymore, it interferes with medication, so ripped fuel/ECA is out. I just started a creatine cycle this week.

My workout: 30 min of cardio each day (3-4 miles), Gym everyday except Wed. See below.

My goals: get stronger, get skinnier, feel better

My diet, starting at around 11am:

#1- cup of oatmeal, 2 scoops of protein, half a banana, tbsp nat pb, water.
Cal - 630
Carbs - 80
Prot - 50
Fat - 17

#2- creatine and water
Cal - 140
Carbs - 35

#3- myoplex, scoop of protein powder, half a banana, water
Cal - 425
Carbs - 43
Prot - 61

#4- 6oz salmon, salad (not included in totals), balsamic vinigrette, feta
Cal - 740
Carbs - 10
Prot - 56
Fat - 50

#5- Tuna, Mayo, Wheat Bread
Cal - 506
Carbs - 26
Prot - 18.5
Fat - 27

#6- Salmon (again)
Cal - 320
Carbs - 0
Prot - 44
Fat - 14

#7- Protein Shake
Cal - 90
Carbs - 2
Prot - 18
Fat - 2

Totals:
Calories - 2851
Carbs - 196
Protein - 248
Fat - 110

So there you have it. If anyone can give me advice, I'd love it, I really would. And if you'd like to see my workout, here it is...with one change, I've added a leg workout on sundays that includes squats and raises, and hammy curls, etc...

Monday- Chest

Incline BB 3 sets, 12x115, 8x140, 5x150
Flat Bench DB 3 sets, 10x50's, 8x55's, 8x60's
Dips 2-3 sets to failure
Fly Machine 3 sets to failure
Skull Crushers, then brought to chest for close-grip bench, 3 sets to failure, 55 (bar+plates)

Tuesday- Back

T-bar Rows 3 sets of 12-15, plate weight 80, 100, 110
Dead Lift 4 sets, 10x105, 10x125, 8x145, 5x145
Bent-over Rows 3 sets to failure, 95
Lawnmower Pulls DB 3 sets to each side, 10x50, 10x55, 10x55
Lat Pulldowns (wide grip), 2 sets to failure
Lat Pulldowns (close grip), 2 sets to failure
Seated Cable Rows, 2 sets to failure

Wednesday- Rest, Cardio

Thursday- Chest

Incline DB 3 sets, 10x50's, 8x55's, 8x60's
Flat Bench BB 3 sets, 12x135, 10x145, 8x155
Dips 2-3 sets to failure
Incline DB Flys, 3 sets of 10, 35lb db
Pec Deck Machine, 3 sets supersetted to failure
Tricep Rope Pulldown, 3 sets supersetted to failure

Friday- Bi's and Forearms

Preacher Curl, 3 sets, 12x65, 12x75, 8-10x85
Seated DB Curl, 2 sets, 12x35lb, 10-12x35lb
Seated Hammer Curls, 2 sets, 10-12x35lb, 8-10x35lb
21's with BB, no plates, 2-3 sets, 45lb
Reverse Preacher Curl, 2 sets, 10x45, 8x55
Wrist Curl behind back with BB, 2 sets, 20x85, 15x85
Reverse Wrist Curl seated with DB, 2 sets, 10x20's, 10x15's

Saturday- Shoulders

Seated BB Smith Presses to front, 4 sets, 15x85, 10x105, 8x115, 5x125
Front DB Raises, 2 sets, 15x20's, 15x20's
Side DB Raises, straight arm, 2 sets, 10x20's, 10x20's
Side DB Raises, arms at 90deg, 2 sets, 10x25's, 10x25's
Upright Rows BB, 2 sets, 15x95, 10x105
DB Rows, elbows out, 2 sets, 10x45's, 10x50's
Rear Delt Machine, 3 sets of 170lb to failure

Sunday - Legs

Thanks for looking at this. I hope to hear from you all soon. Cheers.

DaveNY

 

[new@gettinbig]

I would cut out the bread and some of the protein shakes...you need more food! Why aren't you eating chicken, turkey breasts or lean red meat???? How about some egg whites?? If you are really looking to cut, I would take out the banana...but it all depends on what type of diet you want to do and what results you want....i personally dont think you are taking in enough real food!

 

[Mr.X]

Dear DaveNY,

I read your whole post, and my conclusion was you eat about 40% over your BMR (basal-metabolic-rate). This means we need to change your diet in such a way that a calorie deficit occurs. Because, the problem you have stated seems to catalyse an overall body-fat loss will be needed to achieve results you are looking for.
THIS IS YOUR CURRENT CALORIE BREAKDOWN:
(160LB)
Calories - 2851
Carbs - 196
Protein - 248
Fat - 110
THIS IS THE NEW CALORIE BREAKDOWN YOU NEED TO FOLLOW IN ORDER TO ACHIEVE FAT-LOSS: (daily)
160 x 12=1920
calories-1900
protein= 950 cal=240g
carbs= 380cal= ~100 g
fat= 570 cal=~ 65g
Ratios: 50/20/30 (protein/carbs/fats)

Get your fats mostly from EFA's. (essential-fatty-acids) Carbs from mostly LOW-GI, so this means drop the fruits.

Mr.X

 

[DaveNY]

Mr. X, thank you for an intelligent response. You've been very helpful. I just worked out some new calculations. By eliminating the bread, the mayo, salad dressing, and feta, I can fall into the area you suggested. My question would be, what is the nutritional value of, say, a 6oz chicken breast? Also, is the balsamic vinagrette that bad for me? I'm gonna stick to the less flavor-full diet today, and hopefully for the next 2 weeks. Thanks again.

DaveNY

 

[Mr.X]

6 oz. chicken breast (skinless/boneless)
170cal 35g protein 2.5 g fat 1carb

Keep us updated on your results.

Mr. X