Need help with new 20/50/30 cpf diet, please help.

[HANSEL]

Ok, I need your help fellow members, Im back from a crazy Low Carb/Starvation/CKD diet thats turned me into a recovering Binge eater. I know what I have done wrong and am attempting to fix it. Some of you have seen my previous posts and must have realized how little I knew, I thought I did but really had no clue as to what I was doing. Starved all week and Binged on Capn Crunch and Fat free sugar free Ice cream all weekend long, but never again.

Here Goes:

23M
5ft 10in
weight has gone up tp 140 which is good for me.
I know at one point I was under 10%BF but think Im closer to 12%.

I have set my BMR at 2200 Calories? Im not trying to Bulk or Cut, just work of a little BF And continue to get stronger in the Gym.

I am thinking of doing a 7 day a week moderate diet with
20%carbs / 50% Protien / 30% Fat (Mostly EFA's)
I want to stay lean, maintain muscle, lose a little BF, and gain strength.

Yesterday was my first succesful day (Non Wrkout) on my diet:

7A
Shake 5 carb 60 Protien 4 Fat
1/4 cup Oats 27carb 0 Protien 4 Fat

9A
4 oz Salmon Lox 2 carb 30 Protien 10 Fat

12P
WW Chick Sand 28 carb 30 Protien 4 Fat

2P
Sunflower Butter & SF JAM 10 carb 12 Protein 28 Fat

3P
Grilled Chicken Breast 0 carb 30 Protien 3 Fat

5P
Chicken/B Rice/Cauliflower 30 carb 35 Protien 4 Fat

7P
16oz FF Cottage Cheese 25 Carb 50 Protien 0 Fat


So thats like 127 Carb 247 Protien 62g Fat
From my Calculations this ends up being 2050 which from my understanding would be ok on a Non Workout day?

Would anyone rate this setup for me? Is what I have my BMR set at sound right? Any help would be tremendously appreciated.
Regards,
HANSEL

 

[Mr.X]

Ok, I need your help fellow members, Im back from a crazy Low Carb/Starvation/CKD diet thats turned me into a recovering Binge eater. I know what I have done wrong and am attempting to fix it. Some of you have seen my previous posts and must have realized how little I knew, I thought I did but really had no clue as to what I was doing. Starved all week and Binged on Capn Crunch and Fat free sugar free Ice cream all weekend long, but never again.

Here Goes:

23M
5ft 10in
weight has gone up tp 140 which is good for me.
I know at one point I was under 10%BF but think Im closer to 12%.

I have set my BMR at 2200 Calories? Im not trying to Bulk or Cut, just work of a little BF And continue to get stronger in the Gym.

I am thinking of doing a 7 day a week moderate diet with
20%carbs / 50% Protien / 30% Fat (Mostly EFA's)
I want to stay lean, maintain muscle, lose a little BF, and gain strength.

Yesterday was my first succesful day (Non Wrkout) on my diet:

7A
Shake 5 carb 60 Protien 4 Fat
1/4 cup Oats 27carb 0 Protien 4 Fat

9A
4 oz Salmon Lox 2 carb 30 Protien 10 Fat

12P
WW Chick Sand 28 carb 30 Protien 4 Fat

2P
Sunflower Butter & SF JAM 10 carb 12 Protein 28 Fat

3P
Grilled Chicken Breast 0 carb 30 Protien 3 Fat

5P
Chicken/B Rice/Cauliflower 30 carb 35 Protien 4 Fat

7P
16oz FF Cottage Cheese 25 Carb 50 Protien 0 Fat


So thats like 127 Carb 247 Protien 62g Fat
From my Calculations this ends up being 2050 which from my understanding would be ok on a Non Workout day?

Would anyone rate this setup for me? Is what I have my BMR set at sound right? Any help would be tremendously appreciated.
Regards,
HANSEL

Well, your BMR is 140x12=1680, so I'm not sure if you're trying to put on weight or what.

I do think that the meal plan looks very good, especially the sunflower part (I love sunflowers). One thing I would do is change the 5pm meal w/ the brown rice to something earlier maybe around 2pm.

But, overall it looks very clean and you're not starving like you were doing in your last feats.

Mr.X

 

[HANSEL]

Mr. X, thank you sir.
Doesnt 1680 sound low to you for someone with a decent amount of muscle and a reasonably fast metabo? I guess I could cut out 500 cals but might lead to some late hunger pangs.

I recommend the Kettle brand Sunflower butter, It looks kinda green and nasty but its very good natural nut butter, Taste is great and its like 4 Mono's and 8 Poly's per 14 grams of fat.

 

[Senior Woonaki]

nice color!
THAT's BONE!!!!

I have been doing the same diet and have lost about 15 pounds (280 - 265) strength has been really good.. The diet is pretty easy to stick to.. I eat alot of chicken breasts and i try and get my fats from flax and fish. I really try and stay away from bread. Salad's at lunch help out avoiding carbs... Oatmeal for breakfast with a whey/casein shake is a great way to start the day. I would also put alot of work into your POSTWORKOUT MEAL... High GI carbs with Whey protein...

Good luck

 

[Mr.X]

Mr. X, thank you sir.
Doesnt 1680 sound low to you for someone with a decent amount of muscle and a reasonably fast metabo? I guess I could cut out 500 cals but might lead to some late hunger pangs.

I recommend the Kettle brand Sunflower butter, It looks kinda green and nasty but its very good natural nut butter, Taste is great and its like 4 Mono's and 8 Poly's per 14 grams of fat.

Well, it's relative, 1680 might sound low, but your weight is only 140, so you have to consider that. You can try doing 1800-1900 cal, just add some cardio to make up for the extra caloric intake. W/ a fast metabolic rate, I would say 1700-1800 cal. would be perfect for you.

Mr.X