Daily meal review

[galatians220lyric]

Was curious on some feedback for a cutting phase - I ate this yesterday and I felt great and leaned down this am. The chicken breast, if not overcooked, was very tasty and I didn’t feel like I need any sides. Looking for any feedback on Macro mix and overall if this is a good approach to adhere to.

Breakfast - fast
Lunch - 4 oz ground turkey - two eggs - one cup brown rice (1 min rice) - jalapeños
Snack - Oreo Qwest Bar
Dinner - 1 lb chicken breast w garlic salt / spices
Dessert - 3 x 50 cal keto chocolates
Drink - glass of sauv blanc

Weight: 212 (17.5% bf)
Total cals: 1664
Satiation: 10/10
Steps: 8800
Workout: 1.5 hrs
Macros: 62 carbs (14%), 92 fat (46%), 180g (40%) protein

 

[faze]

@galatians220lyric I’d recommend some veggies and fruit in there. 1664 cals seems really low for someone who is 212 17.5% BF I would worry about sustainability.

 

[trinitas1198]

@galatians220lyric This is a poor diet. Not enough foods to fill your micronutrient needs.

And how are you getting in 90g of fat? The sources of food you list don’t get you anywhere near 90g, unless you’re cooking in some kind of oil/butter that you haven’t listed.

 

[galatians220lyric]

@trinitas1198 https://preview.redd.it/c53ujhbl2f3...bp&s=2043b48a3f83355f924d3451ecd47d6fc7a93185

 

[trinitas1198]

@galatians220lyric What kind of chicken breast has 36 grams of fat in 1 lb? Is this skin on chicken breast? Boneless skinless chicken breast has like 2.5-3g of fat per 4 oz.

https://preview.redd.it/s0437j9d8f3...bp&s=60ab5936ba4450e10e80ca8033e3caf371352b11

 

[galatians220lyric]

@trinitas1198 Thanks for mentioning! I’m using myfitnesspal and their default chicken breast was with these macros. Fixed - it’s closer to 11g.

 

[trinitas1198]

@galatians220lyric I would also check the accuracy with your other items too. 4oz of lean turkey will have almost no fat in it, but the lesser lean ground ones can have a decent bit more fat.

If you’re eating 97% lean turkey like many people eat that will be similar to chicken breast.

 

[galatians220lyric]

@trinitas1198 Thanks - I'm going to scan them with the barcode reader next time and not depend on some of the MFP defaults.

 

[galatians220lyric]

@trinitas1198 I did forget to mention a scoop of AG1 to help with nutrients.

 

[kagenonikki]

@galatians220lyric Eat real veggies and fruit, and dump the greens.

 

[galatians220lyric]

@kagenonikki Okay, I'll try this.

 

[snowgum]

@galatians220lyric It sounds like you did this for one day? If that’s the case, the “leaned down” look is likely in your head.

Additionally, if this was for one day, you’ll likely get sick of it real quick, as it doesn’t seem very sustainable.

Lastly, starting a cut at this low of a cut (that being said, I don’t know your gender, age, BW, training experience- all of which would be helpful to know in regard to diet) is going to 1. Make it hard to stick to 2. Make it even harder to stick to when you have to pull down from already low calories to continue the weight loss.

Good luck!

 

[galatians220lyric]

@snowgum Thanks - 40 year old male - 17.5% bf - I feel like my metabolism slowed down a lot now that I’m 40 - and if I eat more calories than this it is very hard for me to lost weight anymore, outside of carb restrictive, which I feel like crap on. Also, I’m a mesomorph.

 

[snowgum]

@galatians220lyric Metabolism can reduce with age, but this is more likely related to factors associated with getting older (less active, less muscle mass), rather than just "getting older"

You say you feel like shit on a carb restrictive diet, which most people do being that carbs are a significant energy source, however the post you made is exactly that - a carb restrictive diet.

It is hard to advise on how to proceed without knowing more about you, so I am not going to. However, I do offer free coaching consultations if that is something you are interested in.

 

[galatians220lyric]

@snowgum Hey Jake, thanks for the offer. And I'm aware I'm semi-carb restrictive right now but not to the point where I'm keto. That one brown rice, some sweet potato, and maybe some low-sugar to no-sugar chocolate seems to be doing the trick regarding my energy needs. Oh, and the wine. I usually have a bit of a cheat day on the weekends, when I'm more liberal, as well. I'm open to chatting and have been considering some remote coaching. Have you been in fitness coaching for a while?

 

[kvolm]

@galatians220lyric What is your rate of loss? If you feel satiated and your performance in the gym isn’t suffering a huge amount I won’t say that your deficit is too large, but that does seem like a very small amount of calories.

I would definitely include more fruits and veggies for micronutrients and fiber, at a minimal calorie cost.

I would also cut the alcohol, completely unnecessary

 

[galatians220lyric]

@kvolm https://preview.redd.it/b88e52nrwk3...bp&s=41be1e8df05036598c630651126a84823f10a1b1

 

[galatians220lyric]

@kvolm I just started this kind of regimen. So far just one day of data, so let me check in next week.

 

[jefftucker]

@galatians220lyric You mean you’re eating stuff that isn’t just chicken and rice? How dare you!

 

[grandvizier1006]

@galatians220lyric Eat more bro you will start starving soon and lose gym performance which will result in muscle loss