Ok so I have do a good bit of recomposition as it is but my diet ratios are off. My main goal is to loose BF and maintain current muscle mass or have slight gains. I recently had my BF measured by the gym trainer with the calipers at 17%, down from 22% 4 months ago a loss of 28 lbs. I know that is good but I want to make the next few months as productive as possible.
I’m 28
5’10’’ tall
193 lbs
17% BF
BMR: 1951
TDEE: 3511-
(I used 1.8 as my multiplier as i train pretty hard 5-6 days a week and have a physically demanding job. Aircraft mechanic deployed to the Middle East working 13hrs a day 100++ degree weather. Heavy aircraft parts and tools.)
I am training 4 days on, 1 day off. I do at least 30 min of cardio on either the stationary bike/elliptical, followed by 10 min of stretching then an hour of weight training. During cardio I maintain a heart rate of about 140 for a few minutes then will do 60 seconds as hard as I can usually raising HR to around 165. I will then reduce my intensity until my heart rate falls back down to 140, then repeat. During weight training, most of my exercises consist of a light warm-up set followed by 4 working sets in the 10-15 rep range, usually failing between 12-14.
My current diet (not optimal I know but it has been working): This is my EXACT day to day.
1945- wake up, go straight to cardio then gym
2200- Protein shake (Muscletech whey protein)
40/2/240/18
2300- Meal 1: About 4-5 eggs ( military version of egg beaters)
12/0/60/2
0200- Meal 2: Protein Shake
40/2/240/18
0400- Meal 3: 8oz chicken breast
16/2/85/0
0600- Meal 4: Protein shake
40/2/240/18
0800- Meal 5: 8oz chicken breast
16/2/85/0
1000- Meal 6: About 4-5 eggs
12/0/60/2
I have certain foods that are available at the chow hall every day with no restrictions on how much I can take. I have no problem eating the exact same thing every day. I need a diet plan that will maximize the amount of fat I can shed while still maintaining the muscle mass I already have with minimal gains if any. Here are the things I have available to eat.
Eggs: from the shell cooked any way I want or the military version of “egg Beaters”
(Onion, green pepper, jalapeño, bacon, ham, mushroom, tomato available for omelets)
Bacon and sausage links
Oatmeal
Salad bar: lettuce, carrot shavings, cucumber, tomatoes, bell peppers, celery, broccoli
(Assorted Kraft fat free dressings, oil and vinegar)
Baked chicken breast
Hamburger patties
Tuna to go packs
Whole, 2%, skim -milks
Assorted fruit juices
Cliff bars/ chewy granola bars/ nutri-grain bars
Assorted cereals, Cheerios, Frosted mini Wheat’s, total, raisin bran, and Kashi go lean
Sliced almonds, walnuts
Apples, bananas
There are main course items that change through the week but they are usually greasy crap smothered in some sauce.