My diet? Need a little help

[Collinb]

Alright diet is:

1.
3 eggs, 5 egg whites, and a banana

2.
Preworkout
1 cup vanilla greek yogurt, 2 scoops protein, 1/4 cup honey oats mixed Into a pudding like thing. Which Is delicious.

3.
Postworkout
8oz chicken, 1cup spinach, 1/4 cup almonds, 6oz sweet potatoe

4.
1.5 scoops protein and 1 teaspoon peanutbutter

5.
8oz round eye steak, 6oz sweet potatoe, 1 cup spinach

If hungry at night 2 eggs and 5 egg whites before bed. On off days or days with no cardio ill take away meal 5 sweet potatoe. Leaving carb cycling alone for now until I get my diet going for a few solid weeks then will rotate low to high days through the week.

Some pica from today at 221 after post workout meal

 

[Magnus82]

Now were talking! What are your calories on workout days?

 

[Collinb]

Roughly 2400 I think ill have to double check.

 

[Collinb]

Now were talking! What are your calories on workout days?

Workout days is 2500~ including last meal of eggs if hungry at night and 2250 without that meal.

Nonworkout days are roughly 1950-2000 calories.

These numbers are low for a guy my size, 6'1 and 221 lbs but I'm going to roll with it for now and in 2-3 weeks adjust as I see fit and needed.

Also looking for a critique on my physique as well as estimated bf%. My obvious weak points are my legs but keep In mind I just got back to doing them after 1.5 months off because badly pulled hamstring. Only had 2 leg days in 2 months as of this week.

 

[Magnus82]

Unless your doing a show I would eat maintenance on leg day for sure and 500 cal deficit on remaining lifting days and 750 on off days. Its so tough to grow in a deficit. By your pics I would say you are around 12%. Arms, chest, front and side delts look on par. Little more back thickness would help a ton along with rear delts. Your legs of course are behind due to injury and should catch up now that you can train them. Your waist looks good and tight which really improves your look. Care to post your current routine?

 

[Collinb]

Thanks for the reply man and will post up routines shortly, not too in depth but I am doing moutain dog training through JMs site and posts.

 

[Collinb]

Carbed up today, last few days has been around 50-60g, upped it to 170 today as I felt drained and such. Tomorrow will be no carbs then back to lower side carbs until I feel the need to bump em back up for a day.

Weight is at 220 right now.