Diet Critique

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07-22-2004, 09:08 AM
Cry0smate

Diet Critique

Ok guys, looks like I’m going to be able to change my hours so no more of this cardio/training same session BS. LOL it lasted a good 3 days. I used to be pretty overweight and out of shape so I wanna run a final 8-10 week cut before I start a good bulk. With this change in schedule here is what I have come up with for a baseline diet. Let me know what you think.

My BMR measures out at right about 2400

2:15-3:00 – Cardio (yeah I get up really early) @ 65-75% MHR
3:30 Meal 1 – 2 Scoops Whey, 1 TBL Flax
6:00 Meal 2 - 8 egg whites, 1 whole, 2 strips bacon, 10g glut (shift starts right at 3:30, so don’t get a break until now)
8:30 Meal 3 – 1.5 Chicken Breasts, 1 Cup Veggies
11:00 Meal 4 – 1 Can Tuna, 1 Cup Veggies
12:15 – 1:15 ****Workout****
1:30/1:45 PWO 1 – 2 Scoops Whey, 92g Dex
3:30 PWO 2 – 8oz Sirloin, 1 Cup Veggies, 1 Cup Brown Rice
5:30 Meal 7 – 1 to 1.5 Chicken Breasts, 2 scoops almond or natty PB
6:00 – ZMA
6:30 – Bed

Obviously this would be tweaked for non workout days, but just off the top of my head should come out to about : 320g P/ 141g C / 37gF which I think is roughly 2200 cals.

Any advice is appreciated as I just threw this together pretty quickly when I found out that I could change up my work schedule.
Thanks!
07-22-2004, 09:10 AM
bad_man

Add some fat to meals 3 and 4.
07-22-2004, 01:12 PM
dalcowbag

CAPS BRO. . .

Quote:

Originally Posted by Atwacity

Ok guys, looks like I’m going to be able to change my hours so no more of this cardio/training same session BS. LOL it lasted a good 3 days. I used to be pretty overweight and out of shape so I wanna run a final 8-10 week cut before I start a good bulk. With this change in schedule here is what I have come up with for a baseline diet. Let me know what you think.

My BMR measures out at right about 2400

2:15-3:00 – Cardio (yeah I get up really early) @ 65-75% MHR
3:30 Meal 1 – 2 Scoops Whey, 1 TBL Flax
GOOD
6:00 Meal 2 - 8 egg whites, 1 whole, 2 strips bacon, 10g glut (shift starts right at 3:30, so don’t get a break until now)
GOOD
8:30 Meal 3 – 1.5 Chicken Breasts, 1 Cup Veggies
ADD A FAT
11:00 Meal 4 – 1 Can Tuna, 1 Cup Veggies
ADD A FAT
12:15 – 1:15 ****Workout****
1:30/1:45 PWO 1 – 2 Scoops Whey, 92g Dex
GOOD
3:30 PWO 2 – 8oz Sirloin, 1 Cup Veggies, 1 Cup Brown Rice
SWITCH THE SIRLOIN TO A CHICKEN BREAST (TOO MUCH FAT IN THE BEEF)
5:30 Meal 7 – 1 to 1.5 Chicken Breasts, 2 scoops almond or natty PB
GOOD
6:00 – ZMA
6:30 – Bed

Obviously this would be tweaked for non workout days, but just off the top of my head should come out to about : 320g P/ 141g C / 37gF which I think is roughly 2200 cals.

DEF OVERALL I WOULD SAY YOU NEED ALOT MORE FAT

Any advice is appreciated as I just threw this together pretty quickly when I found out that I could change up my work schedule.
Thanks!

DCB
07-22-2004, 07:02 PM
Cry0smate

Thanks Guys!! Let's try this:

2:15-3:00 – Cardio (yeah I get up really early) @ 65-75% MHR
3:30 Meal 1 – 2 Scoops Whey, 1 TBL Flax
6:00 Meal 2 - 8 egg whites, 2 strips bacon, 10g glut (shift starts right at 3:30, so don’t get a break until now)
8:30 Meal 3 – Chicken Breast, 1 Cup Veggie, 1 scoop PB
11:00 Meal 4 – 8 oz steak (lean cut sirloin), 1 Cup Veggies
12:15 – 1:15 ****Workout****
1:30/1:45 PWO 1 – 2 Scoops Whey, 92g Dex
3:30 PWO 2 – 1 Can Tuna, 1 Cup Veggies, 1 Cup Brown Rice
5:30 Meal 7 – 1 to 1.5 Chicken Breasts, 2 scoops almond or natty PB
6:00 – ZMA
6:30 – Bed

I bolded the changes, see if this looks a little bit better, I just moved some stuff around and assumed the steak/veggie could count as a pro/fat meal even though the fat content isn't overly high it should keep my macros about the same as before. I appreciate the help!! This site is BA. I could change up the fats but can't think of any other 'good' fats to add in or replace. I tend to stay away from alot of nuts, even with a couple gallons of water a day they tear my stomach up and the wife will chase me with Oust.
07-22-2004, 07:22 PM
dalcowbag

changes look solid bro, good luck!!

DCB
07-23-2004, 03:19 PM
Cry0smate

Thanks for the help! So far so good. Didn't take long for my metabo to react to this type of food again, it's already gettin nutty!

"You know you are addicted when you change your hours at work to accomodate your workouts"
07-23-2004, 06:11 PM
Elliot

Quote:

Originally Posted by Atwacity

"You know you are addicted when you change your hours at work to accomodate your workouts"

no joke... but when i used to work and go to school i would work out on my lunch break at work....
07-23-2004, 06:22 PM
Cry0smate

Quote:

Originally Posted by Elliot

no joke... but when i used to work and go to school i would work out on my lunch break at work....

**** man it's amazing what will be done to make sure we get it in. Even as someone who is fairly new to this I've already got the addiction man and am loving it.
07-23-2004, 07:20 PM
Shiznit

looks nice tell me how it goes :)
07-25-2004, 12:36 PM
Cry0smate

Here's a stupid newbie question. Does it make sense since the only time I'm consuming carbs is post workout to not even consume them at all, besides slow burning veggies, on non workout days? Obvoiusly I know that the dex is out but wasn't sure if I should still incorporate one complex carb/pro meal.
07-25-2004, 03:45 PM
dalcowbag

Quote:

Originally Posted by Atwacity

Here's a stupid newbie question. Does it make sense since the only time I'm consuming carbs is post workout to not even consume them at all, besides slow burning veggies, on non workout days? Obvoiusly I know that the dex is out but wasn't sure if I should still incorporate one complex carb/pro meal.

have one pro/ carb meal on none0workout days in mid afternoone, and replace your PWO shake with a pro/ fat meal

dcb
07-25-2004, 03:50 PM
Cry0smate

Thanks!