Critique my diet to success...

Alright everyone, I am posting this cutting diet to the best of my ability. This is the first time I am doing such a thing so please bear with me :

Just for a quick background :

Sex : M
Age : 27
Jan 2005 : 180lbs @ 5'6 ~30% BF
Aug 2005 : 145lbs @ 5'6 ~20% BF now
Goal : ~135-140lbs / 12-14% BF, don't plan on growing taller!! Nothing competitive, just fit and lean - like the perdue chicken breast logo.


Cardio : 6 days/wk + AM fasted cardio / 45mins @ 65% MHR ~3.0mph on treadmill that auto adjusts incline from polar sensors (don't know how accurate they are at the gym but oh well) Don't want to take ECA stack...

Training : 6-7 hrs after cardio 4 day split : 2on & 1off / sunday rest , train each muscle group every 5-6 days, 1 hour @ gym max.
* D1 - chest/bis , D2 - legs/abs , D3 - front/lat delts/traps/tri's / D4 - rear delts/back/abs

ACTIVITY LEVEL : not sure on this, sit around the rest of the day - studying usually.

Diet : Try to eat 5 meals/day every 2-3 hrs.

* Food allergies : tuna, soy,
* lactose intolerant.
* couldn't figure what to do on non-lifting days

*special toppings : frank's red hot sauce / buttery burst spray / garlic / parsley / pepper / paprika / and other spices when I am bored.

MEAL 1

**45mins post cardio
** pro-fat
* 1g Vitamin C
* 600mg calcium
* 1 multivitamin


* 4oz chicken breast >> 258 cal / 9g F / 9g C / 34g P
* 5 egg whites >> 82 cal / 0g F / 2g C / 17g P
* 1 egg yolk >> 61 cal / 5g F / 0g C / 3g P
* 1 tbs canola mayo >> 90 cal / 10g F / 0g C / 0g P
* 1 cup broccoli >> 27 cal / 0g F / 5g C / 3g P

Totals >> 518 cal / 24g F / 16g C / 57g P

MEAL 2

**pro-fat

* 4oz chicken breast >> 258 cal / 9g F / 9g C / 34g P
* 2 egg whites >> 33 cal / 0g F / 1g C / 7g P
* 1 cup broccoli >> 27 cal / 0g F / 5g C / 3g P
* 2tbp natural PB >> 190 cal / 16 g F / 7g C / 8g P

Totals >> 508 cal / 25g F / 22g C / 52g P

MEAL 3

**carb-pro
**High GI load
**pre-workout meal
** 3g vitamin C
* 3g CEE


* 1 scoop isopure >> 100 cal / 0g F / 0g C / 25g P
* 16teasp dextrose (50g) >> 192 cal / 0g F / 51g C / 0g P

Totals >> 292 cal / 0g F / 51g C / 25g P

MEAL 4

**post workout meak
**carb-pro
**Low-GI carb
** 3g CEE

* 2 scoop isopure >> 200 cal / 0g F / 0g C / 50g P
* 1/2 cup oats >> 150 cal / 3g F / 27g C / 5g P

Totals >> 350 cal / 3g F / 27g C / 55g P

MEAL 5

** carb-pro
** low-GI
** last meal of the day
** 1-2hrs after training

* 1/2 oats >> 150 cal / 3g fat / 27g C / 5g P
* 4oz chicken breast >> 258 cal / 9g F / 9g C / 34g P
* 5 egg whites >> 82 cal / 0g F / 2g C / 17g P


TOTALS : >> 2157 TOTAL CALORIES

*FATS : >> 64 g / 576 cal / 27%
*CARBS : >> 155 g / 560 cal / 26%
*PRO : >> 244 g / 978 cal / 46%


* data taken from fitday, added custom nutrition info *
* UDO's flax oil substituted on some days for mayo/pb : 125 cal / 14 F / 0 C / 0 P



bed

* was taking ZMA but ditched it
* 50mg Zinc + 1g Vit C
* sleep 5-6hrs depending on how much I have to study.
* once a week might go out with the guys and chill
==

*based on the dextrose thread, I switched meal 3 from a pro-fat to a pro-high GI carb meal.
* lifting and non-lifting days are more or less the same - not sure on what to exclude on non-lifting days, still do the 65%MHR cardio though.
*unsure on calorie intake and ratios


I hope the information and format I have provided for y'all is clear and sufficient for critque and advice. Thanks again in advance for all the feedback - i'm looking forward to this :rolleyes:

bro, looks good although I think your protein is too high and carbs are too low.

To be honest it looks fairly good...However I think that a guy your size might need to taper back on the cals a little, 2,157 looks a little high. If you have stalled out or you do stall out, then adjust accordingly.

Thanks guys for replying back so soon!

Alright, yeah I was surprised to see that many grams of protein. Maybe I should drop my caloric intake too... I have been hovering around 145-148lb range the last few weeks, but definitely better than 180lbs! :wg: I usually weigh myself every 1-2 weeks.

Accoording to this site : http://www.hussman.org/fitness/bmrcalc.htm

My BMR has been calculated to 1552 cal (Harris-Benedict Eq) & 1763 cal (Schofield formula) It said my lean weight is ~116lbs. They said for fat loss to target around 1240-1710 calories. Perhaps I should go with something around ~1600-1700cals?


I will try and drop the protein and up the carbs (Starchy or Fibrous?) - for now I will up the starchy low GI & High-GI dextrose, and drop a couple chicken breasts and egg whites... lets see what we get now :




MEAL 1

**60 mins post cardio
** pro-carb
* 1g Vitamin C
* 600mg calcium
* 1 multivitamin

* 3oz chicken breast >> 193 cal / 7g F / 7g C / 25g P
* 1/2 cup oats >> 150 cal / 3g F / 27g C / 5g P
* 1 cup broccoli >> 27 cal / 0g F / 5g C / 3g P

Totals >> 370 cal / 10g F / 39g C / 33g P

MEAL 2

**pro-fat

* 1 cup broccoli >> 27 cal / 0g F / 5g C / 3g P
* 1tbs UDO's flax oil >> 125 cal / 14 F / 0 C / 0 P
* 5 egg whites >> 82 cal / 0g F / 2g C / 17g P

Totals >> 234 cal / 15g G / 7g C / 20g P


MEAL 3

**carb-pro
**High GI load
**pre-workout meal
** 3g vitamin C
* 3g CEE


* 1.5 scoop isopure protein isolate (25g) >> 150 cal / 0g F / 0g C / 38g P
* 65g dextrose >> 244 cal / 0g F / 65g C / 0g P

Totals >> 394 cal / 0g F / 65g C / 38g P

MEAL 4

**post workout meal (PWO)
**carb-pro
**Low-GI carb
** 3g CEE

* 1 scoop isopure >> 100 cal / 0g F / 0g C / 25g P
* 1/2 cup oats >> 150 cal / 3g F / 27g C / 5g P

Totals >> 250 cal / 3g F / 27g C / 30g P

MEAL 5

** carb-pro
** low-GI
** last meal of the day
** 1-2hrs after training

* 1/2 cup brown rice >> 170 cal / 2g F / 34g C / 4g P
* 3oz chicken breast >> 193 cal / 7g F / 7g C / 25g P


Totals >> 363 cal / 9g F / 41g C / 29g P

FINAL TOTALS : >> 1612 TOTAL CALORIES

*FATS : >> 35 g / 319 cal / 20%
*CARBS : >> 179 g / 659 cal / 42%
*PRO : >> 150 g / 601 cal / 38%


*** in addition to the above ,

* H20 Consumption >> ~1gal
* Green Tea >> 3 cups / day
* Black coffee w/ 1tsp splenda before cardio >> 1 cup
* Sanity >> 1 cheat meal / drink week or every other with calories factored in.

Some things to note and comment on :

* This approach first off seems alot more economical than before... I was paying mad loot on chicken breasts/week!

* I'm worried that the introduction of so many carbs now will cause a strange change... I mean the only time prior to this, was only during PWO & PPWO. My lifting and non-lifting days were all pro-fat meals. I actually enjoyed the PB and mayo meals - damn. :(

* So it looks like during the day, I only have 1 pro-fat meal. Is that enough EFA intake? It was meal #2.

* On non-lifting days = I do AM cardio except for Sunday. I know to drop the dex in meal #3, leave the protein - add some flax here? Also should I switch the other carb meals to pro-fat? Here I guess I can add the mayo and pb if I wish right?

If that was the case, it looks like it would be something like :

NON-LIFTING DAY TOTALS >> 1253 cal / 47g F / 63g C / 144g P
* (4) pro-fat meals + (1) pro-carb (brown rice)
Total >> 1253 cal @ 5meals
FAT >> 47g / 427 cal / 35 %
Carbs >> 63g / 229 cal / 19 %
Pro >> 144g / 577 cal / 47 %



* I was always curious to know the best cooking temp and baking time when cooking chicken in the oven to limiy protein degredation ... 325 degrees Fahrenheit @ 35mins? Too much / little?

* Sometimes I do substitute chicken for turkey breasts or some lean beef.

* I figured that a few extra g's of protein would help counter the lost protein (+/- 5-10grams Standard Deviation) destroyed via cooking(scarmbled, baked, grilled) or false labeling/advertising (i.e. fitday/protein companies)


Does this new revamped diet routine sound realistic and safe ? Maybe a bit more tweaking is necessary, but I'm finally seeing how powerful it is by putting the actual macro values in a visual & analytical perspective.

I appologize for any redundancy in these posts.

Anyways, this takes some time to go through, and there are no words that I can say to express my gratitude.... so

:2worship: :2worship: :2worship:

bumped for review... I know it's an enormous post - Was hoping to start this new plan for the next month. I feel like I am a bit off in weight and size comparison from the other diet critique threads.

Started the non-lifting day routine as posted in the 3rd post above. Tomorrow and Friday will be my training day, so I wanted to plan my meals for tonight and fri. Thanks for understanding :)

bumped for review - I'm sure many don't want to go through it cuz of it's unecessary length, again sorry for that... just wanted to be as accurate as possible. :shrug:

looks good bro. The calories seem very very low though. 1200 on off day? thats crazy I think my gf eats more than that.

Quote:

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Originally Posted by dr.shred

looks good bro. The calories seem very very low though. 1200 on off day? thats crazy I think my gf eats more than that.

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Hey dr. shred, yeah I wasn't too sure on my full caloric intake... Giantz mentionied that my initial 2157cal (1st post) was too high... so I tried to keep on ratios something like :

Lifting Day (AM cardio + PM weights)
:
[42% P / 38% C / 20% F]

Non-Lifiting Days (AM cardio only)

[47% P / 19% C / 35% F]

Rather than posting a full breakdown again :[2 questions]

#1 What should be my total caloric intake on Lifting and Non-Lifting days be based on my CURRENT stat (Male 27yrs / 143lbs / 5'6 / ~19-20% BF) and GOAL : (135-140lbs & 12-14% BF?
- the rest of the day(exlcluding sleep ~5-6hrs) is basically sitting behind a desk, walking around the building... not much. Main physical activity is from cardio (5-6 days AM/week) and training (4 days PM/week)

#2 What ratios (P/C/F %'s) would you suggest for both these days for one to cut and achieve this goal?

bro, you need to figure that out based on your own needs and body type (metabolism ect.) Personally I think you have too much protein, I would reverse those ratios protein/carbs because carbs are protein sparing meaning you will not need as much protein for it be effective. I think your protein intake is high enough to spill over. However, you weigh 143lbs so I do think you will drop bf while maintaining higher calories eating clean. I would not go below 2000 cal. You have to figure out what works well for you. Some people do well with carbs while others do not. Personally I run a diet that consists of 50% carbs 30% pro and 20% fat, but thats me. Experiment and figure out what works. If you are not dropping body fat after a few weeks then you may need to adjust your diet accordingly. I think you should have no problem reaching your goal with your current plan assuming your training/cardio are in check. I would keep your calories over 2000 and monitor your progress.

-SHRED

Thanks again doc for all your input - it's difficult to fully grasp, but as you said - each individual is unique to his or her needs. At least I have all the foods in check.... their proportions will have to be readjusted - looks like a trial and error issue.

I tend to have a slower metabolism, but I feel the need to read more about how carbs act in protein sparing, thus the need for less protein. Sounds good... Appreciate your help and replies :)