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  1. #1
    RockyX's Avatar
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    New w/o and non w/o day diets please critique

    Okay guys, I finally ran out of venison a while back and started eating chicken breasts in the venisons place (not realizing that I was coming up short about 200 calories every day of what I had planned). It has come to my attention that I appear to be going catabolic, so I thought to adjust my diet. Please take a look at the two attachments. The first diet it for workout days, and the second is for non workout days, the totals look like this

    Workout Days
    2,201 calories
    253g protein
    110g carbs
    81.5g fats

    Non-Workout Days
    1,863 calories
    237g protein
    50g carbs
    75.5g fats

  2. #2
    RockyX's Avatar
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    Okay well it won't let me attach the files but the protein is coming from protein shakes, and chicken. And the carbs are coming from the shakes, sweet potatoes, honey (pwo), and on non w/o days a detour bar. What do you at least think of the totals from above?

  3. #3
    Brazy is offline Junior Member
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    to me that seems like an ass load of fat and hardly any carbs what so ever..

    i mean wow, days i train i eat 130-150g carbs.. non training is just over 100g and i get results

  4. #4
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    Bro.... why the low calorie count? I mean you are pushing the very limit on how low you can go especially on off days. Your off days should be the same ammount of calories as your training days just minues your PWO shake & add another Pro/Fat meal in it's place with similar calorie numbers. I mean if you are worried about canabolism, you need to up the calories slightly and keep doing what you are doing w/ cardio etc. Give it time... the fat will come off. I am in the same situation as you, only I have pretty much maintained my weight but lost thebody fat. I guess I am lucky with the genetics, but I guarantee you that my metabolism is worse than yours and I never go below the 2100 calorie mark. Keep in mind I am the same age, height, and size as you lol.

    Oh yea... and keep the fats the same. There is nothing wrong with the ammounts you are using.

    Mike

  5. #5
    RockyX's Avatar
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    so you think that my calories are too low on non-workout days? I can up them a bit to around 2,000 if you think that will help. I can throw some oats in the mix on non-workout days, during meal 4. maybe about 52grams of oats, that would give me an extra 200 calories, 38g carbs, and 8g protein which would make my non-workout numbers look more like this:

    2,063 calories
    245 protein
    88g carbs
    79.5g fats

  6. #6
    RockyX's Avatar
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    Here is copy and past of workout day diet.

    Cutting Diet
    Workout Days

    Meal 1: 3 whole large eggs scramble 303 calorie 21 protein 3 carbs 21 fat
    1 scoop pro rated protein 120 calories 22 protein 4 carbs 1.5 fat

    Meal 2: scoops Pro Rated Shake 240 calories 44 protein 8 carbs 3 fat 1 tablespoon Flax Oil 130 calories 0 protein 0 carbs 14 fat

    WORK OUT
    Meal 3: 2 scoops Pro Rated Shake 240 calories 44 protein 8 carbs 3 fat
    3 tablespoons Honey 180 calories 0 protein 51 carbs 0 fat

    Meal 4: 1 Chicken Breast 250 calories 38 protein 0 carbs 11 fat
    100g Sweet Potato 118 calories 2 protein 28 carbs 0 fat

    Meal 5: 1 Chicken Breat 250 calories 38 protein 0 carbs 11 fat


    Meal 6: 2 scoops Pro Rated Shake 240 calories 44 protein 8 carbs 3 fat
    1 tablespoon Flax Oil 130 calories 0 protein 0 carbs 14 fat

    TOTALS

    2,201 calories
    253g protein
    110g carbs
    81.5g fats

  7. #7
    daman1's Avatar
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    REPLYING IN CAPS.

    Quote Originally Posted by RockyX
    Here is copy and past of workout day diet.

    Cutting Diet
    Workout Days

    Meal 1: 3 whole large eggs scramble 303 calorie 21 protein 3 carbs 21 fat
    1 scoop pro rated protein 120 calories 22 protein 4 carbs 1.5 fat

    YOU NEED SOME COMPLEX CARBS IN THIS FIRST MEAL. ALSO, WHERE'S THE CARDIO AND YOUR PWO CARDIO NUTRITION???

    Meal 2: scoops Pro Rated Shake 240 calories 44 protein 8 carbs 3 fat 1 tablespoon Flax Oil 130 calories 0 protein 0 carbs 14 fat

    LOOKS OK, BUT WOULD BE BETTER WITH THE USE OF WHOLE FOODS.

    WORK OUT
    Meal 3: 2 scoops Pro Rated Shake 240 calories 44 protein 8 carbs 3 fat
    3 tablespoons Honey 180 calories 0 protein 51 carbs 0 fat

    HONEY IS NOT THE GREATEST CHOICE FOR A PWO SPIKE. IF YOU CAN GET DEXTROSE UTILIZE THAT.

    Meal 4: 1 Chicken Breast 250 calories 38 protein 0 carbs 11 fat
    100g Sweet Potato 118 calories 2 protein 28 carbs 0 fat

    LOOKS OK

    Meal 5: 1 Chicken Breat 250 calories 38 protein 0 carbs 11 fat

    NEED SOME FORM OF CARB HERE

    Meal 6: 2 scoops Pro Rated Shake 240 calories 44 protein 8 carbs 3 fat
    1 tablespoon Flax Oil 130 calories 0 protein 0 carbs 14 fat

    LOOKS GOOD


    TOTALS

    2,201 calories
    253g protein
    110g carbs
    81.5g fats

  8. #8
    RockyX's Avatar
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    Thanks bro. My workout days are also my cardio days, so that's why I don't utilize carbs in meal 1. Also there is about a 6 hour fast between meal 4 and 5 due to work, and meal 5 takes place at around 10:30-11:00, that's why I don't utilize carbs there. If there's another place though, that you think I should utilize carbs, or if you still think I should add them to meal 5 since my job is pretty physical, then let me know.

  9. #9
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    Where did you get your chicken breast values from because the fat in the chicken seems high, almost steak level? I have that 4 oz of COOKED chicken breast is 185 cals, 35 protein, and 4 fat...

    With large eggs I have 3 being 220 cals with 19 pro, 15 fat, and 1 carb...

    Im not sure if its worth being nitpicky in diets, I like to be though...

  10. #10
    RockyX's Avatar
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    I got the 11g of fat off the bag...2g of it is saturated. Also, you know a hell of a lot more than me so you may be right about the eggs, I just swear that Nutrition Data told me that 1 largs whole egg (scrambled) had 101 calories. But i may very well be wrong

  11. #11
    AbsolutelyLethal's Avatar
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    Oh...

    For Eggs I used this value: http://www.nutritiondata.com/facts-001-02s0033.html which is the same as on the egg boxes

    For Chicken I use this http://www.nutritiondata.com/facts-001-02s00jj.html for cooked or this for raw http://www.nutritiondata.com/facts-001-02s00jh.html

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