my diet log

[JC.1987]

so i am going to be making a diet finally and posting it soon. i will also be updating every once in a while with workouts etc...kinda like a workout/diet log lol.

current stats are
Height: 5'11
Weight: 195
bf%: unknown at this time, estimating at maybe 19%

[JC.1987]

ok so here is my diet. Its the first diet i have ever made so critique away..lol.
My goal is to cut.

Pro – Carb – Fat - Total Cal


Meal 1
1 cup Oatmeal
Egg Whites
Multivitamin

35 - 54 - 5 – 431

Meal 2
Almonds
Sunflower Seeds
Beef Jerky

29.3 -25.1 – 29.9 – 415

Meal 3
Chicken Breast
Brown Rice

50.7 – 74.6 – 7.7 – 573.5

---Workout---

PWO
Whey
1 Cup Skim milk
Banana

36.7 – 42.6 – 2.3 - 333

PPWO
Steak (8 oz)
Baked Potato
Mixed vegetables (including green beans, bean sprouts)

72.7 – 54.7 -12.8 – 649

Meal 6 (before bed)
Cottage cheese
All-Natural Peanut Butter (2 Tbsp)
¼ scoop whey

35.7 – 9.3 - 16.8 – 316.5

Totals: 260.1 – 260.3 – 74.5 - 2718

[JC.1987]

lol anyone?

[JC.1987]

i think i may have to decreae my carbs a little

[TR'05]

Alright bro, here are some suggestions. IMO, you are right, carbs may be high if you are looking to cut.

MEAL 1: Cut the cup of oats in half. Half cup will suffice. My "go to" for my first meal is one dozen egg whites and a half cup of oats.

MEAL 2: I would lose the beef jerky and throw in something like chicken breast, turkey breast, lean ground beef, salmon, tuna, etc. Beef jerky is usually processed and full of sodium. I would also just stick to almonds...loads of good fats. Other sources of EFAs/good fats: olive oil, flax oil, fish oils, 3-6-9 blend, natural peanut butter or almond butter, etc.

MEAL 3

Carbs are way too high, if I am reading it correctly- 75 grams prior to working out is excessive I would say. Try to cut that down to about 30-45 preworkout (one to one and a half hours before your workout).

PWO: Looks good. Lots would suggest to cut the milk. Depending on the individual, dairy tends to cause bloat. I'm a sucker for a bagel PWO with 2 scoops whey.

PPWO: Looks good to me. Just make sure it is a lean cut of steak. Sweet taters are a great source of complex carbs and taste f'in great.

Before bed: looks good to me. No fat cottage cheese and two tbsp of natty pb would be great.

All in all I would say you need to get more fibrous veggies. More EFAs/Good fats wouldn't hurt.

Some people would give you other suggestions...these suggestions are which have worked for me in the past.

I would hit up some AM cardio or PWO cardio (before your PWO shake). Alternatively, you could wait two-three hours after a meal and then hit up cardio. Stick to your THR.

[JC.1987]

thanks for the input.
Ya i was thinking that i should be getting more EFA's and vegetables. il probubly cut the carbs on meal 3 and add in some broccli and green beans/red kidney beans.
I think im gonna keep the Beef jerky just cause il be making it homemade, so there wont be any sodium/additives to worry about.
And also for PPWO i will keep the steak as lean as possible, or substitue for chicken breast sometimes.

Thanks for the input, greatly appreciated

[TR'05]

No worries, bro.

I would keep carbs in the pre workout meal, though. Search for a thread which was posted by Johan a couple of months ago re: the importance of pre workout carbs. I had always had pro/fat meals prior to reading that...after trying it out I would never think of not having carbs pre workout....i would say just as important as PWO.

[JC.1987]

No worries, bro.

I would keep carbs in the pre workout meal, though. Search for a thread which was posted by Johan a couple of months ago re: the importance of pre workout carbs. I had always had pro/fat meals prior to reading that...after trying it out I would never think of not having carbs pre workout....i would say just as important as PWO.

Oh i meant i was going to cut the carbs down, not completely remove them lol. i would never completely cut carbs pre-workout.

[TR'05]

Good to know bro. Keep the thread updated every once and while. It will be a good source of motivation.