Diet critique ...

[ifroyd]

Hi all thx for the great site and advices,

Please help me anyway you can

My stats are:
168lbs, 18-20%bf, 5f8in, trainning hard 4 times a week, i take wed off and throw in a good 1hour spinning class. Since Feb i was on a 2wk on/off Ef/Caf stack and i got really good results in terms of fat loss.

I like to change my diet around every 3 weeks so i dont get used to it and so i can have that mental sanity that i believe is important, i also allow myself one cheat meal a week and im not that strict in the weekends. Though im always watching what i eat ( i always eat 6 meals a day no matter what day ) and always eat accordinly to what im dieting now.

My program for the next following weeks would be something like:

Around 7am starts my day:

1 meal:
45g of why protein shake
2 Slices of brown bread

2 Meal:
I alternate the following:

Sometimes i go 1 meal replacement like muscle milk or
1 can of chicken/turkey breast worth of 28g protein

1000mg of FlaxSeed oil
Digestive Enzymes
Some veggies and leafs,
1 Slice of brown bread or 2 Tbsp of brown rice

3 Meal
8-10oz of grilled Chicken breast / or Red Meat
Around 4 Tbls of Brown Rice
Some veggies and leafs
Digestive Enzymes

4 Meal
Again, either one of
Meal replacement like muscle milk or
1 can of chicken/turkey breast worth of 28g protein
2 Slices of brown bread ( Thinking of having a boiled potato instead )
1 Fruit ( grapes/apple/tangerine are among my favs )

My forth meal is something like 3pm

5 Meal
This is ussually pre-workout, here what i do is i try to have one 45g Whey protein shake sometimes with a fruit at least 1 hour before hitting the gym.
5g of L-Glutamine

p.s.: They do a great shake @ my gym and sometimes i take one after workout and its like a banana , whey protein, a bit of strab/blueberry to taste

6 Meal

Hers where i have most problem figuring what to eat, because its the meal my wife is ussually in charge of.

But i try to go like my 3 meal
4 tbls of Brown Rice,
8-10oz Grilled chicken
Veggies and Leafs annnnnnnnnd
48 lil sticks of pretzels

Tons of water during the day as i got used to because of the EC stack.

Now ill try to sumarize my biggest concerns.

I want to lower my %BF as much as i can, wanna look lean this year so i can learn how to prop diet so i can TEST cycle next year ( im really looking foward to it ).
I want to do some cardio with an empty stomach BUT, i have a very strenuous work during the whole day, i work in construction doing roofs, its a ****ed job and you sweat like a mofo, in the summer i always get lean, so my concern is , if i throw lets say a 45 min cardio with an empty stomach that might work towards burning my muscles during the day for energy isnt that right ? I know that if i keep my protein intake high i can avoid that but how much i can avoid ?

Then, when i hit the gym at night ( around 6 or 7 pm ) it might not be very nice hey ... so i want to know, the protein intake high only will help me in maintain my muscles during/until i hit the gym ????

Since its a big post already ill leave it like that but i have more questions ill post here as replys as soon as answers come to this

Thank you all again for help

[smokethedays]

Hi all thx for the great site and advices,

Please help me anyway you can

My stats are:
168lbs, 18-20%bf, 5f8in, trainning hard 4 times a week, i take wed off and throw in a good 1hour spinning class. Since Feb i was on a 2wk on/off Ef/Caf stack and i got really good results in terms of fat loss.

I like to change my diet around every 3 weeks so i dont get used to it and so i can have that mental sanity that i believe is important, i also allow myself one cheat meal a week and im not that strict in the weekends. Though im always watching what i eat ( i always eat 6 meals a day no matter what day ) and always eat accordinly to what im dieting now.

My program for the next following weeks would be something like:

Around 7am starts my day:

1 meal:
45g of why protein shake
2 Slices of brown bread
wt's brown bread? reduce ur protien from the shake and add some Egg whites or other protien source (food)
2 Meal:
I alternate the following:

Sometimes i go 1 meal replacement like muscle milk or
1 can of chicken/turkey breast worth of 28g protein
no such thing as meal replacemnet, shakes complemnt meals. incrrease protien a little bit up to 40grams.
1000mg of FlaxSeed oil
Digestive Enzymes
Some veggies and leafs,
1 Slice of brown bread or 2 Tbsp of brown rice

3 Meal
8-10oz of grilled Chicken breast / or Red Meat
Around 4 Tbls of Brown Rice
Some veggies and leafs
Digestive Enzymes
stay at 6 oz chicken breat or fish, no red meat
4 Meal
Again, either one of
Meal replacement like muscle milk or
1 can of chicken/turkey breast worth of 28g protein
2 Slices of brown bread ( Thinking of having a boiled potato instead )
1 Fruit ( grapes/apple/tangerine are among my favs )
again, no meal rep. increase ur protien up to 40 grams
My forth meal is something like 3pm

5 Meal
This is ussually pre-workout, here what i do is i try to have one 45g Whey protein shake sometimes with a fruit at least 1 hour before hitting the gym.
5g of L-Glutamine
no simple sugar before workout (i.e. fruit) instead get some complex carbs, oats, brown rice, baked potatoe...etc
p.s.: They do a great shake @ my gym and sometimes i take one after workout and its like a banana , whey protein, a bit of strab/blueberry to taste
this is good, u need ur fruits and protien after the workout
6 Meal

Hers where i have most problem figuring what to eat, because its the meal my wife is ussually in charge of.

But i try to go like my 3 meal
4 tbls of Brown Rice,
8-10oz Grilled chicken
Veggies and Leafs annnnnnnnnd
48 lil sticks of pretzels
pretzels? i won't even say anything, that's y u got the biggle smiley.
instead make it a cup brown rice.
Tons of water during the day as i got used to because of the EC stack.

Now ill try to sumarize my biggest concerns.

I want to lower my %BF as much as i can, wanna look lean this year so i can learn how to prop diet so i can TEST cycle next year ( im really looking foward to it ).
I want to do some cardio with an empty stomach BUT, i have a very strenuous work during the whole day, i work in construction doing roofs, its a ****ed job and you sweat like a mofo, in the summer i always get lean, so my concern is , if i throw lets say a 45 min cardio with an empty stomach that might work towards burning my muscles during the day for energy isnt that right ? I know that if i keep my protein intake high i can avoid that but how much i can avoid ?

Then, when i hit the gym at night ( around 6 or 7 pm ) it might not be very nice hey ... so i want to know, the protein intake high only will help me in maintain my muscles during/until i hit the gym ????

Since its a big post already ill leave it like that but i have more questions ill post here as replys as soon as answers come to this

Thank you all again for help

read the bold in the quote. good luck

[ifroyd]

Thx smokey,

So do you think that keeping the protein intake high along with the suggestions you gave me ill be able to do some cardio in the morning ( 30-45 min ) on an empty stomach and still maintain my muscle mass away of any loss ?
anyone ?

[audis4]

where are your macros? Thats the only way we can determine such a thing. I'm assuming your cutting?
also, you said you eat 'pretty well' but your not very strict on weekends....if your cutting allow yourself 1 cheat meal/week MAX. I only cheat about once every 3 weeks when i get serious.

in meal 3, whats 4 tbls of brown rice? I would throw in a PPWO meal too.

Again, give us macros for each meal and a total for the day.

[ifroyd]

Honestly,

Im still not sure how to accuratelly calculate all this macros, im trying to learn how to diet and how to put diet in practice since we all have different lifestyles and diet for one might not work for another. If you'd look at me one year ago i was having 3 huge meals a day think they were good, ive learned a lot since then, breaking up the meals and paying more attetion to labels. I Dropped 25 lbs since jan this year with my own diet and managed to drop about 10% of body fat just beeing simple as this diet program i posted.
Thought some help with the macros would be really good.
Regarding myself not beeing strict on weekends i allow myself to have a beer or too, from time to time, and if i dont follow the diet i try to similars to the diet im having. ie.: if i go to a restaurant instead of having pasta i would eat veggies and a cut of chicken breast, or a red meat. But my weekends are nothing like chocolates and pops, that is what i meant.
So in terms of macros, i just started to count the protein im taking and kinda having an idea of the carbs, im leaving fat for the end since most of the fat im getting is EFAs , so yah, im trying to learn how to count the proteins first , that makes the whole process more fun and enjoyable for me.
Anyway, if there is no way to estimate if i can or cannot lose muscle doing a 30 to 45 min cardio on a empty stomach and then go for a hard day at work then after all hit the gym its ok, i would just stick to what im doing it now and keep learning
Anyway i calculate my protein to be around 210g daily, wich sounds good right ? I read that 1 gram per body lbs is good so im above that.

All replies are extremmely helpfull and i thank you for your time reading my question

Best Regards,

Froyd

[ifroyd]

Hey smoke,

Let me have my 48 sticks of pretzels , i love snacking them at bedtime watching some tv, come one man, i deserve it u saw the big smiley .... lol
Any good reading on how to count the nutrient from food, ie: how many cals/prot/carbs does a boiled potato have.\\lol

[Phate]

google is great for looking up nutritional values, just type in "boiled potato stats" or whatever and you'll get sites that have free nutritional info

[ifroyd]

great, howcome i never thought of this, i google everything and not this , blame on me !

[audis4]

loose the pretzels.

macros are easy. just write down the cals, protein, fat, carbs for the amount of food you take in per meal i.e. 1 cup oats usually yields about 300cals, 54g carbs, 10g protein, 6g fat.

Then total them for the day...not hard, just takes time.

go to calorieking.com

[ifroyd]

You guys want to take a look at this diet i made for my wife and see if im getting practice with macros and stuff , i would appreciate any comments , im soon going to break (this) my diet into macros and get all the details

Thank you all heres the link http://forums.steroid.com/showthread.php?t=342802