Could I get a critique of my diet please?

[Tigershark]

I am currently on a cycle of Clen so I think I may be overeating. Also I work 3rd shift so I wake up at 8pm do my work out then get to work at 10pm and stay until 8pm. I am trying to get this entire menu in during my 10 hour shift. Is that a little too much?


Breakfast
Meat, fish or fowl 1/4 lb
3 eggs
2 slices whole grain toast on Ezekiel bread with butter or almond butter
Protein drink

Snack #1
Cottage cheese 1/4 lb
Fruit
Protein drink

Lunch
Tuna, chicken or turkey sandwich on Ezekiel bread
Cottage cheese 1/4 lb
Salad
Protein drink

Snack #2
Cheese or almond butter sandwich on Ezekiel bread
Protein drink

Dinner
Chicken, Turkey or beef 8 oz
Baked sweet potato
Cooked or steamed vegetables
Salad
Protein drink

Snack #3
Two eggs
Fruit
Protein drink

[Citrax]

Hi,

If I well understood, you want to cut. The first question is what's your stats (weight, height, %fat).

The basic prot/carb/fat proportion (in Europe) to maintain your body if you go at least 4 times/week to the Fitness are :
prot 2.2 - 2.5g/kg (I let you convert in lbs)
car 4-5g/kg
fat 0,8-1g/kg

Obviously, these are just averages and it depends of what kind of prot/carb/fat you eat. Keep just a word in mind "Altern" to give to your body all what it need to construct what it want. For example, chicken is one of the white meat but you have to also eat red meat, fish red/white,... Olive Oil is good but also walnut oil and colza oil. Difficult to explain it by writing.

The most important are the proportions between prot/carb/fat. Everything is important (e.g. carb for energy (,...), prot for regeneration and bulking (,...) and fat for hormones cycle (,...).

For my point of view,
1) the first thing to do is to calculate prot/carb/fat for every foods you eat.
2) Adapt everything to maintain your body mass, check the result on your body (everyone reacts in another way)
3) After you can "play" but keep approximatively the prot and fat averages which I show. So, play with the carb and the quality of your food (no extra or rarely in diet)
4) Eat a least every 3 hours, I think if you eat everything in 10 hours, is too short. You have to spread it, in this way, your body knows that you will receive food quickly. More it will know it more it will use this food for "your training".

A last thing, it depends also on your level... (monsters have higher proportions because they can assimilate more, mostly due to their products intaking).

I think it's a good base to start...


ps: personnaly, I maintain my diet in a xls file (must develop a app). And after a while, you're used to eating as in your xls. YOU KNOW THE PROPORTION.

If you have any remarks, don't hesitate... I'm not God, sometimes I'm wrong

[Tigershark]

My height is 5 foot 11 inches.
Weight is 189 pounds
Body fat is 15%

And I will work on converting everything. Thanks for the help.

[Rugger02]

I've got some feedback for ya. Gimme a little bit though I'm at work and my shift's almost over LOL

[Rugger02]

I am currently on a cycle of Clen so I think I may be overeating. Also I work 3rd shift so I wake up at 8pm do my work out then get to work at 10pm and stay until 8pm. I am trying to get this entire menu in during my 10 hour shift. Is that a little too much?

If all of this is being eaten in 10 hours then that means there is a 14 hour fast every day. That's not good if you want to keep up your metabolism. Best case scenario you want to eat every 2 1/2 - 3 hours

Breakfast
Meat, fish or fowl 1/4 lb
3 eggs
2 slices whole grain toast on Ezekiel bread with butter or almond butter
Protein drink

I'd take your protein shake before preparing this meal. It digests fast when you need the nutrients right away in the morning. You also don't need the protein with the meal because you're already taking in quite a bit of protein from your meat and eggs

Also something I won't comment on again even though it's in every meal is that you have a protein shake each time. If you need more protein (1.5 times your bodyweight in grams of protein per day. is what you should be taking in) protein shakes are ok in a pinch or when you don't have time for real food. But natural sources are better for your body and you'll see better results. If you already have protein in your meal it makes the shake even less necessary

Snack #1
Cottage cheese 1/4 lb
Fruit
Protein drink

This meal isn't terrible, but a good carb source and some real protein would be better


Lunch
Tuna, chicken or turkey sandwich on Ezekiel bread
Cottage cheese 1/4 lb
Salad
Protein drink

Make sure you're using a healthy dressing on your salad

Snack #2
Cheese or almond butter sandwich on Ezekiel bread
Protein drink

Borden's fat free cheese is a better choice while cutting, if you ever eat peanut butter, make sure it's all natural peanut butter

Dinner
Chicken, Turkey or beef 8 oz
Baked sweet potato
Cooked or steamed vegetables
Salad
Protein drink

Good meal keeping in mind healthy dressing, and also don't load up your potato with a bunch of garbage.

Snack #3
Two eggs
Fruit
Protein drink

If this meal is close to bedtime it's a very good time for your cottage cheese. Make sure you buy fat free cottage cheese. The reason you should be eating it before bed is that cottage cheese contains casein protein which digests very slowly, keeping your metabolism up over the long fast while you sleep. If I were you, I would sub in some from one or both of your previous meals and replace it with a good protein source

Comments are in bold

Here's an example of my cutting diet: I'm 6'3" 255 lbs @ 12% BF this is more for meal composition and some examples for good food choices than something that you should actually be following to the letter.

Upon waking:
Cardio (empty stomach except for a cup of coffee)

Meal 1: (about 10am)
4 egg whites (including 1whole egg)
1 cup oats
Fish/flax oil (2 capsules)

Meal 2: (about 1pm)
1 can of Albacore in water
Green veggies (steamed)
Sweet potato

Meal 3: (at work 5:30pm break)
1 cup cooked brown rice with 4 oz chicken breast and broccoli mixed in

Meal 4: (at work 8:15pm break)
Repeat meal 3, add flax/fish oil

Work out at 11:30pm (after work)

Meal 5: (12:30 -1:00am)
PWO Shake

Meal 6: (3:30am)
Repeat meal 2 except remove sweet potato. Add some sunflower seeds or almonds and FF cottage cheese before bed.

Obviously this diet changes some as I get bored or sick of certain foods but the nutritional aspect of it remains the same.

Here are some good choices for your intakes of carbs, protein and fat.

Carbs - Sweet potatoes, red potatoes, oats (No sugar added), brown rice, wild rice, barley, Steel cut oats, aktivated barley, Green leafy vegetables, Ezekiel or whole wheat bread (sparingly)

Protein - About 1 - 1.5 times your lean body weight per day in grams of protein.
Sources -
Steak, lean ground beef, chicken breast, tuna, salmon or other fish, egg whites or whole eggs, beef jerkey (if you don't mind the sodium) and whey protein (I have one shake after working out, try to stick with real food as much as you can).

Fats - Flax, Fish or olive oil, casein or dairy products, avacadoes, nuts, egg yolks.


Hope this helps, and don't hesitate posting any questions
Best of luck

[Tigershark]

This is awesome thank you. I greatly appreciate the help.

[M302_Imola]

Where do you guys find your Ezekial Bread? I didn't see it at walmart.

[fit4ever180]

Where do you guys find your Ezekial Bread? I didn't see it at walmart.

Smith's has in their organic sections, many local nutrition stores carry it (not GNC), and you can get it online

[Rugger02]

This is awesome thank you. I greatly appreciate the help.

No prob bro, keep us posted on your results!

[AdamGH]

id be interested in the macros of all that. rugger did great with helping with food choices. we have no idea if its is enough though with no numbers to work with.

tigershark, how old are you?

[M302_Imola]

Smith's has in their organic sections, many local nutrition stores carry it (not GNC), and you can get it online

Never heard of Smith's but there are a few nutrition stores I will try out...if all else fails, like you said, there is always online. Thanks for the help bro

[Tigershark]

id be interested in the macros of all that. rugger did great with helping with food choices. we have no idea if its is enough though with no numbers to work with.

tigershark, how old are you?

38 years old.

[Tigershark]

Never heard of Smith's but there are a few nutrition stores I will try out...if all else fails, like you said, there is always online. Thanks for the help bro

Here is the link to the company's store finder.
http://www.foodforlife.com/info-cent...ore-finder.cfm

But just so you know the store I get it from is a mom and pop's nutrition store and they are listed on their site. So if this link does not help you I would check around at your smaller places.

[AdamGH]

38 years old.

Your approximate daily caloric maintenance level is: 2841calories (kcal)
Your daily caloric goal in order to lose weight should be between: 1841 to 2341 calories (kcal)
Your daily caloric goal in order to gain weight should be between: 3091 to3341calories (kcal)


how many calories do you eat a day with that diet you made? you should really break it down for us. which means list total proteins, calories, carbs and fats.

[Tigershark]

I will do some more research tonight and check on all the stats.

[Tigershark]

Here are the totals.

Breakfast
Haddock broiled 17 Cal 4g Pro
3 eggs whites and 1 whole egg 118 Cal 18g Pro 1g Carb
2 slices whole grain toast Ezekiel bread with cashew butter
340 Cal 13g Pro 39 Carb 16g Fat
Total: 475 Calories 35g Protein 40g Carbs 16g Fat

Snack #1
Cottage cheese ½ cup 62 Cal 13g Pro 5g Carb 1g fat
Banana 121 Cal 1.48g Pro 31.06g Carb .45 Fat
Total: 183 Calories 14.48g Protein 36.06 Carbs 1.45g Fat

Lunch
Tuna fish 1 can 120 Cal 26g Pro
Cottage cheese ½ cup 62 Cal 13g Pro 5g Carb 1g fat
Garden salad no dressing 55 Cal 20g Carb
Total: 237 Calories 39g Protein 25g Carbs 1g Fat

Snack #2
Cashew butter sandwich on Ezekiel bread
340 Cal 13g Pro 39 Carb 16g Fat
Protein drink 110 Cal 23g Pro 2 Carb 1.5g Fat
Total: 450 Calories 62g Protein 41 Carbs 17.5g Fat

Dinner
Steak flank broiled 8 oz 384 Cal 44g Pro 22g Fat
Baked sweet potato 118 Cal 2.1g Pro 31.6 Carbs 1g Fat
Steamed vegetables 1 cup
16 Cal .9g Pro 3.1g Carb .5g Fat
Garden salad no dressing 55 Cal 20g Carb
Total: 573 Calories 47g Protein 98.7g Carbs 23.5g Fat

Snack #3
Three egg whites 48 Cal 12g Pro
Banana 121 Cal 1.48g Pro 31.06g Carb .45 Fat
Total: 169 Calories 13.48g Protein 31.06g Carbs .45 Fat


Diet total: 2087 Calories 210.96g Protein 276.6g Cars 59.9g Fat

This is with the other 5 protien drinks removed.
Are my Carbs too high?

[Tigershark]

bump

[AdamGH]

i like it. i would try and get the calories more even per meal. im not experienced enough to tell you much else. looks good to me though. good research!

[Tigershark]

i like it. i would try and get the calories more even per meal. im not experienced enough to tell you much else. looks good to me though. good research!

Thank you.

[fit4ever180]

Never heard of Smith's but there are a few nutrition stores I will try out...if all else fails, like you said, there is always online. Thanks for the help bro

You bet bro! If you need help finding it send me a pm...

[fit4ever180]

Here are the totals.

Breakfast
Haddock broiled 17 Cal 4g Pro
3 eggs whites and 1 whole egg 118 Cal 18g Pro 1g Carb
2 slices whole grain toast Ezekiel bread with cashew butter
340 Cal 13g Pro 39 Carb 16g Fat
Total: 475 Calories 35g Protein 40g Carbs 16g Fat

Snack #1
Cottage cheese ½ cup 62 Cal 13g Pro 5g Carb 1g fat
Banana 121 Cal 1.48g Pro 31.06g Carb .45 Fat
Total: 183 Calories 14.48g Protein 36.06 Carbs 1.45g Fat

Lunch
Tuna fish 1 can 120 Cal 26g Pro
Cottage cheese ½ cup 62 Cal 13g Pro 5g Carb 1g fat
Garden salad no dressing 55 Cal 20g Carb
Total: 237 Calories 39g Protein 25g Carbs 1g Fat

Snack #2
Cashew butter sandwich on Ezekiel bread
340 Cal 13g Pro 39 Carb 16g Fat
Protein drink 110 Cal 23g Pro 2 Carb 1.5g Fat
Total: 450 Calories 62g Protein 41 Carbs 17.5g Fat

Dinner
Steak flank broiled 8 oz 384 Cal 44g Pro 22g Fat
Baked sweet potato 118 Cal 2.1g Pro 31.6 Carbs 1g Fat
Steamed vegetables 1 cup
16 Cal .9g Pro 3.1g Carb .5g Fat
Garden salad no dressing 55 Cal 20g Carb
Total: 573 Calories 47g Protein 98.7g Carbs 23.5g Fat

Snack #3
Three egg whites 48 Cal 12g Pro
Banana 121 Cal 1.48g Pro 31.06g Carb .45 Fat
Total: 169 Calories 13.48g Protein 31.06g Carbs .45 Fat


Diet total: 2087 Calories 210.96g Protein 276.6g Cars 59.9g Fat

This is with the other 5 protien drinks removed.
Are my Carbs too high?

Imo, you aren't going to be eating enough here, so your body is likely in or will soon be in starvation mode and you will not see much if any in the way of weightloss when this occurs... If you insist on keep ing carbs moderately high, then keep your daily calories within 200 of your maintenance calories and use cardio to burn off the fat...

[Tigershark]

Imo, you aren't going to be eating enough here, so your body is likely in or will soon be in starvation mode and you will not see much if any in the way of weightloss when this occurs... If you insist on keep ing carbs moderately high, then keep your daily calories within 200 of your maintenance calories and use cardio to burn off the fat...

Any suggestions on what to add in and take away.