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Thread: Please critique my diet

  1. #1

    Please critique my diet

    Hi everyone. Been reading for a while, first post. Just looking for some educated help with my diet. Ill try to give as much info as possible. All natural, due to lack of knowlege and source. I lift hard, hit everything once a week, back/bis-chest/tris-shoulders/abs-legs/abs, train mma about 3 days per week, if I miss a day I do 20 min cardio, burn about 200 cal in 20 min. Looking to be as lean with as much muscle as possible. Started lifting again about 2 years ago, just started eating anything to put on weight, went from 148 to 170 at my heviest, some muscle some fat. Just met with a nutritionist and here is my new meal plan.

    age 30
    height 5/10
    weight about 162 right now
    bodyfat, measured at 13%, couple weeks ago think its around 11.5 to 12 now
    basic calorie req(tdee??) 2731
    40/40/20 meal plan

    280 protein per day
    280 carb per day
    62 fat per day

    will detail meal plan in next post as Ive ran out of room

  2. #2
    What are your goals?

  3. #3
    sample of a day of eating

    p c f cal
    7:30 greek yogurt 16 20 0 140
    protein 23 3 2 120
    oats 1/2 cup 5 26 2.5 140

    9:30 1/2 cup cot cheese 14 6 0 80
    chicen 4oz/diced tom 27 5 1 135
    2 slice w/wheat bread 12 44 4 260
    fish flax 2 pill 0 0 2 20

    12:30 chic 4 oz/diced tom 27 5 1 135
    bread 2 slice 12 44 4 260
    cot cheese 1/2 cup 14 6 0 80
    fish/flax pill 2 0 0 2 20
    spinach 1 can 4 10 2 90

    3:30 chic 4oz diced tom 27 5 1 135
    greek yogurt 14 20 0 140
    milk 1 % 8 13 2.5 110
    6pm pwo dextrose 0 50 0 186
    protien 1 scoop 23 3 2 120

    7:30 chic 4 oz diced tom 27 5 1 135
    cot cheese 14 6 0 80
    multi v pack ? ? ? ?
    evoo 1 tblspn 0 0 14 120

    10pm all nat pb 2 tblspn 9 6 16 200
    chic 2 oz 13 0 .5 55

    Totals 298.5 278 60.5 2841
    Last edited by JAB1; 03-25-2010 at 01:28 PM.

  4. #4
    My goals are in the long run to bulk up while staying lean. I told the nutritionist I want to lean up while not losing muscle to start. Her thought is this plan will do that as I was previously eating way to many cals of bad food(whole milk, hamburg, etc) She said with just timing, correct macros, and clean food I should continue to build muscle while dropping body fat on this plan. Once I get to 10% body fat I will go on a clean bulk diet. I basically want to have alot of muscle while staying lean, and still continue to train/progress in mma/muay thai. Thanks in advance for any help, let me know what I left out, etc.
    Last edited by JAB1; 03-25-2010 at 01:27 PM.

  5. #5
    Thats a reasonable goal. Ok so lets break this down.

    If you are @ 12% body fat:
    In order for you to be at your goal of 10% body fat keeping your mass - you would have to lose 4 lbs of fat. Which is a very easy task. So you would have to weigh 158lbs.
    You can do this in 2 weeks with the diet you posted, cardio and weight training.

    Make sure you know what your bf% is at right now.

  6. #6
    Ok great, thanks for the help. I meet with the nutritionist again this coming wednesday so I will get measured and she will tweak meal plan from there. Do all of my meals look ok, anything I could change to make it better? Is it ok to be eating alot of my fat at night, or should I spread this out? etc, just looking to get it nailed down!! I figure there is different trains of thought so even though I have the nutritionist I appreciate any help you all can give. thanks roadto recovery.

  7. #7
    This is a question I cant seem to get a straight answer on: When I read my food options most things are weighed raw, like chicken. So how do I cook in bulk and then know when I weigh it out into portions cooked, I am eating the right amount to acount for a raw weight suggestion. Example, I weighed a 10oz piece of chicken, boiled it, then it weighed 6oz. For my chicken I weigh out 3.2oz cooked, to assume it would be 4oz raw, based on a 10oz raw going to 6oz cooked???? This is driving me crazy, Everyone must face this if you cook in bulk and then divide to portions, what do you guys do. My nutritionist didnt really give me an answer on this, not sure if she doesnt know what im asking or what?

  8. #8
    Yea its gona happen...the first time u cook i would suggest cooking single servings of wutever meals ur gona eat and then weigh them after....write it all down so u will remember...Then u can cook everything in bulk and u know exactly how much ur portions will be when cooked...Also there are nutrition calculators that will give u the macros for cooked food...
    Last edited by caffeine_menace; 03-26-2010 at 08:43 AM.

  9. #9
    www.nutritiondata.com has nutrition values of both cooked and raw states.

    Also, you should spread your macros out fairly evenly - eating more before a workout and less before bed. your pre workout meal should be 100-150 calories more and your pre bed time meal should be 100-150 calories less.

  10. #10
    Cool thanks caffeine menace, I feel like an idiot now that you laid it out, haha. I just couldnt figure it out. I kept trying to come up with some formula or something, guess im just overthinking it. Tonights project, cook a piece of 4oz chicken and see what it weighs when done!!!!

  11. #11
    Ok great, thanks, Ill up the preworkout meal and cut at night, what if I add the evoo to pre work out meal and take it from dinner(2nd to last food intake), is that a good choice?
    Last edited by JAB1; 03-26-2010 at 09:10 AM.

  12. #12
    what does evoo mean?

  13. #13
    Join Date
    Mar 2010
    Posts
    71
    Quote Originally Posted by RoadToRecovery View Post
    what does evoo mean?
    Extra virgin olive oil

  14. #14
    Join Date
    Feb 2009
    Posts
    1,508
    extra virgin olive oil^^^^^

  15. #15
    Join Date
    Feb 2009
    Posts
    1,508
    that was weird---we must have been typing letter for letter^^^^

  16. #16
    Wow that was weird.

    And Ive never heard that acronym before, for that. Learn something new daily

  17. #17
    Join Date
    Mar 2010
    Posts
    71
    lol very weird mg, I actually learned the acronym on one of mg's posts, he knows what he's on about

  18. #18
    haha, yeah I learned that acronym here.

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