
Originally Posted by
JustDoIt12
so, im going to be jumping on gear in a month or two and want to have my diet down prior to doing so. as of now, this is what my diet looks like give or take a meal depending on how busy i am. once i start the gear i will lock in a steady diet.
looking for critique on what i should add/drop when/where, etc. i know its not perfect but its a long way from what i was eating a year ago when i was 168lbs.
This is going to be hard to critique without knowing your goal. Do you want to reduce bodyfat? Add more muscle? If you're planning to run a cycle (i'll comment on that later) and you're 14-15% bodyfat right now, I would strongly suggest you cut bodyfat first. I ran a test e cycle at 15% bodyfat and wasn't particularly happy with the results. So, i'm going to base my critique on a cutting diet.
Secondly - I can only critique food choices and obvious too much/too little quantities, because you haven't listed macros, or how many calories you're shooting for. I sure hope you know, because guessing and estimating doesn't work in this game.
stats:
28yrs old
5'8
181lbs
prob about 14-15% BF
6:45AM
2 cups oatmeal
whey protein 40G
a banana
twinlad duel tab multi vitamins
That's a SHITLOAD of carbs, around 100g. Too much, not necessary - drop it to 1 cup. Keep the banana if you want, i'd prefer berries. They whey is ok for fast protein, but you should try and have some eggs here instead - 2 whole, 4-6 white. OR have half the amount of whey, and do the rest with eggs/whites.
945AM
chobon yogurt
english muffin light fat cream cheese
cottage cheese w/ pineapple
Chobon is fat free greek yogurt, right? I hope it's the plain, otherwise it's LOADED with sugar, and a bad choice.
English muffin - crap
light fat free cream cheese - crap
cottage cheese w/ pineapple - 1/2 crap - pineapple has one of if not THE highest sugar content of any fruit, and very little nutritional value. This meal should be more like - 4-6oz lean meat, 30g or so complex carb, and some green veggies.
I understand it's tough to eat like this with work and all, but you have to find a way to make it work the best you can.
1230PM
8oz chicken or steak wheat wrap
egg whites mixed w/ spinach (yum)
Decent meal, probably too much protein though. Would love to see a better carb source then a wrap (processed) - something like sweet potato, yam, quinoa, oats, brown rice, lentils, beans, etc. How about chicken or steak mixed with beans, or brown rice and beans? that would even be good cold.
3PM (i do either or depending on how busy i am at work)
whey protein (40G) and snack on beef jerky
or
tuna (40G) on wheat
twin lab dual tab multi vitamins
Try your best to do the tuna here. If wheat bread is the best you can do, try to find something like Ezekiel bread (freezer section) - something made without flour preferably. Are you mixing the tuna with mayo?
530PM:
2 turkey burgers or 8oz of chicken breast
brown rice and wheat bread
Either brown rice or wheat bread, not both. Would rather see brown rice over the bread. Would rather see any other good complex carb choice (like listed above) then either. how about some green veggies?
630PM
pre workout shake, just whey and cran w/ preload creatine
Bad move. Complex carbs here to fuel your workout are critical. I'd also prefer to see real/whole food vs. a shake, but if it's the best you can do here, so be it. Add carbs definitely
7PM
supermax 250
830PM
post workout shake (60G whey) and a sweet potato
sometimes ill throw tuna or chk w/ this as well
Nice!!! Love the sweet potato PWO (i'm a fan of complex carbs PWO so I like this) - 60g whey is enough, save the tuna or chicken for 45 mins later - PPWO meal
1030:
Natural PB w/ wheat bread
4 egg whites
glass of 1% milk
Are you trying to get fat? Drop the bread, drop the milk. You can do a casein shake here if you want, or cottage cheese (no pineapple). The egg whites are ok but digest pretty quickly and won't do much overnight. You ideally want a slower digesting protein source (lean steak/beef, casein, cottage cheese, etc) - yes milk is essentially casein, but it also comes with 12g sugar right before bed - not good IMO.