Oatmeal's Diet Planning

[oatmeal69]

Posted in conjunction with my other threads:

F.N.G. in the "over the hill gang", here to learn and get better.
New-guy-B.F.-estimate
New guy with more Q's than A's

Weight:178, Height: 5'9" Age: 42

My current workout is CrossFit 20-40 min. per day, 5 days a week
Run 3 miles, 4 days a week

This is my current diet.

Macros:
1600-1650 Calories daily
Carbs: 140g = 35%
Protein: 180g = 45%
Fat: 36g = 20%


Breakfast:
2 Servings/12 oz. of yogurt - lo-carb

Breakfast Snack:
2 slices 12-grain, 2 TBsp P.B. of peanut butter sandwich w. natural (no sugar) peanut butter

Lunch:
2 slices 12-grain, 1 can tuna (in water)
Sometimes with lettuce &/or lemon juice, sometimes in pita instead of bread.

Afternoon snack:
2 TBsp. of hummus, 1 whole pita

Pre-workout:
10 fl.oz H2O with 1 scoop Dymatize X-Pand (caffeine, creatine, NOx)

Dinner & Post Workout:
1 serving, 1/2 breast (3 oz) of chicken meat only, roasted
Protein Shake (1 Scoop of O.N. Whey, 1 large egg, 6 oz. lo-carb Yogurt)
A vegetable

Evening snack:
1 serving (4 oz) of cottage cheese: low-fat (2%)

I will often mix up times of servings - like cottage cheese instead of a hummus sammich pre-workout. I also try to drink my shake right after I get home from my workout - about 30-45 minutes, then I usually hang out a while before actually making dinner.
I try not to cheat, but I will have a beer or three once a week, and maybe a hot dog or something. If I'm at a restaurant (once or twice a week) I'll usually order a salad in place of a meal. Unless it's sushi, then all bets are off!
I will sometimes drink 10-20 oz. Gatorade pre-workout for the sugar/glucose spike. Lately, I think it kinda wears off mid workout though, and the rest of my workout is HARD!

I have tinkered quite a bit with the macro ratio, and calories. Right now, this is producing between zero and one pound per week of weight loss. Maybe 1-4 pounds monthly. I seem to be keeping most of my muscle gains though, and that's what's most important. Fat doesn't come off like it used to!

Please feel free to comment.
Thanks everyone!

[oatmeal69]

Damn I've been learning a lot here. 3 months later, my diet is MUCH more effective.
Here's my latest, or facsimile thereof, as it changes slightly each day for variety. Though macros stay about the same.

Macros:
2200 Calories daily
Carbs: 30%
Protein : 40%
Fat: 20%


Breakfast:
1.5 serving, 1/2 cup dry (1.4 oz) of Quaker: Breakfast Cereals, Cooked:
Quaker Oats, Old Fashioned, dry
2 large (1.8 oz) of Eggs: Chicken Egg, whole, raw, fresh
1 serving (4 oz) of Cottage Cheese: Low-Fat (2%)
2 fl.oz of Mrs Butterworth's: Syrups: Sugar Free
total CAL:508 F:16.6 CAR:57.2 PRO:35.6

Morning Snack:
2 serving, 1/2 cup dry (1.4 oz) of Quaker: Breakfast Cereals, Cooked:
Quaker Oats, Old Fashioned, dry
total CAL:300 F:6 CAR:54 PRO:10

Lunch:
1 cup, small shells (4.1 oz) of Pasta, Spaghetti, Macaroni: Plain, cooked
1 8 oz serving of Turkey Chili
total CAL:407 F:9.6 CAR:41.5 PRO:31.7

Afternoon snack:
10 large (1.2 oz) of Chicken Eggs - Whites only
2.5 scoops Species Isolyze Whey
total CAL:447 F:0.6 CAR:2.4 PRO:103.5
(I have half of this post-workout, and half in the evening)

Dinner :
1 cup (6.3 oz) of Vegetables, Fresh: Spinach, boiled, drained
1 cup, chopped or diced (4.9 oz) of Chicken Breast, meat only, roasted
total 272 5.5 6.8 48.8
total CAL:272 F:5.5 CAR:6.8 PRO:48.8

Evening snack:
1 serving (1 oz) of Planters: Nuts: Peanuts, Dry Roasted
160 13.0 6.0 7.0
total CAL:160 F:13 CAR:6 PRO:7

[oatmeal69]

I weigh almost the exact same, about 175, but my BF is noticeably lower, and my development is noticeably improving. I feel great.

[oatmeal69]

Same weight. Dropped diet to 2000 Calories.
Dropped cottage cheese to non-fat, and using egg whites only. No more peanuts, using 2/3 cup oats instead.
Muscular development and hardness is going along fine, but dropping below my estimated 14-15% B.F. is proving next to impossible.
5 day training regimen, - body part-per day.
30-40 min cardio after training each day.

[SlimmerMe]

Sounding like some good improvement!

Could you do some fasted cardio? at all? it would help take you to the next level I bet.....

Glad you are doing so well. Keep it up~

[oatmeal69]

I think you're absolutely right with the Fasted Cardio. A couple years ago I was dropping weight like a mofo when I ran first thing out of bed in the a.m.

This gives me an idea... Maybe I ought to do just that - run in the A.M. for 30 min., then do my training later in the day as I'm doing now.
Maybe breaking it up and doing it twice daily will jump-start the leaning process I'm trying for.

I don't know where you get those avatars, but those are some real cuties!

[SlimmerMe]

I think you're absolutely right with the Fasted Cardio. A couple years ago I was dropping weight like a mofo when I ran first thing out of bed in the a.m.

This gives me an idea... Maybe I ought to do just that - run in the A.M. for 30 min., then do my training later in the day as I'm doing now.
Maybe breaking it up and doing it twice daily will jump-start the leaning process I'm trying for.

I don't know where you get those avatars, but those are some real cuties!

Good idea to get up and run and I bet you will see a change sooner than later.....and the avy is another one just for you~