Quick Diet Check

[gmantheman]

Just looking for diet critique. Here are my current stats:
Age 37
Height 5'8"
Weight 165
BF approx 10-12%
Goal gain size and keep bf under 12%.

This is my training day diet. Times are approx

4:10 A:M
1 scoop endurox
1 scoop protein
1 scoop of 1 M.R or other energy supplement equaling 200-300 mg caffeine.
5:00 to about 6:00
Workout
6:10
2 1/2 scoop endrox
1 scoop protein
9:00 mid morning snack
Protein shake
1 1/2 cup 1% or nonfat milk
1 1/2 scoop protein powder
Fruit (banana, apple or berries)
1 TBL spoon nut butter (Almond, peanut or cashew)
12:00 Lunch
This can vary
Meat (chicken or steak)
Carb source (potato or rice) about 1 serving size
Veggies
2:00 to 2:30
Same as 9:00 meal
5:00 to 5:30
Same as lunch. Leftovers are often my lunch
8:00 before bed meal
Low carb yogurt mixed with 1 scoop protein powder
handful of almonds or 1 tablespoon nut butter.
Another option is cottage cheese mixed with low carb yogurt.

[Back In Black]

Not crazy about too many shakes or you pre/post workout carb sources.

Can you list each meal's macro's. And give an end of day total.

[gmantheman]

Not crazy about too many shakes or you pre/post workout carb sources.

Can you list each meal's macro's. And give an end of day total.

I thought the pre/post would be ideal since it contains dextrose, maltodextrin and sucrose in that order. I don't have the exact breakdown but here is an estimate:
Meal 1 preworkout
26c 32p
Meal 2 post
65c 42p
Meal 3
40c 55P 15f
Meal 4
40c 35c 15f
Meal 5
55c 54p 15f
Meal 6
40c 35p 15f
Meal 7
30p 15f
Total cal 2930, 280c, 247p,
60 f I do think I need to up my carb and fat intake.

[Back In Black]

I think you should start your base at 300g each of carbs and pro and about 70g of fat. That'll give you a tad over 3000 cals. The macros you have totalled actually add up to less than 2700. Though you totalled fat at 60g when it is at least 75g.

The question of simple sugars is debated regularly, but most (not all) on these boards prefer a more complex carb post workout. Powdered oats in with your shake maybe a sweet potato on the side!

I've never had the misfortune to have to lift weights first thing in the morning but if i did i would probably take about 20g of carbs and 20g of protein beforehand in the form of oats and eggs. With what remains of your allowance you should try and make up your remaining meals to be equal to each other during the rest of the day.

In the form of whole foods rather than shakes, try and write up a diet with the above macro's and let's see what you come with. The weights of food that you use to calculate should be uncooked weights. Try and vary your fat source too, not just almonds.

Also, can you bring forward your midday meal? 3 hours from PWO is a looooong time to go without food. Is your post workout protein just whey or does it include egg and/or casein?

[gmantheman]

You are right it is about 75 grams. I forgot to add the fat in meal 7. It would be difficult to cook eggs or other solid meal. I wake up at 0345 and I'm out the door by 4:20-4:30. The gym, which is by my work is about 30 min away. An alternate preworkout meal is protein mixed with water and a banana. I have my postwork out drink in my car. For my carb source I could drop the enduox to 1 scoop and add about 1/2 cup of oats. This would also slow digestion since my protein source is often whey.

[Back In Black]

So, make your pre workout meal a shake cosisting of 20g protein from whey and 20g carbs from oats. You can make it up the night before and just add water in the morning. Depending how you go, you can experiment by increasing these amounts to see how you react in your session.

Also the night before, boil up some eggs. They'yy last a couple of days in the fridge after cooking. For your post workout meal I'd suggest 40-50g carbs from powdered oats, 20-30g protein from whey and then 1 whole egg and 3 whites. That should keep you going til your next meals.

As per above post, then split your remaining macro's equally through the rest of your meals.

Don't forget to factor you pre workout energy supp. macro's into the equation.

[gmantheman]

Thanks. I will give the pre and post workout suggestions a try. For years I was under the impression that you want very little fat pre and post workout.

[Back In Black]

Certainly post workout you don't want alot. In the pre and post you'll have very little fat anyway. An egg yolk is 6g and you'll have a little from the oats but in reality it's a small amount.

When you're ready try listing the remainder of your days meals when planned.