Everyone's off day diet

[seriouslifter]

I am trying to decide how to make my off day diet on sat and sun when I dont train. Do I need 1 cheat day? I am trying to cut/lose body fat. On the off days, would I change all the foods I eat and lower carbs and calories?


Meal #1 7:45am - 2 scoops ON Whey Protein
1 cup oats
2 Omeg 369 pills
1 Multi pro 32x

Meal #2 10:20am - detour protein bar


Meal #3 12:00pm - 6 egg whites
1 cup broccoli cuts




Meal #4 (Preworkout) 3:00pm - lean chicken
1 cup broccoli cuts
1/2 cup brown rice
2 Omeg 369 pills



Post workout - 2 scoops ON Whey Protein
1 scoop ON Glycoload



Meal #5 6:00pm - lean chicken
1/2 cup brown rice
1 cup broccoli cuts
1 Multi pro 32x



Meal #6 9:00pm - lean chicken
1 cup broccoli cuts


Meal #7 (Before bed) - 1/2 cup cottage cheese
1 scoop ON Whey
2 tbsp natty pb


Totals 2619 calories 59g fat 249g carbs 292g protein

[audis4]

No, your eating a lot of carbs, Don't cheat. Carb up every 2-3 weeks I would think.

I don't like your diet at all btw. Read the cutting sticky.

[seriouslifter]

No, your eating a lot of carbs, Don't cheat. Carb up every 2-3 weeks I would think.

I don't like your diet at all btw. Read the cutting sticky.

I have read the cutting sticky, if i drop carbs then my calorie intake drops also. What am i doing wrong?

[audis4]

Hmmmm, I'm not saying your carb intake is too high (I can cut on 220g) but test it out....drop carbs, up fat when losing weight stalls out.

[seriouslifter]

Hmmmm, I'm not saying your carb intake is too high (I can cut on 220g) but test it out....drop carbs, up fat when losing weight stalls out.

so what should i fix in my diet then? I want this perfect when i start and actually do it right. why am i having a cup of oats in the morning?? sticky has a 1/2 cup and why am i having brown rice before workout, what about just veggies?

[audis4]

First things first...List macros for each meal/final macros.
Don't have 'incomplete' protein meals....always add either a healty fat or carb with your protein.
Detour bars are shit.
Your don't really need to count broccoli cals/carbs in your macros.
cardio in the am on an empty stomach.
Start off with that.

[usualsuspect]

First, I'd sidestep the cheap, low grade protein (i.e "supplements") for real sources - namely animal meat and other lean protein sources.

Second, I never recommend a static approach to any dietary following.There are too so many and various paramaters as starting points which need to be tinkered with to find what is optimal for the individual at that time.

One thing to keep in mind though is this: The Homo Spaien genome has been virtually unchanged in the past 100k years ( we hit the scene just after the last ice age...BIG ice age ). We are oportunistic omnivores which means we CAN eat just about anything. The reality is that there are certian "consequences' with various nutritional approaches. Information is king! "seek and you shall find."

[sooners04]

I am trying to decide how to make my off day diet on sat and sun when I dont train. Do I need 1 cheat day? I am trying to cut/lose body fat. On the off days, would I change all the foods I eat and lower carbs and calories?


Meal #1 7:45am - 2 scoops ON Whey Protein THIS WILL WORK
1 cup oats
2 Omeg 369 pills
1 Multi pro 32x

Meal #2 10:20am - detour protein bar REAL FOOD, PRO/FAT MEAL


Meal #3 12:00pm - 6 egg whites NEEDS A FAT SOURCE
1 cup broccoli cuts DON'T COUNT THE CARBS IN VEGGIES




Meal #4 (Preworkout) 3:00pm - lean chicken FINE
1 cup broccoli cuts
1/2 cup brown rice
2 Omeg 369 pills



Post workout - 2 scoops ON Whey Protein OK
1 scoop ON Glycoload NOT SURE WHATS IN IT, TRY SOME OATS INSTEAD



Meal #5 6:00pm - lean chicken GOOD
1/2 cup brown rice
1 cup broccoli cuts
1 Multi pro 32x



Meal #6 9:00pm - lean chicken NEEDS A FAT SOURCE
1 cup broccoli cuts


Meal #7 (Before bed) - 1/2 cup cottage cheese FINE
1 scoop ON Whey
2 tbsp natty pb


Totals 2619 calories 59g fat 249g carbs 292g protein

ON OFF DAYS EAT CARBS IN THE MORNINGS AND THEN PRO/FAT MEALS THE REST OF THE DAY IF YOUR NOT ACTIVE. IF YOU WANT TO KEEP YOUR MACROS EQUAL JUST CALCULATE YOUR FAT TO EQUAL THE CARBS YOU EAT ON THE WORKOUT DAYS. FAT= 9CALS PER GRAM, CARBS=4CALS PER GRAM DO THE MATH