My typical day

[ejb3]

Hello all. I've been cruising this site for quite some time(I don't really log-in) and, decided to throw up what typically is my diet. I have been following this type of diet for the past 3months or so and, its working out pretty good. Prior to 3months ago I was on a hiatus (about 2yrs) from the gym & diet in general. Before those 2 years I was pretty decent with diet/exercise. I kind of have to considering I have type 1 insulin dependent diabetes(since 16yo). Currently on an insulin pump and, have had avg blood sugars of 95-150 since the age of 17 (occasional highs and lows). Below is my typical day of what I put into my body. Just looking for pointers/mistakes/etc...


BF: Not very sure. Will try and get a caliper test in the gym when I can but, prob 23%+
Age: 30
Height: 5'11"
Weight: 210lbs
Cycle Exp: None
Gym Exp: lifting since age 20. Stopped for about 2yrs at age 28.
Goals: 190-195lbs @ mid-teens BF

8am
Morning cardio on empty stomach for 45min

9:30am
1cup oats, 2-3whole eggs (boiled), 1scoop whey, multivitamin
660(500)cals/ 25(19)fat/62carb/42(36)protein

12:30pm
4oz fish(tuna steak, basa, grilled catfish), 1cup veggies, 1cup rice (brown/wild), 1/2 cup perdue shortcuts
630cals/ 17fat/50carb/45protein

04:00pm(pre-workout)
1/2 cup oats, 2scoops whey
390cals/ 5fat/35carb/48protein

05:15pm
Lift - Resistance train

06:45pm(PWO)
1/2 cup oats, 2scoops whey
390cals/ 5fat/35carb/48protein

08:15pm
can tuna/lean meat/almonds/avacado/etc. Pro-fat meal
400cals/ 25fat/10carb/45protein

11:00pm
1cup non-fat cottage cheese w/2tbspn all natural PB
380cals/ 20fat/14carb/35protein

Approximate Daily Totals:
2200cals/72gfat/206gcarbs/222gpro

After I looked at the macros I think that my fat intake may be a bit high. Was thinking of adding another 1/2 cup oats to the pre/post workout meals(yes, they are shakes but, I have tried eating whole meals but feel bloated during the workout)I try to stay away from carbs post 8pm. Workout split is:

Monday-Chest/Tri
Tuesday - Back/Bi
Wed - Off
Thurs - Legs
Fri - Shoulders

I have a gym located in the office bldg of where I work which is free and, has decent equipment. Typical day is come in at 7:45am on a fast, do cardio, follow meals above, then go back down at around 5:15pm to lift. Usually don't get home until about 7:50pm-8:00pm. Ok, I'm rambling now so I'll stop.

[Prada]

Try to increase the protein to avoid being catabolic and losing muscle mass and the only the element I see you having to alter is your carbs. If you dont see results the start gradualy cutting the carbs

[Prada]

Hello all. I've been cruising this site for quite some time(I don't really log-in) and, decided to throw up what typically is my diet. I have been following this type of diet for the past 3months or so and, its working out pretty good. Prior to 3months ago I was on a hiatus (about 2yrs) from the gym & diet in general. Before those 2 years I was pretty decent with diet/exercise. I kind of have to considering I have type 1 insulin dependent diabetes(since 16yo). Currently on an insulin pump and, have had avg blood sugars of 95-150 since the age of 17 (occasional highs and lows). Below is my typical day of what I put into my body. Just looking for pointers/mistakes/etc...


BF: Not very sure. Will try and get a caliper test in the gym when I can but, prob 23%+
Age: 30
Height: 5'11"
Weight: 210lbs
Cycle Exp: None
Gym Exp: lifting since age 20. Stopped for about 2yrs at age 28.
Goals: 190-195lbs @ mid-teens BF

8am
Morning cardio on empty stomach for 45min

9:30am
1cup oats, 2-3whole eggs (boiled), 1scoop whey, multivitamin
660(500)cals/ 25(19)fat/62carb/42(36)protein
I would cut the protein and increase real food derived protein, as in more eggs. You're only getting around 7-8 grams from the eggs.

12:30pm
4oz fish(tuna steak, basa, grilled catfish), 1cup veggies, 1cup rice (brown/wild), 1/2 cup perdue shortcuts
630cals/ 17fat/50carb/45protein

04:00pm(pre-workout)
1/2 cup oats, 2scoops whey
390cals/ 5fat/35carb/48protein
Try consuming a meal pre workout rather then a shake.
05:15pm
Lift - Resistance train

06:45pm(PWO)
1/2 cup oats, 2scoops whey
390cals/ 5fat/35carb/48protein

08:15pm
can tuna/lean meat/almonds/avacado/etc. Pro-fat meal
400cals/ 25fat/10carb/45protein
Should rather have a PRO/CARB meal versus PRO/FAT

11:00pm
1cup non-fat cottage cheese w/2tbspn all natural PB
380cals/ 20fat/14carb/35protein

Approximate Daily Totals:
2200cals/72gfat/206gcarbs/222gpro

After I looked at the macros I think that my fat intake may be a bit high. Was thinking of adding another 1/2 cup oats to the pre/post workout meals(yes, they are shakes but, I have tried eating whole meals but feel bloated during the workout)I try to stay away from carbs post 8pm. Workout split is:

Monday-Chest/Tri
Tuesday - Back/Bi
Wed - Off
Thurs - Legs
Fri - Shoulders

I have a gym located in the office bldg of where I work which is free and, has decent equipment. Typical day is come in at 7:45am on a fast, do cardio, follow meals above, then go back down at around 5:15pm to lift. Usually don't get home until about 7:50pm-8:00pm. Ok, I'm rambling now so I'll stop.

Your 3 pre-workout meals is where I would eliminate some carbs, if needed.

[ejb3]

I will try and omit the whey from meal1. I will just get 7-8 hardboiled eggs and eat 2 whole and peel the whites off the others. I love eggs with hotsauce!

I'll see what I can do about eating a meal as opposed to a shake at meal3. Although the shake has been working well ever since I started throwing oats in the shake. What would you consider a good pre-workout meal to consume 1hr prior to workout? Tuna/rice, Chicken/potato? I used to eat turkey breast on 7-grain bread prior to switchin to a shake. That was back 2yrs ago and in the beginning of this diet for the first month or so.

I'll try for a yam/potato/rice as opposed to a fat in meal5. I'm a bit more insulin resistant at around that time hence the pro-fat meal. I'll try making it a pro-carb meal tonight and see how I feel at around 11:00pm.

Ty for the input so far.

Edited to ask if anyone thinks that 72-75grams of fat per day is a bit much? Just curious.

[ejb3]

Also was thinking of upping the oats in PWO (Meal4) to 1cup as opposed to 1/2. That would give me another 27grams carbs for that meal along with an extra 150cals for the day. Was looking at using dextrose/WaxyMaize for PWO but, kinda worried how bad that will affect my blood sugars.

[Prada]

Yes, 7-8 eggs you state would be much better but by all means you can keep the whey in there as well if so desired.

For meal 3, yes those suggestion you made are good, if I consume pasta in a day this is where I would have it.

As far as fat is concerned, you are consuming less then 100gs and they come from eggs,fish and PB so you are ok.