Diet Critique

[bodybuilder1107]

allright i started a thread down below and had most questions answered, here is my diet so far, i have a bmr of 4100 but dropped it to 3600 to cut about 2 pounds a week between calorie deficit and cardio, i used the calculation where it accounts for activity and lean body mass and got these cals. im using a 40/40/20 ratio and will adjust carbs as necessary throughout the day and the diet after 2 weeks to see how weight loss is coming because i know first week you lose alot anyways so this is what i have so far im having a hard time coming up with stuff because it takes so much food to get to my requirements; cals a day+3600 p-350g/58 a meal c-350g/58 a meal f-77g/12 a meal

[U]WAKE UP[/U](6:10 A.M
2 LIPO6+200MG CAFFEINE
6 BCAA CAPS+3G BCAAS

CARDIO(7.AM)
1 hour on elliptical with HR at 130-140 bpm

MEAL 1(8:00 A.M POST CARDIO)
2.2 SCOOPS WHEYPROTEIN=p52 c-6 f-2 cals-250
1/2 cup oats in shake p-5 c-27 f-2,5 cals-150.5
1 banana p-1 c-27 f-1 cals-121
TOTALS P-59 C-60 F-5(low will have flax seed to get rest i have on order)

MEAL 2 (11:00A.M)
8 oz chix breast p-56 c-0 f-4 cals-260
almonds for fat
Need good carb source(maybee brown rice or sweet potatos?)

MEAL 3 (2:00P.M)
2 turkey or chicken burgers
red potatoes

MEAL4 (5:00)PRE W/O
CHIX BREAST P-56 C-0 F-4 CALS-260
almonds for FATS
1 1/2 cup brown rice (SHOULD BE DOUBLED FOR ENERGY?)

WEIGHT TRAINING (7 P.M)
TRAINING ONE BODY PART EACH TIME ONCE PER WEEK

POST W/O(AROUND 8 P.M)
2.5 SCOOPS WHEY POWDER P-60 C-7.5 F-2.5 CALS 292
WAXY MAIZE CARB SLAM POWDER(NOT SURE HOW MUCH I SHOULD HAVE POST W/O?)

MEAL 6(BEDTIME)
1 cup cottage cheese
7 eggwhite's
1 oz natural almonds

Thats what i have so far and stumped alittle but have the general idea i will use ALMONDS AND ALL NATURAL PEANUT BUTTER for my fat cionsumption besides whats allready in my food and not sure on fats before bed or post w/o and same on carb should i eat most of my carbs in the a.m and post wo than taper and have none in last meal? thanks alot for the help i plan to be on this on monday

[bodybuilder1107]

FOR REAL??? SO MUCH FOR BEING ON THIS BY MONDAY

[Deltasaurus]

Whats the Daily Marco's. and 1 cup of cattage cheese is like 28-30grams of pro

[bodybuilder1107]

Whats the Daily Marco's. and 1 cup of cattage cheese is like 28-30grams of pro

the daily macros are at the end of the paragraph

[mousetraps]

B sized red potatos... your new friend!

[bodybuilder1107]

B sized red potatos... your new friend!

are these low GI? need low gi for cutting right now

[bodybuilder1107]

Whats the Daily Marco's. and 1 cup of cattage cheese is like 28-30grams of pro

yeah there is 28g in one cup and i need about 55 a meal so thats alot and each half cup has 400mg of sodium to

[Phate]

are these low GI? need low gi for cutting right now

yeah, red potatos are low gi, just eat them cold, when they are heated up certain ways their GI goes up close to 30 points

yeah there is 28g in one cup and i need about 55 a meal so thats alot and each half cup has 400mg of sodium to

just throw in some chopped up egg whites

[bodybuilder1107]

Egg whites are a good cassiene for bed? And what do i do with the red potatoes? Eat them raw i cant bake them or anything, just updated diet after some research too so check it out

[Phate]

Egg whites are a good cassiene for bed? And what do i do with the red potatoes? Eat them raw i cant bake them or anything, just updated diet after some research too so check it out

egg whites aren't casein, but egg protein still takes around 4-6 hours to digest, as i said before, you don't HAVE to have casein before bed, whole food works as well

read this thread, it has the info on the potatoes

Sweet Potato Myth

[jimmyinkedup]

^^^my man phate meant to say eggs whites arent caesin....

[Phate]

^^^my man phate meant to say eggs whites arent caesin....

oh no jimmy, i mean they aren't protein, pure carbs baby, lol


nice catch bro, i can't believe i actually wrote that

[bodybuilder1107]

allright i started a thread down below and had most questions answered, here is my diet so far, i have a bmr of 4100 but dropped it to 3600 to cut about 2 pounds a week between calorie deficit and cardio, i used the calculation where it accounts for activity and lean body mass and got these cals. im using a 40/40/20 ratio and will adjust carbs as necessary throughout the day and the diet after 2 weeks to see how weight loss is coming because i know first week you lose alot anyways so this is what i have so far im having a hard time coming up with stuff because it takes so much food to get to my requirements; cals a day+3600 p-350g/58 a meal c-350g/58 a meal f-77g/12 a meal

[U]WAKE UP[/U](6:10 A.M
2 LIPO6+200MG CAFFEINE
6 BCAA CAPS+3G BCAAS

CARDIO(7.AM)
1 hour on elliptical with HR at 130-140 bpm

MEAL 1(8:00 A.M POST CARDIO)
2.2 SCOOPS WHEYPROTEIN=p52 c-6 f-2 cals-250
1/2 cup oats in shake p-5 c-27 f-2,5 cals-150.5
1 banana p-1 c-27 f-1 cals-121
TOTALS P-59 C-60 F-5(low will have flax seed to get rest i have on order)

MEAL 2 (11:00A.M)
8 oz chix breast p-56 c-0 f-4 cals-260
almonds for fat
Need good carb source(maybee brown rice or sweet potatos?)

MEAL 3 (2:00P.M)
2 turkey or chicken burgers
red potatoes

MEAL4 (5:00)PRE W/O
CHIX BREAST P-56 C-0 F-4 CALS-260
almonds for FATS
1 1/2 cup brown rice (SHOULD BE DOUBLED FOR ENERGY?)

WEIGHT TRAINING (7 P.M)
TRAINING ONE BODY PART EACH TIME ONCE PER WEEK

POST W/O(AROUND 8 P.M)
2.5 SCOOPS WHEY POWDER P-60 C-7.5 F-2.5 CALS 292
WAXY MAIZE CARB SLAM POWDER(NOT SURE HOW MUCH I SHOULD HAVE POST W/O?)

MEAL 6(BEDTIME)
1 cup cottage cheese
7 eggwhite's
1 oz natural almonds

Thats what i have so far and stumped alittle but have the general idea i will use ALMONDS AND ALL NATURAL PEANUT BUTTER for my fat cionsumption besides whats allready in my food and not sure on fats before bed or post w/o and same on carb should i eat most of my carbs in the a.m and post wo than taper and have none in last meal? thanks alot for the help i plan to be on this on monday

still havent gotten feedback on diet is this a good one to cut with i will be following this 4 days a week then adding 2 cals per lbm for 2 days to use the zig zag diet still not sure on pre andpost wo carbs though are they good choices for foods and in the right spots?

[bodybuilder1107]

egg whites aren't casein, but egg protein still takes around 4-6 hours to digest, as i said before, you don't HAVE to have casein before bed, whole food works as well

read this thread, it has the info on the potatoes

Sweet Potato Myth

yeah i threw in the cottage cheese and eggwhites for final meal still working some out and adding to it slowly

[bodybuilder1107]

[QUOTE=Phate;4383841]yeah, red potatos are low gi, just eat them cold, when they are heated up certain ways their GI goes up close to 30 points



so the best thing to do is boil them according to the thread and then let them cool before they are eaten? are these starchy or complex, starchy is not good for cutting correct?????

[Phate]

[QUOTE=bodybuilder1107;4384263]

yeah, red potatos are low gi, just eat them cold, when they are heated up certain ways their GI goes up close to 30 points



so the best thing to do is boil them according to the thread and then let them cool before they are eaten? are these starchy or complex, starchy is not good for cutting correct?????

they are fine for cutting, sweet potatoes have more starch than any other potato and they are one of the best sources you can eat

btw, potatoes are complex and starchy

[Phate]

allright i started a thread down below and had most questions answered, here is my diet so far, i have a bmr of 4100 but dropped it to 3600 to cut about 2 pounds a week between calorie deficit and cardio, i used the calculation where it accounts for activity and lean body mass and got these cals. im using a 40/40/20 ratio and will adjust carbs as necessary throughout the day and the diet after 2 weeks to see how weight loss is coming because i know first week you lose alot anyways so this is what i have so far im having a hard time coming up with stuff because it takes so much food to get to my requirements; cals a day+3600 p-350g/58 a meal c-350g/58 a meal f-77g/12 a meal

[U]WAKE UP[/U](6:10 A.M
2 LIPO6+200MG CAFFEINE
6 BCAA CAPS+3G BCAAS

i would add some glutamine if you have it here
CARDIO(7.AM)
1 hour on elliptical with HR at 130-140 bpm

i would drop the cardio to 40-45minutes, too long and you will start to enter gluconeogenesis
MEAL 1(8:00 A.M POST CARDIO)
2.2 SCOOPS WHEYPROTEIN=p52 c-6 f-2 cals-250
1/2 cup oats in shake p-5 c-27 f-2,5 cals-150.5
1 banana p-1 c-27 f-1 cals-121
TOTALS P-59 C-60 F-5(low will have flax seed to get rest i have on order)

MEAL 2 (11:00A.M)
8 oz chix breast p-56 c-0 f-4 cals-260
almonds for fat
Need good carb source(maybee brown rice or sweet potatos?)
either will work
MEAL 3 (2:00P.M)
2 turkey or chicken burgers
red potatoes

MEAL4 (5:00)PRE W/O
CHIX BREAST P-56 C-0 F-4 CALS-260
almonds for FATS
1 1/2 cup brown rice (SHOULD BE DOUBLED FOR ENERGY?)
don't double
WEIGHT TRAINING (7 P.M)
TRAINING ONE BODY PART EACH TIME ONCE PER WEEK

POST W/O(AROUND 8 P.M)
2.5 SCOOPS WHEY POWDER P-60 C-7.5 F-2.5 CALS 292
WAXY MAIZE CARB SLAM POWDER(NOT SURE HOW MUCH I SHOULD HAVE POST W/O?)
around 50-60g of carbs worth
MEAL 6(BEDTIME)
1 cup cottage cheese
7 eggwhite's
1 oz natural almonds

Thats what i have so far and stumped alittle but have the general idea i will use ALMONDS AND ALL NATURAL PEANUT BUTTER for my fat cionsumption besides whats allready in my food and not sure on fats before bed or post w/o and same on carb should i eat most of my carbs in the a.m and post wo than taper and have none in last meal? thanks alot for the help i plan to be on this on monday

i personally like to have a shake PWO, then 90 minutes later have a meal, you would break your bedtime meal into two minimeals and do this

[bodybuilder1107]

[QUOTE=Phate;4384572]

they are fine for cutting, sweet potatoes have more starch than any other potato and they are one of the best sources you can eat

btw, potatoes are complex and starchy

yeah ive been researchin and im gonna stick with the sweet potatoes and got answer on post wo carbs too so i have diet set and not gonna post to critique so just need to know opinions on wheat bread and if my cals look good and balanced and thats it seems like alot of food to be cutting, should i just run it for 2 weeks then see whats up and adjust carbs from there?

[bodybuilder1107]

where would you ad the glutamine? to the morning supps or after the cadio also i used the formula for .8g per lbm and says i need about 90 carbs post wo, got that from a couple different articles on bb.com

[Phate]

where would you ad the glutamine? to the morning supps or after the cadio also i used the formula for .8g per lbm and says i need about 90 carbs post wo, got that from a couple different articles on bb.com

glutamine before cardio

[bodybuilder1107]

glutamine before cardio

gotcha ill have it am with the rest before workout still take bcaas with it? rest looks good and alorie count ill be on this wednesday and give it 2 weeks to see where im at

[Phate]

gotcha ill have it am with the rest before workout still take bcaas with it? rest looks good and alorie count ill be on this wednesday and give it 2 weeks to see where im at

yeah, what you are doing is filling up your amino acid pool, which is burned off first in the event of gluconeogenesis

[bodybuilder1107]

yeah, what you are doing is filling up your amino acid pool, which is burned off first in the event of gluconeogenesis

i used the bmr that calculates with lbm but harris is 300 cals less which one is better? should i just run it for the 2 weeks and see where im at and then adjust accordingly?

[Phate]

i used the bmr that calculates with lbm but harris is 300 cals less which one is better? should i just run it for the 2 weeks and see where im at and then adjust accordingly?

in the end your body is going to dictate how your diet changes, both are just baselines

[bodybuilder1107]

allright bro im gonna hit it wednesday and hopoefully get my transformation thanks for all the help i appreciate it