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Thread: Diet Critique

  1. 03-23-2009, 05:08 PM #1
    Warbugg
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    Diet Critique

    Alright I figured it's about time to get serious. I've been lurking on here for about a week now. Started in the roids section then realized thats not where I needed to be. I've watched all of Milos's videos and pieced together a diet. I just need some help fine tuning it. Thanks.

    Stats
    18 years old
    6'
    270 lbs
    BF: no idea but I imagine mid to high 20s

    DIET

    7am

    4 egg whites/1 cup oatmeal/3 pieces wheat toast

    10am

    2 scoops whey protein

    12pm

    8oz baked or grilled chicken/celery/4 pieces wheat bread

    3:30pm(post workout)

    2 scoops whey protein (33g protein)

    6pm

    8oz lean beef/3 cups cooked broccoli

    8pm

    I need some kind of casein or cottage cheese here. What kind of cottage cheese and how much?


    Totals

    Protein-270g
    Carbs-131g
    Fat-47g

    So my total calories are 2043 (wow thats more than I expected, I expected to be too low)

    So my macros are 53/26/21. I feel that those might be a little off. In case you didn't notice I consider myself endomorphic with slow metabolism.


    I'm on the treadmill 20mins every morning at 5:30. Then I work out pretty hard for about an hour and fifteen minutes everyday around 3:30.

    Also does anyone have any subs for egg whites? I REALLY don't like them that much but I can deal with it if I have to.

    Thanks for all your help.

    Zack
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  2. 03-23-2009, 05:17 PM #2
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    FireGuy
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    I would bump the calories a minimum of 500 and double the cardio for starters.
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  3. 03-23-2009, 05:52 PM #3
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    Phate
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    what are you trying to accomplish with this?
    what is your TDEE?
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  4. 03-23-2009, 06:02 PM #4
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    FireGuy
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    I assumed with bf% in the high 20's he is looking to get a tad leaner. Guess I should have asked and not assumed.
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  5. 03-23-2009, 06:05 PM #5
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    Quote Originally Posted by FireGuy1 View Post
    I assumed with bf% in the high 20's he is looking to get a tad leaner. Guess I should have asked and not assumed.
    i agree with you, just wondering if he had any specific goals in mind
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  6. 03-23-2009, 07:26 PM #6
    Warbugg
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    Yeah I was looking to get leaner. Hopefully to go down about 30-40 pounds. Sorry for not specifying. I just used a TDEE calculator and it is telling me around 3501.

    When you say bump the calories, up or down?
    Last edited by Warbugg; 03-23-2009 at 07:29 PM.
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  7. 03-24-2009, 10:47 AM #7
    Warbugg
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    Bump
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  8. 03-24-2009, 11:37 AM #8
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    Phate
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    Quote Originally Posted by Warbugg View Post
    Alright I figured it's about time to get serious. I've been lurking on here for about a week now. Started in the roids section then realized thats not where I needed to be. I've watched all of Milos's videos and pieced together a diet. I just need some help fine tuning it. Thanks.

    Stats
    18 years old
    6'
    270 lbs
    BF: no idea but I imagine mid to high 20s

    DIET

    7am

    4 egg whites/1 cup oatmeal/3 pieces wheat toast
    up to 12 egg whites, is the oatmeal 1c measured dry?
    10am

    2 scoops whey protein
    add fibrous veges and change the shake to whole food
    12pm

    8oz baked or grilled chicken/celery/4 pieces wheat bread
    okay
    3:30pm(post workout)

    2 scoops whey protein (33g protein)
    double the protein and add 50g of a carb source
    6pm

    8oz lean beef/3 cups cooked broccoli
    how lean?
    8pm

    I need some kind of casein or cottage cheese here. What kind of cottage cheese and how much?
    you could use lean meat and fish oil, or low fat cottage cheese

    Totals

    Protein-270g
    Carbs-131g
    Fat-47g

    So my total calories are 2043 (wow thats more than I expected, I expected to be too low)

    So my macros are 53/26/21. I feel that those might be a little off. In case you didn't notice I consider myself endomorphic with slow metabolism.


    I'm on the treadmill 20mins every morning at 5:30. Then I work out pretty hard for about an hour and fifteen minutes everyday around 3:30.
    up to 40minutes low intensity in the morning
    Also does anyone have any subs for egg whites? I REALLY don't like them that much but I can deal with it if I have to.
    just chug the egg whites
    Thanks for all your help.

    Zack
    what are the stats on your protein powder?
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  9. 03-24-2009, 01:54 PM #9
    Warbugg
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    33g of protein per 2 scoops. Thanks for the advice. 12 egg whites *gulp* alright I can do that. Im adding a can of tuna to my postworkout which puts my protein at 55 for post workout. 2 bananas post workout is about 58g of carbs. So for postworkout I'm gonna do 2 scoops protein a can of tuna and 2 bananas.
    Last edited by Warbugg; 03-24-2009 at 02:16 PM.
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  10. 03-24-2009, 01:55 PM #10
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    Phate
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    Quote Originally Posted by Warbugg View Post
    33g of protein per 2 scoops. Thanks for the advice. 12 egg whites *gulp* alright I can do that.
    i meant all the stats, pro/carbs/fat

    just get some liquid egg whites and chug them, i've drank 32oz already today, no taste
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  11. 03-24-2009, 02:18 PM #11
    Warbugg
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    My protein is 33g protein 16g carbs and 9g fat.
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  12. 03-24-2009, 02:21 PM #12
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    Phate
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    Quote Originally Posted by Warbugg View Post
    My protein is 33g protein 16g carbs and 9g fat.
    not a good protein powder IMO, it gives you no control over the carbs and fats, i would get a different one or just use more whole food
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  13. 03-24-2009, 02:51 PM #13
    Warbugg
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    alright is there a certain one you suggest?
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  14. 03-24-2009, 02:59 PM #14
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    Quote Originally Posted by Warbugg View Post
    alright is there a certain one you suggest?
    optimum nutrition is good stuff
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  15. 03-24-2009, 04:38 PM #15
    Warbugg
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    alright thanks for the help. if i follow the rest of your suggestions does the diet look pretty decent?
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