Diet Critique Needed

**RyanRoss** · 11-21-2009, 01:32 PM

Been outta the game too long, figured I'd get some fresh opinions from everyone.

(This is my lean mass diet)

Meals # 1-3

10 egg whites, 2 yolks
2 pieces whole grain toast
1 cup oatmeal

Meal #4 (pre workout)

2 scoops whey
1 1/2 cups oatmeal

Meal #5 (post workout) 30 minutes after training

2 scoops whey
PWO supps
1 gatorade

Meal #6 (1 hour after post workout meal)
1 large chicken breast or Swordfish (40-50g worth of protein)
2 large baked potatos
1 cup brocolli

Meal #7 (before bed)
40g of casein protein from powder, cottage cheese, etc.

Meal #8 (I wake 4 hours after sleeping)
10 egg whites, 20g fat from fish oils.

Let me know what you guys think.

**TOP** · 11-21-2009, 01:44 PM

So meal 1-3 you are having 30 egg whites and 3 cups of oatmeal correct? What are your stats age height weight bf% Also whats the macro breakdownin all you are eating...TOP

**RyanRoss** · 11-21-2009, 01:57 PM

Originally Posted by **TOP**

So meal 1-3 you are having 30 egg whites and 3 cups of oatmeal correct? What are your stats age height weight bf% Also whats the macro breakdownin all you are eating...TOP

TOP looking lean if that's you in the avatar bro!!

I'm 24
5'8
190 lbs (I lost 30 over the course of the last two years from being off AAS)
Bodyfat 18%. Highest it's ever been due to stress, not training, no gear, bad diet. With me its either all or nothing. This court case has murdered me. Enough excuses though, its over with and time to get back on track.

I do cardio a few times a week too. 30 minutes in the AM monday wednesday and friday, and also I job 30 minutes in the evenings to keep my metabolism high, and bodyfat dropping.

**elpropiotorvic** · 11-21-2009, 02:35 PM

Aré u ok eating the dame meal 3 times a day?

**RyanRoss** · 11-22-2009, 02:34 AM

Originally Posted by elpropiotorvic

Aré u ok eating the dame meal 3 times a day?

Pre-Contest that's all I hate. 10 egg whites, 1 cup oatmeal for 5 meals. Then my pre/pwo shakes. That was it.

**Klimax** · 11-22-2009, 11:08 AM

I assume your goal is cutting right?

**RyanRoss** · 11-22-2009, 06:34 PM

Originally Posted by Klimax

I assume your goal is cutting right?

Right now I'm just trying to maintain my current weight eating cleaner food while dropping bodyfat.

Just saw your avatar--met Frank this year at the Arnold and let me tell you, he is a great guy bro. I'm a huge fan of his and he talked with me for probably 30 some minutes about diet, training, and I even got him to go into gear for a few minutes. He just had surgery on his elbow too. Super nice guy...Told me he hoped to see me in five years.

**Klimax** · 11-23-2009, 05:33 AM

Wow! You was really lucky.

**Narkissos** · 11-23-2009, 06:18 AM

Originally Posted by RyanRoss

Been outta the game too long, figured I'd get some fresh opinions from everyone.

(This is my lean mass diet)

Meals # 1-3

10 egg whites, 2 yolks
2 pieces whole grain toast
1 cup oatmeal

Meal #4 (pre workout)

2 scoops whey
1 1/2 cups oatmeal

Meal #5 (post workout) 30 minutes after training

2 scoops whey
PWO supps
1 gatorade

Meal #6 (1 hour after post workout meal)
1 large chicken breast or Swordfish (40-50g worth of protein)
2 large baked potatos
1 cup brocolli

Meal #7 (before bed)
40g of casein protein from powder, cottage cheese, etc.

Meal #8 (I wake 4 hours after sleeping)
10 egg whites, 20g fat from fish oils.

Let me know what you guys think.

I'm assuming your oats above are uncooked quantities... yes?

That being said, that's a shitload of carbs for someone who is 18+% bodyfat.

4.5 cups of (uncooked) oats alone = 246.6 gr carbs

You've also listed bread and potatoes... so your carb intake is much higher.

Your bf %, coupled with your own statements (re: stress), would lead one to believe that your glucose tolerance is blunted... So high carbs straight off the bat would make no sense whatsoever.

This diet needs a lot of revision mate.

**RyanRoss** · 11-23-2009, 08:30 PM

Originally Posted by Narkissos

I'm assuming your oats above are uncooked quantities... yes?

That being said, that's a shitload of carbs for someone who is 18+% bodyfat.

4.5 cups of (uncooked) oats alone = 246.6 gr carbs

You've also listed bread and potatoes... so your carb intake is much higher.

Your bf %, coupled with your own statements (re: stress), would lead one to believe that your glucose tolerance is blunted... So high carbs straight off the bat would make no sense whatsoever.

This diet needs a lot of revision mate.

Hey Corey,

Yeah totally uncooked. What would be your suggestion then bro? I've done shows but my problem with diet is that I either go to one end of the spectrum or the other. By that I mean that I will go totally low carb to diet down and up my fats (works for me but I am exhausted when it comes to energy) and when I bulk up tend to have my carbs TOO high it seems. Whatever you say to do, I will do. You want me to eat Lima beans, I'll eat Lima beans! I was reviewing your thread a couple of years back about the BMR formula and lean body weight formula but I couldn't calculate it right. I just know that if I'm 200 (weighed in today) at 18% (water tested) that leaves me with 164 lbs of lean body mass.

Adjust as needed, and I'd be more than happy to give you some progress pics. I'd even be willing to let you have them for your website if you have a before/after section.

Take care nark,

Awaiting your critique!

Edit: OK, I've tried to not go totally to one end of the spectrum or the other. What do you think of the changes? Adjust what you feel necessary bro!

45 min. AM cardio before meal #1

Meals # 1

10 egg whites
1 cup oatmeal
1/2 grape fruit
1 tbsp flax seed oil

Meal #2

10 egg whites
2 tbsp flax seed oil
1 cup brocolli

Meal #3
10 egg whites
2 tbsp flax seed oil
1 cup brocolli

Meal #4 (pre workout)

2 scoops whey
1 cup oatmeal

Meal #5 (post workout) 30 minutes after training

2 scoops whey
PWO supps
1 gatorade

Meal #6 (1 hour after post workout meal)
1 large chicken breast or Swordfish (40-50g worth of protein)
1 large baked potatos
1 cup brocolli

Meal #7 (before bed)
40g of casein protein from powder, cottage cheese, etc.

Meal #8 (I wake 4 hours after sleeping)
10 egg whites, 20g fat from fish oils.

Let me know what you guys think.

**RyanRoss** · 11-24-2009, 01:39 AM

bump

**RyanRoss** · 11-24-2009, 09:59 PM

bumpity bump bump boom

**Narkissos** · 11-25-2009, 11:22 PM

Sorry about that mate. Been hella busy.

Will check it out when I'm online later today. That cool?

**RyanRoss** · 11-26-2009, 12:55 AM

Originally Posted by Narkissos

Sorry about that mate. Been hella busy.

Will check it out when I'm online later today. That cool?

Much appreciated my friend.

Stay strong, can't wait for your input!

RR

**RyanRoss** · 11-29-2009, 04:41 PM

Bump for Nark!! Here's what I have for maintenance cal ratio's.

3200 cals. I'm 200 lbs.

45g protein per meal
54g carbs per meal
22g fats per meal

I figure I'll do my first meal after an hours cardio.

Meal #1 7.AM after 1 hr cardio
4 egg whites
4 whole eggs
1/2 cup oatmeal
1/2 grape fruit

Meal #2 10 AM

10 egg whites
2 tbsp flax seed oil
1 cup brocolli

Meal #3 12:30 PM
10 egg whites
2 tbsp flax seed oil
1 cup brocolli

Meal #4 (pre workout) 3:00 PM
2 scoops whey, 1 cup oatmeal

Meal #5 (post workout) 4:30 PM
2 scoops whey, 1/2 gatorade, 1/2 cup oatmeal

Meal #6 5:30 PM
1 large chicken breast
40g of carbs from baked potatos
1 cup brocolli

Meal #7 8:30 PM

1 large chicken breast
40g of carbs from baked potatos
1 cup brocolli

Meal #8 11:00 PM
2 scoops whey
2 tbsp flax seed oil.

Comes out to be about 3200 cals.

**Twist** · 11-29-2009, 08:22 PM

why all the fast digesting proteins (no diversity)?
and are the potatoes sweet?
are you trying to make all of your foods fast digesting foods?

I am not nark and he can give way way better advice so if he is helping you then I will leave it to him.

**RyanRoss** · 11-29-2009, 10:43 PM

Originally Posted by Twist

why all the fast digesting proteins (no diversity)?
and are the potatoes sweet?
are you trying to make all of your foods fast digesting foods?

I am not nark and he can give way way better advice so if he is helping you then I will leave it to him.

Hey bro any and all help is appreciated!! I just like the way my body responds to egg whites. I will occasionally switch a meal or two of them out for some lean beef, tuna, or chicken. The potatoes are just regular, I don't like sweet. However if those are better, I will switch to them, or rice. Just let me know your opinion.

**Twist** · 11-29-2009, 11:46 PM

Like I said, if Nark is gonna work with you then he is the man. But my input is...

Originally Posted by RyanRoss

Hey bro any and all help is appreciated!! I just like the way my body responds to egg whites. I will occasionally switch a meal or two of them out for some lean beef, tuna, or chicken. The potatoes are just regular, I don't like sweet. However if those are better, I will switch to them, or rice. Just let me know your opinion.

how about adding egg whites with beef or tuna etc? eat multiple sources at a time.

Originally Posted by RyanRoss

Bump for Nark!! Here's what I have for maintenance cal ratio's.

3200 cals. I'm 200 lbs.

45g protein per meal
54g carbs per meal
22g fats per meal

I figure I'll do my first meal after an hours cardio.
****sip protein or bcaa (or both lol)
Meal #1 7.AM after 1 hr cardio
4 egg whites
4 whole eggs
1/2 cup oatmeal
1/2 grape fruit
****sounds good for first meal, maybe cut out carbs to be depleted and continue your fat burn...?

Meal #2 10 AM

10 egg whites
2 tbsp flax seed oil
1 cup brocolli
****I would add beef to this meal, and broccoli is good.

Meal #3 12:30 PM
10 egg whites
2 tbsp flax seed oil
1 cup brocolli
****add some chicken instead of some eggs.

Meal #4 (pre workout) 3:00 PM
2 scoops whey, 1 cup oatmeal
****if not real food and you want to use a shake then use casein whey mix as casein will be slower digesting

Meal #5 (post workout) 4:30 PM
2 scoops whey, 1/2 gatorade, 1/2 cup oatmeal
****Drink your egg whites here!!! it's perfect, or eat eggs. I don't like the gatorade at all but you know your body.

Meal #6 5:30 PM
1 large chicken breast
40g of carbs from baked potatos
1 cup brocolli
****sweet potato or yams or only broccoli, I like only veggies for cutting.

Meal #7 8:30 PM

1 large chicken breast
40g of carbs from baked potatos
1 cup brocolli
****same as above, or cut out carbs completely is better IMO

Meal #8 11:00 PM
2 scoops whey
2 tbsp flax seed oil.
****pro/fat make it beef lean cut, this will give you slow digesting protein for the whole night.

Comes out to be about 3200 cals.

look for the ****

I would go maintenance calories if you are trying to cut and just make up the difference in cardio (500 calories+ per day) or do low carb if you just want to cut

**Narkissos** · 12-09-2009, 07:56 PM

bump!

**Twist** · 12-09-2009, 10:01 PM

I always see people leave with diets but never hear back from them... I wish I did though. like a thread titled "hey it worked" or something along those lines. I honestly don't think most people stick to it.