Diet Critique...Please

**Eddie_m63** · 12-09-2009, 03:40 PM

I was doing this about a year and a half ago and i lost 15lbs in under two months...I was not eating Sweet potato, nor oaks...I forgot to add my chicken breast, thanks.

**Eddie_m63** · 12-09-2009, 03:41 PM

I eat all the high carb foods in the morning, such as oaks, sweet potato and peanut butter sandwhich.

**Twist** · 12-09-2009, 04:03 PM

oats?

Age: ?
Height: ?
Weight: ?
Bodyfat Percentage: ? If you don't know, post a pic or pm a reliable member for an estimate
TDEE: ?
BMR: ?
Goals: ? (gain or lose how much, in what time period, and don't just say gain muscle and lose fat)

Diet Plan
Meal 1 (time)
food1 = __g protein, __g carbohydrates, __g Fat
food2 = __g protein, __g carbohydrates, __g Fat
food3 = __g protein, __g carbohydrates, __g Fat
Total macros = __g protein, __g carbohydrates, __g Fat

Meal 2 (time)
food1 = __g protein, __g carbohydrates, __g Fat
food2 = __g protein, __g carbohydrates, __g Fat
Total Macros = __g protein, __g carbohydrates, __g Fat

Workout (time)
(insert where your workout is in the diet plan, and how long it is, and whether you do cardio or not)

Meal 3 (PWO) (time)
food1 = __g protein, __g carbohydrates, __g Fat
food2 = __g protein, __g carbohydrates, __g Fat
food3 = __g protein, __g carbohydrates, __g Fat
Total Macros = __g protein, __g carbohydrates, __g Fat

Meal 4 (time)
food1 = __g protein, __g carbohydrates, __g Fat
food2 = __g protein, __g carbohydrates, __g Fat
food3 = __g protein, __g carbohydrates, __g Fat
Total Macros = __g protein, __g carbohydrates, __g Fat

Meal 5 (time)
food1 = __g protein, __g carbohydrates, __g Fat
food2 = __g protein, __g carbohydrates, __g Fat
food3 = __g protein, __g carbohydrates, __g Fat
Total Macros = __g protein, __g carbohydrates, __g Fat

Meal 6 (before bed, Time)
food1 = __g protein, __g carbohydrates, __g Fat
food2 = __g protein, __g carbohydrates, __g Fat
food3 = __g protein, __g carbohydrates, __g Fat
Total Macros = __g protein, __g carbohydrates, __g Fat

Total Macros for the Whole Day
__g protein, __g carbohydrates, __g Fat, TOTAL CALORIES___, TDEE___

**Eddie_m63** · 12-09-2009, 05:41 PM

Male, 29 at 175 lbs with 19%bf. Want to look lean, some defenition and def lower my bf to at least 10%.

**POPS** · 12-09-2009, 07:25 PM

Originally Posted by Eddie_m63

Male, 29 at 175 lbs with 19%bf. Want to look lean, some defenition and def lower my bf to at least 10%.

We need to see some pics as well as your bmr and tdee. Besides, 19% and 175 I dont think thats right. Anyways, get these requests and either Twist, Top, or myself will help you out. Just for starters, I looked at your diet and it needs an overhaul. No biggie, Top and Twist helped me out. Well get you where you need to be...

**Twist** · 12-09-2009, 10:12 PM

I can't see that or quote it to make changes so rewrite it please.

**Eddie_m63** · 12-10-2009, 01:05 PM

Ok here's me. Take it easy OK.

First i was just over 180 lbs, second at about 175lbs

**Twist** · 12-10-2009, 02:38 PM

ok bro just rewrite the diet and we will get to it.

**Eddie_m63** · 12-10-2009, 09:24 PM

OK, here is the plan…

Meal 1.
4 Egg whites
I cup of Oaks
Cup of Green Tea Diet
Cal> 250, Carbs>34g, Fiber>10g, Protein>10g, Fat> 0

Meal 2.
Peanut Butter Sandwich
Cup of Green Tea, Diet
Cal> 400, Carbs>46g, Fiber>8g, Protein>15g, Fat>19g

Meal 3.
One Qusadilla
Cup of Green Tea, Diet.
Cal> 230, Carbs>26g, Fiber>3g, Protein>10g, Fat>9g

Meal 4.
Serving of Sweet Potato
One Banana (1 hour before workout)
Cal> 285, , Carbs>68g, Fiber>10g, Protein>5g, Fat> 0

Meal 5.
Boca Burger
Veggies
Cup of Green Tea, Diet
Cal> 210, Carbs>8g, Fiber>6g, Protein>15g, Fat>2.5g

Meal 6.
Chicken Breast
Veggies
Cup of Green Tea, Diet
Cal> 240, Carbs>10g, Fiber>4g, Protein>20g, Fat> 4

Meal 7.
Tuna With Crackers
Cup of Green Tea, Diet
Cal> 50, Carbs>0g, Fiber>0g, Protein>11g, Fat> 0

Totals.

Cal>>>>1665
Sodium> 2390mg,
Carbs>> 192g
Fiber>>>41
Sugars>>50g
Protein>86g,
Fat>>>>35g

Ok, so let me know if I should Increase/Decrease on one of this areas.

**Damienm05** · 12-10-2009, 09:56 PM

Originally Posted by Eddie_m63

OK, here is the plan…

Meal 1.
4 Egg whites
I cup of Oaks
Cup of Green Tea Diet
Cal> 250, Carbs>34g, Fiber>10g, Protein>10g, Fat> 0

I believe 4 egg whites alone has at least 16-18g of protein. So macros are off here. Regardless, have at least 6 egg whites and 2 whole eggs. All your meals are short on protein.

Meal 2.
Peanut Butter Sandwich
Cup of Green Tea, Diet
Cal> 400, Carbs>46g, Fiber>8g, Protein>15g, Fat>19g

This is a terrible meal. An example of an acceptable sandwich would be 2 slices of ezekiel bread with greens, tomato, light mayo, and turkey/chicken breast. The key is to go for complex carbs and lean proteins. We can use the peanut butter later in the day for your pro/fat only meals.

Meal 3.
One Qusadilla
Cup of Green Tea, Diet.
Cal> 230, Carbs>26g, Fiber>3g, Protein>10g, Fat>9g

Quesadillas have no place in a bodybuilding diet. Empty calories. You don't need carbs here even. Have lots of veggies and either chicken breast or fish.

Meal 4.
Serving of Sweet Potato
One Banana (1 hour before workout)
Cal> 285, , Carbs>68g, Fiber>10g, Protein>5g, Fat> 0

Sweet potato is very good here! The banana is also acceptable but I'd take it out. You need to add protein in your pre-workout meal. Lean steak is best but eggs/chicken/fish will do.

Meal 5.
Boca Burger
Veggies
Cup of Green Tea, Diet
Cal> 210, Carbs>8g, Fiber>6g, Protein>15g, Fat>2.5g

No. Hopefully you are starting to get the idea - all meals must contain protein. It is the bricks with which your body builds muscle. You MUST have protein post-workout here. So no Boca Burger - make it a whey protein shake with a serving natural peanut butter (from meal 2). Whey is beneficial as it will digest very quickly and satiate your body in the anabolic PWO state.

Meal 6.
Chicken Breast
Veggies
Cup of Green Tea, Diet
Cal> 240, Carbs>10g, Fiber>4g, Protein>20g, Fat> 4

Fine but check your macros. 4 oz. of chicken breast is more than twice as much as you have stated here. Unless you're only eating a few bites, it must be more. If you're eating just a few bites, eat more, lol.

Meal 7.
Tuna With Crackers
Cup of Green Tea, Diet
Cal> 50, Carbs>0g, Fiber>0g, Protein>11g, Fat> 0

No crackers, no carbs bud. This is your last meal and you won't burn them. The goal here is a slow-digesting protein to nourish as you sleep. You're not eating again for 8 more hours. Have a lean steak, ground beef, or ideally, a casein shake. Cottage cheese is good too but watch the sugar.

Totals.

Cal>>>>1665 More cals. Adding the protein above will do it.
Sodium> 2390mg,
Carbs>> 192g Fine but eat them in your early meals only.
Fiber>>>41 Can't have too much
Sugars>>50g Cut in 1/2
Protein>86g, You want at least 1g per body lb. Preferably 1.5-2g.
Fat>>>>35g Shoot for 60g of fat. Mainly via poly/mono-unsaturated sources.

Ok, so let me know if I should Increase/Decrease on one of this areas.

Look for bold corrections. You've got a lot to learn and your diet still needs work even if you implement them all right now. I'm short on time but the key things we need to do are:

1-Shoot for a full serving, 30-40g, of protein at every sitting.
2-Use complex carbs as fuel when needed. Not late in the day well after your workout and not simple carbs/sugars ever.
3-Embrace food/calories. You need to be eating more in general. Fill yourself up every 2 hours with fibrous veggies and lean meat. You will lose weight and build lean mass as long as you aren't binging on high G.I. carbs and fats between meals.
4-Understand the importance of EFA's and incorporate them in all meals as a fuel source when complex carbs are not present.
5- I've edited the diet on the assumption you're doing cardio when you workout. If you aren't, you need to be. It will yield results MUCH faster than diet alone.
6- use fitday.com for macros, yours are way off.

I wish I had more time because there's a lot of work before us but you seem dedicated and I trust that it'll all be sorted out shortly with help from the guys here.

**Eddie_m63** · 12-11-2009, 11:35 AM

Ok, that sounds good. I need some more input from other members...I know i might be low on some stuff but eveytime i eat them i get full. I don't feel weak, plenty of energy to workout. So what about my pics, is there any difference between the two?

**Eddie_m63** · 12-11-2009, 11:56 AM

ok, i'll go work on my diet. I also do about 15 min of walking before each workout. That's all. Thanks.

**bass** · 12-11-2009, 10:41 PM

Originally Posted by Eddie_m63

ok, i'll go work on my diet. I also do about 15 min of walking before each workout. That's all. Thanks.

do it after your workout then take your whey protein...do 30 minutes if you can, make sure its low intensity....

**bass** · 12-11-2009, 10:42 PM

Originally Posted by Eddie_m63

Ok, that sounds good. I need some more input from other members...I know i might be low on some stuff but eveytime i eat them i get full. I don't feel weak, plenty of energy to workout. So what about my pics, is there any difference between the two?

yes...

**POPS** · 12-11-2009, 11:01 PM

Originally Posted by Damienm05

Look for bold corrections. You've got a lot to learn and your diet still needs work even if you implement them all right now. I'm short on time but the key things we need to do are:

1-Shoot for a full serving, 30-40g, of protein at every sitting.
2-Use complex carbs as fuel when needed. Not late in the day well after your workout and not simple carbs/sugars ever.
3-Embrace food/calories. You need to be eating more in general. Fill yourself up every 2 hours with fibrous veggies and lean meat. You will lose weight and build lean mass as long as you aren't binging on high G.I. carbs and fats between meals.
4-Understand the importance of EFA's and incorporate them in all meals as a fuel source when complex carbs are not present.
5- I've edited the diet on the assumption you're doing cardio when you workout. If you aren't, you need to be. It will yield results MUCH faster than diet alone.
6- use fitday.com for macros, yours are way off.

I wish I had more time because there's a lot of work before us but you seem dedicated and I trust that it'll all be sorted out shortly with help from the guys here.

great advice Damien!

Honestly Id drop the sugar, period. Even if he has 25g of sugar each day will still be on the bad side. Once he rids his body of the sugar then he can start knocking down that bf....jmo...

**Damienm05** · 12-12-2009, 12:04 AM

Originally Posted by popsinc

great advice Damien!

Honestly Id drop the sugar, period. Even if he has 25g of sugar each day will still be on the bad side. Once he rids his body of the sugar then he can start knocking down that bf....jmo...

No need to be humble - zero sugar would be the ideal. I just know how hard it can be to go from 0-60 diet-wise if you don't already have a near-perfect physique to drive your goals. I remember when I was at 20% body fat, I put ketchup on my egg whites in the morning, barbecue sauce on my chicken, and ate bananas and honey roasted nuts and such before bed lol - and I thought I was doing well. Granted I was losing weight but only because my cals were low and I was never hungry because my stomach had shrunk so much. I was also stuck on the same weights and only thought I was making gains because my muscles were becoming more visible, lol. Now, at 9%, I feel guilty when I eat an extra serving of cottage cheese at night and wake up feeling fat! Everything in stride I guess.

**Eddie_m63** · 12-13-2009, 03:22 PM

Here's My second One...Purchase new foods and i really like it...Let me know what ya think, i also removed most of my sugar that came from sweet potato and banana, i really love my oaks so that stays...Thanks. Did i mention this stuff get expensive...

Meal 1.
5 Egg whites
I cup of Oaks
Cup of Green Tea Diet
Cal> 400, Carbs>41g, Fiber>12g, Protein>37g, Fat> 19g

Meal 2.
2 Slices of Whole Wheat Bread
One Whole Chicken Breast
Cup of Green Tea Diet
Maya, Avocado, Tomato, Mustard, Seasoning,
GREAT SANDWHICH.
Cal> 650, Carbs>10g, Fiber>4g, Protein>70g, Fat>3g

Meal 3.
Can of Tuna
Cup of Green Tea, Diet.
(Looking for something else here)

Cal> 140, Carbs>0g, Fiber>0g, Protein>32g, Fat>2g

Meal 4.
Fish Fillet
Veggies
Cal> 450, Carbs>35g, Fiber>7g, Protein>45g, Fat> 2

Snack
Protein Shake (Just ordered 5lbs)
Cal> 120, Carbs>3g, Fiber>2g, Protein>24g, Fat>1g

Meal 5
Lean Beef Patty
Veggies
Cal> 200, Carbs>2g, Fiber>0g, Protein>30g, Fat>5g

Totals.

Cal>>>>1900
Carbs>> 60g
Fiber>>>25g
Protein>206g
Fat>>>>30g

**Twist** · 12-14-2009, 03:29 AM

Originally Posted by Eddie_m63

Here's My second One...Purchase new foods and i really like it...Let me know what ya think, i also removed most of my sugar that came from sweet potato and banana, i really love my oaks so that stays...Thanks. Did i mention this stuff get expensive...

Meal 1.
5 Egg whites
I cup of Oaks Do you mean oats??
Cup of Green Tea Diet
Cal> 400, Carbs>41g, Fiber>12g, Protein>37g, Fat> 19g

****this is good, i think your macros are off. to lazy to check.

Meal 2.
2 Slices of Whole Wheat Bread
One Whole Chicken Breast
Cup of Green Tea Diet
Maya, Avocado, Tomato, Mustard, Seasoning,
GREAT SANDWHICH.
Cal> 650, Carbs>10g, Fiber>4g, Protein>70g, Fat>3g

****70g of protein in 1 chicken breast... idk about that bud

Meal 3.
Can of Tuna
Cup of Green Tea, Diet.
(Looking for something else here)

Cal> 140, Carbs>0g, Fiber>0g, Protein>32g, Fat>2g

****I think your macros are off cuz 1 can of tuna is like 15g protien.

Meal 4.
Fish Fillet
Veggies
Cal> 450, Carbs>35g, Fiber>7g, Protein>45g, Fat> 2

****great

Snack
Protein Shake (Just ordered 5lbs)
Cal> 120, Carbs>3g, Fiber>2g, Protein>24g, Fat>1g

Meal 5
Lean Beef Patty
Veggies
Cal> 200, Carbs>2g, Fiber>0g, Protein>30g, Fat>5g

****good

Totals.

Cal>>>>1900
Carbs>> 60g
Fiber>>>25g
Protein>206g
Fat>>>>30g

make sure your macros are in check bro. i don't think they are.
look for the ****

**Damienm05** · 12-14-2009, 10:58 AM

The medium-sized cans of solid-white albacore I eat are like 30g of pro. Different varieties, packed with more water can be as low as 15g. It really depends on the tuna type. It looks better, Twist has you all set.

**dj_pacman51** · 12-14-2009, 11:06 AM

I know the green tea is tasty, but try and ween off to water. I'll carry my gallon around and sip on that bad boy all day. It'll suck like the first week or so, but you'll get used to it. I think the last time I had a flavored drink was last month. That was the gatorade pwo. I found out it was bad for my goal so now all i have left is water lol. But for real tho...after I stopped drinking all the sweet drinks I dropped some BF right off the bat.

**Eddie_m63** · 12-14-2009, 07:53 PM

Originally Posted by Twist

make sure your macros are in check bro. i don't think they are.
look for the ****

Well the tuna that i purchase suppose to have 16g of protein per serving two servings per can. The chicken i think i went a little high but according to servings and what i am eating i should be pretty closed.

**Eddie_m63** · 12-14-2009, 07:54 PM

Originally Posted by dj_pacman51

I know the green tea is tasty, but try and ween off to water. I'll carry my gallon around and sip on that bad boy all day. It'll suck like the first week or so, but you'll get used to it. I think the last time I had a flavored drink was last month. That was the gatorade pwo. I found out it was bad for my goal so now all i have left is water lol. But for real tho...after I stopped drinking all the sweet drinks I dropped some BF right off the bat.

I was wondering about that myself. But having no calories, fat, sugar it seems like a good choice but will stick with water, thanks.

**Twist** · 12-14-2009, 10:51 PM

caffeine speeds up, then slows down the metabolism. I forgot where I read that though.

**Twist** · 12-14-2009, 10:53 PM

Originally Posted by Damienm05

The medium-sized cans of solid-white albacore I eat are like 30g of pro. Different varieties, packed with more water can be as low as 15g. It really depends on the tuna type. It looks better, Twist has you all set.

actually I did nothing, you did it in the post below

Originally Posted by Damienm05

Look for bold corrections. You've got a lot to learn and your diet still needs work even if you implement them all right now. I'm short on time but the key things we need to do are:

1-Shoot for a full serving, 30-40g, of protein at every sitting.
2-Use complex carbs as fuel when needed. Not late in the day well after your workout and not simple carbs/sugars ever.
3-Embrace food/calories. You need to be eating more in general. Fill yourself up every 2 hours with fibrous veggies and lean meat. You will lose weight and build lean mass as long as you aren't binging on high G.I. carbs and fats between meals.
4-Understand the importance of EFA's and incorporate them in all meals as a fuel source when complex carbs are not present.
5- I've edited the diet on the assumption you're doing cardio when you workout. If you aren't, you need to be. It will yield results MUCH faster than diet alone.
6- use fitday.com for macros, yours are way off.

I wish I had more time because there's a lot of work before us but you seem dedicated and I trust that it'll all be sorted out shortly with help from the guys here.