Critique My Diet Please

[Mr. Carter]

This is my first true diet plan where I am keeping track of my Mac/Nut and when I eat.

My short term goal is to try to keep on this diet for at least 3 months. Showing myself I have the will power and dedication to be serious. I would like to get leaner but not lose too much weight.


30 yrs old
5'3
155 lbs
BF% est 15-17%

USING Harris Benedict Formula
BMR = 1627.32
Moderate Activety 1.55
1627.32x1.55= 2522

Diet Plan
6AM Cardio 30-45 miunutes Mon, Wed, Fri

Meal 1 (7am)
1cup Eggwhites = 24g protein, 4g carbohydrates, 0g Fat, 120 Cal
3/4 cup oats = 7.5g protein, 40.5g carbohydrates, 4.5g Fat, Cal 225
Total macros = 31.5g protein, 44.5g carbohydrates, 4.5g Fat, Cal 345

Meal 2 (10am)
Monster milk 1 scoop = 25g protein, 9g carbohydrates, 4.5g Fat, Cal 175

Meal 3 (12:30pm)
Chicken Breast 8oz = 48g protein, 0g carbohydrates, 3g Fat, Cal 220
Flax Seed 2 tbsp = 3g protein, 4g carbohydrates, 6g Fat, Cal 90
Multivitamin
Total Macros = 51g protein, 4g carbohydrates, 9g Fat, Cal 310

Meal 4 (3pm)
Monster milk 1 scoop = 25g protein, 9g carbohydrates, 4.5g Fat, Cal 175

Meal 5 (5pm)
Preworkout Bar = 29g protein, 28g carbohydrates, 3g Fat, Cal 257

Workout 5:30pm-6:30pm Mon/Tues/Thurs/Sat

Meal 6 (6:30pm)
PWO Shake = 24g protein, 37g carbohydrates, 1g Fat, Cal 250

Meal 7 (7:30pm)
Swai Fillets (fish) 2 = 42g protien, 0g carbohydrates, 18g Fat, Cal 340
Brown Rice 1/4 cup = 4g protien, 35g carbohydrates, 1.5g Fat, Cal 150
Total Macros = 46g protein, 35g carbohydrates, 19.5g Fat, Cal 490

Meal 8 (9pm)
100% Whey Shake = 34g protien, 3g carbohydrates, 0g Fat, Cal 130

Total Macros for the Whole Day

255.5g protein, 169.5g carbohydrates, 46g Fat, Cal 2132

Bedtime (10:30/11pm)


Some questions I have what do I do about pre and pwo meals on the days I dont work out?

Open minded, so shoot any ideas, thoughts or opinions

[gp170]

Your diet looks pretty solid, From what I see you could add a few more carbs before the gym. During meal 3 I would add a cup of brown rice or maybe a sweet potato. It will help give you more energy in the gym and not hurt you because its early in the day. Also for meal 8, I would switch out the 100% whey protein for a Casein protein because it releases alot slower and will keep you anabolic longer and slow you down from going catabolic. Whey protein is digested and processed in about 45 min, as for casein protein, its up to 8 hours. Good luck, Hope you can benefit.

[Mr. Carter]

Your diet looks pretty solid, From what I see you could add a few more carbs before the gym. During meal 3 I would add a cup of brown rice or maybe a sweet potato. It will help give you more energy in the gym and not hurt you because its early in the day. Also for meal 8, I would switch out the 100% whey protein for a Casein protein because it releases alot slower and will keep you anabolic longer and slow you down from going catabolic. Whey protein is digested and processed in about 45 min, as for casein protein, its up to 8 hours. Good luck, Hope you can benefit.

Thanks GP, thats good info, I will tweak it.

[Turkey]

This is my first true diet plan where I am keeping track of my Mac/Nut and when I eat.

My short term goal is to try to keep on this diet for at least 3 months. Showing myself I have the will power and dedication to be serious. I would like to get leaner but not lose too much weight.


30 yrs old
5'3
155 lbs
BF% est 15-17%

USING Harris Benedict Formula
BMR = 1627.32
Moderate Activety 1.55
1627.32x1.55= 2522

Diet Plan
6AM Cardio 30-45 miunutes Mon, Wed, Fri

Meal 1 (7am)
1cup Eggwhites = 24g protein, 4g carbohydrates, 0g Fat, 120 Cal
3/4 cup oats = 7.5g protein, 40.5g carbohydrates, 4.5g Fat, Cal 225
Total macros = 31.5g protein, 44.5g carbohydrates, 4.5g Fat, Cal 345

Meal 2 (10am)
Monster milk 1 scoop = 25g protein, 9g carbohydrates, 4.5g Fat, Cal 175

Meal 3 (12:30pm)
Chicken Breast 8oz = 48g protein, 0g carbohydrates, 3g Fat, Cal 220
Flax Seed 2 tbsp = 3g protein, 4g carbohydrates, 6g Fat, Cal 90
Multivitamin
Total Macros = 51g protein, 4g carbohydrates, 9g Fat, Cal 310

Meal 4 (3pm)
Monster milk 1 scoop = 25g protein, 9g carbohydrates, 4.5g Fat, Cal 175

Meal 5 (5pm)
Preworkout Bar = 29g protein, 28g carbohydrates, 3g Fat, Cal 257

Workout 5:30pm-6:30pm Mon/Tues/Thurs/Sat

Meal 6 (6:30pm)
PWO Shake = 24g protein, 37g carbohydrates, 1g Fat, Cal 250

Meal 7 (7:30pm)
Swai Fillets (fish) 2 = 42g protien, 0g carbohydrates, 18g Fat, Cal 340
Brown Rice 1/4 cup = 4g protien, 35g carbohydrates, 1.5g Fat, Cal 150
Total Macros = 46g protein, 35g carbohydrates, 19.5g Fat, Cal 490

Meal 8 (9pm)
100% Whey Shake = 34g protien, 3g carbohydrates, 0g Fat, Cal 130

Total Macros for the Whole Day

255.5g protein, 169.5g carbohydrates, 46g Fat, Cal 2132

Bedtime (10:30/11pm)


Some questions I have what do I do about pre and pwo meals on the days I dont work out?

Open minded, so shoot any ideas, thoughts or opinions

-too many shakes, and Muscle Milk is IMO, a very bad choice for someone looking to lean out (and in general as a pro powder -- too much extra crap)

replace meals 2 and 4 with real food; your results will be way better; meal 2 should be a pro/starchy carb meal, and meal 4 should be a pro/fat meal

-preworkout bar must be eliminated, as energy bars, regardless of brand, are candy bars with protein; go for some pro, and fruit here

-what is your PWO shake, is it Muscle Milk? just curious as to the source of those 37g of carbs

-meal 8 is a bit too close to meal 7 IMO, but even then, I would recommend real food as opposed to the shake

[Mr. Carter]

-too many shakes, and Muscle Milk is IMO, a very bad choice for someone looking to lean out (and in general as a pro powder -- too much extra crap)

Thanks, why would the MONSTER MILK be a bad choice?

replace meals 2 and 4 with real food; your results will be way better; meal 2 should be a pro/starchy carb meal, and meal 4 should be a pro/fat meal

Any examples? I will be at work and will take these meals on break. It would be so much easier to slam a shake on break.

-preworkout bar must be eliminated, as energy bars, regardless of brand, are candy bars with protein; go for some pro, and fruit here

I was going to make my own preworkout bar, I seen a recipe, 8scp of whey, few cups of oats, no fat pudding, skim milk and then put in the fridge.

-what is your PWO shake, is it Muscle Milk? just curious as to the source of those 37g of carbs

It is Optimun Nutrition. 100% whey mixed in a gatorade. I seen the video where Milos said simple sugar after a workout would be a good idea.

-meal 8 is a bit too close to meal 7 IMO, but even then, I would recommend real food as opposed to the shake

I can eat later, But all this real food is going to be hard to stuff down.

Thanks for the reply Turkey

[Turkey]

I can eat later, But all this real food is going to be hard to stuff down.

Thanks for the reply Turkey

-monster milk contains moderate amounts of fats and carbs, as well as a blend of different proteins; you want straight up whey isolate for your shakes, then you add what you want in terms of fat and carbs, be it some PB, fruit, oats, etc.

-do you have access to a fridge? i highly recommend pre-cooking food the night before, so all you have to do his heat it up or eat it; buy like a couple pounds of chicken breast, cook it up, then you have several easy-to-eat, portable pro sources; beef jerky (the lean stuff) is ok to snack on too

e.g. a couple handfuls of almonds or a homemade tuna salad can satisfy your fat sources (and pro in the case of tuna salad), and some fruit or raw veggies can make up some of your carb sources

-prior to your workout, a shake with some oats mixed in would be good; a shake with some fruit would be fine too

-PWO shake needs more carbohydrate

[Turkey]

I can eat later, But all this real food is going to be hard to stuff down.

right now, it may seem cumbersome, but once you get into the routine, it'll become just that -- routine

you'll learn a lot about food and what works for you, and over time, be able to manipulate your food choices to achieve your goals

shakes have their time and place, and if you only have time for a shake, then go for it b/c eating every 2-3 hours is crucial; but if you have a better option with real food, TAKE IT!

[Mr. Carter]

Thanks

[Twist]

Replace all of your shakes/protein bars/any other short cut meal with real food and watch yourself grow.

Oh yeah and since you are at a high bf%, then make only 2 meals with carbs that are not green veggies, the rest of your meals with carbs should be green veggies. try to make all of the meals with nonveggie carbs your pre-activity meals.

[Mr. Carter]

Thanks Twist.

[MayTryIt]

oops