GOOD FAT BAD FAT QUESTION and my diet

[primokid]

Hey guys, ive started following a diet very similar to the one vishus posted for comp. My only question is with regards to the fat, can conola oil be considered a healthy source of fat (flax seems quite pricey)?

Feel free to crit my diet:

8am: 6egg whites 1 yolk scrambled in 1 tbs canola oil

9am:train

10:30am: Post workout meal replacement in 400ml milk

12:30am: 100g broccoli, 100g cauliflower, 100g spinach, 200g chicken breast, 1 tbs canola oil

2:30pm: meal replacement with 400ml fat free milk

4:30pm: 100g broccoli, 100g cauliflower, 100g spinach, 200g chicken breast, 1 tbs canola oil

6:30pm: 2 cans of john west tuna (mixed with a little green beans and tomato, but not much)

My aim is to reach 8% bodyfat sometime this year, im sitting on 13% (measured this past week)

[gbrice75]

Hey guys, ive started following a diet very similar to the one vishus posted for comp. My only question is with regards to the fat, can conola oil be considered a healthy source of fat (flax seems quite pricey)

Canola oil is a monounsaturated fat, so I guess you can consider it a healthy fat.

I don't have the time at the moment, but will take a look at your diet later.

[primokid]

Thanks a ton, will keep a lookout for your views- and feel free to recommend changes wherever possible! :-)

[gbrice75]

I wouldn't mind trying to help you out with your diet, but we do need to see macros for each meal. post it up with protein/carbs/fat/calories and we'll work it out!

[primokid]

Your help is much appreciated!! The ratio in terms of total grams is 252.1/164.3/64.1 (excuse the decimals, i try to be accurate with my servings). The ratio in caloric terms equates to 1008.4/657.2/576.9 - my total daily caloric intake is 2242.5 cals.

Here is the breakdown of calories per meal:

8am: 6egg whites 1 yolk scrambled in 1 tbs canola oil
257cal
Prot:22.3
Carbs:0.3
Fat:18.1

9am:train

10:30am: Post workout meal replacement in 400ml milk
517cal
Prot:47.5
Carbs:75.4
Fat:3

12:30am: 100g broccoli, 100g cauliflower, 100g spinach, 200g chicken breast, 1 tbs canola oil
384.4cal
Prot:60.6
Carbs:2.8
Fat:16.6

2:30pm: meal replacement with 400ml fat free milk
517cal
Prot:47.5
Carbs:75.4
Fat:3

4:30pm: 100g broccoli, 100g cauliflower, 100g spinach, 200g chicken breast, 1 tbs canola oil
384.4cal
Prot:60.6
Carbs:2.8
Fat:16.6

6:30pm: 2 cans of john west tuna (mixed with a little green beans and tomato, but not much)
145.6cal
Prot:13.6
Carbs:7.6
Fat:6.8

[gbrice75]

Your help is much appreciated!! The ratio in terms of total grams is 252.1/164.3/64.1 (excuse the decimals, i try to be accurate with my servings). The ratio in caloric terms equates to 1008.4/657.2/576.9 - my total daily caloric intake is 2242.5 cals.

Here is the breakdown of calories per meal:

8am: 6egg whites 1 yolk scrambled in 1 tbs canola oil
257cal
Prot:22.3
Carbs:0.3
Fat:18.1

Add 1/2 cup of oats here

9am:train

10:30am: Post workout meal replacement in 400ml milk
517cal
Prot:47.5
Carbs:75.4
Fat:3

Not sure what this meal replacement is, but most of them aren't that good. I'd drop this meal and go with a whey shake and another 1/2 cup oats

12:30am: 100g broccoli, 100g cauliflower, 100g spinach, 200g chicken breast, 1 tbs canola oil
384.4cal
Prot:60.6
Carbs:2.8
Fat:16.6

Add another complex carb here - sweeto potato, yam, brown rice, etc.

2:30pm: meal replacement with 400ml fat free milk
517cal
Prot:47.5
Carbs:75.4
Fat:3

Drop this and do a real meal here, you need real food. I don't think you're going to make any gains eating these meal replacements. Do a lean protein and complex carb

4:30pm: 100g broccoli, 100g cauliflower, 100g spinach, 200g chicken breast, 1 tbs canola oil
384.4cal
Prot:60.6
Carbs:2.8
Fat:16.6

Good meal - at this point it's up to you on whether to add a carb. Since it's getting later in the day, it might be a good idea to leave this meal as is

6:30pm: 2 cans of john west tuna (mixed with a little green beans and tomato, but not much)
145.6cal
Prot:13.6
Carbs:7.6
Fat:6.8
What time do you go to bed? I don't see a bedtime meal. Consider a casein shake and 1-2tbsp of natty PB.

Firstly, THANK YOU for posting the diet in the right format - this makes it so much easier for us all!

I made suggestions above in bold; I don't like the meal replacements, and I don't see any good complex carbs in your diet. Consider making the changes I suggested, although you may need to play around with your macros a bit.

[primokid]

Ok great, only fair for me to post something in a decent format, just glad you could help! I can see where it needs improvement, ill organise the the diet with the changes you've suggested and then post it up once I sort the macro's out, and as for the bedtime, I normally go to sleep at 10pm (8hrs pretty much every night).

[gbrice75]

Ok great, only fair for me to post something in a decent format, just glad you could help! I can see where it needs improvement, ill organise the the diet with the changes you've suggested and then post it up once I sort the macro's out, and as for the bedtime, I normally go to sleep at 10pm (8hrs pretty much every night).

Great, I look forward to seeing your revised diet. DEFINITELY add a meal right before you hit the pillow. Cottage cheese or a casein shake and natty PB, or a bit of steak.