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[Hittman]

Can someone critique my diet please?

I am 6'1" 200lbs. Just Started 10 week cycle of var (2 weeks @ 60mg / 8 weeks at 50mg of var + 4grams trib per day.).

Trying to cut some fat while maintaining ALL muscle(I am ~12.5% trying to get to 9-9.5% by end of cycle) Also trying to improve cardio vascular health--not going for the big body builder look--more the athletic look.

I know there is a lot of protein shakes. I was doing egg whites for breakfast but it is 4x as expensive as protein. If you think the 4x price is worth it I can convert back.

Also. Before bed it is a casein shake. Not a fan of cottage cheese.

LIFTING DAY DIET (Chest+Bi/Legs/Rest/Back+Tri's/Shoulders + Traps/Rest/Repeat



Meal Item Protein Carb Fat Total Calories

Cardio-- Jumping Rope Intervals. 1 minute hard--30 second rest 30 second easy--repeast... 10 times (20 minutes)


Breakfast Blueberries 0 27 0 523
9:30 Protein Shake 44 2 2
Oatmeal 4 33 2
Vitamins + Acai 0 5
Fish Oil 0 0 3

Snack Turkey/Ham 13 1 2 385
12:00 Whole Grain Tortilla 8 16 3
Almonds 1oz 28nuts 6 5 16

Pre-Workout Protein Shake 24 1 1 250
2:00 Yogurt 4oz 5 19 5
Jack3d

LIFT 2:30-3:20

Post-Workout Protein Shake 44 1 1 317
3:10 Raisens 1 31 0

CARDIO 3:25-3:55 Incline walk 3.5mph 9-10 incline

PW Meal Chicken Breast 55 0 3 549
4:45 Whole Grain Bagel 10 40 3
BBQ Sauce 0 12 0
Fish Oil 0 0 3

Dinner Chicken Breast 55 0 3 294
7:45 Ketchup 0 5 0
Fish Oil 0 0 3

Before Bed Protein Shake 44 2 2 202
11:45

Totals 313 200 52 2520

50% 32% 19%


Non-Lifting days I eliminate the pre/post workout . And add a protein shake and yogurt in between the "PWO Meal" and Dinner.

Also... I still do early morning cardio... And then I do speed intervals later in the day. 30 minutes. 1 min at 10mph--1 min at 3.5 mph--repeat 15 times. and i do abs.

Please feel free to leave ANY advice as I would love the help.

Thanks.

[gbrice75]

Can someone critique my diet please?

I am 6'1" 200lbs. Just Started 10 week cycle of var (2 weeks @ 60mg / 8 weeks at 50mg of var + 4grams trib per day.).

Trying to cut some fat while maintaining ALL muscle(I am ~12.5% trying to get to 9-9.5% by end of cycle) Also trying to improve cardio vascular health--not going for the big body builder look--more the athletic look.

I know there is a lot of protein shakes. I was doing egg whites for breakfast but it is 4x as expensive as protein. If you think the 4x price is worth it I can convert back.

Also. Before bed it is a casein shake. Not a fan of cottage cheese.

LIFTING DAY DIET (Chest+Bi/Legs/Rest/Back+Tri's/Shoulders + Traps/Rest/Repeat



Meal Item Protein Carb Fat Total Calories

Cardio-- Jumping Rope Intervals. 1 minute hard--30 second rest 30 second easy--repeast... 10 times (20 minutes)


Breakfast Blueberries 0 27 0 523
9:30 Protein Shake 44 2 2
Oatmeal 4 33 2
Vitamins + Acai 0 5
Fish Oil 0 0 3

I would drop the blueberries. Also I think the eggs are worth it - not just whites either. Keep the shake if you want but do 2 whole eggs here

Snack Turkey/Ham 13 1 2 385
12:00 Whole Grain Tortilla 8 16 3
Almonds 1oz 28nuts 6 5 16

Assuming the turkey/ham are cold cuts, not a great meal. Try for a better lean protein source, and a better complex carb source. This shouldn't be a snack, it should be meal 2. I'd probably drop the almonds here so as to not mix carbs and fat too much

Pre-Workout Protein Shake 24 1 1 250
2:00 Yogurt 4oz 5 19 5
Jack3d

Drop everything in this meal and do a lean protein/complex carb. You need the carbs to fuel your workout

LIFT 2:30-3:20

Post-Workout Protein Shake 44 1 1 317
3:10 Raisens 1 31 0

Drop the raisins

CARDIO 3:25-3:55 Incline walk 3.5mph 9-10 incline

PW Meal Chicken Breast 55 0 3 549
4:45 Whole Grain Bagel 10 40 3
BBQ Sauce 0 12 0
Fish Oil 0 0 3

Need a better complex carb here. brown rice, sweet potato, etc.

Dinner Chicken Breast 55 0 3 294
7:45 Ketchup 0 5 0
Fish Oil 0 0 3

Here's where you can add your almonds back in since carbs are dropped this late in the day. Almonds or any other good fat source

Before Bed Protein Shake 44 2 2 202
11:45

Add another fat source - some natty PB, almonds, etc

Totals 313 200 52 2520

50% 32% 19%


Non-Lifting days I eliminate the pre/post workout . And add a protein shake and yogurt in between the "PWO Meal" and Dinner.

Also... I still do early morning cardio... And then I do speed intervals later in the day. 30 minutes. 1 min at 10mph--1 min at 3.5 mph--repeat 15 times. and i do abs.

Please feel free to leave ANY advice as I would love the help.

Thanks.

Too many shakes for sure. I made some suggestions in bold - I put eggs back in meal 1 but let you keep the shake, so hopefully a little mix of both won't break the bank.

[Hittman]

I do not know where I saw it but are you not suppose to have simple sugars before your workout as you will burn them throughout?

Same is for the raisins directly after. People say post workout is an acceptable time for high GI carbs as your body can effectively use them.


I can definitely move the almonds and add the eggs into breakfast.

Also for the pre-workout... What do you recommend if I am going to lift 30 minutes after eating. I do not want anything too heavy sitting in my stomach.


Thanks

[gbrice75]

I do not know where I saw it but are you not suppose to have simple sugars before your workout as you will burn them throughout?

Same is for the raisins directly after. People say post workout is an acceptable time for high GI carbs as your body can effectively use them.


I can definitely move the almonds and add the eggs into breakfast.

Also for the pre-workout... What do you recommend if I am going to lift 30 minutes after eating. I do not want anything too heavy sitting in my stomach.


Thanks

I don't want you to have simple sugars pre-workout, but a complex carb instead. IMO brown rice isn't that heavy. PWO high GI carbs are more acceptable, but that's not as hot of a trend as it once was. If you want to continue, try to go with a more nutritious high GI carb than raisins/grapes.

Try eating pre-workout 1 hour (at least) before lifting - 30 mins isn't enough time to digest and get the max effect from the food.