Originally Posted by
badmoto
30 yrs old
5'10"
170 lbs
BMR 1756
I've been on a 3500 cal diet for a week and keep thinking I need to change it up. Here's the current and I've broken it down and find it's actually about 3300 cal.
7:00 am
1/2 cup rolled oats
1.5 cups milk I'd reduce this portion significantly or remove the milk completely and do more oats. That's a lot of sugar and dairy is hard to digest.
2 scoops whey/casein protein (total of 40g protein)
9:30 am
whole wheat PB&J with 4 tbs peanut butter and a little jelly. This isn't a lunch for a grown man. You gonna eat a grilled cheese too? Just being a dick but seriously, this needs to go. Bread is a heavily processed carb source (yes, most wheat bread is crap). PB is a poor fat choice unless you're buying organic (Ingredients = peanuts, salt ONLY). Jelly, even a little bit, is pure sugar and basically an empty calorie. Lastly, there is no complete animal protein source here. Goals for this meal: 30-50g lean protein (Egg whites, chicken, tuna, turkey, lean ground beef, etc.), 30-50g minimally processed complex carbs (oats, sweet potato, brown rice, lentils, corn, etc.)
12:00 noon
1 tuna fish sandwich with 1 can albacore, 2 tbs spicy mustard, relish, and seasoned salt. Watch the relish if you're very serious about the diet as it can be super high in salt/sugar. I'm sure the portion is small enough that it's not hurting anything but just a thought. As for the bread component. Look into Ezekiel bread by foods for life or other similar breads. They are flourless, made with spouted grains, tasty, and only have a GI value of 30-40.
2:30
whole wheat PB&J with 4 tbs peanut butter and a little jelly. (again)
1 bananna Same feedback as the first time. Scrap the meal and do lean protein/complex carb. The banana can stay but probably shouldn't as it's yet more sugar.
5:00 pm
1/2 cup rolled oats (again and not liking as evening food)
1 1/2 cup milk, same protein shake Yeah, I feel you on oats in the PM. I'd have a more substantial meal and remove the shake and just do, as an example, like 8 oz. fish (or lean meat) and 3/4 cup brown rice (or some corn on the cob, beans, lentils, whatever!)
8:00 pm dinner
5 to 6 oz skinless chicken breast BBQ, bbq sauce, salt, pepper
1 cup milk I'd remove this.
1/2 cup brown rice
1/2 cup veggies. Make sure these are fibrous green veggies (broccoli, asparagus, green beans,and such). Nice BB meal though. Go find a low-sugar BBQ sauce if you need it for your chicken as 1 tbsp. of most will yield like 6g of sugar.
9:30
low fat yogurt
handfull strawberries or fruit Bad for the following reasons. Yogurt is sugar. Fruit is sugar. Sugar is carbs. Carbs right before bed serve no purpose since energy expenditure is minimal. They'll likely just be stored. Again, there's no significant protein source. Components we should have here: slow digesting protein source to nourish all night (casein, cottage cheese, lean steak) and a fat source as an alternative energy source to carbs and to further slow the digestion of protein to keep you rich is amino acids while you sleep and ensure you're not eating up muscle. Add back about 20g of fat in the form of PB (organic) that I removed from earlier meals.
I've taken this diet from a link on our forum. The problem I have is that the chicken is quite boring, not much of a real meal and I don't like oatmeal in the evening. Biggest thing I hate is the morning protein, makes me sick to my stomach and the sugar gives me morning headaches. I need to keep it at 3500 cal or so. Please help! Also, I am going to starting my workout later at 5 now so I need to have my protein incorporated into dinner and a pre workout meal that makes sense at around 4:00 Even if it's just a light carb snack or something. Guys, I f'n suck at making this diet stuff and need your help. PLEASE! Thanks Just make sure to eat a lean protein/complex carb meal like 30 minutes prior to your WO and slam a whey shake directly after. As soon as you get home, eat a whole food meal like the one you currently have for dinner. Simple. Keys: complex carbs and protein to fuel your workout and ensure you're not eating up lean tissue. Whey directly PWO for fast recovery. Whole food meal containing complex carbs 30-45 minutes right after that to keep the protein coming in your anabolic state and transport other essential nutrients to the muscles and create muscle glycogen.
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