Is my diet good or no?

**rapidoo15** · 02-28-2011, 03:20 PM

Just posting this up to see if i could get some postive and negative feeback, im kinda in the loop now ive been on this diet for about a month and im stuck i cant seem to get under 185lbs as much as i try. I havnt tested my bf% since i started my diet.

Age: 26
Height: 5'11
Weight: 185lbs
BF% : I redid it and its 17%
Goal: Drop to 10% bodyfat,LBM doesnt concern me right now because i wanna try aas but thats later on, not anytime soon.
LBM:153
BMR:1,872
MC: 2,902CAL

I workout Monday-Friday and do cardio twice a day and once on saturday, only thing is since my only days off of work are on the weekends i dont eat all my meals because im with my family, now mind you i dont cheat at all. I have recent picture ill post up i also have an old pic of when i was over seas that is on my other thread i will try to post.

MY DIET
(7am After cardio)
Meal 1: 65 grams of Whey Isolate 5 grams Creatine Monohydrate 1/2.cup of oatmeal
1/2 cup of blueberries 3 pills of omega oils - only with meal 2 Mens Multi Vitamin - only with meal 1
70g protein 370cal 11g fat 36g carbs

(10am)
Meal 2: 6 egg whites
1 slice of whole wheat bread
22g protein 230cal 2.5g fat 19.5g carbs

(1 or 2pm)
Meal 3: 6oz Grilled chicken
1/2 cup brown rice
Large Green Salad
37.5g protein 389cal 4g fat 20g carbs

(4 or 5pm)
Meal 4: 6oz tuna in water
1/2 cup of brown rice
1/2 cup of chick peas
38.5g protin 302cal 4g fat 40g of carbs

(7 or 8pm right befor gym)
Meal 5: 6oz grilled chicken,steak,lean beef or tuna
1/2 cup of brown rice
35g protein 272cal 2g fat 20g of carbs

(9 or 10pm depends what time I get out the gym)
Meal 6: Same shake as *Meal 1 after workout
70g protein 370cal 11g fat 0g carbs

Meal 7: 6oz steak or 65grams of protein shake (3 times a week befor bed)

Total 282.5g protein 1912 cal 25.46g fat 171.54g carbs

**maxwkw** · 02-28-2011, 05:17 PM

In my opinion your protein is far too high for your body weight.

Also, I'm a bit perplexed at why you would track calories, protein, and fat and not carbohydrate.

Lastly, in my opinion your fat is too low, I know that people on this forum tend to like low fat diets, but this is way low.

**POPS** · 02-28-2011, 08:20 PM

Originally Posted by rapidoo15

Just posting this up to see if i could get some postive and negative feeback, im kinda in the loop now ive been on this diet for about a month and im stuck i cant seem to get under 185lbs as much as i try. I havnt tested my bf% since i started my diet.

Age: 26
Height: 5'11
Weight: 185lbs
BF% : I redid it and its 17%
Goal: Drop to 10% bodyfat,LBM doesnt concern me right now because i wanna try aas but thats later on, not anytime soon.
LBM:153
BMR:1,872
MC: 2,902CAL

I workout Monday-Friday and do cardio twice a day and once on saturday, only thing is since my only days off of work are on the weekends i dont eat all my meals because im with my family, now mind you i dont cheat at all. I have recent picture ill post up i also have an old pic of when i was over seas that is on my other thread i will try to post.

MY DIET

Meal 1: 65 grams of Whey Isolate 5 grams Creatine Monohydrate 1/2.cup of oatmeal
1/2 cup of blueberries 3 pills of omega oils - only with meal 2 Mens Multi Vitamin - only with meal 1
70g protein 370cal 11g fat
NEED MACROS FOR CARBS. THIS IS OK BUT 6 EGG WHITES, 1 WHOLE EGG WOULD BE BETTER

Meal 2: 6 egg whites
1 slice of whole wheat bread
22g protein 230cal 2.5g fat
DITCH THE BREAD AND ADD 1/2 CUP OF OATS

Meal 3: 6oz Grilled chicken
1/2 cup brown rice
Large Green Salad
37.5g protein 389cal 4g fat
NEED MACROS FOR CARBS. GOOD MEAL.

Meal 4: 6oz tuna in water
1/2 cup of brown rice
1/2 cup of lentils
38.5g protin 302cal 4g fat
AGAIN, GOOD MEAL BUT NEED MACROS FOR CARBS.

Meal 5: 6oz grilled chicken,steak,lean beef or tuna
1/2 cup of brown rice
35g protein 272cal 2g fat
CONSIDERING THAT THIS IS LATER IN THE DAY I WOULD DROP THE RICE AND ADD 2 CUPS OF BROCCOLI

Meal 6: Same shake as *Meal 1 after workout
70g protein 370cal 11g fat
I WOULD DROP THIS COMPLETELY. BUT THEN AGAIN, I CANNOT SEE YOUR MEAL TIMES!

Meal 7: 6oz steak or 65grams of protein shake (3 times a week befor bed

KEEP THE STEAK. BEST SOURCE FOR SLOW DIGESTING PROTEIN.

TOTAL: 338G PROTEIN 1,933 CAL 35G FAT

My recc in bold. You need to input macros for the carbs and meal times as well. You need to get that fat up to around 50g/day to aid in fat loss. Throw in some extra fish oil and/or some natty pb and youll get there..

***FireGuy*** · 02-28-2011, 08:44 PM

According to your numbers you have 1,352 calories from protein and 315 calories from fat meaning you have 266 calories from carbs or 66.5 grams of carbs. It's obvious with all the oatmeal, bread and brown rice listed that you are well over 66 grams of carbs. Suggest you redo your numbers so you know what your true calorie intake is so you can adjust.

**rapidoo15** · 02-28-2011, 09:15 PM

I just redid everything Fireguy and I have 135.5g of carbs I also checked the back of everything I take so all the info came right off there labels, everything seems to add up,as for POPS I added the times and amount of carbs I consume also you suggested I DROP the shake completely after I workout?

***FireGuy*** · 02-28-2011, 09:22 PM

Well if you have 135 grams of carbs your calorie total of 1933 cant be correct.

**rapidoo15** · 02-28-2011, 09:56 PM

Fireguy I'll do the math with you and this is as per the label or google for egg white and fruit I looked that up
Meal 1
Zero Carb Isopure 65g protein 210cal 1g Fat 0 Carbs
1/2 cup Blueberrys .5g Protein 40cal .3g Fat 10 Carbs
1/2 cup oatmeal 5g protein 150cal 3g fat 27g Carbs
70.5g protein 300cal 4.3g fat 37g carbs
Meal 2
6 egg white 18g protein 102cal .36g fat 1.44g carbs
1 slice whole wheat 4g protein 90cal 1g fat 18g carbs
22g protein 192cal 1.36g fat 19.44carbs
Meal 3
6oz grilled chicken 35g protein 281cal 5g fat 0carbs
1/2 cup brown rice 2.5g protein 108cal .9g fat 22carbs
1 cup lettuce .6g protein 10.1cal .1g fat 2.1 carbs
38.1g protein 299cal 6g fat 24.1carbs
Meal 4
6oz tuna in water 36g protein 164cal 1g fat 0carbs
1/2 cup brown rice 2.5g protein 108cal .9g fat 22carbs
1/2 up chick peas 6g protein 100cal 2g fat 20carbs
44.4g protein 372cal 3.9g fat 42carbs
Meal5
6oz grilled chicken 35g protein 281cal 5g fat 0carbs
1/2 cup brown rice 2.5g protein 108cal .9g fat 22carbs
37.5g protein 389cal 5.9g fat 22carbs
Meal 6
Zero Carb Isopure 65g protein 210cal 1g Fat 0 Carbs
1/2 cup oatmeal 5g protein 150cal 3g fat 27g Carbs
70g protein 360cal 4g fat 27g carbs
Meal 7 (which is 3 times a week)
8oz steak 400cal Fat11.5g Carbs0g, Protein: 69g( DID NOT ADD THIS TO MY TOTAL BECAUSE I ONLY EAT IT 3 TIMES A WEEK)

Total 282.5g protein 1912 cal 25.46g fat 171.54g carbs

THANKS ALOT FIREGUY I REDID EVERYTHING YOU WERE 100% CORRECT

**rapidoo15** · 02-28-2011, 09:58 PM

dum question pop you mean macro as in macro-nutirents like proteins, carbohydrates and fats.

***FireGuy*** · 02-28-2011, 11:03 PM

^^Get off the board Troll.

**rapidoo15** · 03-01-2011, 06:12 AM

Hey Mike Roger try craigslist, you might have a better chance finding people that eat Fast Food 5 times a day and would listen to you. But as for FireGuy any suggestions on my Diet?

**rapidoo15** · 03-01-2011, 08:57 AM

Okay pops just ate my 2nd meal No bread so i had 6 egg whites and 1 whole egg but i did stick to my shake after my cardio workout.

**gbrice75** · 03-01-2011, 09:57 AM

Originally Posted by rapidoo15

Fireguy I'll do the math with you and this is as per the label or google for egg white and fruit I looked that up
Meal 1
Zero Carb Isopure 65g protein 210cal 1g Fat 0 Carbs
1/2 cup Blueberrys .5g Protein 40cal .3g Fat 10 Carbs
1/2 cup oatmeal 5g protein 150cal 3g fat 27g Carbs
70.5g protein 300cal 4.3g fat 37g carbs

Good meal although i'd rather see 1/2 that protein coming from real food such as eggs. Your fat macro is too low IMO - you can stand to add 2 whole eggs here, 4-6 whites and reduce the Isopure by half

Meal 2
6 egg white 18g protein 102cal .36g fat 1.44g carbs
1 slice whole wheat 4g protein 90cal 1g fat 18g carbs
22g protein 192cal 1.36g fat 19.44carbs

Add another whole egg. Personally i'd replace the bread with another 1/2 cup oats, much cleaner carb source

Meal 3
6oz grilled chicken 35g protein 281cal 5g fat 0carbs
1/2 cup brown rice 2.5g protein 108cal .9g fat 22carbs
1 cup lettuce .6g protein 10.1cal .1g fat 2.1 carbs
38.1g protein 299cal 6g fat 24.1carbs

Good meal. What kind of lettuce is this? Are you adding any oil or anything else to it?

Meal 4
6oz tuna in water 36g protein 164cal 1g fat 0carbs
1/2 cup brown rice 2.5g protein 108cal .9g fat 22carbs
1/2 up chick peas 6g protein 100cal 2g fat 20carbs
44.4g protein 372cal 3.9g fat 42carbs

Meal5
6oz grilled chicken 35g protein 281cal 5g fat 0carbs
1/2 cup brown rice 2.5g protein 108cal .9g fat 22carbs
37.5g protein 389cal 5.9g fat 22carbs

Meal 6
Zero Carb Isopure 65g protein 210cal 1g Fat 0 Carbs
1/2 cup oatmeal 5g protein 150cal 3g fat 27g Carbs
70g protein 360cal 4g fat 27g carbs

Is this your PWO meal? I didn't see you mention where your workout fits into this schedule. If it isn't, i'd drop the shake and eat real food. Also i'd drop the oats and replace with some healthy fats - avacado, etc.

Meal 7 (which is 3 times a week)
8oz steak 400cal Fat11.5g Carbs0g, Protein: 69g( DID NOT ADD THIS TO MY TOTAL BECAUSE I ONLY EAT IT 3 TIMES A WEEK)

Nice

Total 282.5g protein 1912 cal 25.46g fat 171.54g carbs

THANKS ALOT FIREGUY I REDID EVERYTHING YOU WERE 100% CORRECT

I don't think protein is too high although I wouldn't go any higher. Fats are definitely too low IMO. Add some whole eggs to your early meals and you will easily bring it up where it needs to be. If that puts you over your calories for the day, carbs can come down a bit (see comment on meal 6) and protein wouldn't hurt to be brought down just a bit, but not worried about that

**rapidoo15** · 03-01-2011, 10:32 AM

gbrice I kept the shake for my first meal because I felt as if it was a good meal but I keep getting postive and negative feedback on it, as for my second meal this morning I ATE 6 EGGWHITES AND 1 WHOLE EGG NO BREAD. I also added the times on my first post if you wouldnt mind taking a look as for the shake YES it is my pwo meal

**gbrice75** · 03-01-2011, 10:39 AM

Gotcha. The shake is fine, I just wouldn't do ALL shake. 1/2 the amount, and the other half some eggs. Like I said, it'll work out perfectly because you really need to get your fat up IMO.

Times are fine, every 2.5 - 3 hours is ideal.

**rapidoo15** · 03-01-2011, 10:52 AM

Only reason I also do the shake is because I dont wanna eat eggs twice a day, I dont wanna get tired of eating eggs I like them but would it be a bad idea to drop the isopure by half and just eating 2 whole eggs with the shake is that what you suggest.

**gbrice75** · 03-01-2011, 01:13 PM

Originally Posted by rapidoo15

Only reason I also do the shake is because I dont wanna eat eggs twice a day, I dont wanna get tired of eating eggs I like them but would it be a bad idea to drop the isopure by half and just eating 2 whole eggs with the shake is that what you suggest.

I hear you about getting tired of eating eggs... but yes, I would say drop the Isopure by 1/2, add 2-3 whole eggs which won't equate to half the Isopure, but your protein is high enough anyway, and the fats need to come up so this might be perfect actually.

**rapidoo15** · 03-01-2011, 03:52 PM

Okay so I will def do that and as for the 5th meal would you suggest changing the rice for broccoli?

**gbrice75** · 03-01-2011, 04:09 PM

Meal 5 is preworkout, right?

**rapidoo15** · 03-01-2011, 06:34 PM

yes preworkout but lets say I decide to go to the gym earlier like around 6pm do you suggest I take the shake as postworkout or a meal and just leave the shake out?

**gbrice75** · 03-01-2011, 06:59 PM

Originally Posted by rapidoo15

yes preworkout but lets say I decide to go to the gym earlier like around 6pm do you suggest I take the shake as postworkout or a meal and just leave the shake out?

Not exactly sure what you're asking here, but I would eat complex carbs pre and post workout, with a whole food protein source preworkout and a whey shake PWO.

**rapidoo15** · 03-01-2011, 08:16 PM

well you answered my question so in simple english eat a real meal preworkout and a shake postworkout.

**rapidoo15** · 03-01-2011, 08:31 PM

So Fireguy I redid my diet so it should look like this

Meal 1
1 Scoop Zero Carb Isopure 33.5g protein 105cal .5g Fat 0 Carbs
1/2 cup Blueberrys .5g Protein 40cal .3g Fat 10 Carbs
1/2 cup oatmeal 5g protein 150cal 3g fat 27g Carbs
2 Whole Eggs 12.6g protein 148cal 10g fat .8g carbs
51.6g protein 443cal 13.8g fat 37.8g carbs
Meal 2
6 egg white 18g protein 102cal .36g fat 1.44g carbs
1 whole egg 6.3g protein 74cal 5g fat .4g carbs
24.3g protein 176cal 5.36g fat 1.48carbs
Meal 3
6oz grilled chicken 35g protein 281cal 5g fat 0carbs
1/2 cup brown rice 2.5g protein 108cal .9g fat 22carbs
1 cup lettuce .6g protein 10.1cal .1g fat 2.1 carbs
38.1g protein 299cal 6g fat 24.1carbs
Meal 4
6oz tuna in water 36g protein 164cal 1g fat 0carbs
1/2 cup brown rice 2.5g protein 108cal .9g fat 22carbs
1/2 up chick peas 6g protein 100cal 2g fat 20carbs
44.4g protein 372cal 3.9g fat 42carbs
Meal5
6oz grilled chicken 35g protein 281cal 5g fat 0carbs
1/2 cup brown rice 2.5g protein 108cal .9g fat 22carbs
37.5g protein 389cal 5.9g fat 22carbs
Meal 6
Zero Carb Isopure 65g protein 210cal 1g Fat 0 Carbs
1/2 cup oatmeal 5g protein 150cal 3g fat 27g Carbs
70g protein 360cal 4g fat 27g carbs
Meal 7 (which is 3 times a week)
8oz steak 400cal Fat11.5g Carbs0g, Protein: 69g( DID NOT ADD THIS TO MY TOTAL BECAUSE I ONLY EAT IT 3 TIMES A WEEK)

Total 265.9g protein 2039 cal 38.96 fat 154.38g carbs

***FireGuy*** · 03-01-2011, 09:55 PM

Nicely done as far as accuracy goes rapidoo! Your calorie total should put you in the ballpark for fat loss, you will have to see what happens the first couple weeks and more than likely make minor adjustments up or down. I think you could even out your protein intake better per meal though it's kinda all over the board.

**rapidoo15** · 03-01-2011, 09:58 PM

Thanks fireguy im going to try this out for a few weeks and see how it works out, I also have another question would it be possible for me to switch out the blueberrys lets say for a banana instead so i could add it to my shake?

***FireGuy*** · 03-01-2011, 10:03 PM

At this point in your diet that shouldnt make much difference in what you are trying to achieve.

**rapidoo15** · 03-01-2011, 10:37 PM

Thanks Fireguy another question I plan on doing some aas later on some test e/clen /t3 cycle would this be a good diet to run while on it or can you lead me in the right direction?

**rapidoo15** · 03-08-2011, 06:00 AM

Okay guys quick question, I just want to know if this is normal before I go to bed my body weight is about 189 pounds after I wake up and do some Am cardio I weigh my self again and its 184 pounds. Is this NORMAL or do I have to adjust a few things in my diet I mean for the amount of cardio I do and weight tranning I still dont see a difference in my weight and Ive been eating good and on a diet for about 1 1/2 months now.

**gbrice75** · 03-08-2011, 11:14 AM

Originally Posted by rapidoo15

Okay guys quick question, I just want to know if this is normal before I go to bed my body weight is about 189 pounds after I wake up and do some Am cardio I weigh my self again and its 184 pounds. Is this NORMAL or do I have to adjust a few things in my diet I mean for the amount of cardio I do and weight tranning I still dont see a difference in my weight and Ive been eating good and on a diet for about 1 1/2 months now.

This is completely normal. Your weight can fluctuate +/- several pounds in a matter of hours. It all depends on food in your stomach, whether or not you've gone to the bathroom, water retention, etc. Don't weigh yourself everyday or you'll drive yourself insane!

**rapidoo15** · 03-08-2011, 11:23 AM

Thats exactly what I do Rice check my weight everyday and it drives me off the walls because I dont know if its working but as for my diet I ADJUSTED it just like you suggested, NOW MY QUESTION is if I plan on doing some aas is this a good diet to maintain?

**gbrice75** · 03-08-2011, 01:37 PM

IMO your bodyfat is too high to run any AAS, so i'm not going to advise on it, no offense.

I will say that if you're goal is adding mass, eating cleanly and a bit above maintenance is the way to go, AAS or not.

**rapidoo15** · 03-08-2011, 05:06 PM

My goal is to get lean and cut-up a little i'm happy with my body mass, as for my body fat im going to check it again at the gym tonight what would you suggest is a good body fat percentage to start aas on?

**rapidoo15** · 03-09-2011, 11:06 PM

My question is if i do decide is the diet i have a good soild diet to have?

**POPS** · 03-11-2011, 12:26 PM

Originally Posted by rapidoo15

My question is if i do decide is the diet i have a good soild diet to have?

lets take one thing at a time bro! Its good that youre very ambisous but lets take it slowly.

Once Gb and Fireguy have your diet dialed in its up to you. Your body will tell you whats going on as far as adding or dropping cals.

As far as aas, you need to get that bf down below 15% to make it worth your while. Believe me, I learned the hard way. But dont worry, youll get there...