Thread: Critique my diet
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06-12-2011, 05:13 PM #1Associate Member
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Diet Gurus. Please critique my diet
GOAL: 185lbs, 6% body fat
Age:30
- Height:180lbs
- Weight: 6'1
- Bodyfat%: 15%
- Are you doing cardio - Yes
-how many days ? Only on weight training days, post weight training.
-What type of cardio ?HIIT AM
-Fasted or after lifting ? AM 'Fasted' for both weights and cardio
- Are you weight training: Yes, 2 days on, 1 day off, total of 5 days per 7 day week. 30-60 min sessions, + HIIT 15 mins
>Wake up, empty stomach
Train- 30-45mins weights+ HIIT
#1. BREAK-FAST
1 whole egg
1 serving oatmeal
16oz non-fat milk, with nestle quick (2 tbsp) < ( PWO for quick absorb)
OJ 1 cup
482 cals/ 18 pro/ 78 carbs/ 10 fat
#2. SNACK
1 apple
2 tbsp of peanut butter
1/2 of a bagel
384 cals/ 13 pro/ 51 carbs/ 17 fat
#3. LUNCH
6" turkey sub with mixed vegetables
17 pretzels
390 cals/20 pro/ 69 carbs/ 6 fat
#4. SNACK
1oz of almonds
1 peach
207 cals/ 7 pro/ 15 carbs/ 15 fat
#5. DINNER
6oz salmon
2 cups broccoli
1/2 cup of rice
465 cals/ 49 pro/ 30 carbs/ 15 fat
#6. SNACK
6oz yogurt, low-fat
25 blueberries
1/4 cup of granola with raisins
249 cals/ 9 pro/ 42 carbs/ 6 fat
TOTALS
2,178 cals
116g pro
285g carbs
69g fatLast edited by supragasm; 06-14-2011 at 12:10 PM.
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06-13-2011, 01:19 PM #2
Too much carbs and sugar and low in protein.
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06-13-2011, 01:59 PM #3Associate Member
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Could you be a bit more specific, as to where I need to make adjustments, changes
thanks
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06-13-2011, 09:35 PM #4
>Wake up, empty stomach, this is good, try cardio 30 min after work out.
Train- 30-45mins weights+ HIIT
#1. BREAK-FAST
1 whole egg- Make 2 whole eggs and 4 whites
1 serving oatmeal- try 1/2 oatmeal, put some blueberries if you like it.
16oz non-fat milk, with nestle quick (2 tbsp) < ( PWO for quick absorb) -get rid of this, too much sugar
OJ 1 cup- not good at all
482 cals/ 18 pro/ 78 carbs/ 10 fat
#2. SNACK
1 apple
2 tbsp of peanut butter
1/2 of a bagel- get this out.
384 cals/ 13 pro/ 51 carbs/ 17 fat
#3. LUNCH- serious? what about 6 to 8 once chicken breast and 1/2 cup brown rice?
6" turkey sub with mixed vegetables
17 pretzels - no good at all, out of menu
390 cals/20 pro/ 69 carbs/ 6 fat
#4. SNACK- good
1oz of almonds
1 peach
207 cals/ 7 pro/ 15 carbs/ 15 fat
#5. DINNER- good
6oz salmon
2 cups broccoli
1/2 cup of rice
465 cals/ 49 pro/ 30 carbs/ 15 fat
#6. SNACK- I'm guessing this is your last meal before bed, so try casein.
6oz yogurt, low-fat - sugar and carbs, you don't want that late at night.
25 blueberries- its ok
1/4 cup of granola with raisins- not good at all
249 cals/ 9 pro/ 42 carbs/ 6 fat
TOTALS
2,178 cals
116g pro
285g carbs
69g fat[/QUOTE]
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06-14-2011, 01:37 AM #5Associate Member
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Edited, I will recalculate macros. thanks
>Wake up, empty stomach
Train- 1hr weights+ HIIT( 30 mins)
#1. BREAK-FAST
2 whole eggs and 4 whites
1/2 oatmeal,blueberries
#2. SNACK
1 apple
2 tbsp of peanut butter
#3. LUNCH
6-8oz chicken breast
1/2 cup brown rice
#4. SNACK
1oz of almonds
1 peach
207 cals/ 7 pro/ 15 carbs/ 15 fat
#5. DINNER
6oz salmon
2 cups broccoli
1/2 cup of rice
465 cals/ 49 pro/ 30 carbs/ 15 fat
#6. SNACK- before bed
fat-free Cottage cheese,blueberriesLast edited by supragasm; 06-14-2011 at 12:11 PM.
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06-14-2011, 05:43 AM #6
Diet doesnt look good but if your 6% you are doing something right,
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06-14-2011, 12:08 PM #7Associate Member
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Doesn't look good, okay that does not help me much... :-/
My 'GOAL' is 6% not sure where I said I am 6% lolLast edited by supragasm; 06-14-2011 at 12:10 PM.
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06-14-2011, 12:28 PM #8Staff ~ HRT Optimization Specialist
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Responses in bold. You need a lot more complex carbs (Oats, Brown Rice, Yams, Sweet Potato, Quinoa, Lentils, Chickpeas, etc. Simple sugars such as fruits get used up in your body too quickly. You need to be able to maintain energy throughout the day especially once you start lifting heavier and making gains and putting on lean muscle.
Calculate your TDEE to find out how many calories you need and go with 1.5g of protein per pound of lean body mass (This means you need 230g of Protein).
Read this: http://forums.steroid.com/showthread...et-Information
Here is my current diet. DO NOT COPY IT. This is merely an EXAMPLE of a somewhat optimal Bodybuilding diet:
Meal 1: 8:00am
1 AnimalPak 3/2/0/20
200g Boneless Skinless Chicken Breast 48/0/2/200
1/4 Cup Brown Rice: 3/37/2/160
1 Cup Broccoli
1 Cup Cauliflower
Totals: 54/39/4/380
Meal 2: 10:00am
125g Boneless Skinless Chicken Breast 30/0/1.25/125
6 Asparagus
1 TBSP EVOO 0/0/14/120
Total: 30/0/15/245
Meal 3: 1:00pm
125g Boneless Skinless Chicken Breast 30/0/1.25/125
1 Tbsp Flax Seed 4/4/6/90
1 Cup Broccoli
1 Cup Cauliflower
Total: 34/4/7/215
Meal 4: 4:00pm
1 AnimalPak 3/2/0/20
3 Oz 99% Lean Ground Beef 27/0/0/103
2 Tbsp Flax Seed 8/8/12/180
Total: 38/10/12/283
Meal 5: 6:00pm (Pre-Workout)
2 TBSP Flax Seed 8/8/12/180
1/2 Scoop ON Whey 12/2/0.5/60
2/3 Cup Rolled Oats 8/40/4/240
Total: 28/50/16.5/480
7:00 - 7:45 Workout, 7:45 - 8:30 CARDIO
Meal 6: 9:30pm (Post Workout)
1 Scoop ON 100% Whey 24/4/1/120
1/2 Cup Brown Rice: 8/69/3/320
5g of Creatine mixed into shake
Total: 32/73/4/440
Meal 7: 10:00pm
1 Scoop ON CASEIN 24/3/1/120
1 Tbsp Flax Seed 4/4/6/90
Total: 28/7/7/210
Bed = 10:30pm
Grand Totals: 240/179/62/2253
50% Protein, 37% Carbs, 13% Fat.
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06-14-2011, 01:44 PM #9
Windex gave good advice.
If I were you I would work on gaining some muscle before trying to get to 6%. Try gaining slowly up to 200lbs and then cut down to 185. Gain slowly and increase proteins and carbs as you go. Don't just add a bunch of calories because you will gain fat. Do it slowly. Up cals to 2500 on non workout days and 2700 on workout days. Use food choices like what windex provided.
6% is not a maintainable goal unless you are just really skinny. Your body is not going to maintain 6% so obtaining more muscle and maintaining 9% will achieve pretty much the same result.
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06-14-2011, 03:59 PM #10Associate Member
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Thank you for the responses.
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06-14-2011, 05:10 PM #11Junior Member
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To add to what windex said, I'd drop the rice you have in meal 5. Pretty late in the day for carbs. If you keep them in, it better be brown rice and not white rice. Personally I'd replace the rice with almonds or peanut butter
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06-14-2011, 10:34 PM #12Associate Member
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Noted. And edited again. Macros to follow
Meal #1
Pro- 4 egg whites
complex Carb-1/2 oatmeal, blueberries
fat- 2 whole eggs
Meal #2
pro- 6oz Chicken breast
carb- mixed veggies
complex carb- 1 yam
Meal #3
Pro- 1 scoop Whey shake
Fat- 1 tbsp Peanut butter
Meal #4
pro- 6oz Fish
carb- mixed veggies
fat- 1 tbsp EVOO(extra virgin olive oil) << suitable fat source?
Meal #5
pro- 6oz Steak,sirloin
carb- mixed veggies
fat- 1/2 of an avocado
Meal #6 Before bed
Pro- 1 cup Fat-free cottage cheese
Fat- 1oz raw almondsLast edited by supragasm; 06-14-2011 at 10:40 PM.
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06-15-2011, 05:35 AM #13Staff ~ HRT Optimization Specialist
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Significantly better diet. Extra virgin olive oils is more than acceptable for a fat source. Assuming you work out in between Meal #1 and Meal #2 and the macros fit your needs, you will see great results from this diet. If you are working out between Meal 1 and 2, the switch the scoop of whey for your chicken breast. Whey is ideal for PWO because of how readily your body can absorb the proteins once it enters your digestive track. Whey Isolate, Hydrolyzed Whey, and the other milk protein derivatives that you see in protein powder are much shorter chain proteins compared to Casein, Animal Protein, and Soy - so it's faster to break them down and utilize them.
Last edited by Windex; 06-15-2011 at 05:37 AM.
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06-15-2011, 12:51 PM #14Associate Member
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Great! Thank you Windex!
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