Looking for feedback on my diet

[Makhshev]

I am 31 with 190lbs and about 17% body fat. I am looking to cut down the body fat and gain lean mass and would appreciate any feedback you guys have regarding my diet plan. I am a type 1 diabetic so I leave room in calories to make up for lows if they occur.



Meal Amount Food Calories/Carbs /Protein/Fat
1 2 Ezekiel Bread 160 30 8 2
3 Eggs 51 0 12 0
1 slice medium-fat cheese 40 1 7 3

2 4oz. Lean Turkey 145 0 30 1
.5 cup Brown Rice (cooked) 109 23 25 1
4oz. Broccoli 37 6 3 0

3 (pre-workout) 1 cup Steal Cut Oats 540 99 18 9
1oz. (1 scoop) Amplified Wheybolic Extreme 60 93 2 20 1
8oz. Water

4 (post-workout) 2oz. (2 scoops) Amplified Wheybolic Extreme 60 186 4 40 1

5 5oz. 99% lean grilled chicken 230 0 40 4
.5 cup Brown Rice (cooked) 109 23 25 1

6 4oz. Ground beef 225 0 20 16
1 slice medium-fat cheese 40 1 7 3
1 Egg 17 0 4 0
4.5oz Green Beans 41 9 2 0
8oz. Water (Glutamine,creatine) 25 0 0 0


Total 2048 cal. 198 carbs 261protein 42fat

[Makhshev]

bump for help

[digsy1983]

hey mak,

the summary of cals, carbs/pro/fat is slightly off somehwere. for 198 carb/ 261 pro/ 42 fat = 2214 cals.
this gives you a macros of roughly 35/50/15. (cals divided into carb/pro/fat % split)

what exercise do you do cardio/gym?

ive no knowledge reguarding diabetes and much less a diabetes diet requirements. so youll need the experienced guys to hopefully advise on this.

but the food choices look good (id personally cut the cheese and add some essential fats to the plan) and youve set up cals on a good defecit if youre going to the gym a couple of times a week AND also doing cardio sessions aswel.

good luck man, im sure youll get input very soon!

[digsy1983]

p.s

at the top of the nutrition forum there are stickies marked imprtant (threads that are highly informative) there's one on diabetes, see link below.

http://forums.steroid.com/showthread...ic-Sample-Diet

some good dieting info in the other stickes aswell! well worth reading if your wanting to cut down BF fast and effectively.

[Makhshev]

thanks for the feedback digsby1983. as far as diabetic diet I try to eat foods that have are high on the glycemic index to maintain blood sugar levels. I guess that is what we all do. nothing too special about food except keeping things good lean and clean.
I do 20-30 minute cardio 3 times a week and workout 5 days a week. I take off the weekend. I will change up the cheese. I also read the diabetic sample meal and have corresponded with doby49 on tht. it gave me some good pointers. I appreciate it again!

[boxa06]

I am 31 with 190lbs and about 17% body fat. I am looking to cut down the body fat and gain lean mass and would appreciate any feedback you guys have regarding my diet plan. I am a type 1 diabetic so I leave room in calories to make up for lows if they occur.



Meal Amount Food Calories/Carbs /Protein/Fat
1 2 Ezekiel Bread 160 30 8 2 Oats are a more natural source of carb
3 Eggs 51 0 12 0 3 eggs 0 fat? Add more egg whites eg. 1 whole egg and 5 whites
1 slice medium-fat cheese 40 1 7 3 drop cheese on cutting diet

2 4oz. Lean Turkey 145 0 30 1 Increase portion
.5 cup Brown Rice (cooked) 109 23 25 1drop carbs in this meal
4oz. Broccoli 37 6 3 0

3 (pre-workout) 1 cup Steal Cut Oats 540 99 18 9
1oz. (1 scoop) Amplified Wheybolic Extreme 60 93 2 20 1Add real protein source here eg. tin of tuna
8oz. Water

4 (post-workout) 2oz. (2 scoops) Amplified Wheybolic Extreme 60 186 4 40 1 add carbs here eg. oats or dextrose

5 5oz. 99% lean grilled chicken 230 0 40 4
.5 cup Brown Rice (cooked) 109 23 25 1

6 4oz. Ground beef 225 0 20 16 go for a leaner cut of meat and make it a larger portion
1 slice medium-fat cheese 40 1 7 3 drop
1 Egg 17 0 4 0
4.5oz Green Beans 41 9 2 0
8oz. Water (Glutamine,creatine) 25 0 0 0


Total 2048 cal. 198 carbs 261protein 42fat

Suggestions made in bold

[Makhshev]

boxa06, thanks for the update to changes. I will make the notes on changes! this is my first time really following a scheduled diet and tie things together. I realize I'm not 25 anymore and need not eat unnecessary stuff. I have always had a good diet but no daily plans.
thanks for taking time throw me some feedback!

[Makhshev]

corrections and other stuff added:
I need foods low on the glycemic index
I run for my cardio 3x a week

[boxa06]

boxa06, thanks for the update to changes. I will make the notes on changes! this is my first time really following a scheduled diet and tie things together. I realize I'm not 25 anymore and need not eat unnecessary stuff. I have always had a good diet but no daily plans.
thanks for taking time throw me some feedback!

You're welcome mate. Hope it helps!