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  1. #1
    Kinglondon's Avatar
    Kinglondon is offline Junior Member
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    Lean mass diet critique

    Hi guys. Here’s a new diet I came up with today. It comes out to a couple hundred calories over my workout day maintenance. Obviously I can adjust portion sizes here and there if I find I’m not gaining or that the gains are coming on as too much fat. Also, I plan to use this same diet plan on non workout days but just cut some carbs from the end of the day.

    Stats- I’m 39yo, 180lb. bf% is whatever it looks like in my avatar as it was taken a couple weeks ago. 6’, maintenance on WO days around 3000-3100 cals.

    I WO 5 days a week 20-30 min jog to start 3.5-5.5kms, then 30 mins of HIT.

    Here’s the macros cals 3265= pro-327, carb- 361, fat- 36

    May try to add some coconut oil for extra fat and cut a bit of protein somewhere.

    Also, I have whole grain brown bread as a carb source quite often as it’s tasty and super convenient. Will switch to Ezekiel whenever I find any. Are there any issues with eating so much bread or is this fine? Could replace with brown rice but bread is just so easy.

    Prot - Car - Ft- cal
    Wake- 1 cup oatmeal 12. 60. 6. 360
    Whey. 37. 3. 1. 180
    49. 63. 7. 540

    Pre WO.- 1 cup skim milk 9. 13. 0. 90
    Waxy maize. 0. 35. 0. 140
    2 slices bread. 8. 34. 3. 200
    Can tuna +mayo 28. 0. 2. 150
    45. 82. 5. 580

    Post WO- 1 cup skim mk. 9 13. 0. 90
    Waxy Maize. 0. 35. 0. 140
    Whey. 37. 3. 1. 180
    2 pieces bread. 8. 34. 3. 200
    54. 85. 4. 610

    Lunch- 200g chicken br. 46. 0. 3. 220
    1 cup brown rice. 6. 72. 3. 330
    1 cup peppers. 1. 7. 0. 30
    53. 79. 6. 580

    Room for a snack here but not sure what!


    Supper- 250ml egg whites 28. 0. 0. 120
    2 eggs. 6. 0. 5. 150
    2 pieces bread. 8. 34. 3. 200
    120g carrots. 1. 7. 0. 35
    43. 41. 8. 505

    Snack- 100gs chicken 23. 0. 2. 110
    Whey. 12. 1. 1. 60
    35. 1. 3. 170

    Before bed- Casein whey. 48. 10. 4. 280



    Any ideas guys? What do you think I should change on this? Thanks!

  2. #2
    Windex is offline Staff ~ HRT Optimization Specialist
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    To be blunt, diet is maybe 3/10 at best. You have to think beyond macronutrients too. Micronutrients, digestibility, and health are all relevant. No sense fueling the tank if you don't even have the key to the car. Several problems

    - Looks like 35-40% of your total protein is coming from protein powders, needs to be cut in half and replaced by real food
    - Need green vegetables in multiple meals (whatever is green and you like the taste of)
    - drop and/or reduce carrots
    - Fats are way too low. Add fats in to before bed meal and to a snack
    - Bread is garbage outside of Ezekiel. Problems with bread ; poor digestibility, refined ingredients, filler ingredients, poor satiation, no micro-nutrient value
    - why no red meat or fish? I thought Alberta was all cows and tim hortons
    Last edited by Windex; 07-01-2018 at 07:52 AM.

  3. #3
    Kinglondon's Avatar
    Kinglondon is offline Junior Member
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    Quote Originally Posted by Windex View Post
    To be blunt, diet is maybe 3/10 at best. You have to think beyond macronutrients too. Micronutrients, digestibility, and health are all relevant. No sense fueling the tank if you don't even have the key to the car. Several problems

    - Looks like 35-40% of your total protein is coming from protein powders, needs to be cut in half and replaced by real food
    - Need green vegetables in multiple meals (whatever is green and you like the taste of)
    - drop and/or reduce carrots
    - Fats are way too low. Add fats in to before bed meal and to a snack
    - Bread is garbage outside of Ezekiel. Problems with bread ; poor digestibility, refined ingredients, filler ingredients, poor satiation, no micro-nutrient value
    - why no red meat or fish? I thought Alberta was all cows and tim hortons

    Thanks for the input. I have a can of tuna in there and other than that chicken breast is quick and easy so I’m going with that over the red meat. When the wife buys steaks I’ll obviously have that but this diet plan would be the norm.

    I swapped out the carrots and cup of peppers for a mixed veggie pack that contains green beans and broccoli mostly. It’ll be at 2-4 cups per day depending on how the macros work out.

    I can swap out any bread for ezekial or brown rice.

    I’ll add 10gs of coconut oil to a few meals for an extra 7gs of fat and 65 calories per 10gs. I

    As for the whey, I’ll take the whey out of that after supper snack but other than that it’s only 3 portions of whey per day, morning, after WO and before bed which I’ll stick with.

    I’ll make the changes and repost later today when I have some time for anyone to critique.

  4. #4
    Kinglondon's Avatar
    Kinglondon is offline Junior Member
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    What are your thoughts on the changes? Just some slight tweaks here and there.

    -Changed to ezekial which resulted in a macro shift that had to be compensated for.
    -Removed carrots.
    -Added 3 cups mixed green veggies. Mostly broccoli and green beans.
    -Removed some whey.
    -Added coconut oil sparingly throughout the day to increase fat.


    Morning

    1 cup oatmeal 12-60-6=360
    Whey 37-3-1 =180
    49-63-7=540

    Pre WO

    1 cup skim 9-13-0=90
    Waxy Maize 0-35-3=140
    2 ezekial 8-28-1=160
    Can of Tuna 28-0-0=120
    10gs coco oil 0-0-7 =65
    45-76-11=575

    Post WO

    1 cup skim 9-13-0=90
    Waxy Maize 0-35-3=140
    Whey 37-3-1=180
    2 ezekial 8-28-1=160
    5gs coco oil 0-0-4 =33
    54-79-9=603

    Meal 1

    200gs Chicken B 46-0-3=220
    1 cup brown rice 6-72-3=330
    1 cup veggies 2-10-0=50
    54-82-6=600

    Meal 2

    250ml egg whites 28-0-0=120
    2 eggs 6-0-5 =150
    2 ezekial 8-28-1=160
    2 cups veggies 4-20-0=100
    46-48-6=530

    Before Bed

    Casien 48-10-4=280
    10gs coco oil 0-0-7 =65
    48-10-11=345

    Totals= 296-358-50=3193

  5. #5
    Windex is offline Staff ~ HRT Optimization Specialist
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    You have 122grams of protein from powder which is 41.2% of your total protein intake. Should work on cutting that number down to 10-15%

  6. #6
    Kinglondon's Avatar
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    Quote Originally Posted by Windex View Post
    You have 122grams of protein from powder which is 41.2% of your total protein intake. Should work on cutting that number down to 10-15%


    Okay, I’ll see if I can manipulate the ratio of whey to total protein. Thanks.

  7. #7
    Kinglondon's Avatar
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    Quote Originally Posted by Windex View Post
    You have 122grams of protein from powder which is 41.2% of your total protein intake. Should work on cutting that number down to 10-15%
    I've taken out about 30gs of protein from whey sources and replaced it with 2 50g portions of chicken breast which equal about 30gs of protein. I'm down to one scoop of whey first thing in the morning, one scoop post workout and 1.5 scoops of casein before bed. This seems like a very reasonable amount of whey throughout the day and at the most opportune times. Here is my final meal plan that I'm going with. Keep in mind I may adjust portion sizes according to weight gain/loss. It's difficult to find an accurate estimate of a persons maintenance calories but the online calculators can provide a nice starting point to base your meal plan around then adjust as required. Thanks for your input Windex. I do believe my current plan is much better than the original and in no small part to your suggestions.

    Morning

    1 cup oatmeal 12-60-6=360
    Whey 25-2-1 =120
    50gs chicken 15-0-1.5=75
    49-63-7=555

    Pre WO

    1 cup skim 9-13-0=90
    Waxy Maize 0-35-3=140
    2 ezekial 8-28-1=160
    Can of Tuna 28-0-0=120
    10gs coco oil 0-0-7 =65
    45-76-11=575

    Post WO

    1 cup skim 9-13-0=90
    Waxy Maize 0-35-3=140
    Whey 25-2-1 =120
    2 ezekial 8-28-1=160
    50gs chicken 15-0-1.5=75
    5gs coco oil 0-0-4 =33
    57-78-10=618

    Meal 1

    200gs Chicken B 60-0-6=310
    1 cup brown rice 6-72-3=330
    1 cup veggies 2-10-0=50
    68-82-9=690

    Meal 2

    250ml egg whites 28-0-0=120
    2 eggs 6-0-5 =150
    2 ezekial 8-28-1=160
    2 cups veggies 4-20-0=100
    46-48-6=530

    Before Bed

    Casien 48-10-4=280
    10gs coco oil 0-0-7 =65
    48-10-11=345

    Totals= 313-357-54=3313

  8. #8
    Windex is offline Staff ~ HRT Optimization Specialist
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    Significant improvement. The problem with protein powders, and any supplement for that matter, is they are not controlled or regulated. You have no guarantee that you are getting what the nutrition label says unlike any food bought at a supermarket. On top of that, if you look at the ingredients, it's even more of a shock.

    Here is MusclePharm's casein protein. This is the brand you find at Costco and any supplement or health food store

    Micro-filtered Protein Blend (Whey Protein concentrate, whey protein isolate, whey protein hydrolysate, micellar casein, egg albumin, flavoring, palm oil, corn starch, salt. natural flavor, sodium bicarbonate, soy lecithin, natural and artificial flavors, L-glutamine, acesulfume potassium, protease, potassium citrate, lactase, l-leucine, l-isoleucine, l-valine.

    This is a Casein protein where Casein is the FOURTH ingredient. So you are paying a premium because casein is "slow releasing", yet for all you know of the 25g of protein per scoop, you might be getting 3 grams of casein and be overpaying for a whey concentrate. The supplement industry is built on smoke and mirrors. The supplement companies are laughing all the way to the bank because they have no way to get caught with no regulation.


    I would switch waxy maize post workout for fruit. And before bed casein to eggs, cottage cheese, red meat, or some other solid protein source. Could also switch 1 of the coconut oils to olive oil if you wanted.
    Last edited by Windex; 07-02-2018 at 11:28 AM.

  9. #9
    MACKATTACK's Avatar
    MACKATTACK is offline EAT, TRAIN, REST
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    Get more food in there......lean bulk and no steak?

  10. #10
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    Littlebit off topic but, how many grams is one cup of vegetables? one cup of brown rice?

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