Newbie diet in NEED of critique

[OSTIE]

I posted this average daily meal plan in the "What did you eat yesterday" thread, but I figured I would receive more critiques if I posted it seperate. This is my first big try at Lifting, dieting, and doin cardio to burn fat. Here is a typical day's food intake for me, a lot of the food is pretty simple and plain since i spend hours at school or in the library. Any advice would be greatly appreciated:

M1: 2 Scoops of protein powder in water. 5 eggs (3 of them just whites)
M2: 1/2 lb. of sliced deli turkey
M3: two small cans of light canned tuna mixed with fat free mayo and chopped onions and celery
M4: 1lb of lean ground venison ( our family of 4 eats about 5-6 deer a year, so venison is the most plentiful meat in the house for me )

workout

M5: cup of juice, banana, 2 scoops of protein powder in water

workout consists of 5 days of lifting, 6 days of cardio (30min a day, 15 of those minutes at a heart rate of around 160 )

I am 6'2.5 already dropped from 220lbs to 210lbs in 6.5 weeks of eating typical meals like this

I really dont have a cheat meal per say, but i instead tend to have a couple drinks on fridays at my typical college parties, but ive been stickin to about 5 drinks a weekend of just diet soda mixed with carb-free alcohol

I have to get a bf test done, but from mirror results, i think i only have about 10lbs of fat i want to lose before I would explore a mass gaining cycle and I bet these last 10lbs will be the hardest so ANY criticism on diet would be great, thanks

-ost

[BWhitaker]

I posted this average daily meal plan in the "What did you eat yesterday" thread, but I figured I would receive more critiques if I posted it seperate. This is my first big try at Lifting, dieting, and doin cardio to burn fat. Here is a typical day's food intake for me, a lot of the food is pretty simple and plain since i spend hours at school or in the library. Any advice would be greatly appreciated:

M1: 2 Scoops of protein powder in water. 5 eggs (3 of them just whites)
M2: 1/2 lb. of sliced deli turkey
M3: two small cans of light canned tuna mixed with fat free mayo and chopped onions and celery
M4: 1lb of lean ground venison ( our family of 4 eats about 5-6 deer a year, so venison is the most plentiful meat in the house for me )

workout

M5: cup of juice, banana, 2 scoops of protein powder in water

workout consists of 5 days of lifting, 6 days of cardio (30min a day, 15 of those minutes at a heart rate of around 160 )

I am 6'2.5 already dropped from 220lbs to 210lbs in 6.5 weeks of eating typical meals like this

I really dont have a cheat meal per say, but i instead tend to have a couple drinks on fridays at my typical college parties, but ive been stickin to about 5 drinks a weekend of just diet soda mixed with carb-free alcohol

I have to get a bf test done, but from mirror results, i think i only have about 10lbs of fat i want to lose before I would explore a mass gaining cycle and I bet these last 10lbs will be the hardest so ANY criticism on diet would be great, thanks

-ost

it seems that you have all of your calories from protien and hardly any from fat or carbs. Make sure you have some carbs for breakfast and some for post workout. Also throw in some efa's into a couple of your meals.

[OSTIE]

it seems that you have all of your calories from protien and hardly any from fat or carbs. Make sure you have some carbs for breakfast and some for post workout. Also throw in some efa's into a couple of your meals.

Thanks, 2 questions though, what kinds of foods would u recommend to get my carbs from for the breakfast and PW. Also, being a newbie, im not sure what efa stands for, if you could please clarify, thanks

-ost

[daman1]

Thanks, 2 questions though, what kinds of foods would u recommend to get my carbs from for the breakfast and PW. Also, being a newbie, im not sure what efa stands for, if you could please clarify, thanks

-ost

for breakfast- oatmeal.

for p.w. from weight training- some hi GI carbs to spike insulin along with your protein.

for p.w. after cardio- no carbs.

efa- essential fatty acids such omega-3 and omega-6's. good kind is flax seed oil.

[OSTIE]

for breakfast- oatmeal.

for p.w. from weight training- some hi GI carbs to spike insulin along with your protein.

I guess ive always been under the assumption of when trying to lose fat, intake as little carbs as you can. I also thought a person wants as few insulin spikes as possible. Would you be able to go into you theory for me to understand better?
Thanks
-ost

[daman1]

I guess ive always been under the assumption of when trying to lose fat, intake as little carbs as you can. I also thought a person wants as few insulin spikes as possible. Would you be able to go into you theory for me to understand better?
Thanks
-ost

Well see your body has an optimal blood sugar level that it strives to keep. When you excert your self by weight training, it lowers your blood sugar. When you take a quick acting carbohydrate it helps to bring your blood suagr levels to normal. And that is about the only time you want an insulin spike. And if you ingest as little carbs as possible, you will compromise precious muscle mass and feel draging in everything you do. Do a search and you will find most of the guys on here are against atkin's style diets. The only people that usually carb deplete and carb load are pro bodybuilders to gain some vascularity close to competition time. It's horrid to go through though and why do it? 95% of the people on here are most likely NOT professional bodybuilders. Hope that helps.

[OSTIE]

Thanks damon, it does help.... Anyone else have other opinions to add to help me out, thanks

[Kim2884]

post workout you want to have fast-absorbing carbs, like daman said..but I wouldn't use the juice and banana as you have been. Your muscle glycogen is depleted after a workout, but the sugars in fruits replenish liver glycogen only. Dextrose is the best option, otherwise any carb source with little or no fat, little or no fiber and little or no added sugar (think cornflakes, white bread, white rice).

[daman1]

post workout you want to have fast-absorbing carbs, like daman said..but I wouldn't use the juice and banana as you have been. Your muscle glycogen is depleted after a workout, but the sugars in fruits replenish liver glycogen only. Dextrose is the best option, otherwise any carb source with little or no fat, little or no fiber and little or no added sugar (think cornflakes, white bread, white rice).

As I have learned recently Dextrose blunts lyposis if use after a CARDIO routine. If it is for p.w. after weight training, then it is fine.