Okay all you diet smarties, help me out.

[RockyX]

This has been my diet for the past 3 weeks, just wanting to get it checked out and see if you guys think that I should make any adjustments, I have made good improvements, I will post a pic of my progress from week 1-3. Please analyze for me. The numbers will be posted in this order (calories,protein, carbs, fats)

-30 MINS CARDIO-

Meal 1: 3 large eggs: 276 18 0 21
1 scoop pro: 120 22 4

Meal 2: 2 scoop pro: 240 44 8

WORK OUT

Meal 3: 2 scoop pro: 240 44 8
3 tbs. Honey: 192 0 51

Meal 4: 200g venison: 314 44 0 14

Meal 5: 200g venison: 314 44 0 14

Meal 6: 2 scoop pro: 240 44 8
1 tbsp. flax: 130 0 0 14

This puts me at:
Calories: 1824 (2016 counting honey)
Protein: 260g
Carbs: 28g (79g counting honey)
Fats: 63g

What do you guys think? I have made good progress, just wanting to make sure I am getting the most of my diet. My protein isn't too high is it? I know it was good when I was 180lbs. 3 weeks ago, but now I am 170lbs. do I adjust protein?

[abmyers]

Excellent Improvement!

[bigsd67]

i would add some Almonds or Walnuts or Mixed nuts to Meal two. Your calorie intake is good. One suggestion is maybe after your post workout honey/shake meal eat 75-100g venison but add a Potato or Brown Rice....you still need some carbs after your PWO shake to continue the Glycogen feeding of your muscles. Also throw in 3-5 servings of green veggies spaced out in your day. Green veggies not only add crucial amounts of fiber and vitamins and antioxidants...they fill you up nicely and you can eat a significant amount with only positive effects....

also you should consider taking a fiber supplement to keep your pooper normal (trust me bro lowered carbs = lower $hit breaks) finally, bump that cardio to 45minutes and if you can on an empty stomach in the morning at 65% of your max heart rate...

all in all though your diet is pretty nice (lucky prick get to eat venison all the time) and judging by your photos its working. dont go by the scale, go by the mirror, cothes fitting, waste measurements and strength in the gym(shouldnt go down mite even go up). and keep us posted.

[RockyX]

i would add some Almonds or Walnuts or Mixed nuts to Meal two. Your calorie intake is good. One suggestion is maybe after your post workout honey/shake meal eat 75-100g venison but add a Potato or Brown Rice....you still need some carbs after your PWO shake to continue the Glycogen feeding of your muscles. Also throw in 3-5 servings of green veggies spaced out in your day. Green veggies not only add crucial amounts of fiber and vitamins and antioxidants...they fill you up nicely and you can eat a significant amount with only positive effects....

also you should consider taking a fiber supplement to keep your pooper normal (trust me bro lowered carbs = lower $hit breaks) finally, bump that cardio to 45minutes and if you can on an empty stomach in the morning at 65% of your max heart rate...

all in all though your diet is pretty nice (lucky prick get to eat venison all the time) and judging by your photos its working. dont go by the scale, go by the mirror, cothes fitting, waste measurements and strength in the gym(shouldnt go down mite even go up). and keep us posted.

Thanks guys, and yeah I figured I needed to throw some ppwo veggies in there. And I'm lucky for now (hehe) but I'm almost out of venison (had 2 deer worth...steaks at least) and it will be back to chicken ....and my strength has been going up at least 10 pounds on EVERY single lift I've been doing. Despite the fact that I have lost about 1.5" from my chest, and 2.5" from my waist, the chest figure is probably inaccurate however, because I suck at taking chest measurements and they're never consistent/accurate. About 5 days ago I picked up the tape, measured 43", picked it up today and first time said 41", set it down and picked it up...42", so who knows

[daman1]

i would add some Almonds or Walnuts or Mixed nuts to Meal two. Your calorie intake is good. One suggestion is maybe after your post workout honey/shake meal eat 75-100g venison but add a Potato or Brown Rice....you still need some carbs after your PWO shake to continue the Glycogen feeding of your muscles. Also throw in 3-5 servings of green veggies spaced out in your day. Green veggies not only add crucial amounts of fiber and vitamins and antioxidants...they fill you up nicely and you can eat a significant amount with only positive effects....

also you should consider taking a fiber supplement to keep your pooper normal (trust me bro lowered carbs = lower $hit breaks) finally, bump that cardio to 45minutes and if you can on an empty stomach in the morning at 65% of your max heart rate...

all in all though your diet is pretty nice (lucky prick get to eat venison all the time) and judging by your photos its working. dont go by the scale, go by the mirror, cothes fitting, waste measurements and strength in the gym(shouldnt go down mite even go up). and keep us posted.

Agreed. Adjust calories accordingly.

[RockyX]

Okay, so what if next week I add some mixed nuts to meal 2 (how much should I eat?), cut meal 4 to 100g of venison and add 100g of sweet potatoe (this will cut my pro. intake down to 240 is this okay? Also is cinnamon ok on sweet potatoes since a tbsp. is only 5 carbs?). Should that be sufficient? Also, will this up in carbs increase my fat burning potential? Or slightly hinder it?

[bigsd67]

your protein intake at 240 should be fine...remember that you only need 1.5g of protein per LEAN LB of Bodyweight. also cinnamon is fine cuz it all fiber. as for the amount of mixed nuts i would use 1/2 to 1 serving depending on your calories...remember that through out all this you want to adjust calories accordingly to keep the fat loss high.

[AbsolutelyLethal]

Looks good but you seem to be neglecting to count the fat in the protein shakes...I count 7 scoops @ 1.5 fat grams each...Thats another 10.5 grams = 95 calories...Add in the calories from 3 hearty portions of veggies like broccoli, spinach, cauliflower, zucchini etc you have another like 200 calories...Just FYI, seems if you are trying to stay around 2000 calories or something so I was just making sure you realize....

I agree with Big...I think for PPWO you could do like 150g Venison(30 protein) and like 150 g's of potato(35 carbs)...See what works...

[RockyX]

Okay then I have 73.5 grams of fat, but the fat is included in the calorie total, because I got it off the container. But that sounds good Lethal, I think starting next week I will add the potato in there PPWO.