Critique MY diet (MG, Top*, or Fireguy please)

[Trippensee]

Age- 19 (20 tomorrow)
Weight- 205
Height- 6’2
bf- 15 or lower (used 15 to calculate)

Goals- I am looking to really transform my body before I decide whether or not to go further. I have been on these forums for a couple years now and have read a lot. I’ve always read that diet is key and I’m going to prove that to myself and others my age that are using around me(juice). I will start a log (not sure where so advise me.) and log my workouts/diet for everyone to see/critique. I’m not sure where I’m going to go with this diet but I added PICS so i can get critiqued there as well.

BMR- 2101
TDEE- 3445.68

Current diet- NONE

Starting tomorrow (or whenever MG/ Fire/etc. critiques)

Pro/Carb/Fat/Cal
Meal One: 8 am (I am a horrible morning eater. This will be my most difficult area.)
7 Eggs (6 whites) 40/0/6/214 (will be adding Tobasco)
1/2 cup oats- 3/50/2/218
- 43/50/8/432

Meal two: 10am
-1.5 Tuna can 33/0/1.5/146
-1tbs Flax seed oil 0/0/14/126
-1 Banana 1/27/0/105
34/27/15.5/371

Meal three: 12pm
-8oz Chicken breast 52/0/3/240
-8oz Sweet Potato 4/53/0/227
-56/53/3/467

Meal four: 3pm
-8oz Chicken breast 52/0/3/240
-2 slices bread (100% whole wheat) 7/23/2/140
-Mustard
-59/23/5/380

Meal five: 5pm
-6 oz Atlantic Salmon 41/0/12/272
-1 cup Brown rice 4/33/1/150
45/33/13/422

PreWorkout 7.30
-NO shotgun 20/0/0/81
- 20/0/0/81

PWO Shake 9ish
-10 oz Fat free milk 10/14/0/100
-MaxPro(willing to change) Protein 30/4/1/130
- 40/18/1/230

Meal six: 10pm
-6 oz Atlantic Salmon 41/0/12/272
-1 cup Brown rice 4/33/1/150
- 45/33/13/422

Before bed:
-10 oz Fat free milk 10/14/0/100
-ON 100% Casein 24/4/1/120
- 34/18/1/220

TOTALS=
Pro-376g
Carb- 255g
Fat-59g
CALS= 3025

Please realize I did not reach the goal. I have never made a diet so please fix and adjust. I knew there would be several fixups so lets take it from here. Below are pictures taken today with no pump.

[MuscleScience]

I know I am not one of those guys but I might be able to give you advice on the morning meal, if you want it. I am terrible at eating in the morning too.

[FireGuy]

I assume since you listed your calories below your estimated TDEE you are looking to lean up a bit. I prefer keeping them right around TDEE and using cardio to accomplish the same purpose. I believe the TDEE estimates usually come in on the high side so your 3025 number should be a close enough number to start with. I would advocate trying to slowly add muscle and add little if any bodyfat along the way.

Right now your protein is making up 50% of your calories, I would drop that to around 40% and add in some EFA's and possibly a few more carbs. This would drop your protein to around the 300 mark. Maybe another 25 grams carbs and 20 grams of EFA's. That will keep your calories pretty much the same. Add in some fibrous veggies to at least 2-3 meals and I think you have a good starting point.

I would really try to stick to heavy basic compound exercises for the next 2-3 years and dont be afraid to mix in some cardio. I would do at least 30 minutes a day 4-5 days a week regardless of your goals.

[Trippensee]

Muscle- you're I'd love to hear what you have to say. I just didn't want someone with 16 posts telling me whats wrong with my diet.

Fire- thanks I'll fix and repost.

[mg1228]

Fireguy forgot more about diet yesterday than i know---so listen to him

albeit he probably gets paid 95% of the time to give advice on nutrition so i will help when he cant

drop protein as he stated---up the carbs to 30-40% of total cals and the remainder in efas

imo u should drop the milk and banana and replace with complex carbs

do cardio 45 min 5-6 days a week to start---i prefer am cardio on a empty stomach

[mg1228]

i like the diet otherwise---food choices are good minus the milk and banana--although u could get away with it for now

id rather see u eat another sweet potato in meal 4 rather than the bread---but u could prob get away with it for now

[MuscleScience]

Muscle- you're I'd love to hear what you have to say. I just didn't want someone with 16 posts telling me whats wrong with my diet.

Fire- thanks I'll fix and repost.

I cant really eat in the morning even after AM cardio. So I mix up a nice morning shake. Even though I am a firm believer in whole foods as a base of nutrition. Sometimes you have to go against the grain to eat.

Shake:
50grams whey protein (low carb) in 6-8 oz of water
1/2 cup of steel cut or rolled oats (prefer steel)
1 tbs Flax/EVOO/Borage oil.

I usually just take a hand blender to the oats I dont usually even cook them. Add the protein and oil to the protein shaker mix it up and slam it down. I know its not the most ideal breakfast but its better than nothing.

[Trippensee]

mg- I agree milk and banana could be better replaced but I figured they taste better and wont hurt too much. I am going to fix the diet now and let me know what you think.

muscle- thanks so much for the help. I am going to keep that recipe incase I just cant eat or need to get to class. Im hoping I can eat through it though.

[Trippensee]

Pro/Carb/Fat/Cal
Meal One: 8 am (I am a horrible morning eater. This will be my most difficult area.)
7 Eggs (6 whites) 40/0/6/214 (will be adding Tobasco)
1/2 cup oats- 3/50/2/218
- 43/50/8/432

Meal two: 10am
-1 Tuna can 22/0/1/97
-1tbs Flax seed oil 0/0/14/126
-1 Banana 1/27/0/105
-1 cup Brocolli 4/13/5/102
- 27/40/20/430

Meal three: 12pm
-6oz Chicken breast 39/0/3/180
-8oz Sweet Potato 4/53/0/227
-1 cup Brocolli 4/13/5/102
- 47/66/8/509

Meal four: 3pm
-6oz Chicken breast 39/0/3/180
-2 slices bread (100% whole wheat) 7/23/2/140
-Mustard
- 46/23/5/320

Meal five: 5pm
-3 oz Atlantic Salmon 20.5/0/6/136
-1 cup Brown rice 4/33/1/150
- 20.5/33/7/286

PreWorkout 7.30
-NO shotgun 20/0/0/81
- 20/0/0/81

PWO Shake 9ish
-10 oz Fat free milk 10/14/0/100
-MaxPro(willing to change) Protein 30/4/1/130
- 40/18/1/230

Meal six: 10pm
-3 oz Atlantic Salmon 20.5/0/6/136
-1 cup Brown rice 4/33/1/150
- Half an Avocado 2/8/15/120
- 26.5/41/22/406

Before bed:
-10 oz Fat free milk 10/14/0/100
-ON 100% Casein 24/4/1/120
- 34/18/1/220

TOTALS=
Pro-304g
Carb- 289g
Fat-70g
CALS= 2914 (Is this too low?)

[mg1228]

i think it looks good---when the fatloss slows, cut the banana and milk first

good job on putting it together and giving us what we needed---u obviously did ur research

[**TOP**]

Sorry im late to the party!! Looks like you got handled though!!

[Trippensee]

Ha thanks guys. Any advice to where I could keep a log on a non-cycled diet/workout?

[mg1228]

idk--maybe here---let me know where u start it

[Trippensee]

Alright I'll start it here, today is my bday so I'm delaying my diet until tomorrow morning and then it begins. I already went to Sams and bought everything so we'll see how this works out.

[danielli]

Alright I'll start it here, today is my bday so I'm delaying my diet until tomorrow morning and then it begins. I already went to Sams and bought everything so we'll see how this works out.

Good luck man... I'll be following your progress!

[Trippensee]

Can I get a BF estimation?

[mg1228]

i would guess 15-16%

[Damienm05]

Non-diet related: Do lots of squatting and dead-lifting!

[Trippensee]

I've been doing deads for about 2 months and dont use gloves. I'm only able to get 265 for about 5 or 6 reps and i can't hold it anymore. Should I get wraps?

[Damienm05]

I've been doing deads for about 2 months and dont use gloves. I'm only able to get 265 for about 5 or 6 reps and i can't hold it anymore. Should I get wraps?

Yes.

[6ft5]

Very good job puttn this one together guys. Agree w squats and deads, nothing will get u growing faster. Just throwing this out there. Be very carefull with your sqats and deads I can't think of anything else that will stunt growth than a gym related injury so be carefull, and starting out form comes first..straps are a good tool for growing, also use them with lat pulls and chinns. Not all tha time, just when its to much to hang on to, or you need to get a few more reps on a set.

[Trippensee]

Damien- Thanks lol.
6ft5- I will be extra careful with squats. I will work them in now I guess.

[Trippensee]

Ate as best as I could, I should have it down by this weekend latest.

Lifts:
-Back
Deads - 135x15, 225x10, 245x8, 255x5
Lat pd- 90x12, 105x12, 120x8
machine row- 180x8 (3 sets)
Bi-
Superset-
=machine preacher- 70x10, 80x8, 90x6
=db preacher- 30x10, 30x8, 35x6

standing db curls 25x10x3
seated db hammer 25x8x1

[Damienm05]

Ate as best as I could, I should have it down by this weekend latest.

Lifts:
-Back
Deads - 135x15, 225x10, 245x8, 255x5
Lat pd- 90x12, 105x12, 120x8
machine row- 180x8 (3 sets)
Bi-
Superset-
=machine preacher- 70x10, 80x8, 90x6
=db preacher- 30x10, 30x8, 35x6

standing db curls 25x10x3
seated db hammer 25x8x1

Sounds like you're hitting it hard. I never know how people do back and biceps on the same day, I'd be burnt after a couple supersets!

I always incorporate some variation of bent over BB row into my back workouts. Back parallel to the floor is pretty beast but I also like to switch it up and do a reverse-grip with my palms facing upwards and a more rigid back position.

[Twist]

You look to me as if you are over emphasizing the lifting, and underemphasizing the cardio. post up your workout routine.

[C_Bino]

Pro/Carb/Fat/Cal
Meal One: 8 am (I am a horrible morning eater. This will be my most difficult area.)
7 Eggs (6 whites) 40/0/6/214 (will be adding Tobasco)
1/2 cup oats- 3/50/2/218
- 43/50/8/432

Add EFA's definitely in meal 1

Meal two: 10am
-1 Tuna can 22/0/1/97
-1tbs Flax seed oil 0/0/14/126
-1 Banana 1/27/0/105
-1 cup Brocolli 4/13/5/102
- 27/40/20/430

Change out flax for a better oil. Nut based oil's are better source for oil supply than fill in with fish oils for other fats. Also why 27g pro here yet 40g in first meal. With no amino acid pool you are better off keeping protein the same in each meal evenly spaced throughout the entire day.

Meal three: 12pm
-6oz Chicken breast 39/0/3/180
-8oz Sweet Potato 4/53/0/227
-1 cup Brocolli 4/13/5/102
- 47/66/8/509

Again add in at least some fish oil here. I just dont see the reasoning behind your meals really. You add in flax to another meal yet NOTHING to some meals??? Also, why the random jump in carbs? Are you dieting? 50g, then down to 40g now up above 60??? Dont see the logic.

Meal four: 3pm
-6oz Chicken breast 39/0/3/180
-2 slices bread (100% whole wheat) 7/23/2/140
-Mustard
- 46/23/5/320

EFA's? Bread?

Meal five: 5pm
-3 oz Atlantic Salmon 20.5/0/6/136
-1 cup Brown rice 4/33/1/150
- 20.5/33/7/286

Lowest amount of protein of any meal and low carbs also...before workout?

PreWorkout 7.30
-NO shotgun 20/0/0/81
- 20/0/0/81

PWO Shake 9ish
-10 oz Fat free milk 10/14/0/100
-MaxPro(willing to change) Protein 30/4/1/130
- 40/18/1/230

Well, I would never personally drink milk but ok. Why low carb now after training?

Meal six: 10pm
-3 oz Atlantic Salmon 20.5/0/6/136
-1 cup Brown rice 4/33/1/150
- Half an Avocado 2/8/15/120
- 26.5/41/22/406

Another flux in protein intake. Higher carbs now an hour after PWO? This just makes no sense in terms of bulking OR cutting imo.
Before bed:
-10 oz Fat free milk 10/14/0/100
-ON 100% Casein 24/4/1/120
- 34/18/1/220

Not sure on timing here, and this depends on your sleep schedule but I would be saving this shake for the middle of the night to feed your muscles and not just having a shake before bed unless its been 3-4 hours since your last meal. Also I would cut milk and DEFINITELY add EFA's.
TOTALS=
Pro-304g
Carb- 289g
Fat-70g
CALS= 2914 (Is this too low?)

All in all its not a terrible diet, you have the main idea of what foods to eat etc. But it seems very random with no thought as to what foods to eat at what times to most benefit your workouts and goals and maintain anabolism to a higher degree, or thermogenesis for that matter, if infact cutting is your goal.

If you want to have 7 meals per day and keep carbs around 290g I would lay it out like this...

1. 50g
2. 30g
3. 30g
4. 30g
5. 60g
WO
6. 75g
7. 15g

This doesnt have to be EXACTLY what you do but it will help sustain better BG values and energy throughout the day. Glycogen will also be better utilized in this fashion.

[Trippensee]

Update: I have failed miserably to even get to the gym (always tired after work and school) I'm going to start posting again on here everyday so I force myself to go. If this isn't where I can keep record then please move thanks.

[Trippensee]

All in all its not a terrible diet, you have the main idea of what foods to eat etc. But it seems very random with no thought as to what foods to eat at what times to most benefit your workouts and goals and maintain anabolism to a higher degree, or thermogenesis for that matter, if infact cutting is your goal.

If you want to have 7 meals per day and keep carbs around 290g I would lay it out like this...

1. 50g
2. 30g
3. 30g
4. 30g
5. 60g
WO
6. 75g
7. 15g

This doesnt have to be EXACTLY what you do but it will help sustain better BG values and energy throughout the day. Glycogen will also be better utilized in this fashion.

BTW I appreciate you posting this and would like to converse with you about it more on AIM. If you ever see this feel free to message me (I'm always online). I'd like to learn more and pick your brain so to speak.

Thanks.

[MuscleScience]

Update: I have failed miserably to even get to the gym (always tired after work and school) I'm going to start posting again on here everyday so I force myself to go. If this isn't where I can keep record then please move thanks.

Go before if you can, I have the same problem. Although I work at a gym it is very hard to get motivated to train after a long day.

Good Luck and keep posting!

[Trippensee]

I've been going to the gym every day and eating clean not according to diet but good food vitamins, etc. I'll post some progess pics in two weeks.