please critique diet

[Mario L]

well I have finally put together my diet and would like to fine tune it if needed.

5am workout

6am- 2 scoop whey

7am- 1/2 cup oats
4 egg whites
2 eggs

10 am- 8 oz chicken breast
10 oz spinich
1 cup long grain brown rice

1pm- 8 oz chicken breast
10 oz broccoli
1 cup long grain brown rice

4 pm- 8oz talipia
1 cup long grain brown rice
10 oz spinich

7p- 2tbs natty PB
2 slice whole wheat
1 oz almond

9p- casein shake

72 g fat
241 g carb
334 g protein

2982 calories

I figured my TDEE to be 3208 but probably should be higher. I calculated at moderatly active but may be more like very active. What would you guys call P90x 1 hr a day 6 days a week? moderate or very?

[--->>405<<---]

Hey mario .. Wat r ur stats? Age weight height bf%??

What r ur goals?

P90x 6 days per week = moderate..

Wat formula did u use to calculate tdee?

[Mario L]

I'm 32
6 ft
207 lbs
BF not sure.
I used 66+(13.7x95.45)+(5x182.88)-(6.8x32)=2070.4

2070.4 x 1.55(moderate) = 3209.12

I have been doing cardio for the past 4 months. With a once a week full body workout. My main concern was lose BF. Im down about 40lbs now. So now I just started p90x. I would like to add muscle and is the reason I chose p90x over insanity. When the 90 days are over i'll be hitting the gym 5 days a week. Ultimatly my goal is keep BF down and get muscular.

[--->>405<<---]

Personally i prefer calculating tdee using katch/mcardle formula but ive noticed they both tend to be pretty close..If i wer u id drop cals from 2982 to 2400..

Is there a reason u have ur carbs so high? Personally i prefer low carb approach to cutting.. Ur fat is also too high..

340g pro
140g carbs
53g fat

Is wat id run if i were u..

And great work so far man! I would suggest keeping p90x for cardio but IMO ud do better starting a weightlifting program now..

Ive dun p90x and there are several vids that would make great cardio sessions but IMO its inferior to a gym for muscle growth

[Mario L]

Is there a reason u have ur carbs so high? Personally i prefer low carb approach to cutting.. Ur fat is also too high..

340g pro
140g carbs
53g fat

No reason for the high carbs. Thats how i've been eating and just recently figured out the macros. Time to get serious.

If I eliminate the 7pm PB sandwich,lose the 10am rice, and double up on the 8pm casein shake that works out to
319g pro
164g carb
52g fats

Hows this look.

Btw 405 great transformation. Truly an inspiration!

[--->>405<<---]

^^ thx man

Pretty close .. Run it and see how u go.. Same total macros just a little more carb and a little less protein..

Wat about lifting? U gonna start or do p90x only ? If so personally id get all carbs out the way in meals 1,2,&3 and take 10g bcaas prior to am workout assuming its dun in a fasted state..

Id drop the 6am whey and have the 7am meal at 6am and take the 50g protein from the 6am whey and turn it into a meal in the evening with meat and veggies..

I like to eat too so id drop the pm casein and have lowfat cottage cheese instead..

[tall76]

Good stuff so far Mario I agree with 405- those carbs are too high for ur body composition right now. Drop them down and watch ur body change. Eat all rice/oats or sweet potato carbs in first 3 meals only, then no more. This is perfect for you bc u work out early AM. Drop the bread too. Bro u gotta start lifting too- p90x is good to get u moving but to really transform ur body you need to lift!!! Go to the workout section or find a simple 3 day per week push/pull/ legs type split- none of this total body stuff

[Mario L]

I think im gonna go with the p90 for the next few months then definatly hitting the gym after that.

If I move the 6am whey to later that night wouldn't I need a pWO protein? The eggs are there for protein but are they enough?

So your sayin eat all the carbs at the 6,10,1pm meals.

I tried the cottage cheese. Theres not many foods I dont like but cottage cheese is one.


thanks 405 im gonna run with this and see how it goes.

[Mario L]

Good stuff so far Mario I agree with 405- those carbs are too high for ur body composition right now. Drop them down and watch ur body change. Eat all rice/oats or sweet potato carbs in first 3 meals only, then no more. This is perfect for you bc u work out early AM. Drop the bread too. Bro u gotta start lifting too- p90x is good to get u moving but to really transform ur body you need to lift!!! Go to the workout section or find a simple 3 day per week push/pull/ legs type split- none of this total body stuff

took me along time to work on that last post. watching the Bruins game which just ended. thanks for the help too. I'm going to go with the first three meal carb deal, Sounds good. The main reason for the p90x too is because I have never worked out before. Another is to get my wife moving as well.

Is it ok to lift and p90 at the same time?

[--->>405<<---]

1. Dont move the whey.. Eliminate it .. Have eggs and oats postworkout.. (especially if p90x is ur only workout).. Eat a few more eggwhites if u choose and throw some meat in (chikn breast, lean ground beef) .. The whey u woukdve had at 0600 is prob about 50g worth of protein.. Since u eliminated it it frees up 50g protein u can eat that nite in the form of food..

2. If u dont like cottage cheese have the casein.. All im sayn is if u get hungry at nite instead of the casein u coukd just swap it for a realfood protein source with similar grams of protein.. I get hungry.. So i think about diet in terms of getting the most food to chew that i can!

3. Yes.. Eat all ur carbs(except veggies) in 0600,1000,1300 meals..

[--->>405<<---]

Id stick to the p90x vids that were cardio oriented.. Abripper x , plyometrics, cardio x .. Mix them up cuz u dont do any real lifting there and u can still do ur lifting.. U coukd also limit the time to say 40mins in the am and not do the whole 60-90min workout as long as ur lifting too.. Personally id ditch the p90x all together and lift and do regular cardio in the am fasted or pwo.. Elliptical is great!

[Mario L]

My elliptical and I have a gone a few miles together in the past 4 months!

[--->>405<<---]

95% of my cardio is elliptical.. For wat ur tryin to do its all u need.. Do it am fasted 45 mins.. Then lift at some point during the day.. Sprints r great too! IMO u dont have to kill urself everyday doing p90x to get lean.. U just have to 1. Eat rite (80% of it easy) and 2. get in cardio and 3. lift man.. Thats it..

[Mario L]

Wat about lifting? U gonna start or do p90x only ? If so personally id get all carbs out the way in meals 1,2,&3 and take 10g bcaas prior to am workout assuming its dun in a fasted state..

I'm doing the p90x at 5am with my wife and I will do a m,w,f split workout. Ditching the full body as recommended my you and tall. About the bcaa's how long before the 5am p90x do I need to take it. Also should I use them before my afternoon workout at 4pm

[Mario L]

New and finalized diet

5am p90x

6am- 1 scoop whey
1/2 cup oats
4 egg whites
2 eggs

10 am- 8 oz chicken breast
10 oz spinich
1 cup long grain brown rice

1pm- 8 oz chicken breast
10 oz broccoli
1 cup long grain brown rice

4pm workout

5pm- 1 scoop whey
8oz talipia
10 oz spinich

8pm
1 oz almonds
casein shake

320 protein
163 carb
53 fat

[--->>405<<---]

BCAA's: u can drink it rite before u turn it on.. Thats what i do..

Diet: everything looks good EXCEPT: now that ur gonna be lifting u want to get a carb postworkout.. Move the Rice from 10am to 5pm (PWO).. Carbs in first 3 meals was based on no lifting.. Now ur model should be:

3 carb meals only:
Meal 1
Preworkout
Postworkout

This will not change regardless of what time u lift.. make sense?

[--->>405<<---]

^^ also on non Lift days have all ur carbs in meals 1,2,3.. Got it??

[Mario L]

I was thinking about the post w/o carb on lift days. So it makes complete sense. Thanks again!

[X2006ibmgto]

Good info here