Diet Critique Please

[s00noma]

Aaaalright, i have been reading my ass off on here for about a month now and i finially finished putting together a cutting diet that i want looked at. Stats are: Age-21 Height-6'2" Weight-198-200 BF%-18-19% [according to tanita scale]

Today was my first day of the diet and i already want to change one of my meals, haha. I cant stand the eye of round steak, i think ill be switching it with lean ground beef instead.

Without further ado, here it is:

Workout Days

BCAAs-5g Before And After Workout

6AM – 10 Egg Whites & 1 Scoop Whey & ½ Cup Oats
[Cal-390 Fat-4.5g Carb-32g Pro-55g]

9AM – 8oz Steak & Fish Oil
[Cal-381 Fat-22g Carb-0g Pro-44g]

12PM – 8oz Chicken Breast & 1 Cup Broccoli
[Cal-263 Fat-8g Carb-8g Pro-46g]

1:30PM-2PM (PreWO) - Multi Grain Bagel & 7 Egg Whites
[Cal-389 Fat-2g Carb-57g Pro-37g]

2:15PM-2:45PM (GYM Begin)

3:15PM-3:45PM (GYM End)

3:30PM-4:00PM (PostWO) - Whey/Oat Shake & 1 Banana
[Cal-375 Fat-4.5g Carb-57g Pro-30g]

5:00PM (PostWO Meal) – 8oz Ground Turkey Breast & 1 Cup Cooked Rice
[Cal-458 Fat-4g Carb-43g Pro-60g]

8:00PM-9:00PM – ½ Cup Cottage Cheese & 3 Whole Eggs
[Cal-250 Fat-13.5g Carb-8g Pro-32g]

Cal-2506 Fat-58.5g Carb-205g Pro-304g

Non Workout Days- Same minus PWO Shake

BCAAs-5g Before Cardio And Before Bed

[Kale]

Have your read this ? http://forums.steroid.com/showthread.php?t=75729

[s00noma]

Have your read this ? http://forums.steroid.com/showthread.php?t=75729

yeah....why?

[s00noma]

Bump

[s00noma]

nothing??

[dr.shred]

bro, some your meals you only have whey pro source. for instance, m1 i would add some casein pro to that. m3 add a fat or carb source. I would try a 40%c, 30%f, 30%p split to start with. I find those ratios to be more effective for cutting although you may adjust your ratios accordingly. I would increase the cals tho for someone your size.

[s00noma]

bro, some your meals you only have whey pro source. for instance, m1 i would add some casein pro to that. m3 add a fat or carb source. I would try a 40%c, 30%f, 30%p split to start with. I find those ratios to be more effective for cutting although you may adjust your ratios accordingly. I would increase the cals tho for someone your size.

M1 has eggs and oats as well which both contain protein? As far as my ratios, i tried to stay around 45p 35c 20f. And the calories i guess i will see at the end of a couple weeks how quickly the weight is coming off and adjust. I want to maintain as much lbm as possible.

[dr.shred]

M1 has eggs and oats as well which both contain protein? As far as my ratios, i tried to stay around 45p 35c 20f. And the calories i guess i will see at the end of a couple weeks how quickly the weight is coming off and adjust. I want to maintain as much lbm as possible.

yes they contain fast asking whey protein, but not so dissolving casein to keep you fuller longer. Carbs are protein sparing. Having too much protein is not always a good thing. 45% p imo is too high.

[s00noma]

yes they contain fast asking whey protein, but not so dissolving casein to keep you fuller longer. Carbs are protein sparing. Having too much protein is not always a good thing. 45% p imo is too high.

shouldnt i be consuming about 1.5-2g of pro per lb? if so, im right at about 1.5-1.6..

do you think i should just add in some carbs somewhere then to even out the ratios?

[dr.shred]

shouldnt i be consuming about 1.5-2g of pro per lb? if so, im right at about 1.5-1.6..

do you think i should just add in some carbs somewhere then to even out the ratios?

Yes I do, most likely you are under eating. I just made a similar post on another person diet plan. Personally I would never have more protein than carbs even when cutting.

[s00noma]

up up...anything will help

[audis4]

you need to make your protein in you meals more constant.
i.e. rather than having 55-60 g's in one meal and 30-35 g's in another, trying making a constant 40-45 g's protein in every meal.

also, I would choose a slower digesting carb source over a ww bagel, such as 1 cup oats.

like dr. shred said, up the cals a bit and lower slowly while performing cardio.

I would scratch the cottage cheese in your last meal and add something like steak/salmon and green veggies.

I would scratch the whey altogether, that's why you're taking BCAA's pre and PWO.

[audis4]

p.s. dr. shred already gave you sound advice on your macro percentage breakdown.
Up your kcals a bit, up your cardio and stick with it.

[s00noma]

damn..i love that ww bagel..do you think it would have that great of an affect by switching to oats?

ill try and work on my ratios a bit and get closer to a 40-40-20 split

[audis4]

I honestly don't know the GI rating on the WW bagel but I know oats are slower digesting. If your bagel is working for you keep it. Try oats for a week to compare.

[s00noma]

If i ran a 40-40-20 with around the same kcal intake, would the protein amount be sufficient? it would come out to about 1.2g per lb

[audis4]

yes, I'd say as long as your getting at least .8-1g of protein/lbs of body weight you're fine.

[s00noma]

yes, I'd say as long as your getting at least .8-1g of protein/lbs of body weight you're fine.

Thanks man..ill get to editing the diet a bit and see what i come up with

[s00noma]

Alright...Revision # 1

----Kept most of the same meals for a couple reasons, one being that the cottage cheese keeps me within a tighter budget as i dont have a ton of money to spend on that amount of meat per day. And two, i have read that it is a good source of cassien protien to use before bed [but some people do cut out all dairy on cutting diets] So, if the change must be made, i will find a way to do it. [Not looking to get shredded, just a bit of definition]

They Whey is in the diet mainly due to time constraints in the AM.

As for the bagels, i will try them out until i run out [about 1-2 weeks] and then will switch to oats to see if there is a significant difference.

M3 i left unchanged, but i can, if you guys think it would be best, knock off one cup of rice on M6 and add 1 cup oats to M3.

BUT--all in all, i did try to heed all of the advice given and evened out my protein intake and got my macros closer to a 40-40-20 split [any reason why my percentages add up to 102% ?]----

Workout Days

BCAAs-5g Before And After Workout

6AM – ½ Cup Egg Whites & 1 Scoop Whey & ½ Cup Oats
[Cal-330 Fat-4.5g Carb-31g Pro-42g]

9AM – 8oz Lean Ground Beef & Fish Oil
[Cal-419 Fat-24g Carb-6g Pro-44g]

12PM – 8oz Chicken Breast & 1 Cup Broccoli
[Cal-263 Fat-8g Carb-8g Pro-46g]

1:30PM-2PM (PreWO) - Multi Grain Bagel & 7 Egg Whites
[Cal-389 Fat-2g Carb-57g Pro-37g]
(Can be switched to 1 Cup Oats for virtually same macros)

2:15PM-2:45PM (GYM Begin)

3:15PM-3:45PM (GYM End)

3:30PM-4:00PM (PostWO) - Whey/Oat Shake [with ¼ Cup Egg Whites] & 1 Banana
[Cal-405 Fat-4.5g Carb-57g Pro-36g]

5:00PM (PostWO Meal) – 4oz Turkey Cutlet & 2 Cup Cooked Rice
[Cal-460 Fat-2.5g Carb-70g Pro-36g]

8:00PM-9:00PM – ½ Cup Cottage Cheese & 3 Whole Eggs
[Cal-250 Fat-13.5g Carb-8g Pro-32g]
(Can be switched to 6oz lean ground beef for virtually same macros)

Cal-2516 Fat-59g Carb-237g Pro-273g

Percentage Breakdown- Fat-21.1% Carb-37.6% Pro-43.4%


Non Workout Days- Same minus PWO Shake

BCAAs-5g Before Cardio And Before Bed

[dr.shred]

Alright...Revision # 1

----Kept most of the same meals for a couple reasons, one being that the cottage cheese keeps me within a tighter budget as i dont have a ton of money to spend on that amount of meat per day. And two, i have read that it is a good source of cassien protien to use before bed [but some people do cut out all dairy on cutting diets] So, if the change must be made, i will find a way to do it. [Not looking to get shredded, just a bit of definition]

They Whey is in the diet mainly due to time constraints in the AM.

As for the bagels, i will try them out until i run out [about 1-2 weeks] and then will switch to oats to see if there is a significant difference.

M3 i left unchanged, but i can, if you guys think it would be best, knock off one cup of rice on M6 and add 1 cup oats to M3.

BUT--all in all, i did try to heed all of the advice given and evened out my protein intake and got my macros closer to a 40-40-20 split [any reason why my percentages add up to 102% ?]----

Workout Days

BCAAs-5g Before And After Workout

6AM – ½ Cup Egg Whites & 1 Scoop Whey & ½ Cup Oats ADD CASEIN SOURCE TOO HERE. EITHER FROM POWDER OR LEAN MEAT
[Cal-330 Fat-4.5g Carb-31g Pro-42g]

9AM – 8oz Lean Ground Beef & Fish Oil THIS IS HIGHER THAN 44G OF P. DOUBLE CHECK THAT
[Cal-419 Fat-24g Carb-6g Pro-44g]

12PM – 8oz Chicken Breast & 1 Cup Broccoli ADD FAT
[Cal-263 Fat-8g Carb-8g Pro-46g]

1:30PM-2PM (PreWO) - Multi Grain Bagel & 7 Egg Whites
[Cal-389 Fat-2g Carb-57g Pro-37g] CASEIN SOURCE
(Can be switched to 1 Cup Oats for virtually same macros)

2:15PM-2:45PM (GYM Begin)

3:15PM-3:45PM (GYM End)

3:30PM-4:00PM (PostWO) - Whey/Oat Shake [with ¼ Cup Egg Whites] & 1 Banana PWO SHAKE TRY WHEY/DEXTROSE 2:1 RATIO
[Cal-405 Fat-4.5g Carb-57g Pro-36g]

5:00PM (PostWO Meal) – 4oz Turkey Cutlet & 2 Cup Cooked Rice
[Cal-460 Fat-2.5g Carb-70g Pro-36g]

8:00PM-9:00PM – ½ Cup Cottage Cheese & 3 Whole Eggs
[Cal-250 Fat-13.5g Carb-8g Pro-32g]
(Can be switched to 6oz lean ground beef for virtually same macros)

Cal-2516 Fat-59g Carb-237g Pro-273g

Percentage Breakdown- Fat-21.1% Carb-37.6% Pro-43.4%


Non Workout Days- Same minus PWO Shake

BCAAs-5g Before Cardio And Before Bed

I added some changes in bold. Basically you want to have casein source with every meal expect for your post workout shake. Oats will not work effectively for pwo either. You need a fast acting simple carb like dextrose.

[s00noma]

I added some changes in bold. Basically you want to have casein source with every meal expect for your post workout shake. Oats will not work effectively for pwo either. You need a fast acting simple carb like dextrose.

I thought all dairy was a source of casein protein? Or is it just cottage cheese?

As for the oats postWO there is a lot of debate about it on this board, i decided to try them out, if it doesnt work for me, ill switch to dex.

And the 44G protein in M3, im pretty sure it correct, got the info from a few different sources online, mainly calorieking

Again, thanks for the suggestions

[s00noma]

Bump...

[dr.shred]

by some good casein protein powder. biotest makes an awesome. makes life easier. As for the oats pwo dont waste your time. There should be no debate here. Oats do NOT have the bioavailalibity of dex PERIOD. You need a fast acting carb source pwo. Also, I am positive that 8oz of beef has more protein than 44g.

[s00noma]

by some good casein protein powder. biotest makes an awesome. makes life easier. As for the oats pwo dont waste your time. There should be no debate here. Oats do NOT have the bioavailalibity of dex PERIOD. You need a fast acting carb source pwo. Also, I am positive that 8oz of beef has more protein than 44g.

sounds good man, i wouldnt have a problem switcing to dex vs oats, i mean who wouldnt want to get rid of the chunky shake and use a sweeter, smoother one instead?

again man, thx for all the comments

[dr.shred]

No problem bro.