PLEASE Critic my diet

[mg1228]

try to get the ratios to 40/40/20 or even 40/30/30---food choices look ok

[First6]

Can do. Thanks,

How important is the casein before bed? Does it have to be 2 scoops or would one be good enough?

Thanks

[RoadToRecovery]

Can do. Thanks,

How important is the casein before bed? Does it have to be 2 scoops or would one be good enough?

Thanks

According to studies, casein prevents the body from turning to the body for breakdown. It is digested through out the night to help prevent catabolism during sleep. However, it is recommended to consume a simple carb upon wake up.

[First6]

Thanks. Sounds like it is best to keep it at 2 scoops.

I can see another option: change the pre workout shake from 2 scoops down to one. Good or bad idea?
That would get me to a 51/33/16 ratio It would also get me back to 2008 calories (better range for me) instead of 2138.

[First6]

try to get the ratios to 40/40/20 or even 40/30/30---food choices look ok

It was tough to get the carbs back up without choosing the wrong foods. So I added a cup of skim milk, brown rice, and an apple to help out with good carbs. Also had to cut the protien back in places to get the % to work out. I think I should still be okay though since it is still at 1.7 times my body weight.

Not sure where else to cut the protien to get to the 40/30/30... any suggestions? Could the casein before bed be dropped to one scoop instead of 2?

So here is the UPDATE:

Totals:
2138 cals/288 pro/172 carb/39 fat
Calorie breakdown: PROTIEN-53% / CARBS-32% / FAT-16%

(all totals are calories/protein/carbs/fats)
fish oil and multi vitamin will be added in.

5:00am out of bed

Meal 1:
Shake (water) .5 cup oats
311/54/15/5

Workout from 5:15 to 6:30
shower get ready for work

7:00am
Meal 2: shake (1 cup skim milk) .5 cup oats
401/62/26/5

One hour drive to the office

8:00am at work
Meal 3: 4 oz Tuna & 1 small apple & .5 cup oats
151/24/9/3

12:00pm at work
Meal 4: 4oz Grilled chicken breast & .5 cup brown rice
390/56/5/18

3:00pm at work
Meal 5: 4 oz tuna & 1 serving peanut butter & .5 cup brown rice
390/51/7/20

6:00pm at home
Meal 6: 3 oz Grilled chicken breast & 2 cups vegetables
225/40/8/1.5

7:00 to 7:30 intense interval cardio. (not every day-see above schedule)

10:00pm before hitting the sack
Meal 7: Casein shake (water)
240/48/8/2

[mg1228]

It was tough to get the carbs back up without choosing the wrong foods. So I added a cup of skim milk, brown rice, and an apple to help out with good carbs. Also had to cut the protien back in places to get the % to work out. I think I should still be okay though since it is still at 1.7 times my body weight.

Not sure where else to cut the protien to get to the 40/30/30... any suggestions? Could the casein before bed be dropped to one scoop instead of 2?

So here is the UPDATE:

Totals:
2138 cals/288 pro/172 carb/39 fat
Calorie breakdown: PROTIEN-53% / CARBS-32% / FAT-16%

(all totals are calories/protein/carbs/fats)
fish oil and multi vitamin will be added in.

5:00am out of bed

Meal 1:
Shake (water) .5 cup oats
311/54/15/5

Workout from 5:15 to 6:30
shower get ready for work

7:00am
Meal 2: shake (1 cup skim milk) .5 cup oatsdrop the milk
401/62/26/5

One hour drive to the office

8:00am at work
Meal 3: 4 oz Tuna & 1 small apple & .5 cup oatsdo 3/4 cup oats and drop the apple---check macros--1/2 cup oats is 150 cals alone--need to add the tuna
151/24/9/3

12:00pm at work
Meal 4: 4oz Grilled chicken breast & .5 cup brown rice
390/56/5/18check macros--too much fat--and 4oz chicken is 24gr protein

3:00pm at work
Meal 5: 4 oz tuna & 1 serving peanut butter & .5 cup brown rice
390/51/7/204oz tuna dont have 50gr protein

6:00pm at home
Meal 6: 3 oz Grilled chicken breast & 2 cups vegetables
225/40/8/1.5check macros--4oz chicken should b 24gr protein--no way 3oz has 40

7:00 to 7:30 intense interval cardio. (not every day-see above schedule)

10:00pm before hitting the sack
Meal 7: Casein shake (water)
240/48/8/2

see bold---u need to double check macros--ur protein macros are off--so ur not getting as much as u think--

[First6]

Yeah. I updated the diet and the total macro and percentage but forgot to update the individual macros.
I'll fix it

[First6]

Fixed the individual macros and made the changes sugested.
Thanks


Totals:
1953 cals/262 pro/152 carb/37 fat
Calorie breakdown: PROTIEN-53% / CARBS-31% / FAT-17%

(all totals are calories/protein/carbs/fats)
fish oil and multi vitamin will be added in.

5:00am out of bed

Meal 1:
Shake-2 scoops whey and water .5 cup oats
311/54/15/5

Workout from 5:15 to 6:30
shower get ready for work

7:00am
Meal 2: shake-2 scoops whey and 1 cup skim milk & .5 cup oats
401/62/26/5

One hour drive to the office

8:00am at work
Meal 3: 4 oz Tuna & .75 cup oats
177/25/14/4

12:00pm at work
Meal 4: 4oz Grilled chicken breast & .5 cup brown rice
315/41/34/3

3:00pm at work
Meal 5: 4 oz tuna & 1 serving peanut butter & .5 cup brown rice
440/32/41/20

6:00pm at home
Meal 6: 3 oz Grilled chicken breast & 2 cups vegetables
170/27/8/1

7:00 to 7:30 intense interval cardio. (not every day-see above schedule)

10:00pm before hitting the sack
Meal 7: Casein shake (water)
240/48/8/2

[mg1228]

Fixed the individual macros:
Thanks


Totals:
2138 cals/288 pro/172 carb/39 fat
Calorie breakdown: PROTIEN-53% / CARBS-32% / FAT-16%

(all totals are calories/protein/carbs/fats)
fish oil and multi vitamin will be added in.

5:00am out of bed

Meal 1:
Shake-2 scoops whey and water .5 cup oats
311/54/15/5

Workout from 5:15 to 6:30
shower get ready for work

7:00am
Meal 2: shake-2 scoops whey and 1 cup skim milk & .5 cup oatsdrop the milk do 3/4 cup oats
401/62/26/5

One hour drive to the office

8:00am at work
Meal 3: 4 oz Tuna & 1 small apple & .5 cup oatsdrop the apple--do 3/4 cup oats
231/24/9/1

12:00pm at work
Meal 4: 4oz Grilled chicken breast & .5 cup brown rice
315/41/34/3still dont see 41gr pro--i see more like 28-30gr

3:00pm at work
Meal 5: 4 oz tuna & 1 serving peanut butter & .5 cup brown rice
440/32/41/20drop the pb

6:00pm at home
Meal 6: 3 oz Grilled chicken breast & 2 cups vegetables
170/27/8/1do 4-6 oz chicken

7:00 to 7:30 intense interval cardio. (not every day-see above schedule)

10:00pm before hitting the sack
Meal 7: Casein shake (water)add tbsp natty pb--i do 1 sc so if u dont want 2 do 1
240/48/8/2

see bold---are ur fish oils in macros--if not add 10-12 gr fish oil throuout the day
see bold

[edgarr]

It was tough to get the carbs back up without choosing the wrong foods. So I added a cup of skim milk, brown rice, and an apple to help out with good carbs. Also had to cut the protien back in places to get the % to work out. I think I should still be okay though since it is still at 1.7 times my body weight.

Not sure where else to cut the protien to get to the 40/30/30... any suggestions? Could the casein before bed be dropped to one scoop instead of 2?

So here is the UPDATE:

Totals:
2138 cals/288 pro/172 carb/39 fat
Calorie breakdown: PROTIEN-53% / CARBS-32% / FAT-16%

(all totals are calories/protein/carbs/fats)
fish oil and multi vitamin will be added in.

5:00am out of bed

Meal 1:
Shake (water) .5 cup oats
311/54/15/5 What else is in this shake besides water and .5 cup oats???
Workout from 5:15 to 6:30
shower get ready for work

7:00am
Meal 2: shake (1 cup skim milk) .5 cup oats
401/62/26/5

One hour drive to the office

8:00am at work
Meal 3: 4 oz Tuna & 1 small apple & .5 cup oats
151/24/9/3

12:00pm at work
Meal 4: 4oz Grilled chicken breast & .5 cup brown rice
390/56/5/18

3:00pm at work
Meal 5: 4 oz tuna & 1 serving peanut butter & .5 cup brown rice
390/51/7/20

6:00pm at home
Meal 6: 3 oz Grilled chicken breast & 2 cups vegetables
225/40/8/1.5

7:00 to 7:30 intense interval cardio. (not every day-see above schedule)

10:00pm before hitting the sack
Meal 7: Casein shake (water)
240/48/8/2

your macros are way off, double check those. you can use fitday.com