Dialing in my diet

[Megiddo]

Or at least I am attepmting too. Here is a typical day:


#1 Oats and protien shake
#2 Scrambled eggs and pineapple
#3 Chicken, rice and mixed veggies
#4 and 5: Protein shake (these are pre and post workout)
# 6 Ground Turkey, green veggie


Totals:

Calories: 2042
Protein: 180
Fat: 90
Carbs: 117

I know I have way too much carbs in there and the only thing I can think of to do is take away the brown rice and oatmeal but that will cut into my total calories which I think are a little too low for me to be growing like I want to do. The only thing I can think of is to add in another protein shake before I go to bed. I think my fats are somewhat ok roughly half of my protein intake but I could be wrong on this as well.

I want to get on the right path with my diet if I plan on getting on stage this April so if any of you can throw me some advice I would greatly appreciate it.

[BBAddict]

Couple things:

Pineapple is very high GI--I would replace this with a lower GI carb. If you want fruit, pears or something similar would be better. Otherwise, normal carbs that you know would be good.

I think you could definitely use more protein. IMO, 1.2-1.5gms/lb lbm is minimum for a bodybuilder. If you're gonna cut more carbs, more protein would be a very easy way to add some of the cals back into it.

Where in your diet is the fat coming from? I don't see 90gms of fat in there.

What is your AMR? 2000cals sounds really, really, really low to me.

[Megiddo]

Originally Posted by BBAddict

Couple things:

Pineapple is very high GI--I would replace this with a lower GI carb. If you want fruit, pears or something similar would be better. Otherwise, normal carbs that you know would be good.

I think you could definitely use more protein. IMO, 1.2-1.5gms/lb lbm is minimum for a bodybuilder. If you're gonna cut more carbs, more protein would be a very easy way to add some of the cals back into it.

Where in your diet is the fat coming from? I don't see 90gms of fat in there.

What is your AMR? 2000cals sounds really, really, really low to me.

Most of my fat is coming from the eggs and protein and meat. As far as adding in protein, the only thing I can think to do is add in an extra shake before bed time but that only adds in 32 grams of protein more giving me 200 or so plus an extra 300 cals.

I'll reevaluate my BRM but I know that only 2300 cals is still low.

[Alin]

curious what you stats are size and height, BF%?

[Megiddo]

Originally Posted by Alin

curious what you stats are size and height, BF%?

hght: 6'2

W: 213

bf: 20%

[go Yankees]

I would say taper your calories...it seems like you will be following this diet roughly up until you go onstage in April, roughly 17 or 18 weeks from now...if you're 213 at 20% bf, at a moderate-for-competition 6% bf, you'll be about 180 lbs...that means you're planning to lose 33 lbs in 17 weeks, which might be a tad much, usually I lose 1-1.5 lbs a week

back to tapering...if you normally eat (lets say) 2500 cal a day, try starting your diet at 2250, then dropping 150 or so every 2 weeks. You could also try cycling your carb intake too, 150 gms one day, 100 one day, 50 one day, and upping your protein when you drop carbs. That usually works well for me

also, will you be using and fat-burning supplements?