Diet critique por favor

[Megiddo]

Stats: 6'2 236-238 20% bf.

I'm trying to cut down body fat to at least 10%

I do about 30-45 minutes of cardio each day before breakfast and about 45 minutes of lifting after work. In bed by 10:00 and I try not to eat any later than 7 p.m.

meal 1. cup of oats w/teaspoon of splenda, 4 eggwhites 2 eggs scrambled.

meal 2. protein shake. about 44 grams protein

meal 3. 2 chicken breasts skinless, green veggie

meal 4. pre workout shake 44 g protein

meal 5. post workout shake

meal 6. chicken breast, lean beef, or lean pork, green veggie.

Thanks in advance.

[YellowJacket]

Do you have the total calories?

Overall looks good... only 1 question

What all is included in your pre and post workout shakes?

[Megiddo]

I don't have the total cals figured. I'll add them up this evening.

As far as my shakes go it is jsut trsight from the container. Should I be adding something else inthere?

[BBAddict]

I would guess that you should add some good fats in there. Fish oils or flaxseed, but fish oil is probably better. It looks like its not a ton of calories, but you don't want to cut too fast or you will risk losing a lot of muscle in addition to the fat.

[BBAddict]

I would guess that you should add some good fats in there. Fish oils or flaxseed, but fish oil is probably better. It looks like its not a ton of calories, but you don't want to cut too fast or you will risk losing a lot of muscle in addition to the fat.

What I think YJ meant about the shakes is the breakdown of protein, simple carbs, complex carbs that make up the shakes--or what shake is it??

Whoops--looks like I didn't stop the first post in time. Anyway, another question that I don't have the answer to is: When cutting should you still take a slow-absorbing protein like a casein protein or cottage cheese right before bed to minimize catabolic processes that could break down muscle during the night??

[Megiddo]

The protein I use is EAS myopro whey it is broke down as follows per serving:

125 cals
4g of carbs
22 g of protein

ingredients:

whey concentrate, whey isolate, l-glutamine, splenda, acesufalmame potassium.

That is it.

I double the servings to get enough protein during the day which is roughly around 236 g per day including my whole food.

[YellowJacket]

Make sure youre getting simple carbohydrates in your post workout shake, whether youre cutting or not, its essential. Also, BBAddict is right, either add some fish in there somewhere (ex. salmon) or supplement with an essential fatty acid supplement, I prefer fish oil.

[Megiddo]

Originally posted by YellowJacket
Make sure youre getting simple carbohydrates in your post workout shake, whether youre cutting or not, its essential. Also, BBAddict is right, either add some fish in there somewhere (ex. salmon) or supplement with an essential fatty acid supplement, I prefer fish oil.

For simple carbs what do you recomend?

I take a fish oil supplement twice daily.

[YellowJacket]

A maltodextrin/dextrose blend. 50/50.

[Megiddo]

YJ, can you give me a brand name to look for of MD/M mix?

Tried looking for it at vitamin Shoppe and they had no clue.

[YellowJacket]

Any will do.... if you live neer a local brewery go there and buy it in bulk. PowerNutrition carries NOW foods bags of Dextrose for around $2 a a bag, and they carry a NOW Foods carb blend with Malto. for very cheap as well.