Diet comments please????

[brightonrvf]

Hi all

I have been reading (and lurking) with some interest the post about diets.

I was wondering if any one fancied giving their opinion on where i should be going.

I am 5 10, 196lb, 33 years old. I am not sure what my body fat is but i would guess between 15-20%. Ideally i would like to get this down.

I am natural.

I would like to drop some of the bf.

Meal one; 0815 protein shake with semi-skim milk, creatine (10gs) a banana, kiwi and some yogurt.

Meal 2, 1000-1030 Half a Protein bar and a banana.

Meal 3, tuna sandwich and bowl of soup (whatever school has got on)

Meal 4, 1500 (preworkout) Other half of protein bar, banana

Meal 5 post workout, 1600-1700 protein shake

Meal 6 1830 - 2000 well last night it was a stir fry with shrinp, glass noodles and loads of veggies.

Should i be cutting out all the dairy and bread??

Any thoughts would be great.

Cheers

Brightonrvf!!!!

[YellowJacket]

Re: Diet comments please????

Originally posted by brightonrvf
Hi all

I have been reading (and lurking) with some interest the post about diets.

I was wondering if any one fancied giving their opinion on where i should be going.

I am 5 10, 196lb, 33 years old. I am not sure what my body fat is but i would guess between 15-20%. Ideally i would like to get this down.

Welcome to the board....

First begin by going here: http://www.superiormuscle.com/vbulle...=&threadid=411
Figure your BMR and this will make things a lot easier for you.

Meal one; 0815 protein shake with semi-skim milk, creatine (10gs) a banana, kiwi and some yogurt.

Ditch the fruit, its rich in primarily fructose, which fills liver glycogen, not muscle glycogen, so its useless calories. This is the meal in which you need a good bit of protein, since you have been fasting all night and your body is essentially starving. I recommend a whey shake in water to begin, since the wtaer will not slow digestion and the protein can reach the muscle quickly, also this will cause an insulin response. Insulin is an antagonist to cortisol, so the insulin response will negate or hold back the cortisol. Cortisol is very determental to hypertrophy.

Something like a whey shake in water, followed by 4-5 eggs, lean meat of some type and possibly a small amount of carbs here, such as rolled oats or bran waffles.

I will assume cardio will be done in the morning, before this meal.

Meal 2, 1000-1030 Half a Protein bar and a banana.

Most, if not all, protein bars are rich in sugar alcohols and other carbohydrates that are not recommended for cutting. Also, bananas are rich in fructose, which is not recommended either.

Meal 3, tuna sandwich and bowl of soup (whatever school has got on)

Tuna is fine as long as its on whole wheat bread. Id opt out of the soup and go for green vegetables.

Meal 4, 1500 (preworkout) Other half of protein bar, banana

Yuck. Have 1/2 a protein shake, oats and either an orange or vitamin c powder. Vitamin C is also an antagonist to cortisol. If you can afford it, invest in some BCAAs here.

Meal 5 post workout, 1600-1700 protein shake

With dextrose/malto. I assume?

Meal 6 1830 - 2000 well last night it was a stir fry with shrinp, glass noodles and loads of veggies.

Not bad, watch any type of sauce you put on it and its sodium content. Also, skip the noodles or rice, primarily high GI carbs, which isnt what you want. This is probably your most importantm eal of the day. You want a significant amount of protein here, as well as complex carboydrates.

Also, as a final meal, pre-bed, you want a slow digesting protein. Either invest in a casein protein, or try some cottage cheese, low sodium/low fat cottage cheese.

[brightonrvf]

Hi YJ

Thanks for the response. and the welcome to the forum.

Sorry for the delay, i fell off my motorbike on saturday so have not been feeling 100%! :(

I checked out the bmr as you suggested and have determined that i need 3250 to maintain.

I have canned the fruit, although i am a little concerned as i thought that couldnt be bad......just goes to show. The protein shake in the morning is difficult....water + protein = bleurgh!!!! :) but i am gulping it down.

I am not doing cardio at the moment as i have a torn hamstring. And no i do my cardio in the afternoon generally before i hit the weights.

In the evening meal i have started to drop the high gi carbs, how is brown rice this late? Also i was going to start eating sweet potatoes instead of potatoes. Am i just substituting one carb for another???

Cheers

BRVF

[redsquirrel]

Brown rice and sweet potatoes would be a good substitute.

In general, definitely stay away from white rice and white potatoes .

For sure ditch the protein bars. As YJ says, although on the wrapper it may appear they're not so bad, they're not so good either. There has been some speculation lately as to the validity of what is actually ON the wrapper itself. Detour bars that have been sold here were under scrutiny because certain research had showed it was just like eating a Snickers...LOL

Another couple of ideas:

Try and cycle your carbs every day. Like, M,W,F,Sun eat moderate complex carbs, and then T,TH,SAT eat low carbs...Or you could do a couple days w/ moderate carbs, and a couple low carbs following.

[Narkissos]

And no i do my cardio in the afternoon generally before i hit the weights.

Those that have commented prior to me have been spot on in their dietary analysis.

However i'd like to point out that cardio before weight-training is counterproductive.

If you've a time-constraint and are unable to do cardio first thing in the a.m. on an empty stomach, it is then advisable to do it right after a weight-training session. Post-training cardio is effective because it is performed in a glycogen-depleted state...tho not as effective as cardio done first thing in the a.m. ...for obvious reasons