My Diet (feel free to critique)

[stud_wit_style]

500am:
Workout

615am:
MRP (dyma-lean by dymatize)- 204 cal, 2g fat, 4g carb, 42 g protein
1 apple - 110cal, 28g carb, 0g fat, 0 protein
8oz yogurt (light) - 80cal, 16g carb, 0g fat, 6g protein

930am:
protein bar - 280cal, 21g carb, 8g fat, 30g protein

noon:
1 cup oatmeal (multi-grain)- 360 cal, 72g carb, 4.5g fat, 15g protein
1 pkg albacore (7.1oz)- 210 cal, 0 carb, 3.5g fat, 45.5g protein

200pm:
8oz yogurt (light) - 80cal, 16g carb, 0g fat, 6g protein
1 banana - 120 cal, 30 carb, 0g fat, 0 protein
1 pkg albacore (3oz) - 100 cal, 0g carb, 1.5g fat, 20g protein
protein bar - 280cal, 21g carb, 8g fat, 30g protein

430pm:
Cardio for roughly 30min

530pm:
salad - (guessing) 70 cal, 20 carbs, 3g fat, 0g protein
cottage cheese (fat free)- 100cal, 7 carb, 0g fat, 13g protein
1 pkg chicken (3 oz)- 90cal, 0g carb, 1.5g fat, 20g protein

800pm:
MRP (dyma-lean by dymatize)- 204 cal, 2g fat, 4g carb, 42 g protein


Total:
Calories - 1848
Carbs - 223
Fat - 34
Protein - 269.5

Sometimes i have about 6-8 scrambled eggs(6-8 eggs) with some low-fat cheese instead of a salad.


This is a good guess of what I am doing. I know it needs some fine tuning and i need to add more calories.

Critique away...

BMR:
192 lbs = 3298.7
144lbs = 2805.1 (lean weight)

Stats:
26 y/o
6' 0"
190 lbs
23.4% bf
waist=38"

Goal:
185 lbs +/-
10% bf
waist=32"

[YellowJacket]

First, thank you for placing your diet in an easy format to critique and thank you for reading the stickies... makes things a lot easier...

Let me say first that losing 13% BF is going to be tough... very tough.. but can be done.

500am:
Workout

I hate working out on an empty stomach. I cant get as much done and I dont feel as productive. You need some calories in your system before training. Do not be afraid of carbs at this time, as long as they are complex. I would have a protein shake (in water, since youre basically fasting through the night and you need protien ASAP) with 1/3 cup oats.

615am:
MRP (dyma-lean by dymatize)- 204 cal, 2g fat, 4g carb, 42 g protein
1 apple - 110cal, 28g carb, 0g fat, 0 protein
8oz yogurt (light) - 80cal, 16g carb, 0g fat, 6g protein

I assume youre having a post-workout shake?

This post workout meal can be considered the most important meal of your day and your's is a bit lackluster. This is a time when you need whole calories, and by that I mean simply not a shake. Chicken ,lean turkey, fish, etc. would be ideal here. Hell, even a can of tuna would suffice. Also, this is a great time for antioxidants, in the form of vegetables... green vegetables. Finally, while apples are tasty, they're simply a waste of calories. Those 28 carbs primarily consist of fructose, which does little to nothing for muscle recompensation. Ditch it.

930am:
protein bar - 280cal, 21g carb, 8g fat, 30g protein

Ew, this one hurts me. Never is a protein bar ok for a meal, especially when cutting. Add some quality calories here. I know its not always easy to prepare a meal, but almonds, tuna, etc. are easy and quick meals.

noon:
1 cup oatmeal (multi-grain)- 360 cal, 72g carb, 4.5g fat, 15g protein
1 pkg albacore (7.1oz)- 210 cal, 0 carb, 3.5g fat, 45.5g protein

If youre cutting, Id cut down that full cup of oats and add some veggies.

200pm:
8oz yogurt (light) - 80cal, 16g carb, 0g fat, 6g protein
1 banana - 120 cal, 30 carb, 0g fat, 0 protein
1 pkg albacore (3oz) - 100 cal, 0g carb, 1.5g fat, 20g protein
protein bar - 280cal, 21g carb, 8g fat, 30g protein

Ew again. Ditch the protein bar, the yogurt (contains lactose, useless IMO) and ditch the banana. Incorporate more vegetables in your diet...

430pm:
Cardio for roughly 30min

If theres anyway you can replace your cardio w/ your weight training, do that. Cardio is best done on an empty stomach or with subtle amounts of protein....

530pm:
salad - (guessing) 70 cal, 20 carbs, 3g fat, 0g protein
cottage cheese (fat free)- 100cal, 7 carb, 0g fat, 13g protein
1 pkg chicken (3 oz)- 90cal, 0g carb, 1.5g fat, 20g protein

Your best meal yet.

800pm:
MRP (dyma-lean by dymatize)- 204 cal, 2g fat, 4g carb, 42 g protein

Still not a fan of MRPs. Your better off having eggs or something before bed as opposed to this.

[Bouncer]

You cant get any better advice then that. ^

[Control]

"Finally, while apples are tasty, they're simply a waste of calories. Those 28 carbs primarily consist of fructose, which does little to nothing for muscle recompensation. Ditch it."


Apples have many health benefits. I definitely wouldn't call them a waste of calories.

[Control]

You also need some healthy fats in your diet. I'd add a couple tablespoons of extra virgin olive oil and a mix of almonds and peanuts or cashews and peanuts (unsalted) to snack on between meals.

[YellowJacket]

"Finally, while apples are tasty, they're simply a waste of calories. Those 28 carbs primarily consist of fructose, which does little to nothing for muscle recompensation. Ditch it."


Apples have many health benefits. I definitely wouldn't call them a waste of calories.

I would. Theyre useless while cutting. The vitmains and anti-oxidants can be compensated elsewhere.

[BBAddict]

:bravonew: Good reply, YJ. See what happens when you post questions with the enough information!

I'd recommend some sort of casein protein as the bedtime meal--either a shake or cottage cheese--along with some more healthy fats, like Control said.

[Control]

I would. Theyre useless while cutting. The vitmains and anti-oxidants can be compensated elsewhere.

I don't see how they're any more useless than any other food. They're low on the G.I., high in fiber, and high in vitimins and anti-oxidants. Probably one of the best things you can eat actually.

[daf2]

I don't see how they're any more useless than any other food. They're low on the G.I., high in fiber, and high in vitimins and anti-oxidants. Probably one of the best things you can eat actually.

:agree:

[YellowJacket]

I don't see how they're any more useless than any other food. They're low on the G.I., high in fiber, and high in vitimins and anti-oxidants. Probably one of the best things you can eat actually.

Ok, again... but REALLY SLOW this time...

Apples have carbs. Those carbs are called "fructose", fructose has one primary attribute and that is refilling liver glycogen, not muscle glycogen. Therefore, apples are conditonally useless when cutting. Sure they have small amounts of fiber, vitamins, anti-oxidants, blah blah blah, but as mentioned before, those can be compensated elsewhere, ie. green vegetables.

[stud_wit_style]

I didn't mention any supplements I'm taking.

Here they are:
Multi-vitamin
Fish Oil (Omega-3)
Lipo 6
Milk Thistle
B complex
Green Tea Extract

I do have some products from VPX I just haven't been taking them on a regular basis...yet:

CEX
0 Carb Protein
Micellean

[Control]

Ok, again... but REALLY SLOW this time...

Apples have carbs. Those carbs are called "fructose", fructose has one primary attribute and that is refilling liver glycogen, not muscle glycogen. Therefore, apples are conditonally useless when cutting. Sure they have small amounts of fiber, vitamins, anti-oxidants, blah blah blah, but as mentioned before, those can be compensated elsewhere, ie. green vegetables.

Actually the carbs in apples also come from glucose, sucrose, and cellulose, as well as fructose, but fructose is the main one (a whopping 6 grams in one apple). It's true that fructose is used to fill liver glycogen and not muscle glcogen. However, keeping liver glycogen from getting too low has two benefits 1. Increased energy 2. It helps keep you from feeling hungry. Now, if you were to eat too much fructose your liver would become full and send a message to your brain to start storing fat, but the 6 grams of fructose in one apple will not do that.

[YellowJacket]

Actually the carbs in apples also come from glucose, sucrose, and cellulose, as well as fructose, but fructose is the main one (a whopping 6 grams in one apple). It's true that fructose is used to fill liver glycogen and not muscle glcogen. However, keeping liver glycogen from getting too low has two benefits 1. Increased energy 2. It helps keep you from feeling hungry. Now, if you were to eat too much fructose your liver would become full and send a message to your brain to start storing fat, but the 6 grams of fructose in one apple will not do that.

And please tell me at what rate muscle glycogen is deplted? I know the answer, but I need you to find it and realize how this one apple is condtionally useless, as you just re-stated for me above.

[Control]

And please tell me at what rate muscle glycogen is deplted? I know the answer, but I need you to find it and realize how this one apple is condtionally useless, as you just re-stated for me above.

If you have a point to make, make it. I'm not going to make it for you. Here's my point:

There's two different mentalities one can have when dieting.
1) "I'd like to lose some fat without losing any muscle. Maybe even gain some muscle. I want to feel better and be healthier. I'm in it for the long run so however long it takes to reach my goals is fine as long as I'm making progress".

2) "I want to lose a drastic amount of body fat in a short period of time. I'm willing to suffer as much as it takes for that short period of time and I may eat in a way that would be detrimental if I were to eat that way long-term"

If I'm mentality one I'm going to eat a diet high in protein with moderate amounts of low glycemic index carbs and plenty of healthy fats. I'm going to avoid trans fats, high G.I. carbs (except PWO), excess sodium etc. Basically I'm going to eat right. This is a diet you can stay on for life and there's no reason you can't eat an apple at breakfast. In fact, given the numerous health benefits of apples, it's a pretty good idea.

Now, if I'm mentality two it's different. I may be going up to 4 days with no carbs (except PWO on days I lift). Or, I may be on very low carbs in which case I have to choose the carbs I eat very carefully. Maybe it's pre-contest, maybe I'm just trying to get really cut, whatever. This is when I might have to think about whether or not I can eat an apple. This is not a long-term diet.

[go Yankees]

well said, control, well said

stud: fish oil, for me at least, is one of those things that crosses over from "supplements" into "diet," almost, much the way PWO shakes and protein shakes do. Control suggested you added healthy fats, but when you think of your diet, think of those fish oil tabs too, because you may actually be getting 3, maybe even 9 grams of healthy fats right there