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  • Pointers?

    I am new to eating healthy, before I ate whatever I wanted and now I am fat, can you all look at my diet and let me know what I am doing right and what I am doing wrong?

    I am trying to take in no liquid calories other than my protein shakes.

    2 days ago...
    Breakfast 6:45am: 2 cups of oats with 1/4 cups of frozen blueberries, shortly after one scoop of ON Hydro Whey

    9am: a handful of almonds/pistachios

    10am: a small baked sweet potato and one scoop of ON casein

    12pm: a small sweet potato, 1 cup of egg whites, 1/4 cup avocado, 1 scoop ON Hydro Whey

    2pm: apple and a sweet potato

    4:45pm: 1 scoop of ON Hydro Whey

    5pm: 4 scoops of Con Crete HCL creatine
    5-6:30ish work out
    6:30pm: one bottle of Muscle Milk

    7pm: 2 cod fillets, 1 cup of sauteed vegetables in olive oil

    10pm: 1 scoop of ON casein

    Yesterday...

    Breakfast 6:45am: 2 cups of oats with a packet of splenda, shortly after one scoop of ON Hydro Whey

    10am: a small baked sweet potato and one scoop of ON casein

    12pm: a small sweet potato, 5 whole eggs scrambled in olive oil, 1/4 cup avocado, 1 cup of long grain white rice, 1 scoop ON Hydro Whey

    2pm: apple and a sweet potato

    6pm: 2 slices of 18 inch homemade pizza (sausage, green pepper, mushroom) heavy on the sauce, light on the cheese

    8-9pm cardio on my stationary bike

    10pm: 1 scoop of ON casein

    I am trying to wake up early in the morning to do cardio in the morning but it is not working out well, darn snooze button.

  • #2
    I guess I should list the supplements I take every day that I did not mention before in the previous message.

    MuscleTech Platinum 100% Carnitine: 500mg with breakfast, 500mg with dinner

    MuscleTech Platinum CLA: 800mg with breakfast, 800mg with lunch and 800mg with dinner.

    NOW Green Tea Extract 400mg with breakfast

    NOW Alpha Lipoic Acid 250mg with breakfast

    1 a Day mens multivitamin with breakfast

    Natures Made Potassium Gluconate 500mg with breakfast

    I drink about 4-5 cups of coffee throughout the morning

    I just started taking NOW Digestive System V caps today.

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    • #3
      Other than the multivitamin and the potassium gluconate the other supplements have been added to my diet in the past couple weeks.

      Comment


      • #4
        Quickly the thing that jumps out at me is I think you are relying way to much on whey for protein.

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        • #5
          What is wrong with the amount of whey I use? I have been using casien to replace some whole food meals and keep my calories down and whey to supplement the carbs I take in.
          Last edited by AvidFisherman; 04-10-15, 02:07 PM.

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          • #6
            Protein powders are fine in a pinch but they should never replace real food sources like chicken, fish, lean steak etc..

            Your body just doesn't use powders the same way. May look good on paper but in real world use your body will look better with real food. Limit it to 2 shakes per day if possible.

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            • #7
              I am worried if I take out my shakes I will have trouble eating enough protein through the day.

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              • #8
                I guess I was not paying attention, I am having 6 shakes a day, what do you suggest I do for shakes, a post workout whey shake and a casein shake before bed? I will have to come up with some other protein sources for breakfast and my in-between meals at work.

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                • #9
                  Do you know how many grams of fats carbs and protein you are getting each day? Seems like a high amount of carbs in there.

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                  • #10
                    I am counting around 56 grams of fat and 331 grams of protein and 300 grams of total carbohydrates.
                    Last edited by AvidFisherman; 04-10-15, 04:15 PM.

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                    • #11
                      Originally posted by AvidFisherman View Post
                      I guess I was not paying attention, I am having 6 shakes a day, what do you suggest I do for shakes, a post workout whey shake and a casein shake before bed? I will have to come up with some other protein sources for breakfast and my in-between meals at work.
                      Exactly bro, they would be the 2 best times. Replace the others with chicken. Simple and cheap. These 10 lb bags from Costco are a life saver for me.

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                      • #12
                        Aright, I have tweaked my diet enough to think I am good to go. The fish is interchangeable with chicken and the broccoli is interchangeable with carrots or cauliflower. Some of you might think that I am taking too many protein shakes, this is the only way I have found to have close to enough protein and be at or under my caloric goals.

                        Breakfast
                        Broccoli, raw, 1 cup chopped
                        Quakers - Oatmeal, 40 g
                        Cod - Atlantic - Fillet, 4 ounces (112g)
                        Prairie Farms Cottage Cheese 50% Less Sodium - Low Fat/Low Sodium Cottage Cheese, 0.5 cup

                        Lunch
                        Avacado - Medium, 0.5 medium
                        Cod - Atlantic - Fillet, 4 ounces (112g)
                        Prairie Farms Cottage Cheese 50% Less Sodium - Low Fat/Low Sodium Cottage Cheese, 0.5 cup

                        Dinner
                        Avacado - Medium, 0.5 medium
                        Cod - Atlantic - Fillet, 8 ounces (112g)
                        Prairie Farms Cottage Cheese 50% Less Sodium - Low Fat/Low Sodium Cottage Cheese, 0.5 cup
                        Lettus (Iceburg - Salad, 2 cup
                        Carrots - Shredded Carrots, 0.25 cup
                        Hidden Valley - Ranch Dressing, 2 tbsp (30 g)


                        Snacks
                        Optimum Nutrition - Whey Isolate x 3, 96 g
                        Optimum Nutrition - Caesin, 1 scoop
                        Apples, raw, with skin, 1 medium (3" dia)
                        Fruit - Bananna, 1 medium (118 g)
                        Wild Planet - Wild Alaskan Pink Salmon , 1 container (168 g (2oz) ea.)
                        Wild Planet - White Anchovies In Water, 1 container (3 oz (56g) drained ea.)
                        Metamucil - Fiber Supplement- Orange, 2 rounded Tbsp

                        Total ..... 2,037.. 48... ..268... 2,695... 125.... 31
                        Daily Goal 1,930.. 64 ...290.. ..2,300. ..241... 38
                        ........... Calories Fat Protein Sodium Carbs Fiber
                        Last edited by AvidFisherman; 06-04-15, 01:03 PM.

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                        • #13
                          I just read the article on ketosis and did some more research on ketogenic diets, what do you all think of me cutting out the fruit and oats and adding in 2 tbs of natural peanut butter? That will put my carbs down to 63.

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                          • #14
                            Works great. Requires a lot of discipline and willingness to suffer.

                            But there are a lot more details. You've got to have weekly refeeds where you carb up. It's called a CKD (cyclic ketogenic diet).
                            Last edited by Scrumhalf; 06-04-15, 05:00 PM.

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                            • #15
                              Definetly tough to handle physically and mentally. Feel like shit and just want to sleep all the time.

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