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Nutrition Dieting & Nutrition Discussion


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Old 04-10-15, 11:39 AM
Pointers?
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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.
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Old 04-10-15, 11:51 AM
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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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Old 04-10-15, 11:52 AM
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Other than the multivitamin and the potassium gluconate the other supplements have been added to my diet in the past couple weeks.
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Old 04-10-15, 11:58 AM
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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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Old 04-10-15, 12:02 PM
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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 at 02:07 PM.
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Old 04-10-15, 02:04 PM
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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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Old 04-10-15, 02:11 PM
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I am worried if I take out my shakes I will have trouble eating enough protein through the day.
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Old 04-10-15, 02:38 PM
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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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Old 04-10-15, 03:39 PM
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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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Old 04-10-15, 04:03 PM
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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 at 04:15 PM.
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Old 04-10-15, 05:57 PM
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Quote:
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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Old 06-04-15, 11:58 AM
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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 at 01:03 PM.
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Old 06-04-15, 02:28 PM
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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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Old 06-04-15, 04:34 PM
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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 at 05:00 PM.
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Old 06-04-15, 04:37 PM
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Definetly tough to handle physically and mentally. Feel like shit and just want to sleep all the time.
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Old 06-09-15, 01:33 PM
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I have started a ketogenic diet but I do not know how often I should refeed? Some sources say its not necessary, other sources say have a day committed to high carbohydrates, others say have one meal with high carbohydrates will suffice. Does anyone have opinions on the matter?
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Old 06-09-15, 01:44 PM
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Your ketogenic diet should have instructions on refeeds. Otherwise it's not a very good ketogenic diet.

If you want a good one, get Lyle McDonald's Rapid Fat Loss. Best CKD-type that I know of. You will suffer but you will drop fat like crazy.
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Old 06-09-15, 03:03 PM
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Thanks, I just downloaded it. I was going off of information I read on various forums and blogs but this seems more concrete of information.
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Old 06-09-15, 03:29 PM
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Scrumhalf, did you mean, The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner? The Rapid Fat Loss book is about a high caloric deficit diet. I still think I will read it though, it seems pretty interesting.
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Old 06-09-15, 03:41 PM
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Everyone has some general ideas on CKD. But most of them don't really take a scientific approach to it.

The basic idea is to deplete muscle glycogen by lowering your carb intake, which forces the body to burn fat. This takes 2 or 3 days to happen. Then you spend 2 or 3 days in thus fat burning mode at which point the body's metabolism figures out something is wrong and the process loses efficiency.

That's when the refeeds come in. By eating carbs, you force the body to replenish glycogen preferentially without having it convert the carbs to fat. This sets you up for the next cycle.

There's obviously a science to this insofar as timing, amount of carbs, etc are concerned, which is why you want to do a good well-researched routine instead of just someone cobbling together something and calling it a CKD.
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Old 06-09-15, 05:26 PM
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You need to run a deficit to lose fat. Something like RFL combines a caloric deficit with low carbs to make the body use fat as fuel. You increase your protein intake yo make sure you don't lose muscle mass.
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