Please RIP APART my diet...

**Bring On Fedor** · 08-08-2006, 04:40 PM

I have modified my diet based on input from this forum and others. Please let me know what you think.

My goal is to lose some bodyfat but preserve muslce. Currently, I'm about 6'0" 205 lbs. and maybe 15% bf? Any and all help is appreciated

BREAKFAST 8:30 AM
3/8 Cup Egg Beaters
3/8 Cup Egg Whites
1 Cups Oats
1.5 Cups Skim Milk

528 Calories 3g Fat 85g Carbs 44g Protein

SNACK 11:00 AM
2 Scoops Muscle Milk
1 Tbsp Flax Oil

468 Calories 32g Fat 12g Carbs 32g Protein

LUNCH 2:00 PM
6 Ounces Chicken Breast
1 Cup Broccoli

296 Calories 6g Fat 7g Carbs 52g Protein

SNACK 4:00 PM
6 Ounces Turkey
1 Cup Broccoli

307 Calories 14g Fat 17g Carbs 31g Protein

90 minutes Muay Thai/Grappling

DINNER 8:30 PM
12 Ounces Chicken Breast
1 Cup Broccoli

551 Calories 11g Fat 7g Carbs 100g Protein

1 Hour weightlifting

PWO 10:00 PM
50g Dextrose
50g Maltodextrin
50g Iso Pure

610 Calories 1g Fat 100g Carbs 50g Protein

Totals 2,760 Calories 67g Fat 228g Carbs 309g Protein

jkuhlmann · 08-08-2006, 04:58 PM

i would say you're eating too mcuh fat....67g.....but half of that is from the muscle milk, which supposedly doesn't get stored, and is used like carbs as energy....

so really, i think it looks pretty good.

**Urban** · 08-08-2006, 05:21 PM

Quote:

Originally Posted by Bring On Fedor

BREAKFAST 8:30 AM
3/8 Cup Egg Beaters
3/8 Cup Egg Whites
1 Cups Oats
1.5 Cups Skim Milk

528 Calories 3g Fat 85g Carbs 44g Protein

No veggies, no good fats (consider taking fish oil). And while it's not something adhere to strictly, berardi says to keep non-fruit/veggie carbs to a minimum unless it's in the 1-2 hour post workout window. so the oats and milk would be a no-no (since milk especially seems to be high GI)

Quote:

SNACK 11:00 AM
2 Scoops Muscle Milk
1 Tbsp Flax Oil

468 Calories 32g Fat 12g Carbs 32g Protein

No veggies (consider a greens supplement in your shake or blending in some frozen berries or something)

Quote:

LUNCH 2:00 PM
6 Ounces Chicken Breast
1 Cup Broccoli

296 Calories 6g Fat 7g Carbs 52g Protein

no good fats

Quote:

SNACK 4:00 PM
6 Ounces Turkey
1 Cup Broccoli

307 Calories 14g Fat 17g Carbs 31g Protein

no good fats

Quote:

DINNER 8:30 PM
12 Ounces Chicken Breast
1 Cup Broccoli

551 Calories 11g Fat 7g Carbs 100g Protein

Since you just worked out, here is a good place to take in some carbs. Consider crusting your chicken breast with wheat bread crumbs or oats, or quinoa, or brown rice flour or something. also lacking in good fats, and I don't think you're going to absorb 100g of protein here, so cutting back on your chicken isn't going to hurt.

Quote:

PWO 10:00 PM
50g Dextrose
50g Maltodextrin
50g Iso Pure

610 Calories 1g Fat 100g Carbs 50g Protein

This is fine, though it's something you could sip on during workout, not just PWO.

Quote:

Totals 2,760 Calories 67g Fat 228g Carbs 309g Protein

Overall it's not bad, but I think you're going to want some variety in your protein. Lean beef (there are 29 cuts that are considered lean), and fish are good eats, and the low levels of saturated fat (which should be kept in balance with mono and poly unsaturated fats) may be detrimental in the long run. 2760 calories would make ME lose wieght and I'm not nearly as active as you (my only cardio is about 20 minutes of jumprope throughout the week), so eating more calorie rich foods (higher in fat) isn't going to kill you. I would toss in a whole egg or two as part of your morning omlette, eat some fattier meats from time to time. it'll be good for you.

BoxingFanNoMore · 08-08-2006, 06:08 PM

Quote:

Originally Posted by Urban

Overall it's not bad, but I think you're going to want some variety in your protein.

What he said x 2. Plus there are also other vegtables out there besides broccoli, variety is helpful when trying to keep a strict diet.

shagy · 08-09-2006, 01:38 AM

maybe add some ginger in here and there? along with other things like they said, variety

**Bring On Fedor** · 08-09-2006, 11:02 AM

Thanks for all the help and input guys.

Urban, do you think it's necessary to eat some EFAs at every meal? Also, I try and seperate my meals into protein/carb or protein/fat, as I'm told it makes for the body's most efficient use of calories.

Abot the whole not eating the oats and milk in the morning, I thought you were supposed to load up on carbs in the morning to replenish your body's stores after sleep? I know milk isn't a good choice because of the processed sugars, but how about the oats? And I try not to eat too many fruits also, because of their high amounts of sugars.

As far as variety, I was just using chicken and broccoli as an example. I often eat lean beef, fish, turkey, etc. in addition to chicken. I also eat any other greens I can get my hands on, not just broccoli.

w0cyru01 · 08-09-2006, 11:48 AM

My diet sucks compared to that. I need to read alot more it seems.

**Bring On Fedor** · 08-09-2006, 01:14 PM

Quote:

Originally Posted by w0cyru01

My diet sucks compared to that. I need to read alot more it seems.

Try it out and see what you think then. It's not a hard diet to stick to because you stay full and most of the food tastes pretty good (at least to me).

w0cyru01 · 08-09-2006, 02:46 PM

Quote:

Originally Posted by Bring On Fedor

Try it out and see what you think then. It's not a hard diet to stick to because you stay full and most of the food tastes pretty good (at least to me).

Well I eat similar:
Breakfast:
Coffee
2 servings egg beaters
2 whole eggs (extra large)
Banana

Morning Snack:
Cup plain oatmeal
1/2 c. mixed berries

Lunch:
Grilled chicken mixed with spinach

Afternoon snack:
2 sandwiches on Nature's Own whole wheat, generally lunch meat with lowfat cheese, or Natural Peanut butter, or tuna. If meat, I also have 1/2 c spinach on it as well. Also a cup of yogurt.

After workout:
Whey protein in skim milk

Dinner:
Usually fish with sweet potato and more spinach. (Yes it's the only green leafy i like)

Going to maybe add muscle milk right before I go to bed.
Yes I know I need more fruit and veggies

**Bring On Fedor** · 08-09-2006, 03:57 PM

Quote:

Originally Posted by w0cyru01

Well I eat similar:
Breakfast:
Coffee
2 servings egg beaters
2 whole eggs (extra large)
Banana

Morning Snack:
Cup plain oatmeal
1/2 c. mixed berries

Lunch:
Grilled chicken mixed with spinach

Afternoon snack:
2 sandwiches on Nature's Own whole wheat, generally lunch meat with lowfat cheese, or Natural Peanut butter, or tuna. If meat, I also have 1/2 c spinach on it as well. Also a cup of yogurt.

After workout:
Whey protein in skim milk

Dinner:
Usually fish with sweet potato and more spinach. (Yes it's the only green leafy i like)

Going to maybe add muscle milk right before I go to bed.
Yes I know I need more fruit and veggies

That looks pretty good to me, but try out www.FitDay.com, they provide a free calorie/macro counter. It's really helpful to see what you eat day-to-day, and see how close you are comming to your desired intakes of Fat/Carbs/Protein etc.

Also, Fitday has a calories estimator that calculates how many calories you are burning during an average day, based on your height, weight, as well as your specific activities and work.