Any feedback on my diet is welcomed.

Diakonos · 03-25-2004, 01:32 PM

Okay, since every one else is putting their diets up for scrutiny, I figured one more wouldn’t hurt so here goes. This is my cutting plan.

8:00AM
3 oz. of solid white tuna
8 oz. of 2% fat milk
fiber One cereal served with one packet of craisens (dried cranberries)
1 multivitamin (Mega Man)

10:30 AM
Almonds
Fruit (grapes, pears or nectarine) no bananas (ever)

12:30 PM
This is typically my heaviest meal of the day. I either eat what the cafeteria at my job is serving or I eat out. My restaurant of choice is Boston Market. I usually get the ¼ white chicken meal with 2 sides. Side choices are usually a green vegetable and brown rice (or sweet potatoes). No sodas ever (regular or diet). I either drink water of unsweetened tea.
No dessert (ever)

2:30 PM
Zone Perfect Bar (Supposedly 40/30/30)

5:00 PM
Healthy choice mixed grill dinner

So, there it is. I eat five times a day. I used to eat a snack around 7:00 PM, but I’ve been getting better results by not doing that. Throughout the day, I drink six 16.9 oz bottles of water. I have been running 3 miles a day (usually takes me 30 minutes) on the tread mill Monday through Friday.

atherjen · 03-25-2004, 02:05 PM

hmmmm a couple suggestions:
-I would drop the milk in meal 1 to 1/2cup. milk contains lactose(sugars).
-meal 2(10:30) needs a better protein source. how about a protein shake or cottage cheese?
-glad to see you made healthy choices at boston market!
-Id ditch the protein bar(zone) and opt for real food. lean protein , healthy fats..how about some raw veggies too?
-is that healthy choice meal frozen??? youd be MUCH better off sticking to real whole foods prepared yourself. lean protein, complex carbs, veggies, healthy fats.
Id Also suggest spacing your meals a bit more. eating your last meal at 5:00 and then nothing again until morning is waiting too long between morning. risk putting yourself in a catabolic state. how about including a light snack like cottage cheese and healthy fats before bed? dont be fooled in thinking that late night eating leads to fat gain.. its about total calories..and as long as you stick to lean proteins and efa's with veggies your fine... Unless you just worked out, the carbs are fine.
-are you doing any weight training?

also what are your current stats.. do you know your total calorie and macronutrients for this?
if not, try www.fitday.com

Diakonos · 03-26-2004, 09:09 AM

Quote:

Originally posted by atherjen
hmmmm a couple suggestions:
-I would drop the milk in meal 1 to 1/2cup. milk contains lactose(sugars).

How about I split the difference with you and go from 8 oz (1 cup) to 6 oz (3/4 cup)?

Quote:

Originally posted by atherjen
-meal 2(10:30) needs a better protein source. how about a protein shake or cottage cheese?

How about Atkins Reduced Sugar Lowfat Yogurt? It contains 1.5 grams of fat, 4g of carbs and 12 grams of protein (a total of 80 calories). Plus it taste a heck of a lot better that cottage cheese

Quote:

Originally posted by atherjen
eating your last meal at 5:00 and then nothing again until morning is waiting too long between morning. risk putting yourself in a catabolic state. how about including a light snack like cottage cheese and healthy fats before bed?

O.k. I could go for a late night snack. Maybe I'll do another Aktins Yogurt.

Quote:

Originally posted by atherjen
also what are your current stats.. do you know your total calorie and macronutrients for this?

Here it is using some of the suggestions you offered:
BREAKFAST 54 Carbs/31 Protien/8 Fat/415 Calories
SNACK 1 4 Carbs/12 Protien /2 Fat/78 Calories
LUNCH 75 Carbs/31 Protien/31 Fat/703 Calories
SNACK 2 22 Carbs/16 Protien/7 Fat/215 Calories
SUPPER 37 Carbs/24 Protien/10 Fat/334 Calories
SNACK 3 4 Carbs/12 Protien/2 Fat/78 Calories

TOTALS 196 Carbs/126 Protien/59 Fat/ 1823 Calories
The ratio works out to be 43/28/29

atherjen · 03-26-2004, 10:59 AM

Quote:

How about I split the difference with you and go from 8 oz (1 cup) to 6 oz (3/4 cup)?

that is fine. monitor progress. if you find it slow, cut out the milk altogether.

Quote:

How about Atkins Reduced Sugar Lowfat Yogurt? It contains 1.5 grams of fat, 4g of carbs and 12 grams of protein (a total of 80 calories). Plus it taste a heck of a lot better that cottage cheese

thats fine. but not ENOUGH protein in that meal or calories. add in some more lean protein. how about some veggies too? healthy fats? since I dont see any!!

Quote:

O.k. I could go for a late night snack. Maybe I'll do another Aktins Yogurt.

again, fine but you still need more protein in this meal, healty fats and fiberous veggies!

Quote:

Here it is using some of the suggestions you offered:
BREAKFAST 54 Carbs/31 Protien/8 Fat/415 Calories
SNACK 1 4 Carbs/12 Protien /2 Fat/78 Calories
LUNCH 75 Carbs/31 Protien/31 Fat/703 Calories
SNACK 2 22 Carbs/16 Protien/7 Fat/215 Calories
SUPPER 37 Carbs/24 Protien/10 Fat/334 Calories
SNACK 3 4 Carbs/12 Protien/2 Fat/78 Calories

TOTALS 196 Carbs/126 Protien/59 Fat/ 1823 Calories
The ratio works out to be 43/28/29

ok need some fixes. not ENOUGH protein in your first snack. add in some healthy fats and veggies like I said!
-why so many carbs in this meal?? cut back on the carbs. TOO much fat too!! and too high of calories for one meal. needs to be better spread out during the day.
-WHEN do you train? between what meals??
-both of your last snacks need more protein. period. and healthy fats. Im begining to sound like a tape recorder eh?

what are your stats?? calories are too low, not enough protein, healthy fats or veggies.

Diakonos · 04-28-2004, 02:27 PM

Guess who’s back?

It’s been about a five weeks since I started on my cutting diet. The results have been minimal so far, so I have made a couple of changes. I have eliminated milk altogether from meal #1. I now go to a Chinese buffet for lunch, because it gives me more ability to tailor make my lunch to my needs. My new plan has increased protein and calories (from about 1800 calories to 2200 calories).

Meal 1:
2 packets of oatmeal mixed in water
0.9 oz. of raisins
3 oz. of white albacore tuna
1 megaman vitamin

Meal 2:
6 oz. of Atkins reduced sugar yogurt (only 3 net carbs)
**A hand full of fruit (grapes, strawberries, blueberries or etc.

Meal 3 (Courtesy of China Buffet)
**A hand full of chow mein noodles
**A hand full of green veggies of some sort (usually string beans of broccoli)
An assortment of lean beef, chicken and fish

Meal 4
Zone perfect Bar

Meal 5
Healthy choice mixed grill dinner
6 oz. of Atkins reduced sugar yogurt (only 3 net carbs)
1 megaman vitamin

Meal 6
Balance Bar

Late night snack (optional)
¼ Cornish Hen. (absolutely no carbs late at night)

Throughout the day I drink about 102 oz of water.

** 1 serving of anything fits in the palm of your hand.

Again, any feedback is welcomed.

LAM · 04-28-2004, 02:49 PM

what are your stats ?

Diakonos · 04-28-2004, 03:16 PM

Quote:

Originally posted by LAM
what are your stats ?

If you mean my personal stats, they are as follows.

age: 33
height: 5'11"
weight 197

according to my calculations I am taking in approximately 200 grams of carbs, 150 grams of protein and 64 grams of fat.

LAM · 04-28-2004, 03:43 PM

I think your cals me be on the low side. 1,800 isn't that much. do you know what your bf% is ?

Diakonos · 04-29-2004, 07:25 AM

Quote:

Originally posted by LAM
I think your cals me be on the low side. 1,800 isn't that much. do you know what your bf% is ?

My firt plan (in post 1) only had 1800 cals. My plan (post 5) has about 2200 cals in it.

Akateros · 04-29-2004, 10:34 AM

Well, even at 2200 your calories still look damn low. Have you got any idea what your maintenance was before you started?

Frankly, few of the changes you've made are ones that would've done me any good -- but I am me, and you are you. For what it's worth, my comments below, in the infamous Ironmag diet crit format.

Quote:

Originally posted by Diakonos
Meal 1:
2 packets of oatmeal mixed in water
0.9 oz. of raisins
3 oz. of white albacore tuna
1 megaman vitamin
Packaged oatmeal is high-glycemic and overprocessed. I hope at least it's not the flavoured kind. You sure you don't want to try some good old-fashioned flaked oats? They cook up in the microwave in the time it takes you to open and drain the tuna.

Meal 2:
6 oz. of Atkins reduced sugar yogurt (only 3 net carbs)
**A hand full of fruit (grapes, strawberries, blueberries or etc.
Personally, my body laughs at net carbs. Any sugar alcohols in that? If so, and you are not progressing, definitely try pitching it. Also, lacks protein. Try cottage cheese and Splenda instead, I'd say. I'd also advise sticking to the berry end of the fruit; grapes are startlingly high in calories and sugar, for the wee little feckers they are.

Meal 3 (Courtesy of China Buffet)
**A hand full of chow mein noodles
**A hand full of green veggies of some sort (usually string beans of broccoli)
An assortment of lean beef, chicken and fish
(Sigh) chow mein noodles. Aren't those deep fried? Perhaps wander over to the Plain Steamed Rice end of the table. And you could stand to get a bit heavier on the green veggies, particularly considering how veggie-scant the rest of your day is.

Meal 4
Zone perfect Bar
Bars are loaded with glycerines, sneaky carbs and sugars, processed stuff, the lot. Although I admit I don't ALWAYS ride the Bars are the Evil of Satan's Kitchen wagon, I do save them for rare, occasional treats, myself. I would never consider them a good choice for a staple. I think you could do better here. And how about some veggies?

Meal 5
Healthy choice mixed grill dinner
6 oz. of Atkins reduced sugar yogurt (only 3 net carbs)
1 megaman vitamin
There's that Atkins stuff again. See comments above. If you are not progressing, my advice is to look at anything that says "net carbs" in big letters with a very, very steely gaze. How's the sodium in the Healthy Choice? Whatever your macros, I see very, very little real, home-prepared, unprocessed food in your diet. Even aside from the fact that (again, personally) I lose weight far better on that without even cutting calories, nutrients, man! Megaman vitamins are not All That, though they'll help plug the bigger holes.

Meal 6
Balance Bar
See above. Two bars a day? If you seriously cannot manage to prepare anything more complicated, at least have a protein shake with oats in it or something. It can't be THAT bad, though; where are you getting the Cornish Hen?

Late night snack (optional)
¼ Cornish Hen. (absolutely no carbs late at night)

Throughout the day I drink about 102 oz of water.

** 1 serving of anything fits in the palm of your hand.
I assume you mean it fits in the palm of YOUR hand....

Again, any feedback is welcomed.

Well, such as it is, that's mine.

Diakonos · 04-29-2004, 01:16 PM

Quote:

Originally posted by Akateros
Well, even at 2200 your calories still look damn low. Have you got any idea what your maintenance was before you started?

If you are asking me how many calories I need to maintain my weight (198 lbs.), it is roughly 2700 calories. This is based on my sex, age(33), height (5'11") and activity level. I'm only reducing my cal intake by 500 calories. Based on what I have studied that is a safe amount.

LAM · 04-29-2004, 04:44 PM

personally I plan my caloric intake on the amount of LBM that I have not total body weight...

03-25-2004, 02:05 PM	#2
atherjen DS Join Date: Dec 2003 Location: MS Posts: 5,757	hmmmm a couple suggestions: -I would drop the milk in meal 1 to 1/2cup. milk contains lactose(sugars). -meal 2(10:30) needs a better protein source. how about a protein shake or cottage cheese? -glad to see you made healthy choices at boston market! -Id ditch the protein bar(zone) and opt for real food. lean protein , healthy fats..how about some raw veggies too? -is that healthy choice meal frozen??? youd be MUCH better off sticking to real whole foods prepared yourself. lean protein, complex carbs, veggies, healthy fats. Id Also suggest spacing your meals a bit more. eating your last meal at 5:00 and then nothing again until morning is waiting too long between morning. risk putting yourself in a catabolic state. how about including a light snack like cottage cheese and healthy fats before bed? dont be fooled in thinking that late night eating leads to fat gain.. its about total calories..and as long as you stick to lean proteins and efa's with veggies your fine... Unless you just worked out, the carbs are fine. -are you doing any weight training? also what are your current stats.. do you know your total calorie and macronutrients for this? if not, try www.fitday.com " To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed." NPC Southern Classic, June 3rd NPC Cajun Classic, June 10th NPC Mississippi State July 22nd

04-28-2004, 02:27 PM	#5
Diakonos Pressing On Join Date: Oct 2003 Location: Durham, North Carolina Posts: 125	Guess who’s back? It’s been about a five weeks since I started on my cutting diet. The results have been minimal so far, so I have made a couple of changes. I have eliminated milk altogether from meal #1. I now go to a Chinese buffet for lunch, because it gives me more ability to tailor make my lunch to my needs. My new plan has increased protein and calories (from about 1800 calories to 2200 calories). Meal 1: 2 packets of oatmeal mixed in water 0.9 oz. of raisins 3 oz. of white albacore tuna 1 megaman vitamin Meal 2: 6 oz. of Atkins reduced sugar yogurt (only 3 net carbs) A hand full of fruit (grapes, strawberries, blueberries or etc. Meal 3 (Courtesy of China Buffet) A hand full of chow mein noodles A hand full of green veggies of some sort (usually string beans of broccoli) An assortment of lean beef, chicken and fish Meal 4 Zone perfect Bar Meal 5 Healthy choice mixed grill dinner 6 oz. of Atkins reduced sugar yogurt (only 3 net carbs) 1 megaman vitamin Meal 6 Balance Bar Late night snack (optional) ¼ Cornish Hen. (absolutely no carbs late at night) Throughout the day I drink about 102 oz of water. 1 serving of anything fits in the palm of your hand. Again, any feedback is welcomed. "Press on: nothing in the world can take the place of perseverance. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent." Calvin Coolidge

04-28-2004, 02:49 PM	#6
LAM Gym ratt/Part-time pimp Join Date: May 2002 Location: Las Vegas, NV Posts: 7,384 Photos: 2	what are your stats ? Dumbest statement made in the Anabolic Zone for Nov TBD ----------------------------------------------------- What you talking about Willis ?

04-28-2004, 03:43 PM	#8
LAM Gym ratt/Part-time pimp Join Date: May 2002 Location: Las Vegas, NV Posts: 7,384 Photos: 2	I think your cals me be on the low side. 1,800 isn't that much. do you know what your bf% is ? Dumbest statement made in the Anabolic Zone for Nov TBD ----------------------------------------------------- What you talking about Willis ?

04-29-2004, 04:44 PM	#12
LAM Gym ratt/Part-time pimp Join Date: May 2002 Location: Las Vegas, NV Posts: 7,384 Photos: 2	personally I plan my caloric intake on the amount of LBM that I have not total body weight... Dumbest statement made in the Anabolic Zone for Nov TBD ----------------------------------------------------- What you talking about Willis ?

03-25-2004, 01:32 PM	#1
Diakonos Pressing On Join Date: Oct 2003 Location: Durham, North Carolina Posts: 125	Any feedback on my diet is welcomed. Okay, since every one else is putting their diets up for scrutiny, I figured one more wouldn’t hurt so here goes. This is my cutting plan. 8:00AM 3 oz. of solid white tuna 8 oz. of 2% fat milk fiber One cereal served with one packet of craisens (dried cranberries) 1 multivitamin (Mega Man) 10:30 AM Almonds Fruit (grapes, pears or nectarine) no bananas (ever) 12:30 PM This is typically my heaviest meal of the day. I either eat what the cafeteria at my job is serving or I eat out. My restaurant of choice is Boston Market. I usually get the ¼ white chicken meal with 2 sides. Side choices are usually a green vegetable and brown rice (or sweet potatoes). No sodas ever (regular or diet). I either drink water of unsweetened tea. No dessert (ever) 2:30 PM Zone Perfect Bar (Supposedly 40/30/30) 5:00 PM Healthy choice mixed grill dinner So, there it is. I eat five times a day. I used to eat a snack around 7:00 PM, but I’ve been getting better results by not doing that. Throughout the day, I drink six 16.9 oz bottles of water. I have been running 3 miles a day (usually takes me 30 minutes) on the tread mill Monday through Friday.

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