***Critique our new diet! *****

**1SmoothTE** · 12-12-2004, 05:13 PM

My wife and I have decided to change the way we eat in our quest to be leaner and healthier. Many of you have given us advice on what we should eat and the number of calories we should consume. Both of our goals is to burn fat.

We went shopping today and purchased brown rice, frozen veggies (broccoli green beans etc...), tuna fish, beef, chicken breast, beef jerkey, unsalted peanuts, natural peanut butter, bottled water, peppers, and old fashioned oats.

Background info: Eric 6'2" 224 pounds 38" waist
Karen: 5'10" 160 pounds Size 12

Eric's Daily Diet:

7 AM: Protein Shake (1/2 cup oats, 1 TBS P'butter, 2 Scoops Whey Pro, 2 Cups H20) 450 Calories, 38 carbs, 46 protein

9:30 AM: 1 Can Tuna, 1 Piece Wheat Bread, 170 Cals, 33 Protein, 10 Carbs

12:00 PM: 1 Cup Cooked Brown Rice, 8 Ounces Beef, 1 Cup Veggies 630 Calories, 45 protein, 25 fat, 48 carbs

3:00 PM: 1 Ounce of Beef Jerkey 80 cals, 15 protein, 3 carbs

6:00 PM: Meat loaf, 1 Cup Veggies, 1 Piece of Toast (Wheat Bread)
560 Cals, 34 Fat, 44 Protein, 16 carbs

Totals: 1890 Calories, 115 Carbs, 183 Protein, 60 Fat

Karen's Daily Diet:

7 AM: 1 Serving Mini Wheats: 200 Cals, 1 Fat, 48 Carb, 6 Protein

9:30 AM: 1 Serving Peanuts: 340 Cals, 28 Fat, 16 Protein, 10 Carbs

12:00: Cup Cooked Brown Rice, 8 Ounces Beef, 590 Calories, 45 protein, 25 fat, 42 carbs

3:00: Protein Bar: 170 Cals, 6 Fat, 15 Carb, 15 Protein

6:00: Meat loaf, 1 Cup Veggies, 1 Piece of Toast (Wheat Bread)
560 Cals, 34 Fat, 44 Protein, 16 carbs

Totals: 1860 Cals, 131 Carbs, 126 Protein, 94 Fat

Before everyone knocks my wife for her diet, this is a huge improvement over her previous diet which was maybe 1200 Cals, 10 Protein, and lots of bad for you carbs (i.e. mashed potatoes, crackers, pretzels, white bread, slim fast, etc....) She is a picky eater so this is an improvement.

Thanks for looking and please let us know what we should improve based on us our goal of being leaner.

**jaim91** · 12-13-2004, 08:14 AM

Why does she want to lose weight. 160 isn't very much for a woman who is almost 6 feet?

**1SmoothTE** · 12-13-2004, 08:18 AM

She wants to tone up and lose the love handles. I like her the way she is, but both of us are not happy with our own bodies. I think she would be happy if she could drop her body fat % and get down to about 145 or so and really burn that fat and build more muscle.

It's like me, I'm 6'2" and 225 pounds. But I'm a soft 225. I know that I have plenty of body fat to burn and I will be much better looking at 200 or 205 pounds.

**jaim91** · 12-13-2004, 08:26 AM

It's going to be a lot easier for you to lose the weight (as I'm sure you know). All I am saying is that 160 is a good weight...she can still stay at 160, but drop the bodyfat. She just has to eat a lot, but a lot of healthy food.

**Jodi** · 12-13-2004, 08:27 AM

Then she shouldn't be concentrating on fat loss. She needs to weight train and compiled with a healthy diet her body will change. The scale doesn't mean shit and that is the first thing she needs to realize as well as you. It's all about body composition not what the number is on the scale.

Now as far as the diet............well, that could use some work. I'll check get back to this shortly.

**Jodi** · 12-13-2004, 08:34 AM

Background info: Eric 6'2" 224 pounds 38" waist
First of all 1890 is too low of cals for you. You should be eating approx. 2500 cals. Remember you need to eat to lose fat. You are below the 10cal per pound limit which means your body is probably in starvation mode.

Eric's Daily Diet:

7 AM: Protein Shake (1/2 cup oats, 1 TBS P'butter, 2 Scoops Whey Pro, 2 Cups H20) 450 Calories, 38 carbs, 46 protein

This is a good meal but I'd increase the oats to 3/4 or 1 cup

9:30 AM: 1 Can Tuna, 1 Piece Wheat Bread, 170 Cals, 33 Protein, 10 Carbs

You need some healthy fats here. Get some Fish Oil. Also, you need to increase the carbs

12:00 PM: 1 Cup Cooked Brown Rice, 8 Ounces Beef, 1 Cup Veggies 630 Calories, 45 protein, 25 fat, 48 carbs

You need a leaner cut of beef. No beef you are eating should be 25g of fat for 8 oz.

3:00 PM: 1 Ounce of Beef Jerkey 80 cals, 15 protein, 3 carbs

Ditch the Jerkey. Come up with a better meal because that is no meal

6:00 PM: Meat loaf, 1 Cup Veggies, 1 Piece of Toast (Wheat Bread)
560 Cals, 34 Fat, 44 Protein, 16 carbs

34G of Fat What kind of meatloaf are you eating here? That is soooo bad. You need a better meal here. Try some chicken, brown rice and vegetables instead. WAYYYY TOO MUCH FAT!

Totals: 1890 Calories, 115 Carbs, 183 Protein, 60 Fat

See my comments in bold. This is just your diet. I will work on hers next. Your diet is not balanced enough. You have no fat in some places and then way too much fat in others. Your carbs are also too sporadic and you have no bedtime meal which you need to incorporate. FF Cottage Cheese and some Fish oils would be perfect for bedtime.

**crazy_enough** · 12-13-2004, 08:38 AM

Originally Posted by Jodi

The scale doesn't mean shit and that is the first thing she needs to realize as well as you. It's all about body composition not what the number is on the scale.

Thats what Im talking about!! I like the way u think Jodi!
Thats what I was saying when they first posted their diet....She's not big at 160, probably just a little soft...if she simply takes in decent amounts of nutrients and reduce refined food intake, along with strenght training and I think she does pilates, she'll completely modify and transform her body shape and comp...The scale may not "look" too kind but she will notice the changes in inches and LBM.

**Jodi** · 12-13-2004, 08:42 AM

Karen: 5'10" 160 pounds Size 12

Karen's Daily Diet:

To start out her cals are fine but the fat is too high and there is not enough protein in her diet. Picky or not, you want results then she will learn to get there and choose new food options. It takes time to figure it out all and find what foods will be palatable and provide satiety so take your time but don't expect overnight results

7 AM: 1 Serving Mini Wheats: 200 Cals, 1 Fat, 48 Carb, 6 Protein

Ok, ditch the cereal here. If you going to have cereal then choose Fiber One, Uncle Sam, All Bran or Kashi Go Lean. Mini-wheats are worthless and full of crap. Where's the protein and healthy fats?

9:30 AM: 1 Serving Peanuts: 340 Cals, 28 Fat, 16 Protein, 10 Carbs

Ummm.......this is not a meal. Have a protein shake with some fish oil caps instead and celery sticks

12:00: Cup Cooked Brown Rice, 8 Ounces Beef, 590 Calories, 45 protein, 25 fat, 42 carbs

I won't comment on this because it's the same comments that I posted in your meal. Find a better option here

3:00: Protein Bar: 170 Cals, 6 Fat, 15 Carb, 15 Protein

This is alright. Not enough protein. However, when progress slows down then Protein bars will be the first thing you want to consider ditching. I'll find the thread but there is a great thread called Protein Bars are Evil and that they are.

6:00: Meat loaf, 1 Cup Veggies, 1 Piece of Toast (Wheat Bread)
560 Cals, 34 Fat, 44 Protein, 16 carbs

Same comments on your meal plan. BAD!!!!

Totals: 1860 Cals, 131 Carbs, 126 Protein, 94 Fat

See my comments in bold. Basically the same comments as yours. She needs better protein choices and more protein, cut back on the fat and add healthy fats in. Also need a bedtime meal.

Did you read the sticky called Guide to Cutting? If not, I'd suggest it.

**1SmoothTE** · 12-13-2004, 09:06 AM

Thanks everyone for the replies. Yeah, I was afraid the fat intake was too high. We went to the store yesterday and bought chicken and beef. We obviously made the wrong selection in the beef category! We did buy a big bag of boneless chicken breast. I was going for some variety though.

I agree with the weight comment. I guess neither of us are really too concerned with what the scale says. We really want to lose the spare tires and firm up. If I weigh 225 pounds and I am rock solid, then I'll be one happy SOB

Thanks again.

Eric

**simbh** · 12-13-2004, 03:41 PM

You can always eat beef ,just eat leaner beef cuts. Ultra lean grond beef , Tbones can be a good choice too , fondue beef ... Beef is fine , but like jodi said , you have to reduce the fat. Turkey is a good meat to eat , salmon , you cant go wrong with chicken like you already have ...

Good luck to you and your wife

**aggies1ut** · 12-13-2004, 04:14 PM

Originally Posted by Jodi

See my comments in bold. This is just your diet. I will work on hers next. Your diet is not balanced enough. You have no fat in some places and then way too much fat in others. Your carbs are also too sporadic and you have no bedtime meal which you need to incorporate. FF Cottage Cheese and some Fish oils would be perfect for bedtime.

And why are you only eating slightly more calories than your wife?

Male and 6'2".......though your wife is tall at 5'10"....

**1SmoothTE** · 12-13-2004, 05:54 PM

Originally Posted by aggies1ut

And why are you only eating slightly more calories than your wife?

Male and 6'2".......though your wife is tall at 5'10"....

I don't know, we typically eat the same size portions at dinner and lunch. Do you think my calorie intake is too low if I'm trying to lose my fat gut?

**1SmoothTE** · 12-13-2004, 05:59 PM

Originally Posted by Jodi

See my comments in bold. This is just your diet. I will work on hers next. Your diet is not balanced enough. You have no fat in some places and then way too much fat in others. Your carbs are also too sporadic and you have no bedtime meal which you need to incorporate. FF Cottage Cheese and some Fish oils would be perfect for bedtime.

Jodi, what would you recommend instead of the Beef Jerkey?

--Breakfast is okay
--Meal 2 is okay accept I need more carbs and a fish oil supplement (what about flax seed oil capsules???) I already have those and would'nt mind using them up.
--Meal 3 is okay as long as I drop the fat content of the beef. Go with a leaner beef, chicken or turkey
--Meal 4 I'm looking for suggestions here. We have a tiny refridgerator at the office and about 10 people who share it. So I can't be bringing in 4 tupperware bowls into work taking up the space. So something dry would be preferred here.
--Meal 5 This appears to be okay as long as we drop the fat content again.
--Bedtime Meal: Cottage Cheese

Thanks for the advice again guys and gals. We will work to improve this diet thing!

Eric

**Jodi** · 12-13-2004, 07:26 PM

Anything is better than the beef jerkey. Chicken, fish, tuna, steak, cottage cheese etc. Check out the shopping list in that sticky.

No, nothing beats a fish oil supplement. Flax oil is alright but it doesn't provide as much EPA/DHA that fish oil does because it converts at a such a small amount.

Meal 4 - Why not a meal replacement shake. You can buy them in packets of powder to carry with you.

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