Please give your opinion on my diet...

lightout · 09-04-2006, 11:40 AM

Hi
I am 6'2'' 208lbs 15%BF please let me know what u think about my cutting diet:

Meal 1:2 eggs,5 egg whites,3/4 cup of oatmeal

Meal 2:2 scoops whey,1 cup skim milk,1 red apple,5 ml flax oil

Meal 3:200g chicken/beef or lean meat,1/2 cup brown rice or yams,1/2 cup of cabbage,1 apple

Meal 4: 150g chicken,1 cup of lentils,1 cup of vegetables

Meal 5: same as meal 3

Meal 6: 2 scoops of whey,1 cup skim milk.1 apple 5ml flax oil
or
1 scoop of whey with 250g cottage 1%,1 apple,5ml flax oil

Everyday multivitamins with meal 1
Vitamin E and glutamin after workout.

**calalily1972** · 09-04-2006, 01:19 PM

At first glance it looks pretty good. Can you give me the macro's please.

lightout · 09-04-2006, 02:58 PM

Quote:

Originally Posted by Jodi

At first glance it looks pretty good. Can you give me the macro's please.

What is MACRO'S??

**IainDaniel** · 09-04-2006, 03:03 PM

Macros are your Protein, Carb and FAt count for each meal. Total Cals would helpful as well

Trouble · 09-04-2006, 03:20 PM

Replace two of the apple servings with cruciferous veggies or leafy greens.

Add oat bran to your shake, replace the flax oil with ground flax seed or use olive oil. Flax oil is way overblown in its benefits. Olive oil is better for helping you burn fat and slow down the transit rate of your shake.

Add omega-3 fatty acids. Add vitamin C (ascorbate) to a couple of meals, 500 mg. Add unflavored yogurt with a modest serving of berries, in place of carbs at one meal - good probiotic.

Lentils pack quite a whallop of carbs at one sitting - very dense. Replace the brown rice with wild rice. - or- Replace the lentils with another root vegetable.

Do you really need the milk with your whey? You might try adding the yogurt instead of one of those serving. Tastes pretty decent, thickens the shake and delivers pro-and prebiotics (fiber) with the whey for optimal gut health.

Kinda monotonous diet.

**calalily1972** · 09-04-2006, 04:27 PM

Quote:

Originally Posted by IainDaniel

Macros are your Protein, Carb and FAt count for each meal. Total Cals would helpful as well

Yes, macros, goals and stats are required before anyone can accurately comment on your diet. You listed the stats and goals but now list the macros

lightout · 09-04-2006, 04:50 PM

Quote:

Originally Posted by Jodi

Yes, macros, goals and stats are required before anyone can accurately comment on your diet. You listed the stats and goals but now list the macros

Each meals have an average of 54 g. protein,45 g carbs,10 g. fat for a total of 2820-2900 calories.

lightout · 09-04-2006, 05:03 PM

Quote:

Originally Posted by Trouble

Replace two of the apple servings with cruciferous veggies or leafy greens.

Add oat bran to your shake, replace the flax oil with ground flax seed or use olive oil. Flax oil is way overblown in its benefits. Olive oil is better for helping you burn fat and slow down the transit rate of your shake.

Add omega-3 fatty acids. Add vitamin C (ascorbate) to a couple of meals, 500 mg. Add unflavored yogurt with a modest serving of berries, in place of carbs at one meal - good probiotic.

Lentils pack quite a whallop of carbs at one sitting - very dense. Replace the brown rice with wild rice. - or- Replace the lentils with another root vegetable.

Do you really need the milk with your whey? You might try adding the yogurt instead of one of those serving. Tastes pretty decent, thickens the shake and delivers pro-and prebiotics (fiber) with the whey for optimal gut health.

Kinda monotonous diet.

Thanks for the advice but if i started adding or substitute everything u mention above it changes the whole diet and addss a lot of calories and by the way yes lentils have a lot of carbs but they have a lot of protein too with no fat +it has a lot of fiber so when i did my diet i took that in consideration so if u look at my diet when i eat lentils i dont eat anymore carbs like rice,ect...and it the first time i hear someone tell me to replace brown rice by wild rice.
I add the milk to my shakes because it contains a good amount of protein and it adds calories to my diet and i know that milk as a good amount of SUGAR but i dont think a bit little sugar is going to kill anyone i am not days before a competition!

PWGriffin · 09-04-2006, 08:11 PM

Quote:

Originally Posted by lightout

Thanks for the advice but if i started adding or substitute everything u mention above it changes the whole diet and addss a lot of calories and by the way yes lentils have a lot of carbs but they have a lot of protein too with no fat +it has a lot of fiber so when i did my diet i took that in consideration so if u look at my diet when i eat lentils i dont eat anymore carbs like rice,ect...and it the first time i hear someone tell me to replace brown rice by wild rice.
I add the milk to my shakes because it contains a good amount of protein and it adds calories to my diet and i know that milk as a good amount of SUGAR but i dont think a bit little sugar is going to kill anyone i am not days before a competition!

Well you DID ask for opinions on your diet...trouble gave you hers....and I'm not sure ANYONE knows more about this subject....heh.

Trouble.....

**takes a knee**

Will you marry me?

Trouble · 09-04-2006, 08:32 PM

Most of the changes are small. Too much apple in this diet for cutting.

Keep the lentils in, they are nutritous. http://www.foodfit.com/healthy/archi...bout_mar02.asp

Th rest were small changes. Not going to shift your macros that much. I would add just a hair more fat. The olive oil will help, as will the omega-3s and the low fat yogurt - these help with weight loss. The flax seed oil is overrated, but ground flax seed has lots of benefits.

You needn't make any changes, of course. You did ask for feedback.

(PW, thats not true, others here are very knowledgable on nutrition and diet; I differ in the focus, I tend to discuss recent science on micronutrient programming of macronutrient metabolism and dietary and lifestyle influence on gut microecology and function. These comments are adjunct to the experience and advice offered by other moderators in this subforum.)

**calalily1972** · 09-05-2006, 12:56 AM

Quote:

Originally Posted by lightout

Hi
I am 6'2'' 208lbs 15%BF please let me know what u think about my cutting diet:

Meal 1:2 eggs,5 egg whites,3/4 cup of oatmeal

Add in some veggies here and make an omlete

Meal 2:2 scoops whey,1 cup skim milk,1 red apple,5 ml flax oil
Too much protein. cut back to 1 scoop of whey but keep the milk, apple and flax

Meal 3:200g chicken/beef or lean meat,1/2 cup brown rice or yams,1/2 cup of cabbage,1 apple
Why only half a cup of cabbage? You need more greens in your diet. Make it a full cup or add in more veggies

Meal 4: 150g chicken,1 cup of lentils,1 cup of vegetables
Good, have a few fish oils with it as well
Meal 5: same as meal 3
Same suggestions as meal 3

Meal 6: 2 scoops of whey,1 cup skim milk.1 apple 5ml flax oil
or
1 scoop of whey with 250g cottage 1%,1 apple,5ml flax oil

Same suggestion above when I said it was too much protein for that meal
Everyday multivitamins with meal 1
Vitamin E and glutamin after workout.

As said above, overall your diet is pretty damn good - see my comments in bold above. You need more green veggies and a few fish oils would be beneficial as well. Also, I like Troubles idea on the flax seeds in place of the oil. You will get additional fiber and more health benefits from the seeds instead of just the oil. Just make sure you grind them as your body cannot break that seed to get it's nutritional benefits.

Anyway, that's my advice on your diet.

lightout · 09-05-2006, 04:19 PM

Thanks a lot everybody

09-04-2006, 11:40 AM	#1
lightout Registered User Join Date: Jun 2006 Posts: 51	Please give your opinion on my diet... Hi I am 6'2'' 208lbs 15%BF please let me know what u think about my cutting diet: Meal 1:2 eggs,5 egg whites,3/4 cup of oatmeal Meal 2:2 scoops whey,1 cup skim milk,1 red apple,5 ml flax oil Meal 3:200g chicken/beef or lean meat,1/2 cup brown rice or yams,1/2 cup of cabbage,1 apple Meal 4: 150g chicken,1 cup of lentils,1 cup of vegetables Meal 5: same as meal 3 Meal 6: 2 scoops of whey,1 cup skim milk.1 apple 5ml flax oil or 1 scoop of whey with 250g cottage 1%,1 apple,5ml flax oil Everyday multivitamins with meal 1 Vitamin E and glutamin after workout.

09-04-2006, 03:03 PM	#4
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 17,548	Macros are your Protein, Carb and FAt count for each meal. Total Cals would helpful as well Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

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09-04-2006, 01:19 PM	#2
calalily1972 Moderator Moderator Join Date: Apr 2002 Posts: 22,438 Photos: 1	At first glance it looks pretty good. Can you give me the macro's please.

09-04-2006, 03:20 PM	#5
Trouble Anti-mediocrity Elite Member Join Date: Mar 2006 Location: On Loan From A Distant Star System Posts: 2,076 Photos: 2	Replace two of the apple servings with cruciferous veggies or leafy greens. Add oat bran to your shake, replace the flax oil with ground flax seed or use olive oil. Flax oil is way overblown in its benefits. Olive oil is better for helping you burn fat and slow down the transit rate of your shake. Add omega-3 fatty acids. Add vitamin C (ascorbate) to a couple of meals, 500 mg. Add unflavored yogurt with a modest serving of berries, in place of carbs at one meal - good probiotic. Lentils pack quite a whallop of carbs at one sitting - very dense. Replace the brown rice with wild rice. - or- Replace the lentils with another root vegetable. Do you really need the milk with your whey? You might try adding the yogurt instead of one of those serving. Tastes pretty decent, thickens the shake and delivers pro-and prebiotics (fiber) with the whey for optimal gut health. Kinda monotonous diet.

09-04-2006, 08:32 PM	#10
Trouble Anti-mediocrity Elite Member Join Date: Mar 2006 Location: On Loan From A Distant Star System Posts: 2,076 Photos: 2	Most of the changes are small. Too much apple in this diet for cutting. Keep the lentils in, they are nutritous. http://www.foodfit.com/healthy/archi...bout_mar02.asp Th rest were small changes. Not going to shift your macros that much. I would add just a hair more fat. The olive oil will help, as will the omega-3s and the low fat yogurt - these help with weight loss. The flax seed oil is overrated, but ground flax seed has lots of benefits. You needn't make any changes, of course. You did ask for feedback. (PW, thats not true, others here are very knowledgable on nutrition and diet; I differ in the focus, I tend to discuss recent science on micronutrient programming of macronutrient metabolism and dietary and lifestyle influence on gut microecology and function. These comments are adjunct to the experience and advice offered by other moderators in this subforum.)

09-05-2006, 04:19 PM	#12
lightout Registered User Join Date: Jun 2006 Posts: 51	Thanks a lot everybody