Reply With QuoteNot bad at all
One thing I see missing is veggie variety. You have spinach and a bit of lettuce. Not enough! You need more veggies and variety. Broccoli, green beans, cauliflower, cucumber, zuccini etc....
One more thing. Your carbs on non-lifting days. It's ok to go low carb providing that you do have enough energy the morning to do your workout. If you notice you are lacking energy, then you may want to increase your carbs a bit on your non-lifting days.
Good job!
Diet please critique
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Thread: Diet please critique
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09-11-2006, 08:45 AM #1Registered User
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Diet please critique
Hi,
I'm looking to drop about 2-3% BF(currently 10.5-11.5) and I've been stuck for awhile and am looking for some help. I've been doing a timed carb diet for the last few months. I lift 3 days/week M-W-F full body and I do cardio first thing in the morning 3 days/week T-Th-Sa for 25-40 minutes depending on whether I run or bike (more towards 40 minutes.) Anyway, here's my diet:
Lifting day:
7:30- 5 grams BCAA, 5 grams Glutamine
8:00- 2 cage free eggs, 3 egg whites, 1 cup spinach
10:45- 1 can tuna, 1 tbs olive oil,
1:30- 12 liver tabs, 1 tbs flax oil, 1 cup spinach
4:00 - 14 oz. nectarines, 1.5 scoops vanilla whey, 1 tsp sugar free metamucil (makes whey taste like an orange creamsicle)
5:15- 10 grams BCAA, 5 Grams Glutamine
5:15 - workout
6:30- 10 grams BCAA, 5 grams Glutamine
6:50 - 2 scoops whey, 1 tsp metamucil, 1 serving steel cut oats, 1/4 cup raisins
7:45 - 8 oz Bison meat, 9 oz. plums, 1 tomato, 2 TBS almond butter, 1 cup spinach
10:00-5 grams BCAA, 5 grams glutamine
10:30- 1 scoop Casein protein, 1 tsp fish oil
macros: total cals: 2542 protein-291, carbs-191, fat 72 or 48%/26%/27%
non lifting day (cardio):
6:30 10 grams BCAA, 5 grams glutamine
7:15- 2 scoops whey protein
10:15-2 cage free eggs, 3 egg whites, 1.5 cups spinach
1:15- 1 can tuna, 3 tbs flax seeds
4:15- 1 can tuna, 1 tbs olive oil, 1.5 cup spinach
7:15- 10 oz. cooked chicken breast, 1 tbs olive oil, 3 tbs vinegar, 3 cups lettuce
10:00- 5 grams BCAA, 5 grams glutamine
10:30- 1 scoop casein protein, 1 tsp fish oil
macros: total cals: 1991; Protein 275, carbs 44, fat 77 or 59%/4%/37%
I got all of these numbers from www.fitday.com
On sunday, I usually have some cheat foods to give me a break from the diet.
Should I reduce calories more? Should I cut some fat and add in more carbs or maybe add more fat? I'm not real sure. Thanks for any help...Last edited by imcleish; 09-11-2006 at 01:03 PM.
Current Status: Height: 5'11", Weight: 183, Bench: 310, Hang Clean: 275, Deadlift: 475
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09-13-2006, 01:32 PM #2Moderator MODERATOR
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Disclaimer: All health, fitness, diet, nutrition & supplement information presented on IronMagazineForums.com's pages is intended as an educational resource and is not intended as a substitute for proper medical advice. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website. As well as any exercise technique or regimen, diet, supplement, etc., particularly if you are pregnant or nursing, or if you are elderly or have chronic or recurring medical conditions. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert. The statements made about products have not been evaluated by the Food and Drug Administration (U.S.). They are not intended to diagnose, treat, cure or prevent any condition or disease. Please consult with your own physician or health care practitioner regarding the suggestions and recommendations made at IronMagazineForums.com. Neither the author of the information, nor the producer, nor distributors of such information make any warranty of any kind in regard to the content of the information presented on this website. Except as specifically stated on this site, neither IronMagazineForums.com, nor any of its authors or other representatives will be liable for damages arising out of, or in connection with the use of this site. This is a comprehensive limitation of liability that applies to all damages of any kind, including (without limitation) compensatory, direct, indirect or consequential damages, loss of data, income or profit, loss of or damage to property and claims of third parties. Sponsors pay for advertising space, we have no affiliation with the companies that have banners displayed on our websites. Please be advised it is your responsibility to check the laws that govern your country, state, or province in regards to items offered by some companies you may read about on this site.
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09-13-2006, 01:45 PM #3Registered User
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Thanks for the reply Jodi. I've been doing that diet for awhile and haven't really been losing lately (but I did in the beginning). I actually decided to go back to more of a 'normal' eating routine for a couple of months or so where I eat some good carbs and protein at every meal or six times/day. Carb sources mainly coming from Sweet Potatoes, Oatmeal, corn grits and still getting my spinach in. Good idea to switch to something like this for awhile or no in your opinion?
Current Status: Height: 5'11", Weight: 183, Bench: 310, Hang Clean: 275, Deadlift: 475
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09-13-2006, 01:58 PM #4Registered User
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I should also mention that on non lifting days, I'll cut my carbs and calories back a bit too to create a caloric/carb cycling effect; just probably won't go below 125 grams of carbs for a little while.
Current Status: Height: 5'11", Weight: 183, Bench: 310, Hang Clean: 275, Deadlift: 475
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09-13-2006, 02:01 PM #5Moderator MODERATOR
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You should change around your diet every 4-6 weeks. Your body acclimates easily to what you are feeding it and you need to trick it every now and then by tweaking things around.
Disclaimer: All health, fitness, diet, nutrition & supplement information presented on IronMagazineForums.com's pages is intended as an educational resource and is not intended as a substitute for proper medical advice. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website. As well as any exercise technique or regimen, diet, supplement, etc., particularly if you are pregnant or nursing, or if you are elderly or have chronic or recurring medical conditions. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert. The statements made about products have not been evaluated by the Food and Drug Administration (U.S.). They are not intended to diagnose, treat, cure or prevent any condition or disease. Please consult with your own physician or health care practitioner regarding the suggestions and recommendations made at IronMagazineForums.com. Neither the author of the information, nor the producer, nor distributors of such information make any warranty of any kind in regard to the content of the information presented on this website. Except as specifically stated on this site, neither IronMagazineForums.com, nor any of its authors or other representatives will be liable for damages arising out of, or in connection with the use of this site. This is a comprehensive limitation of liability that applies to all damages of any kind, including (without limitation) compensatory, direct, indirect or consequential damages, loss of data, income or profit, loss of or damage to property and claims of third parties. Sponsors pay for advertising space, we have no affiliation with the companies that have banners displayed on our websites. Please be advised it is your responsibility to check the laws that govern your country, state, or province in regards to items offered by some companies you may read about on this site.
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09-13-2006, 02:09 PM #6Registered User
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Ok, thanks...I'll stick with this then for 4-6 weeks and then go back to what I was doing before, but with more veggies and more variety of course. Your help is much appreciated
Current Status: Height: 5'11", Weight: 183, Bench: 310, Hang Clean: 275, Deadlift: 475
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All health, fitness, diet, nutrition & supplement information presented on IronMagazineForums.com's pages is intended as an educational resource and is not intended as a substitute for proper medical advice. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website. As well as any exercise technique or regimen, diet, supplement, etc., particularly if you are pregnant or nursing, or if you are elderly or have chronic or recurring medical conditions. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert. The statements made about products have not been evaluated by the Food and Drug Administration (U.S.). They are not intended to diagnose, treat, cure or prevent any condition or disease. Please consult with your own physician or health care practitioner regarding the suggestions and recommendations made at IronMagazineForums.com. Neither the author of the information, nor the producer, nor distributors of such information make any warranty of any kind in regard to the content of the information presented on this website. Except as specifically stated on this site, neither IronMagazineForums.com, nor any of its authors or other representatives will be liable for damages arising out of, or in connection with the use of this site. This is a comprehensive limitation of liability that applies to all damages of any kind, including (without limitation) compensatory, direct, indirect or consequential damages, loss of data, income or profit, loss of or damage to property and claims of third parties. Sponsors pay for advertising space, we have no affiliation with the companies that have banners displayed on our websites. Please be advised it is your responsibility to check the laws that govern your country, state, or province in regards to items offered by some companies you may read about on this site.