Thread: Help me with my diet plan!

id suggest you go to either

fitday.com -- which everyone around here seems to use

or

thedailyplate.com -- which i use

set up an account, which should only take you a couple minutes

and estimate as closely as possible what your macros are (these are your total daily/weekly calories/grams of protein, carbs, and fats)

this could give us a better idea of what your diet looks like

Originally Posted by Lacoste

Hello all! I have been lurking for quite some time, and have decided to make an account and start posting.

I feel I may be ingesting to many carbs, and I would like to hear some good alternatives for meals.

My current diet plan is as follows:

Breakfast - 9:00am

- Bowl of all-bran cereal with skim milk and fresh blue berries Oatmeal/oats with non fat yogurt
- half-scoop of whey protein mixed with water egg whites with a yolk for healthy fat

Snack - 12:00pm

- Apple
- Raw almonds

Lunch - 2:00pm

- Fat-free turkey breast with hot sauce and honey mustard on whole wheat bread not a big fan of processed breads- if any bread go with sprouted. Also is the turkey lunch meat or turkey breast without all that sodium?
- Baby spinach with balsamic vinegarvery good! get your greens in

Snack - 5:00pm

- Apple
- Full scoop of whey protein (35g) mixed with water

Dinner - 7:00pm

A choice of either:
- Fat-free turkey breast with hot sauce and honey mustard on whole wheat breadsee top comment on bread and meat
- 2 chicken breasts with creamed corn/brown rice and green beanscut out the creamed corn
- Whole wheat penne pasta with garlic and diced tomato sauce with cut up chicken breast
chicken breast is the best lean meat you can get


Before bed - 11:00pm

- fat-free cottage cheese mixed with a small amount of vanilla fat-free yogurt ( to make eating cottage cheese manageable )

After workout - Varies
- Full scoop of whey protein (35g) mixed with water

I also drink at least 4 liters of water per day. I take omega 3-6-9 pills and a multivitamin.

------------------------------------

I am 21 years old, 5'9", and roughly 143-145 pounds. I have lost weight (15 pounds) recently through this diet and cardio (among other small exercises such as push-ups, and crunches). I started weight lifting 1 week ago, and my main goal is to lower my body fat % (which I'm not sure of at this point) and to have my lower abdominals finally show through. My upper abs are coming in nicely, but my lowers seem to be lagging behind.

I usually work all day. Meaning I work my first job from 10am-2pm, then go to my second job from 3pm-9:30pm. I then go to the gym. I have to pack all of my food in advance, but I do have access to refrigerators. Some times I don't have to go to my second job, and usually go to the gym around 5:30pm. On weekends, I usually go around 6:30-7:00pm. On days where I work both jobs, I have no other choice but to go around 9:30pm.

Sandwiches are what I eat, mainly because they are quick and easy. I really want to burn off this fat around my lower abs. I know spot-reducing is not possible, but this seems to be my trouble area.

Can you guys please give me advice, and possibly recipes, that will help achieve my goals? Consider when I workout, and where I should be eating carbs.

Thanks in advance!

Wow. I am the same height as you and you only weigh 3 pounds more than me.

And I am a size 4-6.

And I'm female.

Don't lose weight.

It doesn't look terrible, but the carbs look high. I don't know the amount of each thing you are eating either.

The macros need to be calculated.


From what I can tell, ditch the bread. On a cut, I wouldn't eat 2 apples in one day. ditch the corn and the pasta and substitute with somethign else from this list:

# Chicken (white meat)
# Turkey (white meat)
# Tuna Fish (can)
# Fish (flounder, tuna (fatty or not), salmon, shark, etc.)
# Shellfish (all types)
# Protein (preferably whey post workout, and casein before bed; MRPs must be low-carb)
# Lean beef (including lean cuts of steak)
# Cottage Cheese (0 or 1% fat)
# Egg whites (egg beaters)


You might even sneak in somethign from this list, btu be liberal.
* Chicken (dark meat)
* Turkey (dark meat)
* Eggs (half whites, half whole eggs)
* Steak and other meats (not exceptionally high fat cuts)
* Cottage Cheese (Whole Milk)


Fat free yogurt usually has tons of sugar. If your yogurt has lot of sugar, ditch it. You can't have sugar before bed on a cut.

Originally Posted by KelJu

You can't have sugar before bed on a cut.

Why not?

Originally Posted by Built

Why not?

Ummm, lol, .... , because Jodi told me I couldn't.

no sugar huh . That means i have to ditch my sugar coated almonds with my protein shake before bed, DAMNIT!

That's the most ridiculous thing I've ever heard of, particularly since he trains in the late evening!

That's like saying "no carbs after 8 pm". Why the hell not, can your glucose transporters tell time or something?

Why limit apples while cutting? Or bread? You don't even know what macros he's running, or what his maintenance is. Or if he's uncomfortable.

My gut tells me his fat might be too low but I'll reserve comment until he posts up some numbers.

Nothing wrong with high carbs on a cut - IF YOU'RE COMFORTABLE.

Now to your credit, Kelju, now that I've busted your chops, <hug>
(see, I can be nice!) I personally could not cut this way because I'd be too freaking hungry. But outside of comfort, there's no particular reason to avoid carbs and evening sugars while cutting.

Originally Posted by Built

That's the most ridiculous thing I've ever heard of, particularly since he trains in the late evening!

That's like saying "no carbs after 8 pm". Why the hell not, can your glucose transporters tell time or something?

Why limit apples while cutting? Or bread? You don't even know what macros he's running, or what his maintenance is. Or if he's uncomfortable.

My gut tells me his fat might be too low but I'll reserve comment until he posts up some numbers.

Nothing wrong with high carbs on a cut - IF YOU'RE COMFORTABLE.

Now to your credit, Kelju, now that I've busted your chops, <hug>
(see, I can be nice!) I personally could not cut this way because I'd be too freaking hungry. But outside of comfort, there's no particular reason to avoid carbs and evening sugars while cutting.

Damn, I just got owned.

In my defense, I did say that I don't know his macros and I didn't know the amounts of each food he is eating.

I can't have two apples a day on a cut. I can't have any sugar on a cut, because I would starve to death trying to compensate. I am consuming a lot of protein all on the list I posted with some fat and some carbs. My carbs all come in the form of oats or wheat germ.


I thought my advice was right, but I guess I need to keep reading. I'll step back and let the master handle this.

Originally Posted by KelJu

Damn, I just got owned.

Ah, it wasn't that bad, K!....uh....yeah it was..

I thought my advice was right, but I guess I need to keep reading. I'll step back and let the master handle this.

I don't think you were wrong per se, considering that you were just going with what has been stated here many times in the past. No big deal.

Built's loves salt. W8lifter said sugar was the devil.

I think some things may not be absolute...they depend on the individual....Not ALL, just some.

*puts on helmet in preparation for the big shoot-down*

Hi guys, thank you very much for the advice thus far! I made my profile on fitday, and here are the results.

Roughly I consume 2,036 calories a day...Here comes the bad part

Fat: 36.4grams
Carbs: 264 grams :S
Protein: 206.7 grams.

I realize I do eat way to many carbs and not enough good fats. To my defense, the carbs I do eat are whole wheat, and I seem to be getting tons of protein.

Please help me out here guys. What is a good alternative for breakfast? I notice the All-bran and skim milk are adding quite a bit to my carb intake. Is it okay to still eat it sometimes? Also, what kind of foods should I eat for lunch instead of a sandwich? I like the ability to simply buy a loaf of bread, buy a bunch of fat-free turkey breast from the deli, and make a meal like that.

Thanks once again in advance!

Originally Posted by Built

That's the most ridiculous thing I've ever heard of, particularly since he trains in the late evening!

That's like saying "no carbs after 8 pm". Why the hell not, can your glucose transporters tell time or something?

Why limit apples while cutting? Or bread? You don't even know what macros he's running, or what his maintenance is. Or if he's uncomfortable.

My gut tells me his fat might be too low but I'll reserve comment until he posts up some numbers.

Nothing wrong with high carbs on a cut - IF YOU'RE COMFORTABLE.

Now to your credit, Kelju, now that I've busted your chops, <hug>
(see, I can be nice!) I personally could not cut this way because I'd be too freaking hungry. But outside of comfort, there's no particular reason to avoid carbs and evening sugars while cutting.

Exactly.

Originally Posted by KelJu

Damn, I just got owned.

In my defense, I did say that I don't know his macros and I didn't know the amounts of each food he is eating.

I can't have two apples a day on a cut. I can't have any sugar on a cut, because I would starve to death trying to compensate. I am consuming a lot of protein all on the list I posted with some fat and some carbs. My carbs all come in the form of oats or wheat germ.


I thought my advice was right, but I guess I need to keep reading. I'll step back and let the master handle this.

Actually, you didn't get owned. Jodi got owned vicariously through you. You were smart enough to blame someone else! (Plus I hugged you. That undoes ownage in chick-land ) And I'm no more a pro at this than anyone else. I just read a lot.

Honestly, I'm with you on the comfort-front: I'd get too hungry on a high-carb, low-fat cut. You and I must share a metabolism. I cut on low carbs, moderate to high fat and high protein. WAY MORE COMFORTABLE. Toss in the odd cheat meal and the odd refeed, and I'm good to go.

But I have come to understand there are a few genetic freaks who feel more comfortable on the standard "low fat" thing. If this is the OP, buddy, knock yourself out. You might up your fats a bit though. Maybe toss in a half an avocado or some raw nuts somewhere in your day? A few more egg yolks, butter on your veggies...?

Yeah, I feel pretty good on my current diet, but I do feel like I may be consuming to many carbs. Ideally, I would cut my carbs down, correct? I actually have prepared my food for the day tomorrow, and as of right now I can say the fat will be a bit higher (from adding eggs for breakfast), the carbs will be MUCH lower (no breads/cereal) and the protein will be even higher (eggs and tuna/salmon/chicken breast).

I will get the macros tomorrow while at work, but for now, here is how it will look:

Breakfast - 9:00am

- 3-4 eggs scrambled
- 1 scoop of whey isolate protein mixed with water (35g)

Snack - 12:00pm

- Apple
- Raw Almonds

Lunch - 2:00pm

- Canned tuna mixed with canned Salmon
- Baby Spinach w/ balsamic vinegar

Snack - 5:00pm

- Broccoli and cauliflower (no added sauces or anything)
- Not sure what else to throw in here since another apple may add to much carbs/sugar?

Dinner - 7:00pm

- 2 grilled chicken breasts
- green beans

Snack - 9:00pm

- Non-fat cottage cheese mixed with non-fat yogurt w/ fresh blueberries, strawberries, and raw almonds
- (Pre-workout) 1 scoop of whey isolate protein mixed with water (35g)

Post-workout - 11:00pm
- 1 scoop of whey isolate protein mixed with water (35g)

----------------------------------------------

I think I will be more satisfied with this plan than my previous one. Eating some nice chicken breast and good vegetables will help me not get hungry, while providing enough energy. My protein will be crazy high, fat will still be pretty low, and carbs will be hella low!

I do enjoy a nice bowl of pasta now and again though. Would a bowl of wholegrain pasta w/ tomato and garlic sauce with chicken breast mixed in be considered a cheat? Or is there a way to incorporate it into my "clean" diet?

Also, what are some good things to eat as snacks between meals? Thanks again all, I look forward to more responses

i personally live on a keto style diet now for bulk and cut. i wouldnt suggest it unless your pretty serious about the whole diet thing.

by your height and weight id say your fairly thin and proly have a fast metabolism, so i dont think carbs will hurt you too much if you stick to healthy carbs, not crispy creams. can you give an example workout? your activity level also effects all this

Originally Posted by Built

\

Honestly, I'm with you on the comfort-front: I'd get too hungry on a high-carb, low-fat cut. You and I must share a metabolism. I cut on low carbs, moderate to high fat and high protein. WAY MORE COMFORTABLE. Toss in the odd cheat meal and the odd refeed, and I'm good to go.

That is my diet and my style to a T. I want to be able to pig out on eggs and cottage cheese. I want to have chicken breast and tuna, and lots of it. The smallest amount of sugar and other high calorie carbs is going to mean I won't be getting as much of the stuff that feels me up and makes me happy.

I forget I am not everyone else at time.

Okay, got the macros. Far less carbs, even more protein, and a small increase in fat; just as I suspected.

Calories: 1,892
Fat: 41.1
Carbs: 146.9
Protein: 262.6

---------------------------------------

Still need some advice as to what I should eat for breakfast (oats???) snacks, and other ideas for dinner that don't involve eating chicken breast every day. I love cooking and eating chicken breast, but it gets expensive, and I need some good alternatives! Let me know please

Activity level:

Okay, so from 10-2 I sit in a chair in my office and do web design work. If the boss isn't in, I usually do 3 sets of 25 push ups, and a little bit of ab exercises From 3-9:30ish, I work in a bakery. I don't sit down at all, I do dishes, change garbage, sweep/mop, walk around a bunch. After work, I go to the gym.

I usually start off by doing 15 minutes on the bike. 2-3 times a week I start off by doing 5000m on the row machine, which takes about 23 minutes. I then lift weights for about an hour. I used to do low weights with high reps/sets, but I have recently started doing heavier weights for 8 reps/3 sets. I also try to throw in some dips and declined crunches and stuff every night. I finish off by doing another 20-30 minutes of cardio on the elliptical, or the bike. 3 times a week I substitute regular cardio for HIIT. I go to the gym probably 6 nights a week. I also find myself doing more push ups and crunches at home right before bed.

I started lifting weights just over a week ago, but I have been doing resistance band exercises, light weight exercises, push-ups, bicycle crunches etc. and 5km runs for almost 3 months now; that's how I initially lost the 15 pounds.

Also, I just read the refeed sticky and I'm very intrigued! Eating high carbs one day a week sounds absolutely fantastic, especially if it will help with my cut! Does this sound like a good idea for me? Should I incorporate 1 day a week where I limit my fats even more, eat tons of protein still, and eat lots of carbs to raise leptin levels?

Whoa, let's not worry about refeeds just yet. Your carbs are high still, your fats are generally still quite low (I'd get up to about 60-70g or more) and you're not doing any heavy work.

Why the cardio before you lift? And why pushups and situps on top of all the other light work?

Methinks you need to change your focus now. You've lost a lot of weight, but you probably lost a lot of muscle too. Let's put weight-loss on hold and harden you up a bit, k?

Can you do a below-parallel free squat? How about deadlifts, bench press…?

I do bench, and I'm incorporating squats and deadlifts starting Sunday (Saturday is my rest day). I'm really focused on dropping my overall body fat % and melting the small layer of fat still surrounding my mid-section. What should I substitute in my diet to remove carbs and add better stuff?

Also, I do a bit of cardio before I lift as more of a warm up. I do pushups and other ab exercises throughout the day because I don't like the feeling of just standing/sitting without doing something to burn calories. It's more of a mental thing I guess...I got really good results (losing a good chunk out weight) with dieting and cardio (and push-ups etc.), so I still have tendencies to do those things.

Also, would oats/oatmeal be good for breakfast? Aren't oats loaded with carbs?

Originally Posted by Lacoste

Also, would oats/oatmeal be good for breakfast? Aren't oats loaded with carbs?

yes oatmeal and oats are loaded with carbs so I would hold them for a pre workout shake with whey IMO. or 2-3 hours after a post workout shake (whey preferably 40g protein) with some simple sugars (apple, banana)

the post work out shake was the ingredients I explained at the end...sorry for the confusion, at least I confused myself. I apologize.

Haha, sounds good. I'm still thinking of different things I could eat for breakfast instead of carbs. I'm so used to going for the box of cereal, eating some form of bread + peanut butter, or cooking oatmeal...

I recently started eating eggs for breakfast instead. I bought a bunch of egg white egg beaters today too. I'm going to throw them in with a few whole eggs and make some omelets with fat-free turkey breast.

Any good ideas for quick low-carb dinner? So far I just eat canned tuna and salmon for lunch, and when I get time I cook up boneless skinless chicken breasts with some full green beans. Thanks again guys/gals!

That sounds great for a dinner- boneless, skinless chicken breast with greens!! or salmon is always good too.

Butter your veggies. I don't like to see broccoli etc eaten plain - you'll get more nourishment out of them if you eat them with a little fat.

Do you like cottage cheese at all? A snack or a meal should ideally be centred on protein. You've got snacks that are fruit and nuts, or veggies. None of these is a protein source, but cottage cheese and a chunk of apple with a few walnuts works great!

Indeed I do like cottage-cheese. I eat cottage cheese everyday as a snack. I mix it with a small amount of fat-free yogurt just to give it a better taste. I usually throw in some fresh berries too.