Evaluate the diet [Forum Archive]

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Evaluate the diet

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Posted by: Duncans Donuts

I believe this is my first post in the diet thread.

I've always considered myself relatively nutritional-savvy but I'm certainly on a lower level than some of the great people around here. So in that spirit I'd like a critique of my diet.

Right now I'm 6'1 and 232 pounds. My body fat is in the 11-13 percent range (round up to 13 percent) and I am training in HIT fashion 3-4 days a week.

I am currently eating 6 meals a day.

First meal is:
EFA Caps
1 scoop ON EGG protein
8 ounces of skim milk
1 scoop ON Whey
2/3 cup pure OATS
Water

Second meal:
Subway club sandwhich 6'
6 saltine crackers or 1 serving mini pretzels
One serving of fruits and vegetables
Water

Pre-workou (one hour before):
One serving Low GI carbs
Orange juice
Water

Third meal (post workout):
1 scoop creatine mix (35 grams dextrose)
8 ounces of skim milk
2 scoop ON Whey
Water

Fourth Meal (2 hours after workout):
2 servings meat (chicken, turkey, beefsteak)
2 servings low GI carbs (sweet potatoes, brown rice)
1 serving fruits / vegetables
6 ounces of skim milk
Water

Fifth Meal:
1 scoop egg protein
8 ounces skim milk
small salad
bowl of wheat chex
EFA caps
Water

Sixth meal (2 hours before bed):
1 serving meat
1 serving low gi carbohydrates (typically potatoes)
potato chips (yum)
1 cookie
Water

So, let's hear the criticism. I am a diabetic so typically completely avoid high sugar foods. Also, my primary source of fat comes from meat.

I'm looking to achieve 8 percent body fat so relative adjustments to achieve that will be appreciated.

Posted by: CowPimp

I would try to spread the EFAs a little more throughout the day. Meal 2, Pre-workout, 4, and 6 could all use more EFAs. Fats are great, not just because your body needs EFAs for so many various functions, but because they slow gastric emptying and allow for a more steady supply of the nutrients that were coupled with that fat source.

You might have to drink less milk. This is something to keep in mind if you hit a plateau. Although lactose is moderate GI, it is high on the insulin index, which potentially leads to more fat storage.

If you want to eat potato chips and cookie, then I suggest doing so before your last meal so your serum insulin levels can normalize before you goto sleep. As well, these items are definitely something to look at if you hit a plateau.

I would eat the last meal closer to bed. You are much more likely to fall into a catabolic state while cutting, which means a greater potential for loss of LBM. I feel you should always eat with as little time delay as possible before you goto sleep.

As well, I would cut the carbs out of this meal. Make the meal protein and fat heavy. I'm all about cottage cheese and peanut butter. The combination will leave you in an anabolic state for about as long as possible while you sleep. Cottage cheese is rich in casein protein, which is assimilated by the body at a slow and steady rate. Peanut butter serves as an alternative energy source to carbs, while simultaneously slowing gastric emptying and make the most out of your cottage cheese.

There are other moderate to high GI carbs that you should watch for. Again, I don't ever suggest taking anything out unless you need to. However, the bread on the subway sandwich, the saltines/pretzels, and wheat chex could also be potential issues with you cutting the fat.

Posted by: Duncans Donuts

Keep in mind that everytime I get insulin, regardless of what source my carbs are from, it's a spike. I have to inject to take care of my blood sugar.

The problem with eating before I go to bed is that the protein doesn't get into my blood stream for a while after I ingest it...this means my blood sugar will be in a good range when I sleep and really high when I wake. I usually have some sandwhich meat and peanut butter before I go to bed, but it's difficult to time with insulin.

I'll consider cutting out the chips/saltines but the wheat helps keep me fluid (not literally) in my waste disposal and since i've taken them have made my workouts more proficient.

I'll cut my milk to 16-24 ounces a day.

Posted by: CowPimp

I forget that you're diabetic. That makes things more interesting, because I don't know how to deal with such a situation. Oh well, I'm sure others can offer better input.

Posted by: Duncans Donuts

Your input was helpful, thanks

. It's difficult to organize a diet around Diabetes

Posted by: Jodi

1. Switch the milk to low carb milk - it's less sugar

2. Definately ditch the saltine's/pretzels. That Subway, is it WW?
3. OJ? Not a good thing for a diabetic!
4. Dextrose

PWO spike is not necessary you know and with you being diabetic, I'd cut it out all together and go with just oat PWO
5. Switch your cereal to Fiber One or Uncle Sam's or All Bran. Those are all better than Chex.
6. Chips & Cookies?!?

If you want something salty, then have some salted peanuts, and if you want something sweet then have SF Jello or SF Creamsicle but those chips and cookies are

Posted by: Duncans Donuts

Thanks mucho for you response Jodi.

Posted by: rock4832

IMO junk food everyday, even only 300 cals worth is detrimental to the diet. Once a week cheat is fine

Jodi was asking if it's Whole Wheat bread.

Posted by: Duncans Donuts

Yeah, it's wheat bread.

Posted by: camarosuper6

who cares... one day you'll die and it wont matter anymore.

Youll be in heaven saying, " Jesus, I should have eaten those Reeses"

Posted by: Jodi

Quote:

Originally Posted by Duncans Donuts

Thanks mucho for you response Jodi.

What do you mean when you ask is the subway WW?

As far as my post workout, I usually take a huge dose of insulin aligned with the paramaters set in Nutrient Timing. It's been relatively affective, as far as I've noticed. The OJ is always about an hour before my workout because I typically start having blood sugar slippage around that time.

You say its been affective but answer me this.........Have you ever tried PWO with just oats and whey? If not, then how do you know that it is not effective? I have tried both ways and I notice a difference, I'm softer and more tired with PWO spike than if I just use oats. Why not try the oats instead?

The only reason I usually have a very moderate amount of junk food (300 calories?) is because it helps squelch my desire to pig out. Is that a really bad thing? I always figured (erroneously, perhaps) that a very moderate amount of junk would be acceptable if it served a greater purpose. If it's screwing me though I'd like to know.

You are better off having a once a week cheat meal than having junk every night. Give it a try, it's much more rewarding.

I'll XX out the saltines (frowny face inserted) and pretzels.

I made some comments in bold

Posted by: Arnie's left nu

Quote:

Originally Posted by camarosuper6

who cares... one day you'll die and it wont matter anymore.

Youll be in heaven saying, " Jesus, I should have eaten those Reeses"

preach it bro....everything is ok in moderation (almost everything)

Posted by: Duncans Donuts

OK:

I am between 3500-3750 calories a day - the problem is that I do get low blood sugar spells at least twice a day, and I'm so delirious I usually engorge myself on the neareast available snack (yesterday I had a snickers almond; typically I have capri-suns).

I know this is bad for my diet, but it's unfortunately a part of being a diabetic in dealing with fluctuating blood sugar. My question (jodi, perhaps) is will this hinder my ability to drop down to 8 percent body fat? I'd assume that my BMR is really, really high, and I'm focusing as much on total calorie intake as I am on clean sources of food. So long as you burn more than you take in, does it really matter how clean the source is?

Thanks.

Posted by: shutupntra1n

Quote:

Originally Posted by camarosuper6

who cares... one day you'll die and it wont matter anymore.

Youll be in heaven saying, " Jesus, I should have eaten those Reeses"

Posted by: Jodi

Quote:

Originally Posted by Duncans Donuts

OK:

I am between 3500-3750 calories a day - the problem is that I do get low blood sugar spells at least twice a day, and I'm so delirious I usually engorge myself on the neareast available snack (yesterday I had a snickers almond; typically I have capri-suns).

I know this is bad for my diet, but it's unfortunately a part of being a diabetic in dealing with fluctuating blood sugar. My question (jodi, perhaps) is will this hinder my ability to drop down to 8 percent body fat? I'd assume that my BMR is really, really high, and I'm focusing as much on total calorie intake as I am on clean sources of food. So long as you burn more than you take in, does it really matter how clean the source is?

Thanks.

Yes it matter how clean the source is. A bowl of oatmeal is going to be used by the body much more effectively than a bowl of sugary cereal. You are less likely to spill over due to less insulin spikes so you won't store as much fat.

Posted by: Duncans Donuts

The problem I have is everytime I eat I have to have an insulin spike, regardless of the source. Am I like, screwed on this?

Posted by: Jodi

Well, it is going to be a rough ride for ya and probably take you longer but with hard work and consistancy you will get there. Do you do any cardio?

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