Please critique my diet! [Forum Archive]

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Please critique my diet!

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Posted by: milhouse2

I'm 28, 5'11, 180 pounds. I'm trying to cut out the extra fat on my chest and stomach. Could someone please tell me if this is a decent cutting diet.

Meal 1: 250ml Egg whites, 1/2 C of Fiber One, Green Tea, 2 fish oil caps and a multi.

Meal 2: 1/2 C cottage cheese mixed with 113g ff yogurt.

Meal 3: Can of tuna with salsa

Meal 4: PWO shake 45g of whey mixed with 1/2 C of oats in water with 1tbsp of flax oil

Meal 5: Usually 4oz chicken, green veggies, sweet potato (or 1\2 C brown rice) 2 fish oil caps.

Meal 6: Can of Tuna, Chicken or Turkey, Green Tea.

Meal 7: 1/2 C cottage cheese and 1 tbsp of natural peanut butter, 2 fish oil caps.

Thanks!!!

I drink about 3-4 Litres of water a day.

Posted by: Emma-Leigh

Quote:

Originally Posted by milhouse2

I'm 28, 5'11, 180 pounds. I'm trying to cut out the extra fat on my chest and stomach. Could someone please tell me if this is a decent cutting diet.

Do you know your bodyfat%? How much exercise are you doing? How much do you want to lose?

It looks pretty good, but a few suggestions.

Quote:

Meal 1: 250ml Egg whites, 1/2 C of Fiber One, Green Tea, 2 fish oil caps and a multi.

Great start but you want to add some good starchy carbs (fiber one doesn't count). So add 0.5 cups of rolled oats to this meal.

Quote:

Meal 2: 1/2 C cottage cheese mixed with 113g ff yogurt.

Add more CC - 1 cup is more appropriate for someone your size. I would be aiming for about 30-40g of protein per meal. Make sure the yoghurt is sugar free. Personally, as it looks like you are trying to go lower carb - I would move the yoghurt into a meal closer to your workout (when you need the carbs). This is also pretty small meal so you might want to add something. eg: add 0.75-1 oz walnuts or almonds or some natty PB. Some vegetables (eg. celery).

Quote:

Meal 3: Can of tuna with salsa

Add vegetables and some carbs here - it is pre-workout and you want some carbies if possible. So I would have some oats/yoghurt etc.
2 fish oils would be good too.

Quote:

Meal 4: PWO shake 45g of whey mixed with 1/2 C of oats in water with 1tbsp of flax oil

Dump the flax oil from this meal and add a little more carb if possible (eg: banana).

Quote:

Meal 5: Usually 4oz chicken, green veggies, sweet potato (or 1\2 C brown rice) 2 fish oil caps.

Great.

Quote:

Meal 6: Can of Tuna, Chicken or Turkey, Green Tea.

Add the flax oil from earlier to this meal. Add vegetables as well.

Quote:

Meal 7: 1/2 C cottage cheese and 1 tbsp of natural peanut butter, 2 fish oil caps.

Quote:

I drink about 3-4 Litres of water a day.

Posted by: milhouse2

Thanks for the quick reply. This is a great help!

An online calculator says my bf is about 16%. I do about 30-45 of cardio first thing in the morning on an empty stomach, then I hit the gym and use the weights for about an hour or so first thing in the afternoon. Not really sure what my goal is weight wise but I just want to get rid of the stomach and chest fat and then try and bulk clean.

Thanks again!

Posted by: Emma-Leigh

Quote:

Originally Posted by milhouse2

An online calculator says my bf is about 16%.

Right - 180 and 16% means you have ~ 151 pounds of lean mass on you. So you want to be getting between 30 and 35g of protein in each meal.

I would also aim for a minimum of 45-50g fats. ~60g of fats would probably be a good start. Spread these over the course of the day (including your fish oils) - which means about 5-15g in each meal except your PWO shake.

Although it is just a guestimate guide I would try to start at about 2400-2500 cals and see how you go over about 2 to 3 weeks. If you do not losing fat then decrease cals by ~ 250 and wait for another 2 weeks.

Quote:

I do about 30-45 of cardio first thing in the morning on an empty stomach, then I hit the gym and use the weights for about an hour or so first thing in the afternoon. Not really sure what my goal is weight wise but I just want to get rid of the stomach and chest fat and then try and bulk clean.

Ok - if you are doing cardio in the am then doing it on an empty stomach is fine, as long as it is not REALLY intense. If you want to do intense cardio you are better off eating something first, otherwise you tend to increase lean mass losses.

I would also certainly have carbs in your breakfast too... You want to recover enough so you can hit the weights in the afternoon without a problem.

Posted by: 99hawkins

Wow. Emma knows her stuff!

Posted by: Tough Old Man

Quote:

Originally Posted by 99hawkins

Wow. Emma knows her stuff!

Emma do you really support diary when one is cutting...Cottage Cheese

Posted by: SPIKE1257

Quote:

Originally Posted by milhouse2

I do about 30-45 of cardio first thing in the morning on an empty stomach

20 to 25 mins is enough..

Posted by: Tough Old Man

Quote:

Originally Posted by SPIKE1257

20 to 25 mins is enough..

What's happening spike. i see you posted 20-25 min's. Is that 20-25 min's of high intensity or is 20-25 min's of a brisk walk ok?
PT

Posted by: SPIKE1257

Quote:

Originally Posted by Tough Old Man

What's happening spike. i see you posated 20-25 min's. Is that 20-25 min's of high intensity or is 20-25 min's of a brisk walk ok?
PT

First thing in the morning, on an empty stomach, it's best not to do high intensity.. But a little more intense then a brisk walk..

Posted by: Tough Old Man

Quote:

Originally Posted by SPIKE1257

First thing in the morning, on an empty stomach, it's best not to do high intensity.. But a little more intense then a brisk walk..

Thanks bro!

Posted by: Emma-Leigh

Quote:

Originally Posted by SPIKE1257

20 to 25 mins is enough..

I agree that it is less than ideal to do high intensity cardio on an empty stomach - but there is nothing wrong with doing 45-60 minutes of lower intensity cardio. You are not going to get substantial catabolism at all.

Infact - A lot of obese individuals who have horrible insulin sensitivity actually benefit from a slightly longer duration of fasted am cardio (this is one of the only times when their blood glucose is low enough to get that increase in lipolysis).

Posted by: Emma-Leigh

Quote:

Originally Posted by Tough Old Man

Emma do you really support diary when one is cutting...Cottage Cheese

Yup. I have no problem with it at all in most situations. My exceptions are:
1. Known lactose intolerance - which is actually not that common (it is seen more in some racial groups)... And people who are lactose intolerant can usually eat some forms of dairy like cheese and yoghurt (good natural yoghurt actually has less lactose than is recorded - the bacteria break down lactose and use it as energy - which not only decreases the lactose content but also decreases the carb content).

2. Last 3-4 weeks of a competition preperation - it can cause some people to have 'thick skin'... basically, it can stop you drying out properly.

3. Other known contra-indication/medical reason for not eating it

But outside of those times - skim dairy is a great addition!

Studies have shown it to be beneficial in maintaining lean mass and decreasing fat mass in people who are dieting as well as improving body composition in other populations. (However - there is controversy as to if this is just Calcium related or if there is something in dairy - research is pointing both ways).

When you get down to the basics - if calorie content is kept in check, and as long as your getting enough protein and essential fats, then this is what is going to matter in terms of the effectiveness of a fat loss program.

Posted by: milhouse2

Thanks for the replies! Huge help guys and gals!

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