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How's my diet?


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Posted by: danchubbz

I am 27 yrs old, 157lbs, 5,6" and 12.8%bf I am currently attempting to drop bf but maintain bodyweight and strength.

Below is an average day's diet (Low Carb)

Meal 1:
-40g Whey
-1 piece of fruit
-EFA Cap.

Meal 2:
-Approx 250g lean protein
-Mixed Veg/Large salad

Meal3 (Pre-WO):
30g whey
-1 piece of fruit
-BCAA's

Meal 4 (PWO):
-BCAA's
-60g Waxy Maize Starch
-45g whey
-multi-vitamin cap and Vit. C cap

Meal 5 :
-300g Cottage Cheese
-3/4 Rice Crackers
-Green Tea supplement

Meal 6:
-Approx 250g lean protein
-Mixed Veg
-Salad
-EFA Cap.


Meal 7Before gping to bed)
- 25g Milk Protein Shake
-1 EFA Cap.

For snacks I usually have non-fat greek yogurt, 25g of almonds, mini milks, on the odd occasion I obviously give in and have a take-away or choc bar but not very often at all.

Also I get drunk at leat once a week! If I'm out with my mates god knows how much I consume if I'm in the house it's about half a bottle of vodke- hey everyone needs to unwind!!!!!

Training wise I am doing a full body weights routine 3 x week and HIIT Cardio 3 x a week as well, all on seperate days.

One or twice a week I do a re-feed day where I eat a load of carbs, all include wholemaeal rice, oats, granary bread, sweet potatoes, basically all good stuff.


Posted by: StanUk

Do you know the macros for that diet? i.e total calories and carbs/protein/fat grams.


Posted by: danchubbz

Quote:
Originally Posted by StanUk View Post
Do you know the macros for that diet? i.e total calories and carbs/protein/fat grams.
Not sure to be honest, my daily cal intake is approx 2500, and as u can see my diet is heavy on the protein.

On my re-feed days my cals usually raise up to about 3000 cals with more carbs and less protein than normal.

Sorry can't much more specific, does this info help?


Posted by: StanUk

Am I Right in saying that your meal 2 and 6 both have 250grams of protein? Meaning that all together your prolly getting around 600+ grams of protein per day? Is this right or did you make a typo or did i misread? Im not expert on low carb diet but if this is the case it seems like an very large amount of protein to be getting.


Posted by: danchubbz

no I did make a slight mistake, it's more like 200g of like chicken or turkey (approx 50g of protein per serving), I realise this quite a lot but because my carb intake is low I boost up my cals through protein.

I usually get about 240-260g's of protein in on a low carb day.


Posted by: Double D

Quote:
Originally Posted by danchubbz View Post
I am 27 yrs old, 157lbs, 5,6" and 12.8%bf I am currently attempting to drop bf but maintain bodyweight and strength.

Below is an average day's diet (Low Carb)

Meal 1:
-40g Whey I would drop the whey and eat some eggs or some other lean protein. Something other than whey
-1 piece of fruit
-EFA Cap.
Wheres the complex carbs? Oats? Also I try to get greens in on every meal. I started that about 3 months ago and ou wouldnt believe what that does for your overall lifestyle.
Meal 2:
-Approx 250g lean protein
-Mixed Veg/Large salad
Tell me you dont mean 250 grams of protein? I wouldnt use more than 50 grams per sit down. And that maybe a little much.

Meal3 (Pre-WO):
30g whey
-1 piece of fruit
-BCAA's
Well your not doing to bad here

Meal 4 (PWO):
-BCAA's
-60g Waxy Maize Starch
-45g whey
-multi-vitamin cap and Vit. C cap

Meal 5 :
-300g Cottage Cheese
-3/4 Rice Crackers
-Green Tea supplement
On this meal you need a good portion of carbs, fat, and protein. Remember this is your true postworkout meal. However I wouldnt go to hog wild on the carbs, it is getting close to bed time.

Meal 6:
-Approx 250g lean protein
-Mixed Veg
-Salad
-EFA Cap.
250 grams again?


Meal 7Before gping to bed)
- 25g Milk Protein Shake
-1 EFA Cap.
How many grams of fat do these efa caps got? If its like mine they only have about 1 gram or so. If thats the case take about 10 of em or so. Depending on what your cals and fat you are looking at on a daily basis are.

For snacks I usually have non-fat greek yogurt, 25g of almonds, mini milks, on the odd occasion I obviously give in and have a take-away or choc bar but not very often at all.

Also I get drunk at leat once a week! If I'm out with my mates god knows how much I consume if I'm in the house it's about half a bottle of vodke- hey everyone needs to unwind!!!!!

Training wise I am doing a full body weights routine 3 x week and HIIT Cardio 3 x a week as well, all on seperate days.

One or twice a week I do a re-feed day where I eat a load of carbs, all include wholemaeal rice, oats, granary bread, sweet potatoes, basically all good stuff.

In bold.


Posted by: Double D

Ok so I saw what you meant about the grams. Well now that we got that straight.


Posted by: danchubbz

glad u got my note about the protein, I'm not that mad!!!

Cheers for the feedback mate, really appreciate it.

On the fat question I think there only about 1 gram each as well, the bottle says not to exeed the limit though which is 3. I've got flaxseed caps as well, what if I have a couple of them with my last meal of the day along with 3 efa's throughout the day?

I also snack on almonds but how could I bump up my fat intake with still looking to drop bf?

Why is whey a bad option first thing mate? Remember I do have fruit and a efa cap with it.


Posted by: Double D

The only times I use whey is pre and post workouts. Also by the looks of it your fat intake is very low anyways. I take about 8-12 fish oil pills at a time. Almonds are a great fat. I eat those before bed every night.

As far as the bottle saying not to exceed dosages. You may want to ask Jodi or Emma about that. Get with one of those 2 they will really help with your diet.


Posted by: danchubbz

Cheers DD, just to clarify though is there any particular reason why u think I should swap whey for another protein source or is it just your opinion?

Also if I was to down 10-12 efa pills at a time the supps bill will get pretty expensive don't u think?


Posted by: Double D

Can you post a link for those efa caps?

Well see whey just digests so quickly! A casein is a much better choice. Heck man just eat, its better than both. Some eggs would work. Or maybe some cattage cheese?


Posted by: danchubbz

Quote:
Originally Posted by Double D View Post
Can you post a link for those efa caps?

Well see whey just digests so quickly! A casein is a much better choice. Heck man just eat, its better than both. Some eggs would work. Or maybe some cattage cheese?
One EFA Cap contains:

-organic flaxseed oil (linseed oil) -400mg
-pure fish oil - 400mg
-starflower oil (borage oil) - 400mg
Contains Omega 3,6,9

See what your saying about the whey digesting quickly, might mix whey and casein (1 scoop each) along with the efa cap and fruit. Being lazy in the morning really, if I get time I'll knock up an omlette.

Cheers.


Posted by: Double D

So you are going to mix casein with your whey? That would be a much better idea. I am not real sure about those caps. But 1 gram of fat doesnt sound like near enough. Like I said ask Jodi she will be able to tell ya for sure.


Posted by: danchubbz

Cheers DD, just gonna have to ensure I get decent fat sources throughout the day, probably gonna up the EFA caps from 3 to about 6-7 plus 2-3 extra flaxseed oil caps with my casein shake b4 bed.


Posted by: Double D

Like I said send Jodi a pm ask her. She'll tell ya straight.


Posted by: IainDaniel

I don't see where you are getting 2500 cals from. Basically you are eating protein and that is it.

so assuming you eat 250 g of protein a day. that means you would be at 1000 cals.

to get to 2500 cals you would need to be at another 250 g of carbs for 1000 cals

then 55 grams of fat. I just don't see that in your meal plan.


Posted by: danchubbz

maybe i'm off a bit but my weight's staying the same and I feel more cut, not as much as I would like though!!



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