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  1. #1
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    Criticize My Diet

    I've been on this diet for almost a year, and I'm feeling much much better than before
    I adjust the macros according to my goals, trying my best to have at least 1.2 gram/pound protein and no more than 20% of calories coming from fatty sources. My fat intake is composed of 60% good fats. So here we go:


    Meal 1: Egg Whites, Oats, Flax Seed Oil
    Meal 2: Chicken Breast, Sweet Potato, Bread
    Meal 3: Lean Steak, Brown Rice, Mixed Veggies (carrot, peas and corn)
    Meal 4: Canned Tuna, Sweet Potato, Bread
    During Workout: Whey + Oats Shake
    Meal 5: Chicken Breast, Brown Rice
    Before Sleeping: Casein Protein, Olive Oil


    I have two immediate problems with this diet:
    1- My carbohydrates sources are not as "complex" as they should be. I can't seem to find any whole-grain bread in here, although I'm trying my best to get brown ones. In addition to that, I hope that I can get more carb sources.
    2- My food is super-bland! What do you add to food to make it taste good while keeping it healthy? Please keep in a mind that I'm a horrible cook :o


    And one last note: I'm living in Japan, so please try to be generic as possible and I hope that you can avoid giving me brand names instead of the actual type of food...


    Much appreciated

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    how many egg whites?
    add something else to the casein, maybe some egg whites.
    you take in whey + oats "DURING" your workout?
    add more veggies

    what are your goals?

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    2 egg white + 3 full eggs for breakfast
    I forgot to mention that I'm adding skim milk to my casein, it helps me sleeping and it tastes superb!
    By during I mean: drink half of the shake before the workout and the other half after the workout
    I'm trying to add veggies but they're so expensive in here!!
    Currently I'm cutting, then I'll be on maintenance for 5 months then I'll do a lean bulk cycle
    I like to use the same diet plan for all goals, while adjusting the carbs

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    avoid the milk then. like 11g of sugar every 8oz. switch to almond milk or better yet, water. I would buy a meal replacement protein then add a little more casein to it before bed. Your metabolism and protein synthesis will be better with different types of protein vs just one.

    for your breakfast i would have you eating 4 egg whites/1 whole with 6oz of lean turkey or ground beef. You have to make sure you are getting adequate protein in especially for your first meal. you can keep the oats in there if you want.

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    try adding cinnamon to your sweet potato. it will help regulate your blood sugar but also make those things taste a little better. There are a couple meals that you have 2 carbs in. substitute the bread for 10-15 almonds.

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    drop the intra oat/shake...blood needs to go into your muscles not your stomach while training...drink some bcaa intra if you need something...meal 1 protien intake is to low..do what the other poster said on pretty much everything else..

    s2h15 for 15% off

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    pre/post workout shake is bad?!!
    isn't whey better than BCAA?

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    i'll do that for sure

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    Quote Originally Posted by fifo_thekid View Post
    pre/post workout shake is bad?!!
    isn't whey better than BCAA?
    you dont want to be drinking or eating shakes or food while you train...just use a intra bcaa powder if needed...

    s2h15 for 15% off

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    Dump the bread all together and have more sweetpot.

    Like someone mention cinnamon is good to add to the s.pot and also a packet of splenda if you have it there in japan. Could also try butterbuds if you like.

    Also sugarfree ketchup, hot sauce, mustard, spices/rubs do wonders for bland foods.


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    A round-up of the advice I could gather from this and other forums:
    1- Add fruits, preferably berries (such fruits are super expensive in Japan. However, I'll try my best to find some reasonably priced ones)
    2- Replace my flax seed oil (Barlean's Highest Lignan Flax Oil) with Primrose (may I know why?)
    3- Brown-rice might have anti-nutrients. Any comments on that?
    4- Cut the bread
    5- Replace intra-workout whey+oats mix with simple carbs + hydrolyzed caseinate or hydrolized whey. Any comments on this? I thought that constant consumbtion of sugar is bad? Should I use this mix even when I'm on a maintenance?
    6- Switch to almond milk instead of normal milk. Or use a meal replacement shake and add some casein to it. (I really like my current casein and milk shake, would that make a difference?)
    7- Add cinnamon to sweet potato.
    8- Replace bread with almonds
    9- Replace whey and oats with BCAAs because eating while working out is counterproductive.
    10- Suggested spices/flavors: sugarfree ketchup, hot sauce, mustard, curry, allspice, turmuric, cumin, dried herbs, cloves, garam masala, ginger, garlic, onion, italian seasoning, andpaprica

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    1. not fruits, veggies.
    2. flax is fine
    3. if you are concerned about it then use some whole grain pasta or more sweet potato
    4. yes
    5. #5 and #9 are the same question to me. yes replace it with bcaa or just go without. Sugar/carbs should be consumed right after a workout to spike the insulin and put your body back into an anabolic state. A monosaccharide (dextrose) and hydrolyzed whey isolate is what i do.
    6. yes it will make a difference. I stated why in the post above. if you are in this for the taste of your diet you will not go to far.
    7. yes
    8. yes
    9. answered
    10. yes

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    go to troll caught tuna from trader joes or wild can salmon. Troll caught salmon are normally smaller and contain less murcury.

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    Quote Originally Posted by NaKiD EyE View Post
    1. not fruits, veggies.
    2. flax is fine
    3. if you are concerned about it then use some whole grain pasta or more sweet potato
    4. yes
    5. #5 and #9 are the same question to me. yes replace it with bcaa or just go without. Sugar/carbs should be consumed right after a workout to spike the insulin and put your body back into an anabolic state. A monosaccharide (dextrose) and hydrolyzed whey isolate is what i do.
    6. yes it will make a difference. I stated why in the post above. if you are in this for the taste of your diet you will not go to far.
    7. yes
    8. yes
    9. answered
    10. yes
    thanks

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    Quote Originally Posted by jay_steel View Post
    go to troll caught tuna from trader joes or wild can salmon. Troll caught salmon are normally smaller and contain less murcury.
    I'll try to do that, thanks

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