Help on current Diet

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  1. #1
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    Help on current Diet

    Hi, I'm 5'.9" my weight is 180lbs.
    I was 190 pounds before I started this diet.
    I would like to know a few thing see below.

    Here is the Diet I'm doing:

    Meal QT Calorie Protein Carbo Fat
    1 7:00 protein with water 45Gr 175 35 2 3
    1tsp Flax Oil 5ml 40.5 0.25 0 4.6
    7:30 1/2 cup oatmeal 125ml 190 7 33 3.3

    9:30 1 can of Tuna 120GR 138 31.2 0 1.2
    (bread)100% wheat 1slice 105 4.1 20.51 .83

    11:30 protein with water 45Gr 175 35 2 3

    14:00 Green Vege 100Gr 27.92 2.69 5.4 0
    Chiken breast 183.8 292.4 60 0 3.8

    17:00 Green Vege 100Gr 27.92 2.69 5.4 0
    Chiken breast 174.6 277.8 57 0 3.6

    18:30 Training

    20:00 5gr L-Glutamine
    protein with water 45Gr 175 35 2 3
    1tsp Flax Oil 5ml 40.5 0.25 0 4.6


    Total 1 day: Calorie Protein Carbo FAt
    1665.17 270gr 70.61 30.91


    I would like to know if my diet is good to lean.
    I wondering if I have enough carb? I reduced my daily carb intake 2 weeks ago, I was having about 115gr a day before.
    I noticed that I have less energie when I'm lifting but I didn't decrease the weight.

    I'm scared to loose muscle, will I if I keep that diet?
    I trained 4 days a week MOnday-tuesday thursday-friday.
    I read about those high carb for the 6th meal every 4 days. But I'm not sure I quit understand what I need to eat.

    Should I have these High carb days with the diet I'm doing?
    How can I calculate how much carb for my weight for that 6th meal every 4 days? What about Protein and Fat for these Days?

    I'm don't have very big muscle and after I got leaner (see my abs) I would like to diet to get bigger.
    Can someone tell me what will I have to change in my diet to get bigger? (I want to get bigger and stay lean at the same time).

    Thanks

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    Hi Patbuck! For 180lbs you are not eating enough. At the very possible lowest you should be eating 1900 cals. You will lose LBM on this diet. I would start by increasing your carbs and fat. If you want to lose fat, stick with slow burning carbs for optimum results.

    Don't worry about refeeds or carb-ups until your diet is in order. And I would start by increasing your calories.





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    OK, thanks, I use flax oil for my fat.
    How can I increase my fat if I want something else that flax oil?

    With what should I increase the carb.
    I have added more Green vege and more oatmeal, but what else can I use?

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    Can I add 0% mg yogourt?
    Or Skim milk?
    Or one extra slice of 100% whole wheat bread?

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    No go with slow burning carbs. Oatmeal, Brown Rice, Sweet Potato, Legumes, Grapefruit, Peaches, Apples, Berries.

    You may want to think about losing bread or at the very least switch to a whole grain bread instead.

    Read about Essential Fatty Acids at the top of this forum. Also in the Nutritional FAQ thread towards the bottom there are a bunch of links on fats. It would be a good idea to read all those articles. Learn the why's and how's!!





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    ok I'll drop the bread and get some rice instead of something else...
    I guest I should try to add these between meal 1 and 5 and not after workout meal 6?

    I read that these are the Best Complex Carbohydrate Sources:
    Oatmeal, Brown Rice, Beans, Hot Air Pop Corn, Green & Yellow Vegetables, Shredded Wheat, Yams, Sweet Potatoes

    Some item is this list are not in the list you gave me, what do you think of those?

    Last edited by Jodi; 07-16-2003 at 09:03 AM.

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    Any green veggies are good for you. Check out those links I told you about. Inside there is a great shopping list with a huge list of foods thats good for ya. I would say no to the PopCorn and shredded wheat. There are better cereals for you than that like Fiber One or Uncle Sam!


    Sorry I almost edited your above post. I hit edit instead of post reply





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    Thanks again I will update my shipping list.

    Sometime I replace my chicken with beef or Horse.
    I normaly buy extra lean ground beef or lean ground horse.

    But a I have been told not to have Beef more than once a week.
    What do you think?
    Do you think I can have it as well as chicken?
    For the Horse I have been told that it was very good and I can have every day. I guest that is correct since it's leaner than beef and it has some EFA.

    And you didn't answer my questino about the carbs, I guest that because I'm right? Having the carb early in the day is the best?

    Thanks for this great help

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    I could never eat horse

    You can have red meat whenever you want. I usually eat it once a day either in Ground Sirloin or a nice steak.

    Try and limit your carbs closer to bedtime.





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    Thanks again for these prompt reply. This is amazing to have that information handi like that.

    I just went to the grocerie store and I looked at rice.
    The white indian basmati rice had higher complex carbohydrate then the brown long grain rice.

    Does it mean that I'm better off with the basmati?

    it was for 50gr of each of them,
    Calorie was the same 179.
    Carb was the same 39. exept that the basmati had more startch

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    BROWN RICE ONLY!!!!!! White Rice is wayyyyy too high on GI! Only stick with long grain brown rice. Basamatti brown rice kicks ass! It tastes better than regular brown rice.





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    Wink Thanks back on track

    Ok now I think I'M back on track. What do you think?
    I will probably add some Walnuts.

    Meal 1 :
    7:00
    Whey protein with water
    2 tea spoon of Flax Oil
    7:30
    2/3 cup Oatmeal, quick, Quaker

    MEAL 2:
    9:30
    1 can of Tuna
    Brown Rice 209Gr

    MEAL3:
    11:30 protein with water
    5gr L-Glutamine

    Meal 4:
    14:00
    Green Vege 150GR
    Chiken breast 183.8Gr

    Meal 5:
    17:00 Green Vege 150Gr
    Chiken breast 175GR

    18:30 Training

    20:00
    Whey Isolate protein with water
    2 tea spoon of Flax Oil


    Total 1 day:
    Calorie Protein Carbo FAt
    1931.54 270.61 113.94 41.58

    This Diet will make me lean without losing muscle right?

    Then if I want to get bigger after I will be lean, what will I have to change?

    Do I decrease the protein a bit and increase the carb?
    How high should I go on carbs?

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    First of all, get rid of the instand Oats and get yourself Old Fashioned Oats or Steel Cut oats. The less processed the better. The instant is higher on the GI as well.

    You need more fat a bit too. How bout some fish oil capsules?
    I don't see 113 G Carbs there





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    ok I need to know what is the ratio I should have?
    currently I have about:

    Protein 1.5 gram per body weight 270gr
    Carbohydrate 0.81 gram per body weight 146gr
    Fat 0.21gram per body weight 40gr

    What's the correct ratio,
    To get lean and keep muscle?
    To get big and stay lean?

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    For the carbs I don't have 146 but I have:
    brocoli 150Gr carb:7.7
    brocoli 150Gr carb:7.7
    Oatmeal 167Gr carb:44
    Whey protein 2 gr carb per meal.
    Brown rice 209gr carb:48

    total:113 gr a day

    I will change accordingly to what you are going to tell me,
    So what is the correct ratio?
    thanks

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