A diet to critique..

[assassin]

critique this diet pls............

first I have a very slow metabolism so you might find my calories too low to the amount of training but I don't feel tired or exausted , and I even hardly lose weight on this amount of calories.....

meal1
5 whites + 1 cup skimmed milk + 0.5 cup plain lowfat yogurt+1 apple(or bee honey)

=330 cals 33g pro/43g carb/3g fat

meal2

grilled chicken/2tbs tahini(made from sesame pastewich is good fats)/+cucumbers and tomatoes

=329 cals 34g pro/15g carb/15g fat

post workout meal 3

apple(orbanana) +protein shake + skimmed milk

=290cals 34gpro/39gcarb/1gfat

meal4

tuna+olive oil+1 apple

=300 cals 30g pro/21g carb/11g fat

meal5

cottage cheese+olive oil+skimmed milk+cucumbers and tomatoes (or fava beans + milk+olive oil)

=296 cals 34g pro/15g carb/11g fat

totals = 1545 cals 168 pro/130 carb/44g fats (every couple of days i cheat a half day with lots of carbs)

these calculations are approximate by fit day more acurate calculations usually are 130-160pro/80-150carb/40-55fat

weight training x 3-4 per week
martial arts training with high intensity cardio x4-5 per week

I could make a better diet but that's the best that i'm able to manage and prepare for myself...any ideas of for how to cycle carbs in that diet...

 

[assassin]

jodi ?? any comments ??

 

[John69]

any ideas of for how to cycle carbs in that diet...

you could do a 3/4 carbload cycle. wait 3days to carbload then after that wait 4 days to carbload then go back to waiting 3days. so your not only cycling carbs, you will also be cyclling days of carbloading.

Low carb days: >60grams
CarbLoad days: unlimited

Protein: 1-1.5x's bodyweight
Carbs: (as above)
Healthy Fats: Unlimited

I suggest on you carbload days to carb load in one meal(if you want to feast). If your stomach can't handle it then split it into two meals.

 

[assassin]

you could do a 3/4 carbload cycle. wait 3days to carbload then after that wait 4 days to carbload then go back to waiting 3days. so your not only cycling carbs, you will also be cyclling days of carbloading.

Low carb days: >60grams
CarbLoad days: unlimited

Protein: 1-1.5x's bodyweight
Carbs: (as above)
Healthy Fats: Unlimited

I suggest on you carbload days to carb load in one meal(if you want to feast). If your stomach can't handle it then split it into two meals.

O I forgot , I am nearly 165 lbs , approximatly 13-14 bf% ...so I think i'll start cycling carbs like 4 low carb days then a 2 meal carb load day.....

do you have any other suggestions , like adding any other veggies that could be eaten raw , the macros ?

 

[John69]

O I forgot , I am nearly 165 lbs , approximatly 13-14 bf% ...so I think i'll start cycling carbs like 4 low carb days then a 2 meal carb load day.....

do you have any other suggestions , like adding any other veggies that could be eaten raw , the macros ?

Ok..i would add a tablespoon of Natty PB in meals 1 & 3 and add a tablespoon of olive oil in meal 2. I'd also add a protein shake Pre-workout. Just increase Protein and Fats. Them lowcarb days might be brutal so i'd just increase protein and fats. also drink hella lot of water...

 

[assassin]

Ok..i would add a tablespoon of Natty PB in meals 1 & 3 and add a tablespoon of olive oil in meal 2. I'd also add a protein shake Pre-workout. Just increase Protein and Fats. Them lowcarb days might be brutal so i'd just increase protein and fats. also drink hella lot of water...

unfortunatly natural peanut butter without hydrogenated oil can't be found here easily..so maybe i'll use olive oil or flax oil instead...