Critique my summer diet plan please!

[NEO_72]

Hi everyone, I'm 6'1", 222 right now (roughly 19% BF, so 180 lean lbs), and I'm just starting 6-8 weeks of cardio to check the bad weight I gained while bulking up over the winter. Can you please give me advice on my diet? The thing is that I'm saving for an engagement ring, and have become cheap with my diet as compared to the last couple of years. Fresh chicken breast has been replaced with lean and cheap burger patties. I cut out glutamine. And my breakfast has switched from oatmeal which I got sick of to crappy raisin bran cereal, which I know has too much sugar. I could really use some breakfast ideas! I'm going to lose around 15 lbs over the next 8 weeks, maybe 20 if I'm lucky.

My salad is romaine lettuce, grilled broccoli, 1/2 a tomato and 2 tbsp of an oil dressing. My fibre intake is low, too.

This is what I eat Mon-Fri. On the weekend my girlfriend stays over I have larger, less frequent meals which is bad. Maybe 1 or 2 cheat meals max.

Thanks for your help! (sorry, my formatting from Excel is getting fried)

-----------------------------------------------------
5:30 AM Breakfast: cereal, 400ml skim milk and whey
9:45 AM First break: can of tuna tossed in salad, oil dressing
11:45 AM Lunch: whey, apple
2:00 PM Second Break: lean burger pattie with rice
5:30 PM Post Gym: whey gainer
7:00 PM Dinner: can of tuna tossed in salad, oil dressing
9:00 PM Before Bed: 400 ml skim milk and whey

-------------------------------------
Food Breakdown


DESC UOM CAL PRO CARB FAT FIBRE CHOL
Cereal 1 cup 210 5 43 2 12 0
Rice 2/3 cup(dry) 289 6 64 1 1.5 0
Skim Milk 1L 350 35 48 2 0 13
Apple 1 84 0 21 0 4 0
Tomato 1 28 1 6 0 1.4 0
Lettuce 40% whole 16 2 2 0 2 0
Tuna 2 cans 120 30 0 0 0 63
Lean Burger Patty 2 408 48 0 24 0 140
Salad Dressing 4 Tbsp 178 0 4 18 0 0
Whey Gainer 3 Scoops 453 78 15 9 0 0
TOTALS 2136 205 203 56 20.9 216
38.4% 38.0% 23.6%
0.92 0.91 0.25 [ GRAMS PER POUND ]
CURRENT WEIGHT 222

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edit - I have a desk job and am pretty sedentary all day. I train 4 days a week, mon/tue, thur/fri, and during this diet will be doing about 30-40 minutes weights and 45 minutes low intensity cardio with each workout. My goal is to lose some pounds but keep every ounce of muscle if I can. Thanks!

 

[Dante]

not too bad but you could use--more protien, more complex carbs, less sugar.
did you read this?
http://www.ironmagazineforums.com/showthread.php?t=21113

 

[Dante]

for breakfast you can make a shake with oats, pro, fruit. much better than cereal.

 

[NEO_72]

A shake with oats? Sounds good - a stupid question - how would I make that? With prepared oatmeal? Or just quick oats right oat of the bag? ...

So you think I need more protein? How many more grams? If I add another scoop of whey? Get like 25g more? That would be 230.

Less sugar - is this from the white rice? Or my whey? (I know it's partially sweetened with a substitute). And the apple? I need the fibre - is that fruit a problem? I would think if I cut the cereal, my sugar levels might be okay I hope?

Complex carbs - the breakfast oats will help, right? I can't switch the white rice fro brown - it makes me gag. What if I have the burger patty with some whole wheat pasta and pesto?

Thanks for the help, Dante!

(And I did read that link - good info -thanks )

 

[Dante]

A shake with oats? Sounds good - a stupid question - how would I make that? With prepared oatmeal? Or just quick oats right oat of the bag? ...

So you think I need more protein? How many more grams? If I add another scoop of whey? Get like 25g more? That would be 230.

Less sugar - is this from the white rice? Or my whey? (I know it's partially sweetened with a substitute). And the apple? I need the fibre - is that fruit a problem? I would think if I cut the cereal, my sugar levels might be okay I hope?

Complex carbs - the breakfast oats will help, right? I can't switch the white rice fro brown - it makes me gag. What if I have the burger patty with some whole wheat pasta and pesto?

Thanks for the help, Dante!

(And I did read that link - good info -thanks )

i use old fashioned oats, mix them in right out of the container, you can add a little sugar free pudding & splenda for taste also..you can also add a fiber sup(like benefiber powder)its tasteless.

a general rule is to consume around 1.5 X bodyweight of protein.

fruit is good, just be conscious of when you are eating it. i try to eat it post wo or in the morning. try to get rid of the white rice/bread, whole wheat pasta is a great choice for lunch.

 

[NEO_72]

Thanks again man! Great 'food' for thought. I'm going to re-tool my diet with your advice.

I'll be asking you for more help in September when I start trying to grow again

 

[Dante]

good luck

 

[NEO_72]

Dante, I redid the diet a bit. Whole wheat pasta, and your god awful oat/whey shake in the morning Just a bit grainy.

I think it's better now. But I can't afford to go 1.5g/lb of protein ($$), so I have to settle for about 1g/lb.

Thanks again for your help man

----------------------
DESC UOM CAL PRO CARB FAT FIBRE CHOL
Oats 3/4 cup 114 4 20 2 3.1 0
WW Pasta 170g dry: 610 20 128 2 13 0
1% Milk 1.5L: 635 53 72 15 0 13
Apple 1: 84 0 21 0 4 0
Tomato 1: 28 1 6 0 1.4 0
Lettuce 40% whole: 16 2 2 0 2 0
Tuna 1 can: 120 30 0 0 0 63
Lean Burger Patty 2: 408 48 0 24 0 140
Salad Dressing 4 Tbsp: 178 0 4 18 0 0
Whey Gainer 3 Scoops: 393 69 9 9 0 0
TOTALS 2586 227 262 70 23.5 216
% 35.1% 40.5% 24.4%
1.02 1.18 0.32 [ GRAMS PER POUND ]
Cal/Weight ratio: 11.64864865 CURRENT WEIGHT 222

5:30 AM Breakfast: Oat/whey/milk shake
9:45 AM First break: whey/milk shake , apple
11:45 AM Lunch: lean burger, ww pasta, pesto
2:00 PM Second Break: lean burger, ww pasta, pesto & salad
5:30 PM Post Gym: whey/water shake
7:00 PM Dinner: can of tuna tossed in salad, oil dressing
9:00 PM Before Bed: 500ml milk

 

[Dante]

looks better, try replacing the milk before bed with fat free cottage cheese. its best to have casien protein, which is found in cottage cheese, before bed. you might also wanna add fish oil caps(very cheap)

 

[NEO_72]

Doesn't milk have casein too? I throw they whey in just for more grams, but I thought that the milk provided slow absorbing protein to defend against the catabolic sleeping state....??

And I've tried the fish caps beofre. Flax and CLA too. I guess I can start those back up.

Thanks man.

 

[Dante]

milk has more sugar and less protein. milk before bed on a cutting diet is def not the best choice..cottage cheese is the ticket. fish oil & cla will speed up fat loss esp. if you havnt been taking it.

 

[NEO_72]

Ah #$%^!

Dude, I am so sick of cottage cheese...been eating a half tub a day for like 2 years. Thought I had broke free.

Now you have me back on oatmeal AND CC!

Well, I'll give that a go too. I thank you, but my girlfriend certainly doesn't, cause I'm going to be a cranky dude! I'm quitting smoking too.

 

[NEO_72]

Well, after Dante's advice, I went oput and bouth a few more supps - Flax and glutamine - and have come up with this (the 2% milk at work is free - that's why it's not skim at that time):


DESC UOM CAL PRO CARB FAT FIBRE CHOL
Oats 3/4 cup 114 4 20 2 3.1 0
WW Pasta 100g dry 386 12 80 2 13 0
1% Milk 1 402 32 46 10 0 13
Apple 1 84 0 21 0 4 0
Tomato 1 28 1 6 0 1.4 0
Lettuce 40% whole 16 2 2 0 2 0
Glutamine 10 grams 40 10 0 0 0 0
Flax Pills 5 grams 45 0 0 5 0 0
Tuna 2 cans 240 60 0 0 0 126
Cottage Cheese 1 cup 225 30 6 9 0 0
Lean Burger Patty 1 204 24 0 12 0 07
Salad Dressing 4 Tbsp 178 0 4 18 0 0
Whey 3 Scoops 393 69 9 9 0 0
TOTALS 2355 244 194 67 23.5 209
% 41.4% 33.0% 25.6%
1.10 0.87 0.30 [ GRAMS PER POUND ]
Cal/Weight ratio: 10.60 CURRENT WEIGHT 222

5:30 AM Breakfast: Oat/whey/skim milk shake, Flax
9:45 AM First break: whey/2% milk shake, apple
11:45 AM Lunch: can of tuna, ww pasta, pesto & salad
2:00 PM Second Break: lean burger, ww pasta, pesto
5:30 PM Post Gym :whey/glutamine/water shake
7:00 PM Dinner: can of tuna tossed in salad, oil dressing
9:00 PM Before Bed: 1 cup Cottage Cheese, glutamine

Thanks Dante.

 

[NEO_72]

Hi again, I just totalled the calorie breakdown per meal, and my carbs taper off towards the evening. I'm wondernig if that is okay?

(sould be a chart of my calories attached)