Diet Critique

[KentDog]

I'm pretty sure I have my diet down for my current bulk at 3300 calories, but I thought it wouldn't hurt to have others take a look and give input. Please head over to my journal and make any comments (very bottom of the page):

http://www.ironmagazineforums.com/showthread.php?p=1149516#post1149516

Any ideas on changes appreciated, no matter how small. Also wanted to reemphasize that the shake part of Meal#4 is not a typical meal.

Lastly, I recommend beginners to take a look too as I made it very easy to read so it may prove to be helpful for someone trying to think up of meal plans.

Thanks everyone.

 

[Emma-Leigh]

G'ah - I wish you had posted it in a format that we could cut and paste with!

Hmmm... What is your weight and BF?

A few comments I can start with:

• Your PWO shake could use some work - you might want to think about swapping the berries for a banana, and swapping some of those oats for something more insulinogenic such as skim milk
• Add vegetables to at least 2 of these meals
• Add another serve of fruit in somewhere
• Increase mono-unsaturated fat sources such as olive oil and avocado and cut down your saturated fats to ~20% at a max. 25% is getting a bit high (this is because most of your fats are coming from eggs)

There would be more suggestions if I could cut and paste the data...

 

[KentDog]

Wow, that was quick! Thanks Emma!

I'm a little over 160 pounds right now. Unsure of the bodyfat%, but it is pretty low. If I had to guess, I would say ~10-12%.

Sorry about the formatting, Emma. Here is the retyped version:

Breakfast
~80g Oatmeal w/
- 1 Tbsp Natural Peanut Butter
- 1 Egg, 7 Whites (large)

Lunch (preworkout meal)
~210g Chicken Breast
- 2 servings Brown Rice

Post-Workout Shake
~100g Oats
~45g Whey Protein
~140g Frozen Strawberries

Meal #4
- 2 servings Brown Rice
- 1 Egg, 1 White
- Shake w/: 20g Oats, 210g Cottage Cheese, 3/4 cup skim milk, 1 tbsp EV Olive Oil

Meal #5
- 1 serving Fiber One (30g)
- 1 Egg, 9 Whites (EXTRA large)
- 3 Fish Caps

Bedtime Meal
- Shake w/: 200g Cottage Cheese, 18g Whey Protein, 1 cup skim milk, 1 Tbsp Natural Peanut Butter
- 3 Fish Caps


I was always under the impression that oats and whey PWO was a good shake. So for a better shake, how do you feel about one banana, 1 cup skim milk, ~45g whey protein? Should I change the portions or add anything else?

I eat vegetables, but don't track them on my spreadsheet. However, I could definately be eating more, as I only eat them when they have brocoli or pre-packaged salads on sale.

I will add an apple or pear as of tomorrow. And as for fats, should I replace certain fats (like peanut butter) in certain meals with olive oil, or should I just increase fat intake overall and decrease either carbs or proteins?

Does the rest of the spreadsheet look fine? (as in things I am counting should be counted, etc.)

 

[Jodi]

For bulking, I think the banana and skim are fine to add to PWO. You will get a good chunk of extra calories without garbage.

You should be shooting for at least 3C of veggies per day.

I see 15G of Sat fat from eggs - too me that isn't too much. The PB and Olive oil you have look good. Definately keep your fish caps. You could also replace the PB with some flax oil if you want too or eat some raw nuts.

 

[Emma-Leigh]

Thanks for the re-format.

I'm a little over 160 pounds right now. Unsure of the bodyfat%, but it is pretty low. If I had to guess, I would say ~10-12%.

Ok...

On this weight - everything looks pretty good... Protein is a little high for you as 250g would be plenty - so if you felt the need then you could swap some of it for fat or carb cals.

With that said - 80g fats is a good target for you.... You could up the carbs to ~400g (2.5 x weight) if you wanted.

The main issue I have is with PWO (and with the vegetables ).

Add a little more carb- Increase it to 0.5 x pounds = 80g (and drop out 20g of protein from somewhere to make up the difference in calories).... For protein PWO you want something around 0.25g per pound - so about 40g.

A few suggestions:

Breakfast
~80g Oatmeal w/
- 1 Tbsp Natural Peanut Butter
- 1 Egg, 7 Whites (large)

Looks good. What about adding some vegetables to your eggs?

Lunch (preworkout meal)
~210g Chicken Breast
- 2 servings Brown Rice

Good...

Post-Workout Shake
~100g Oats
~45g Whey Protein
~140g Frozen Strawberries

This is what I would change. If you want to keep the oats then what about:
60g oats (40g carb, 7g protein)
1 cup skim milk (12g carb, 8g protein)
1 banana (26g carb)
whey (enough for ~30g protein)
TOTAL = ~80g carbs, 45g protein

Meal #4
- 2 servings Brown Rice
- 1 Egg, 1 White
- Shake w/: 20g Oats, 210g Cottage Cheese, 3/4 cup skim milk, 1 tbsp EV Olive Oil

This looks ok... But consider some vegetables here. You might also want to add the other serve of fruit here... (or in breakfast).

Meal #5
- 1 serving Fiber One (30g)
- 1 Egg, 9 Whites (EXTRA large)
- 3 Fish Caps

I would decrease your protein a little here and add vegetables - they are a more nutritious and better source of fibre than your fibre one.

Bedtime Meal
- Shake w/: 200g Cottage Cheese, 18g Whey Protein, 1 cup skim milk, 1 Tbsp Natural Peanut Butter
- 3 Fish Caps

You could probably decrease your protein in this meal - 49g is a little much... But otherwise it is fine.

I was always under the impression that oats and whey PWO was a good shake. So for a better shake, how do you feel about one banana, 1 cup skim milk, ~45g whey protein? Should I change the portions or add anything else?

In my opinion oats alone are not good as a carb source PWO..

And 1 banana + 1 cup skim = not nearly enough carbs (38g). You want double that.

If you want some more information you could read some of these...

http://www.ironmagazineforums.com/showthread.php?t=36488
http://www.ironmagazineforums.com/showthread.php?t=39473
http://www.ironmagazineforums.com/showthread.php?t=53806

I eat vegetables, but don't track them on my spreadsheet. However, I could definately be eating more, as I only eat them when they have brocoli or pre-packaged salads on sale.

As Jodi says - 3 cups a day as a minimum.

I will add an apple or pear as of tomorrow. And as for fats, should I replace certain fats (like peanut butter) in certain meals with olive oil, or should I just increase fat intake overall and decrease either carbs or proteins?

Generally, I don't like sat. fats over ~20%, so your PB is fine... As would be your fishies and the olive oil... But as Jodi says, it is not too bad... You could swap one egg yolk for something like some avocado or 0.5 tbs of olive oil.

And as I said - you could drop protein down by 20g and add 20g in PWO carbs... But your fat looks fine at about 80g.

Does the rest of the spreadsheet look fine? (as in things I am counting should be counted, etc.)

Looks good.

 

[KentDog]

Excellent stuff! THANKS! I will make adjustments!

Also, just to clarify.. should I eliminate oats from my PWO shake entirely in addition to adding skim milk and a banana? Or just lower the amount used?

 

[Emma-Leigh]

Also, just to clarify.. should I eliminate oats from my PWO shake entirely in addition to adding skim milk and a banana? Or just lower the amount used?

As I said before - you need more carbs than just the skim milk and banana would give you - so you are going to have to have another carb source in there. Oats would be perfect.

 

[KentDog]

Thanks!