Diet Food Meal Check

[starseed]

Hello Everyone,

Been a while since I've been active on the boards, but I've been using my dumbbells for about 2 months and have changed my diet during the same time. Clearly I've been getting results, even with the holiday temptations, but I am 3 years rusty and could use some Exercise/Diet tweeking, plus a view of current methods.

I've been following the basic Male Cutting Plan since late November. I just tweeked it to be as follows:

6 Meals Daily (Up From 4)

9:00am - Protein Shake - 50g powder, 1/2c Berries, 1T Flax Oil, 3T Psyllium, Water - Vitamins

11:30am - Breakfast - 2 Eggs, 1/2c Cottage Cheese, 4 Chicken Sausages, 1/2 Oatmeal OR Health Waffle - 1/2 Fake Egg, 1/2 Oatmeal, 1/2 Cottage Cheese, 1 Scoop Protein Powder all blended

2:00pm - Stir-Fry - 10oz Chicken or Beef, 1c Vegetables, 1/2 Brown Rice] - Vitamins

4:30 - Snack - Chicken Breast, 1/2 Apple

7:00 - Dinner - 10oz Fish, Chicken or Beef, 1c vegetables or 2 c salad, 1/2c Brown Rice or 1/2c Sweet Potatoes

9:30 - Protein Shake or Stir-Fry - Vitamins

I also drink at least 1 gallon of water with 2000mgs of vitamins C dissolved.

How does this look to you all?

I do a three day split with dumbbells and spend about 2 hours per workout.

Seems like a ton of food to be cutting fat, but I can feel the increased metabolism.

Is I'm mission anything, please tell me or point me out in the right direction.

Thanks Everyone

 

[tucker01]

K what are your stats?

What was your diet like prior to this?

Cals/Macros listed here?

 

[starseed]

I think I got everything in there:

Personal Stats
Sex: Male
Age: 35
Weight: 285
Waist: 40"
Height: 6' 6"
BMI: 31.4

Food Stats
9:00am Protein Shake: Cal 375, Pro 38, Fat 16, Carb 7, Fib 15
11:30am Breakfast: Cal 480, Pro 40, Fat 19, Carb 29, Fib 5
2:00pm Stir Fry: Cal 425, Pro 63, Fat 9, Carb 40, Fib 8
4:30pm Snack: Cal 260, Pro 50, Fat 6, Carb 8, Fib 3
7:00pm Dinner: Cal 365, Pro 62, Fat 11, Carb 25, Fib 9
9:30pm Protein Shake: Cal 375, Pro 38, Fat 16, Carb 7, Fib 15
Totals: Calories 2280, Protein 291g, Fat 77g, Carbohydrate 116g, Fiber 55g

For about 3 months I followed the above without the "snack" or last protein shake. I also had weekly cheap meals during Oct. and Nov. Then in Dec., I stuck to the diet with only a three day cheat over Christmas.

I've been following the above for about a week and plan on no cheats anytime soon.

I'm also weight training with dumbbells 3 days per week for about 90 to 120 minutes per workout.

 

[crazy_enough]

I dont think its all that much food. Ure a big guy!

I cut seriously from an offfseason weight of about 180lbs with 2200 cals and stand 5 foot 7. IMHO you should be shedding fat with 2200-2600 cals per day (based on 11-13 cals per pound of lean body mass). 2200 is on the low range for you, but the diet doesnt look bad at all.

 

[starseed]

Cool...

I seems like a huge amount of food, but after checking the cals and such I realized the breakdown would be considered a normal healthy diet. I forgot about one of the fun parts of this hobby, the learning about the body and how nutrition works.

I still feel that I'm switching from eating from flavor verses function, but I've been at this plan for 5 days now (and working the meal plan for three months + cheats). This will be the first time I plan on no cheats until I get my body fat way down and my cuts showing again, just minor tweeks to the diet every 3 or 4 weeks.

The sugar cravings have just started balancing out. My body also decided to hold water in reaction to the additional 2 meals, but the water seems to be balancing back out too. My stomach and digestive system feels a little weird; constantly active and FULL from top to bottom. That seems much better already as well. I assume this is normal when altering ones diet.

Thanks!

 

[ncgirl21]

I think you need a little more complex carbs in there- especially in breakfast- that meal really needs to be bigger. Add some oats, Whole Grain Bread or something

 

[crazy_enough]

There are oats in his brekki tho..as per the diet posted above...Oats or waffles...

Ure body is def. gonna need a little while to adjust. Dont do the scale for say, 2-4 weeks, judge progress thru the mirror and measurements.

Eating to feed one`s body versus one`s brain is certainly a toughie at times, as our society associates food with pretty much every event or feeling... But I try to remember that nothing tastes as good as looking great feels!

 

[starseed]

Thanks all,

Actually, I switched my morning shake with my breakfast so that I could get my carbs in the first meal. Now my plan looks as follows:

9:00am Breakfast (higher carb meal)
11:30am Shake
2:00pm Stir Fry (higher carb meal)
4:30pm Snack
7:00pm Dinner (higher carb meal)
9:30pm Shake

It's a little more balanced with the carbs in the first meal and then with the remaining higher carb meal evenly timed throughout the day.

My body is a little more used to eating this much food constantly all day and my digestive system is also adjusting to the constant work.

This is officially the longest I've gone without a cheat it feels great!

PS - I find scales to be useless. When dieting and working out, there are days where the body holds water or new muscle weighs more than the fat that was burned, etc. etc. You're right, the best indicator of gains (or in this case lose) is through the mirror and trying on cloths (except on a water holding days).

Thanks again