My Diet retooled after advice/searching

[Iceman]

A few questions however......should I even bother with meal 4 if I am having a Pre Shake an hour before, or should I cut out the Pre shake and just put creatine in my shake at 4???

I'm not looking for bodybuilder stats, I'm looking to go from 14 percent body fat, to ten. Is this diet something that should get me there?? Just curious, because I've read the threads and stickies on how you shouldn't have fruit, dairy or breads during a cut, but I needed to include those things to actually enjoy this diet. So are these things alright if I'm not looking to be perfect, jsut to be able to see all of my abs instead of just 4......

Finally, is there such a thing as too much protein?? I'm about 60 grams over, so I was a bit worried, I don't want to have too much.

Anywhere anyone sees anything odd or that needas changing please comment, I'd appreciate the help. thanks

Meal 1 7am
3 eggs,2whites
1 grain eng muffin
3.5 oz chicken
45-27-8 PCF ratio 361 cals

Meal 2 10am
2 scoops whey
1 apple
40-32-4 325

Meal 3 1pm
2 Cups salad
3/4 chix strips
3.5 oz tuna
47-6-5 257

meal 4 4pm
2 scoops whey
1 banana
40-32-4 325

pre shake5pm
2 scoops whey
5g creatine

post shake 6pm
2 scoops whey

meal 5 7pm
7 oz chicken
1 cup broccoli
1/2 cup corn

meal 6 10pm
1 tbsp nat pb
3/4 cup CC
26-8-7 200

 

[Jodi]

Replace the english muffin with a bowl of oats. Where are your PWO carbs? Add in some EFA's to your diet and no PB is not Omega 3. What are your total macros for the day? You protein might be too high and should be replaced with complex carbs instead.

 

[Iceman]

I have 28 PWO carbs, how many more should I need??? My macros are 50-30-20, or something around that....what's the difference between the oats and the english muffin...the oats dont taste good at all and I dont see myself sticking to something that tastes gross.......I tried all bran cereal this morning and that sucked too.....would raisin bran be better than english muffins??? And did you say the PB is not good in the morning??? Jelly would not be good then I am assuming???

 

[Iceman]

Also, of my 40 or so fat grams, how many should come from EFA's??? And which EFA would you choose tot ake from pill's, flax or fish oil??? I heard flax can increase chances of prostate cancer so Im weary of that......thanks for any help you give

 

[Jodi]

I have 28 PWO carbs, how many more should I need??? My macros are 50-30-20, or something around that....what's the difference between the oats and the english muffin...the oats dont taste good at all and I dont see myself sticking to something that tastes gross.......I tried all bran cereal this morning and that sucked too.....would raisin bran be better than english muffins??? And did you say the PB is not good in the morning??? Jelly would not be good then I am assuming???

No, jelly is bad unless its sugar free. The english muffin nor the raisin bran are good clean carb choices. You should really be sure you are getting at least one meal of oats, sweet potatoes, brown rice or legumes.

 

[Jodi]

Also, of my 40 or so fat grams, how many should come from EFA's??? And which EFA would you choose tot ake from pill's, flax or fish oil??? I heard flax can increase chances of prostate cancer so Im weary of that......thanks for any help you give

All of it should come from n3's and n6's but mostly n3's. Fish oil capsules are your best choices. The only other fats in your diet would be from the lean sources of proteins including egg yolks, beef and cottage cheese.

 

[Iceman]

Thanks for the info Jodi, I appreciate it. I'm going to add a sweet potato for my meal 5, then I'm going to try to switch to Oats in the morning. However, if I have the english muffin with PB or sugar free jelly, my question still remains, can I still get well cut. I'm not looking to compete, I'm looking to be cut. I have also devided to cut out my meal at 4, and instead wait until my pre workout shake for that one, and throw in a banana. When I bulk I'll throw that meal back in, but for now it gets me to my goals.

So I'll go with fish oil caps. Those are okay to take like 3 or 4 per meal as needed right???

Is my 10pm meal okay??/ It seems that's what many people eat, but is that enough calories at the end of the day???

Once again I appreciate all your help.

 

[Emma-Leigh]

How much protein you require will depend on your BW/activity etc... No one can tell you for certain. What are your stats?

But it looks like your diet is a little unbalanced. Too much protein in comparison to healthy fats and carbs. Not a lot of vegetables either.

Protein will not 'get you cut' - a good BALANCED diet with adequate training is what will do it.

I'm going to try to switch to Oats in the morning. However, if I have the english muffin with PB or sugar free jelly, my question still remains, can I still get well cut.

Overall calorie intake will allow you to cut to an extent... Then genetics will play a huge influence. Some people can get 'cut' while eating crap. Others are more 'thrifty' in their bodies use of calories and foods and they require a very strict and clean diet to get to the BF% they desire.

If you are not wanting to compete then you don't need to get insanely stiated, so if you REALLY want them, leave them in for now and see how your body responds. If you platuae or you hit a point where you just want to get that little bit leaner and nothing else seems to work - cut them out and see what happens.

I have also devided to cut out my meal at 4, and instead wait until my pre workout shake for that one, and throw in a banana. When I bulk I'll throw that meal back in, but for now it gets me to my goals.

Ok - So I agree with Jodi... My advice would be:

Meal 1 7am
3 eggs,2whites
1 grain eng muffin
3.5 oz chicken
45-27-8 PCF ratio 361 cals

I would certainly consider swapping to the oats and decrease your whole eggs to two then increase your whites to 4. Too much fats in that meal.. You might also want to swap down to 1 egg and then add some flaxmeal to your oats (if you swap to these) instead. Much better source of fats.

Also, your ratio's are WAY off - 3 whole eggs = 15g of fat + 2g from your chicken and what ever is in your muffin and you have at LEAST 17g of fats...

Protein is also off - 3 whole eggs + 2 whites = 28g protein. Add in your 3.5 oz chicken (another 27g) and that is 55g.



You might want to re-calculate.

Meal 2 10am
2 scoops whey
1 apple
40-32-4 325

I would add something else to this meal. Some fish oil caps (yes 3 would be fine - take 2 or 3 caps in 2 or 3 meals) would be an example. Also some complex carbs would not go astray. Some oats would be good.

And what weird-arse apple are you eating that oyu are getting 40g of carbs from it?? Unless your PP has carbs in it... In which case you want to throw it out and get a better powder. The carbs that usually come in these are not the best for body composition.

Meal 3 1pm
2 Cups salad
3/4 chix strips
3.5 oz tuna
47-6-5 257

Depending on your stats you may also want to add some complex carbs to this meal... Otherwise some fish oil capsules (2 or 3 again)/healthy fats would be needed.

pre shake5pm
2 scoops whey
5g creatine

Move this to ~ 45mins to an hour prior to training and add some carbs. If it is closer to 1 hr then oats would be good. If it is closer to 30 mins then something like skim milk (depending on if you want dairy) or a banana would be ok.

post shake 6pm
2 scoops whey

Add carbs - thinly rolled oats, banana, skim milk etc are good sources PWO.

meal 5 7pm
7 oz chicken
1 cup broccoli
1/2 cup corn
sweet potato?

Sweet tato is better than corn here. Not sure if you want that entire 7 oz of chicken either (unless it is the uncooked weight). A few fish oil caps would also be fine here.

meal 6 10pm
1 tbsp nat pb
3/4 cup CC
26-8-7 200

This is good. It is not too many calories.

 

[Iceman]

Emma, thanks for the info......

By 3 egss, 2 whites, I meant 3 eggs, 2 of which are whites......

My apple is a medium apple with 24 grams of carbs......my Protein powder has 40 grams of protein and 8 grams of carbs in 2 scoops.....together they make up a 40-32 composition.....

So basically I should go for more EFA's....I agree with that....I'm going to take fish oil pills....

I'll swap out the corn for a sweet potato....

with the meal you said needs complex carbs added, could I use two slices of whole grain bread with the tuna???

 

[Emma-Leigh]

By 3 egss, 2 whites, I meant 3 eggs, 2 of which are whites......

Ok. At 195 pounds you want to be getting about 40-45g of protein for your 6 meals... So that protein is fine.

My apple is a medium apple with 24 grams of carbs......my Protein powder has 40 grams of protein and 8 grams of carbs in 2 scoops.....together they make up a 40-32 composition.....

A medium apple [/quote] only has about 15-19g of carbohydrates...

I would also look into a better powder. If you get a good quality whey your carbs per scoop should be under 1.5g.

So basically I should go for more EFA's....I agree with that....I'm going to take fish oil pills....

Great.

I'll swap out the corn for a sweet potato....

Good.

with the meal you said needs complex carbs added, could I use two slices of whole grain bread with the tuna???

Not your best bet if you are cutting. Some oats would be better.

Or - if you must go for bread - go for pumpernickel or a sprouted grain.


I am also not sure you are eating enough - at 195 pounds and 11% you do not want to start cutting at below 2500-2600 cals. If you start lower you have no-where to go when you stall.