Nutrition Question (I also posted this in my journal...)

[GoalGetter]

While my main focus is on getting lean, I do LOVE my new muscles, and was just a tad disappointed to learn I'd lost a pound of muscle during the last four weeks.

I'm going to repost my diet here, usually what I post is what I eat for the next five or six days, as I cook my food and portion it out on sundays or wednesday nights.

If anyone could give it the once-over and make a few more suggestions, I'd greatly appreciate it.

Here goes:

Breakfast - 630 AM:

1/2 cup oatmeal (140 cals, 41 carb, 4 prot)
1 scoop of protein shake (110 cals, 23 prot, 2 carb) This mornign i added 1/2 scoop more (total now 165 cals, 34 prot, 3 carb)
2 caps Udo's choice EFA blend
1 cap ester c
1 cap 1000 mg Lysine
1 multivitamin
1 cap 1000mg biotin

Mid-Morning - 930 AM:

1 small apple or a pre-packaged 1/4 cup serving of unsweetened apple sauce (50-65 calories)
3 slices of turkey (60 calories)
1 cup of broccoli (25 calories)

Lunch - 1230 PM:

4 oz. chicken breast (188 cal)
1 cup of salad (and by salad i mean romaine lettuce, red onions)
1 small sweet potato or 1/3-1/2 cup of oatmeal
1 tbsp pesto dressing with extra virgin olive oil

Mid-Afternoon - 330 PM:

3 oz. Tilapia (and when I remember, 3 fish oil caps)
1 cup broccoli

On weights days, 1/2 of a myoplex Lite MRP, pre-workout 5:30

workout usually between 6 and 730.

After workout, the other half of the MRP

Dinner - 9 PM:

4 oz chicken (or fish, or turkey)
1 cup broccoli and onions
1/4 cup pearled barley or brown rice (on non-weight days, i skip the starchy carb, should I just keep it there from now on?)

Sometimes about 1/2 hour later, I'll poke my finger in the peanut butter jar (natty pb of course) and just have a taste, but because I LOVE peanut butter and can't think of having just a 2 tbsp serving, i prefer not to make anything with it.

I usually go to sleep about 10 or 1030, so I don't eat again, however, if I'm up late, I'll have either another 1/2 of a myoplex MRP shake, or a protein shake (1 scoop plus 8 oz. water and 3 fish oil caps, at 1130 or midnight)

As for water - I drink 4-5 L a day if not more. And I've cut back on the coffee again.

I'm thinking I need to increase the protein in some of my meals, and take more fish oils. Not sure where to add those. Jodi had originally suggested to take them with my protein shake as my mid-afternoon meal. however, now that i've replaced the protein shake with an actual protein/veggie combo, I'm not sure where they fit in. Unless it IS ok to take them even if I'm eating carbs. I thoguht the rule was protein and carbs or protein and fat, but never all three together and never carb and fat together.

Any ideas, suggestions, guidance would be welcome. Thank you!

 

[bulletproof1]

its nearly impossible to cut and not lose any muscle at all. how much fat did you lose? i think most here would be pleased to know they only lost 1 pound of muscle on a cut ..... especially if it was there 1st real cut as i believe this was yours if im not mistaken. this is just mho ..... what do i know?

 

[GoalGetter]

its nearly impossible to cut and not lose any muscle at all. how much fat did you lose? i think most here would be pleased to know they only lost 1 pound of muscle on a cut ..... especially if it was there 1st real cut as i believe this was yours if im not mistaken. this is just mho ..... what do i know?

Yes it was my first real cut. I lost from 109 to 105 pounds, BF went from 15.1 to 13.3, and LBM from 92.5 to 91. You think that's reasonable? I shouldn't be freaking out?

This was in a 4-week period. from my last measurement to yesterday.

 

[Vieope]

what do i know?

Not much.

 

[bulletproof1]

bite me brazillian boy.

im not sure what is considered a successful cut and whats not. i do know that it takes time to learn how your body reacts to different things. i would try to remember what you did on this last cut and look for areas to improve on the next 1. i think it will take a few "trial and error cuts" to find the science that works best for you.

 

[bulletproof1]

most here have cut and bulked so many times that they know exactly what to do and when to do it. thats why i said for your 1st cut losing 1 pound of muscle isnt bad.

 

[GoalGetter]

bite me brazillian boy.

im not sure what is considered a successful cut and whats not. i do know that it takes time to learn how your body reacts to different things. i would try to remember what you did on this last cut and look for areas to improve on the next 1. i think it will take a few "trial and error cuts" to find the science that works best for you.

well i'm still cutting, if it counts as the same cut - 4 more weeks. I just measure myself every four weeks that's all.

During the first four weeks, I was still eating yogurt, cottage cheese, regular cheese, and some cereals and breads. The results were still good, but I thought, well, if it was this good, what if I get more strict and eat even cleaner? So I did. And this was the result. In the process of cutting out some of that stuff from the first four weeks, though I added more lean protein and more vegetables, I inevitably also cut out some calories.

 

[GoalGetter]

most here have cut and bulked so many times that they know exactly what to do and when to do it. thats why i said for your 1st cut losing 1 pound of muscle isnt bad.

Well I feel a little better then... Considering this is the third time I measure after starting the diet/workout at the end of july, this is the first time I lose muscle. So far it had all been fat loss.

 

[bulletproof1]

im not comfortable giving very much nutritional advice or i would offer it.
i think you did a great job though.

 

[GoalGetter]

im not comfortable giving very much nutritional advice or i would offer it.
i think you did a great job though.

Hey that's ok. Everyone's body is different, so I don't expect what works for one person to work for me in exactly the same way...

Thanks, though!

 

[BulkMeUp]

Yes it was my first real cut. I lost from 109 to 105 pounds, BF went from 15.1 to 13.3, and LBM from 92.5 to 91. You think that's reasonable? I shouldn't be freaking out?

This was in a 4-week period. from my last measurement to yesterday.

As annoying as it is, i wouldnt get upset about loosing 1lb in 4weeks, when i can put on twice that amount or more on a bulk in the same period. But then thats just me.