Please Give Opinions on My Diet

[TrojanMan60563]

First off I am 5'10" 260lbs with approx 210lbs of lean muscle. My goal is to diet down to single digit BF. I have never had so many health issues i.e. blood pressure and joint issues as I have since allowing myself to get this heavy. From now on I will stay single digit or close in BF. I workout 3 on 1 off and then repeat. I do 30 minutes of cardio in the A.M. prior to any food intake. I workout in the PM ending my workout with another 30 min cardio. I want some opinions on my diet and what needs to change about it. I am just starting this diet this week so I have no results to show for it yet. I have been eating pretty much whatever I want for quite some time now and I decided I would like to get the BF down and show off some of the muscle I've built. (and I wanna cycle again and promised myself I wouldn't until get get the BF way down )

Post morning cardio: 1 scoop ON whey and 8oz skim milk.(meal 1 approx 45 later)

Meal #1 1 whole egg 5 whites, 1 cup oatmeal, 1 banana

Meal #2 6 whites, 1 slice smoked turkey, 1/2 cup cottage cheese, 1 apple

Meal #3 1 grilled chicken breast, 1 cup brown rice, 1/2 cup broccoli

Meal #4 6 whites, 1 slice smoked turkey, 1/2 cup cottage cheese, 1 apple

Meal #5 1 grilled chicken breast, 1 cup brown rice, 1/2 cup broccoli

Workout:directly after eat a banana on way home

Post workout: 2 scoops ON whey with 16oz skim milk

Sleep: Approx 7-8 hours on average.

I cook everything in Olive Oil and my veggies are steamed. With my breakfast I take flax oil and vitamins/minerals. I switch my brown rice with yams on occation too...whenever Sams Club has them. (they are good priced there). When I have yams I will eat one meal of the day with the yam.

Any advice on the diet would be great. I am going ot diet without drugs for now. Maybe when I get closer to my goal I would throw in some low dosed test prop/t3 for 4-6 weeks. Thanks in advance boys and girls!

 

[Jodi]

Actually it looks pretty good to me.

However, I think you should skip that banana with your meal 1 and replace it with grapefruit or berries.

Do you take fish oil? If not, I'd suggest switching out some of the flax for fish oil. How much olive oil are you getting?

 

[TrojanMan60563]

I can do blue berries instead of the banana in the morning. (I typically only shop at Sams Club to get bulk and they have some berries)

I do not take any fish oil since I take 2 tbsp of the flax in the A.M. I cook with about 2 tbsp olive oil in my eggs, and I put 1tbsp in my rice to avoid the dry texture it gets when reheating it....and I thought the extra good fats couldn't hurt...so I would say I get approx 4-6 tbsp olive oil per day along with the 2 tbsp flax in the morning.

 

[Jodi]

hmm......that's too much n9's. You need a better balance. i could cut back on the olive oil and replace that with 10-14 Fish oil caps. N-9 is not essential like n3 and n6. It's beneficial but not essential.

Your ratio is off. you want a ratio of N6:N3 of 4:1 Instead you have a little n6 (from flax), not enough n3 and too much n9. You should also replace some of the olive oil with some nuts. I would suggest going this route instead
1T Flax
14 Fish Caps
2 T. Olive oil
1 oz. nuts

 

[Steele20]

Post workout: 2 scoops ON whey with 16oz skim milk

Isn't this overdoing it a little? 18 grams protein from milk and 46 from powder is a lot, I would drop the milk and use water.

 

[Emma-Leigh]

Isn't this overdoing it a little? 18 grams protein from milk and 46 from powder is a lot, I would drop the milk and use water.

He should drop the protein powder to 1 scoop and leave the milk - You need the carbs PWO and the casein from the milk is beneficial too...

Adding some more carbs here would not hurt either...

 

[BigDyl]

He should drop the protein powder to 1 scoop and leave the milk - You need the carbs PWO and the casein from the milk is beneficial too...

Adding some more carbs here would not hurt either...

Doesnt casien slow digestion down... the last thing you want PWO?

 

[Emma-Leigh]

Doesnt casien slow digestion down... the last thing you want PWO?

Ahhh... Ye' of little faith....

Too much casein - yes... detrimental (especially if you do not have a good pre-workout meal)... But a small amount of casein (eg: such as the amount you get in a bit of skim milk) is very, very beneficial...

Casein is a very good anti-catabolic and also aids in the function of biologically functions whey fractions by allowing it to pass into the intestines to be absorbed un-altered...

You can read the info In this post Where I give links to some of the latest research on the issue...

 

[thajeepster]

Ahhh... Ye' of little faith....

Too much casein - yes... detrimental (especially if you do not have a good pre-workout meal)... But a small amount of casein (eg: such as the amount you get in a bit of skim milk) is very, very beneficial...

Casein is a very good anti-catabolic and also aids in the function of biologically functions whey fractions by allowing it to pass into the intestines to be absorbed un-altered...

You can read the info In this post Where I give links to some of the latest research on the issue...

I thought the lactose in milk is also good pwo as it causes a decent spike.

 

[Emma-Leigh]

I thought the lactose in milk is also good pwo as it causes a decent spike.

Well... It is more than the lactose - it is actually the whey in the milk, when combined with the lactose, which causes an insulin spike.

Lactose alone does not have nearly the same effect...

 

[ASSPUNCTURE]

looks good cept you dont eat any real food post workout

 

[TrojanMan60563]

Jodi what if I cut olive oil to 3 tbsp, and I use Barleans cold pressed flax oil..it seems to be loaded with all the omegas when compaired to flax caps. I table the daily dose of 2 tbsp. On the fish oil caps if I am not getting all my omegas from the flax I will add in the fish oil caps.

My thoughts on the post workout shake and not eating another whole meal is I go to sleep shortly after I get home....so my thoughts are the 2 scoops whey is going to be sucked up fast by the muscles and while I sleep the slower digested 16oz of milk will help get me through the night. I have a hard time sleeping on a full stomach so I don't want to eat a meal and then sleep.

 

[Jodi]

Flax is good but the problem with flax is the conversion of EPA/DHA. Such small amount converts where as fish oil is EPA/DHA. So essentially you only get a small amount of EPA/DHA. That's why you should supplement with Fish Oil as well. Having a variety of healthy fats is good. However, I would cut down your olive oil to 2 T and add in an n6 as well.

You should add some fat to that shake. The milk will not slow down the digestion enough at all. Fat will slow down the gastric emptying.

 

[Jodi]

You can read the info In this post Where I give links to some of the latest research on the issue...

Cool! I added this post in the sticky

 

[TrojanMan60563]

My post workout shake looked like this before someone told me its no good

16oz skim milk
2 scoops ON whey
1 cup Total cereal
1 banana
1 tbsp Peanut butter
1 tbsp Flax
4 cubes of ice
BLEND

people told me I am not going to get the protein into my muscles fast enough with this due to the carbs and high fat.

I think it was doing me good since I was going to bed after it...I stopped because others saying its not good....what do you think Jodi?

 

[Jodi]

A little too much fat but other than that, I think it's good. I would only use 1/2 T of Flax. If this is your last meal before bed, then yeah, you need the fat and carbs.

 

[TrojanMan60563]

I am excited...I will go back to that old shake before it tasted super good and I felt great waking up from it in the morning....probably because I didn't starve myself all night. I used to love egg protein shakes before bed for the longer acting, but the whey is great for post workout so thats what make me add more milk protein and the fats...I am thrilled to do that shake again because it was SOOO good!