rip my diet apart :)

[CRASHMAN]

Weight 230

Breakfast:
Oatmeal (cals:150, protein:8?)
Eggs (cals:240, protein: 24?)
Milk (cals:120, protein: 12)

midmorning:
Protein shake (protein: 50gs, cals: 240)
Piece of fruit apple, orange, or pear(60cals)


lunch:
Salmon, chicken, or turkey(protein: 50gs, cals: 400)
Brown rice (150cals, protein?)

midafter:
Protein shake (protein: 50gs, cals: 240)
Piece of fruit apple, orange, or pear (60cals)

dinner:
Chicken, salmon, or turkey(protein: 50gs, cals: 400)
Broccoli (60:cals, protein5)

late night:
Shake(protein: 50gs, cals: 240)

Total cals: 2360
Total protein: 302

i think ill drop 100 cals a week as i refine my diet and see where energy levels are and if weight loss is working..... i couldn't remember the carbs of each or the facts on a couple of these

get it!

 

[CRASHMAN]

by the way its cutting

 

[ANCAM]

What are the amounts that you are eating? Cups? Ounces? grams? ect...

 

[CRASHMAN]

i refine the amounts according to calories
8-10oz chicken
1/2 cup rice... i think... whatever the amount is for 150 cals
1/2 cup broccoli
milk - cup - 8oz

 

[BritishTang]

first off, 230! Your Huge!

Alright, as for your diet, on the meals where you do chicken salmon or turkey, there could be the problem in that when you do chicken or turkey you aren't getting quite enough fats in. Perhaps sprinkle some olive oil or perhaps some flaxseed oil in?

There are much better diet experts out there then me. So I'll let them at the rest of your diet.

 

[CRASHMAN]

ya i was going to take a flax supplement and multivit i forgot to post that... thanks budday

 

[NeilPearson]

I'd add more vegetables, legumes, nuts and cut out half of the protein shakes. Actually with the meat, eggs and milk you are eating, you might not need any protein shakes... well, maybe keep a post workout shake. I would cut the protein down to 150-200 grams though and that would free up lots of calories to eat more vegetables, etc

 

[CRASHMAN]

cut my protein on a cut!?

 

[emunah]

Too many shakes, IMO. Have more real protein.

you're missing EFAs. How much fat/carbs is this?

When is your workout?

 

[CRASHMAN]

Too many shakes, IMO. Have more real protein.

you're missing EFAs. How much fat/carbs is this?

When is your workout?

workouts are all over the place morning and night.
i'm taking an efa supplement.
and i dont know about the fat and carbs probably a boat load of carby things(lol) and i dunno for fat

 

[BigDyl]

Milk is bad for you.

 

[NeilPearson]

cut my protein on a cut!?

I'd cut that protein on a cut or on a bulk... 300g is just excessive anytime

 

[CRASHMAN]

oh wow

 

[ANCAM]

Lose the milk and try to work out a routine with exercising, when you get on a routine it helps your metabolism and your body adjusts to the change in food intake.

 

[CRASHMAN]

Lose the milk and try to work out a routine with exercising, when you get on a routine it helps your metabolism and your body adjusts to the change in food intake.

im a professional fighter

 

[CRASHMAN]

jesus im just starting to realize how great my genetics really are lol

 

[NeilPearson]

You're a professional fighter and you want to lose 50 pounds?

 

[CRASHMAN]

yep, im suppose to fight at 170 but im going to dehydrate those extra 10

 

[bigss75]

I'd cut that protein on a cut or on a bulk... 300g is just excessive anytime

I disagree thats less then 1.5 times your bodyweight which is common place in many peoples diets

 

[CRASHMAN]

I disagree thats less then 1.5 times your bodyweight which is common place in many peoples diets

thats what i thought

 

[Steele20]

why are so many people affraid of carbs?

 

[NeilPearson]

I disagree thats less then 1.5 times your bodyweight which is common place in many peoples diets

That doesn't mean it's correct

He weighs 230... that is 105 kg.

Studies show that eating more 1.6 grams per kilogram didn't help weight lifters gain muscle. About 1.4 grams is where gains slowed down a lot but there was no difference in the 1.6, 1.8 and 2.0 gram per kg groups.

The only other thing is on a cut you need slightly more protein than on a bulk - about 0.2 grams per kg.

So for this we'll say 1.8 grams/kg since he is cutting. That is 189 grams of protein for maximum muscle building (or in this case retention)... just to be save lets say 200-220 but that much probably isn't needed.

Excess protein beyond that can contribute to osteoporosis and can be hard on the kidneys

 

[NeilPearson]

why are so many people affraid of carbs?

misinformation

 

[NeilPearson]

I disagree thats less then 1.5 times your bodyweight which is common place in many peoples diets

As is pizza and Oreos

 

[myCATpowerlifts]

I agree with Neilpear.

Edit- Drop the flax and pick up fish oil caps.
Chances are you are getting not enough omega 3's, too many 6's...

Im sure emma or whoever will agree on that at least.

 

[Emma-Leigh]

Weight 230

Body fat%??

Breakfast:
Oatmeal (cals:150, protein:8?)
Eggs (cals:240, protein: 24?)
Milk (cals:120, protein: 12)

Ok... 150 cals worth of oats is half a cup and that only has 5g protein...

Eggs?? 240 cals worth is about 3.5 large eggs... Or 2 whole and 5.5 whites...?? Or 1 whole egg and 9.5 whites...??
So I have no idea how you came to that total??
Either way - you don't need 3 whole eggs... But 1-2 whole and the rest whites would be fine.
The milk is good - but decrease to 1 cup...
Your total protein should come to something like 45g...

midmorning:
Protein shake (protein: 50gs, cals: 240)
Piece of fruit apple, orange, or pear(60cals)

Add some healthy fats here...
And even if your BF% is 90% you don't need 50g protein in a meal - 40-45g is plenty.

lunch:
Salmon, chicken, or turkey(protein: 50gs, cals: 400)
Brown rice (150cals, protein?)

Decrease serve of protein... and work out the cals correctly - salmon has STACKS more cals for 50g protein than chicken breast (high fat content).
Brown rice is fine, but I would increase the serve (150 cals = 0.75 cups = ~3g protein).
Add vegetables.
If you are having chicken or turkey add healthy fats.

midafter:
Protein shake (protein: 50gs, cals: 240)
Piece of fruit apple, orange, or pear (60cals)

Decrease protein serve. (and if you can, swap to real food - or at least part real food).
Fruit is good!
Add healthy fats
Add vegetables.

dinner:
Chicken, salmon, or turkey(protein: 50gs, cals: 400)
Broccoli (60:cals, protein5)

Good. But same goes for protein serve and calories
Increase broccoli as well.
Add healthy fats here too...

late night:
Shake(protein: 50gs, cals: 240)

Dump the shake and have real food - or combine the shake with real food (eg: 1 scoop whey + 0.75 cups cottage cheese).
Add healthy fats.

Total cals: 2360
Total protein: 302

Ok - I understand you are cutting... but this cal range may be too low for you to start at (but this depends on your BF%)...

If your BF is not too high then I would start higher and then taper down as required...

I would specifically increase your vegetable intake and your healthy fats - at least 6g of fish oils - maybe 8g fish oils due to your size... Then add things like olive oil, avocado, almonds, peanut butter, linseeds, walnuts etc etc through the day... Throw in some things like legumes as well if you want to increase your carb content (probably wise at first - so you can taper down as required).

I don't know what you are doing PWO??


Protein wise - 300g is probably too high unless your 90% pure muscle on anabolic steroids... 1.25g x weight is PENTY so something closer to 280g would be fine... If your BF% is very high then 280g would still be too much too.


Don't listen to the comments on the milk - milk is good. Drink it.

 

[Emma-Leigh]

Excess protein beyond that can contribute to osteoporosis and can be hard on the kidneys

Well - this is no real scientific proof of these - and they are very much debated..

If you maintain your calcium intake and you drink enough water (and do not have pre-existing kidney disease) then these are both not a big concern.

 

[NeilPearson]

Well - this is no real scientific proof of these - and they are very much debated..

If you maintain your calcium intake and you drink enough water (and do not have pre-existing kidney disease) then these are both not a big concern.

true story... the jury is still out

 

[myCATpowerlifts]

250 max protein...

 

[BigDyl]

He's trying to cut down in preperation for his fight with me.