Diet Critique -Please help?

Discussion in 'Fitness & Nutrition' started by who_me_said_i, Dec 4, 2009.

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  1. who_me_said_i

    who_me_said_i OT Supporter

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    Alright guys looking for input regarding my diet... I seem to be stalled...

    Current stats
    height - 5'10
    weight - 195 to 200
    Body Fat % - ~14%

    Goal cut the fat down to single digit...

    Breakfast - Greek Yogurt w/ .5 scoop whey
    200 cals/.5g fat/22g carbs/26g protein

    Post-Workout - shake and grape juice
    400 cals/2g fat/47g carbs/48g protein

    Mid-morning snack - 1 scoop whey
    120 cals/1g fat/8 g carbs/24g protein

    Lunch - Spinach Salad with Chicken
    166 cals/4g fat/14g carbs/19g protein (Est)

    early Afternoon Snacks (total) - apple/clementines (or some mixture of fruit)
    139 cals/0g fat/36g carbs/1g protein (Est)

    Late afternoon snack - greek yogurt/protein powder/kashi go lean crunch
    295 cals/3g fat/39g carbs/30g protein

    Dinner - misc - unsure of macros but generally lean cut of meat and veggies

    Estimated totals w/o dinner
    1440 cals/13g fat/167g carbs/173g protein...

    I won't lie; there are days that this does vary some (going out to lunch and/or dinner) I do try my best to choose something healthy when going out. If I know that I am going out for lunch or dinner I do drop some of the afternoon snacks...

    Looking at this I would say that I need to eat more cals... and lower the carbs?

    Any ideas on what to change/add, and any input/insight in general is greatly appreciated.

    ibfatty
    ibreadstickys
     
  2. Aspirin

    Aspirin OT Supporter

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    you're eating a metric fuckload of carbs. I'm 6 ft 1 and 182 lbs and heres my cut diet thats got me consistently losint ~2.5 lbs/wk.

    [​IMG]
     
    Last edited: Dec 4, 2009
  3. Bacchus

    Bacchus Skinny Guy

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    that's not nearly enough food, IMO. step it up to at least 1800


    no need to eat protein powder 3 times a day imo, try to get more from food sources. make that snack egg whites, a can of tuna or cottage cheese

    As for carbs, POst workout carbs are great - but you've got too many of them coming from sugar. Bring that glass of grape juice to half a glass, just enough to put up your insulin after your workout - and try to get your post-workout carbs to have more fiber, especially if it's a morning meal and you're trying to lose weight. So rice, high fiber cereal, whole weat pasta etc

    Both afternoon snacsk should have MUCH less carbs. keep it between 15-20g per snack. Eat more nuts (almonds/cashews/macadamian/pB at these times - and less carbs
     
  4. Bacchus

    Bacchus Skinny Guy

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    no he's not, he didn't even indicate his dinner

    underneat his dinner, that's his estimated totals for the day
     
  5. Aspirin

    Aspirin OT Supporter

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    I misread, reread and ninja edited :squint:
     
  6. reminisce

    reminisce OT Supporter

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    1440 calories is nothing. eat more, up the protein
     
  7. smb is me

    smb is me New Member

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    Time your carbs better.

    Carbs:
    Breakfast
    Pre Workout
    Post workout.

    No carbs in the 2nd half of the day, unless in post workout shake.

    Thats it.
    You probably don't work out everyday, so on 1 or 2 non workout days cut the carbs in half and do cardio on those days.

    More protein, well, with your final meal of the day you are over 200grams so thats actually pretty good. Don't hesitate to have 2 to 4 servings of green veggies with your meals (accounted for in your daily macros) to help keep you full--green vegetables are arguably zero calories taking as much energy to burn as they provide.
     
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