help my diet

Discussion in 'Fitness & Nutrition' started by lawlkekek, Oct 21, 2009.

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  1. lawlkekek

    lawlkekek New Member

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    Just to start
    5"8 179lbs ~20%bf (i've read different things about the scales with bf indicators but this is what mine tells me)

    I'm pretty new to this BB stuff, however I've read all the stickies etc.. Before taking it seriously I'd been trying to bulk up but unfortunately noob mistake and not really watching what I'm eating and gained a bit of fat (not a tonne just kind of noticeable as i said now around 20%).

    Now I've decided to cut it back and I want to get down to somewhere in the 10-14% and start over clean. Here is my diet so far

    breakfast
    3 weetbix

    protein shake
    400ml low fat milk (200mL ea)
    meal 2

    1 apple

    30g almonds

    meal 3
    2 pc white bread

    50g ham
    meal 4
    can of tuna
    protein shake with 200ml low fat milk
    meal 5

    meat (~150g of beef/chicken usually)

    broccoli, carrot


    Now to me that seems OK and it puts me roughly around 2000 cals, can anyone help me to improve/tips on this?
     
  2. HorseDick

    HorseDick Active Member

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    an apple and almonds? that's hardly a snack. there needs to be a protein source

    50g ham? that's like 11 grams of protein


    are you a bird or a woman?
     
  3. Daria

    Daria New Member

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    almonds are a protein source

    try to eat more protein at lunch, other than that, your plan seems fine. If you find you're hungry eating like this, try to get rid of the protein shakes and replace that with whole foods (meat, grains, vegetables). The liquid calories aren't as filling as whole foods.
     
  4. Hood Moses

    Hood Moses I part the Black Seas...

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    Diet in the sticky works well, hell here is the macro break down

    Total: 2755 cal 93g fat (30%) 194g carbs (28%) 285g proteen (41%
    Aim for these numbers
     
  5. Blade

    Blade Time to swolercize

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    No. Almonds are a fat source. Just because it contains protein ! = protein source.

    The only thing you should ever consider being a protein source is meat.

    Fitday 1oz almonds.:
    [​IMG]

    Fitday 1oz chicken:
    [​IMG]
     
  6. Bacchus

    Bacchus Skinny Guy

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    or egg...
    or cottage cheese..
     
  7. Blade

    Blade Time to swolercize

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    tube steak faggot
     
  8. Bacchus

    Bacchus Skinny Guy

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    not sure the intention of that post

    was it a declaration that tube steak is a meat source, and calling me a faggot? i.e " Tube Steak, Faggot"

    were you simply calling me a faggot that eats tube steaks?


    speaking of which, i found these killer kosher hot chicken dogs at the store that have zero filler, and were 12g per link and only 1.5g of fat
     
  9. Blade

    Blade Time to swolercize

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    :rofl:
     
  10. Daria

    Daria New Member

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    Looks like my dietician has been feeding me misinformation.

    TS, I also just noticed that you have white bread in your plan. Brown bread is more filling and will give you a slower release of energy over a longer period. However, be aware of the calories. Some whole wheat breads have huge slices and/or more calories that other brands.
     
  11. Blade

    Blade Time to swolercize

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    real talk. no disrespect bro.

    I could throw in eggs as a protein source, but the best bang for your buck is meat as a source.
     
  12. Blade

    Blade Time to swolercize

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    Drop the bread completely. Use rice.
     
  13. retorq

    retorq What up bitch??

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    Drop the milk in your protein shakes too.
     
  14. Bacchus

    Bacchus Skinny Guy

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    i didn't take it disrespectfully.

    and if you dont mind carbs, cottage cheese is pretty solid. 99c per 28g of protein (up here)
     
  15. HorseDick

    HorseDick Active Member

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    It does have some protein, but just like the misconception that peanut butter is high in protein, it's miniscule compared to the amount of fat and is not a "complete" protein that can be used to build muscle.
     
  16. smb is me

    smb is me New Member

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    but replace those calories in your diet by consuming more meat in other meals.


    btw horsedick, no shit. I was eating 2 thick peanut butter sandwhiches for lunch every day for about 3-4 months thinking it was a healthy, high protien snack. (did this while i was wanting to get leaner).

    In actuality it was a carb+fat filled super high calorie (dense) low protein lunch that lead to me not getting leaner over that time period
     
  17. HorseDick

    HorseDick Active Member

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    :rofl: I think we all make the peanut butter sandwich mistake when starting out
     
  18. Blade

    Blade Time to swolercize

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    make no mis steak about peanut butter sammiches, they are good for Pre-WO
     
  19. Daria

    Daria New Member

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    Brown rice.
     
  20. Daria

    Daria New Member

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    Waaaay to much fat in peanut butter. Fucked up my diet eating PB for lunch. Left me too hungry.
     
  21. Blade

    Blade Time to swolercize

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    white and brown rice really have the same effect on glucose even with the GI index being different. so it really doesn't matter.
     
  22. Daria

    Daria New Member

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    Well personally, I find brown rice more filling. I could just eat white rice forever.

    Some nutritional points of interest on white vs. brown rice (Wikipedia):

    Brown rice and white rice have similar amounts of calories, carbohydrates, and protein. The main differences between the two forms of rice lie in processing and nutritional content.
    When only the outermost layer of a grain of rice (the husk) is removed, brown rice is produced. To produce white rice, the next layers underneath the husk (the bran layer and the germ) are removed, leaving mostly the starchy endosperm.
    Several vitamins and dietary minerals are lost in this removal and the subsequent polishing process. A part of these missing nutrients, such as Vitamin B1, Vitamin B3, and iron are sometimes added back into the white rice making it "enriched", as food suppliers in the US are required to do by the Food and Drug Administration (FDA). [1]
    One mineral not added back into white rice is magnesium; one cup (195 grams) of cooked long grain brown rice contains 84 mg of magnesium while one cup of white rice contains 19 mg.
    When the bran layer is removed to make white rice, the oil in the bran is also removed. Rice bran oil may help lower LDL cholesterol.[2]
    Among other key sources of nutrition lost are small amounts of fatty acids and fiber.
    In addition to having greater nutritional value, brown rice is also said to be less constipating than white rice.
     
  23. Blade

    Blade Time to swolercize

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    It is more filling due to the amount of fiber in brown rice. All-in-all they are basically the same thing. It just comes down to preference.
     
  24. lawlkekek

    lawlkekek New Member

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    thanks, I've made adjustments according to some of the suggestions, more meat pretty much. having 4-5 egg white for breakfast now without the protein shake, and using that to take a spot in the fail meal 2 i had set up.

    i've also increased the meat intake for lunch, usually with some beef or tuna as well as the ham.
     
  25. Daria

    Daria New Member

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    eye of round is a leaner cut of beef that is pretty tasty

    try to eat more white meat / vegetarian alternatives as opposed to red meat when possible

    ham has alot of salt too, so if you are finding you are having water retention issues, you can keep an eye on that.
     
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