Please check my diet - thanks

[tbomb24]

Hi, can someone please help with my diet? I am 33 6’2’’ and just tested at 20 % BF. I would like to cut down to about 10 – 12 % BF. I have been lifting hard since 93 on and off (Very hard for the last 10 months. I train 3 – 4 days weights and 6 days per week I run 3 miles slow.

Here is what I am currently eating daily:

Breakfast: 1 egg 5 egg whites + ½ cup whole grain oatmeal

Snack 50 grams whey protein

Lunch 1-2 chicken breasts + ½ - 1 cup whole grain rice + 1 cup green beans or other veg

Snack 50 grams whey protein

Dinner fish (salmon, trout, other) ½ - 1 cup whole grain rice. + veg

Snack 50 grams whey protein

Have no idea about post workout food or what I should consume. Usually just drink a protein shake.

I am not an expert but have trained for over ten years – Please suggest any changes/ Again the goal here is to cut fat to 10 – 12 %

Also – what is a reasonable time frame to achieve this? I do not want to frustrate myself.

[Jjaden]

Hi, can someone please help with my diet? I am 33 6’2’’ and just tested at 20 % BF. I would like to cut down to about 10 – 12 % BF. I have been lifting hard since 93 on and off (Very hard for the last 10 months. I train 3 – 4 days weights and 6 days per week I run 3 miles slow.

Here is what I am currently eating daily:

Breakfast: 1 egg 5 egg whites + ½ cup whole grain oatmeal

Snack 50 grams whey protein

Lunch 1-2 chicken breasts + ½ - 1 cup whole grain rice + 1 cup green beans or other veg

Snack 50 grams whey protein

Dinner fish (salmon, trout, other) ½ - 1 cup whole grain rice. + veg

Snack 50 grams whey protein

Have no idea about post workout food or what I should consume. Usually just drink a protein shake.

I am not an expert but have trained for over ten years – Please suggest any changes/ Again the goal here is to cut fat to 10 – 12 %

Also – what is a reasonable time frame to achieve this? I do not want to frustrate myself.

My suggestion would be drop the carbs from your lunch, replace them with a couple tablespoons of 3-6-9 Oil.

In fact if you're trying to cut you may want to consider only consuming carbs 2x a day, breakfast and post workout.

Post workout a protein shake with a scoop of gatorade poweder should be fine, you want to spike your insulin by consuming a simple sugar. If you want to be particular I guess a lot of people are using Waxy Maize post workout.

Running 3 miles slow could be replaced with interval cardio, 60secs normal pace, 120 secs high intensity, back to 60 normal then back to 120 high intensity and so on.

[Easto]

1-2 Chicken Breasts
1/2 - 1 cups rice

If you want to monitor progression you need to eat consistently. If day 1 you had 1 chicken breast and 1/2 cups of rice. Then day 2 you did 2 chicken breasts and 1 cup of rice you just ate double the calories. I know this is pretty obvious, I was just pointing it out.

Consistency.

If this diet doesn't work, will you know why?

I would also add in some more good fats.

Post workout, how about a shake and some fruit?

[tbomb24]

thanks - what is 3-6-9 oil and how do I consume it? ALso - you are saying to mix the protein with gatorage poweder after workouts? Only??

[tbomb24]

For post workout could I eat a banana + OJ in the protein shake?

[estray]

For your snacks id drop 25g of whey and add 25g of protein from whole food.

[Aztech]

For post workout could I eat a banana + OJ in the protein shake?

pwo take 75g of fast carbs (dextrose, wms, etc)
then about 20 min later take a 50g whey isolate shake
about 30-40 minutes later, eat a good meal of meat and potatoe with some veggies...yum-yum

[estray]

IMO, theres no reason to be taking any carbs after workout when youre cutting. Trying to spike your insulin post workout is something you do when massbuilding. Have some carbs in the morning and some preworkout, thats it.

[tbomb24]

I figure my BMR at about 2000 per day. What would you recommend my caloric intake be? I will have three different days: Day one – off day, day two cardio and weights and day three just cardio. My guess would be to eat about 2500 calories per day regardless – Anyone’s thoughts on that. Also what is the suggested ratio of protein / carbs / fats?

[tbomb24]

Here is my math - 2500 Cals Per Day
25-50-25 Carbs/Pro/Fat
625/1250/625 Calories
156/312/70 Grams

[Aztech]

IMO, theres no reason to be taking any carbs after workout when youre cutting. Trying to spike your insulin post workout is something you do when massbuilding. Have some carbs in the morning and some preworkout, thats it.

it's part of the timed-carb diet...the carbs are to replenish the glycogen stores

[Suareezay]

IMO, theres no reason to be taking any carbs after workout when youre cutting. Trying to spike your insulin post workout is something you do when massbuilding. Have some carbs in the morning and some preworkout, thats it.

tbomb how much do you weigh?

[tbomb24]

215 lbs

[tbomb24]

I think I know that I need to eat good food, the right carbs - fat - pro. I am more interested in what people say about how much and in what %. Again I am 33 6'2'' 215 20 % bf - whant to get to 10 - 12 % bf QUICK!

[Jjaden]

For post workout could I eat a banana + OJ in the protein shake?

You could but it wouldn't be ideal. Banana + OJ = Fructose which isn't as readily absorbed as Gatorade - Glucose.

Your best bet is like I said -1 Scoop Gatorade with your post workout shake.
Only post workout, not with other shakes.

[Jjaden]

thanks - what is 3-6-9 oil and how do I consume it? ALso - you are saying to mix the protein with gatorage poweder after workouts? Only??

3-6-9 Essential Balance is a type of beneficial oil.
You can substitute Extra Virgin Olive Oil.
I consume mine by using a table spoon and chasing it with a mouthful of water.

[estray]

I think I know that I need to eat good food, the right carbs - fat - pro. I am more interested in what people say about how much and in what %. Again I am 33 6'2'' 215 20 % bf - whant to get to 10 - 12 % bf QUICK!

Theres no need to obsess over ratios really. If you stick with complex carbs and lean meat the numbers will work out pretty much by themselves. For good fats eat a couple tablespoons of natural peanut butter or take 15-20 fish oil caps.


And im sticking by my guns by saying its silly to take in 75g or more of sugar post workout when youre cutting. If youre protein intake is high enough for the day and you didnt work out on an emtpy stomach then muscle catabolism is pretty much a non-issue. Its easy to say for those of you with low bodyfat but if youve ever been at 20% then youd realize how ridiculous it sounds as those people struggle with insulin sensitity. Thats what got the fat on em in the first place. last thing they need to be doing is spiking thier insulin.

Save your carbs for breakfast to give you enough energy to get you to your pre workout meal and then some more to get you through your workout.

[Suareezay]

You could but it wouldn't be ideal. Banana + OJ = Fructose which isn't as readily absorbed as Gatorade - Glucose.

Your best bet is like I said -1 Scoop Gatorade with your post workout shake.
Only post workout, not with other shakes.

it has nothing to do with being readily absorbed. fructose refills liver glycogen, glucose refills muscle glycogen. muscle glycogen is the main idea post workout. but at the same time, you want liver glycogen to be topped off, since the liver is closely associated with overall level of anabolism.

Gatorade is by no means a "best bet". Just eat some carbs, whether it be gatorade, potatos, cereal, smarties, sweet tarts, rice, bagels, etc. and dont forget the fruit.

[Suareezay]

And im sticking by my guns by saying its silly to take in 75g or more of sugar post workout when youre cutting. If youre protein intake is high enough for the day and you didnt work out on an emtpy stomach then muscle catabolism is pretty much a non-issue. Its easy to say for those of you with low bodyfat but if youve ever been at 20% then youd realize how ridiculous it sounds as those people struggle with insulin sensitity. Thats what got the fat on em in the first place. last thing they need to be doing is spiking thier insulin.

insulin sensitivity is highest post workout. but carbs at this time? heavens no!

i guess all these people eating carbs post workout are really just an illusion
http://leangains.blogspot.com/

[estray]

That diet is a waste of time. Martin Berkhan is just trying to make a buck. I wouldnt be surprised of those people a) didnt exist or b) were paid by him.

I advise anybody whos looking at IF to steer clear. That is unless you WANT to look like a skinny abercrombie model. Id be worried about being catabolic too on that diet since you spend 16 hours a day in a catabolic state.

[Jjaden]

it has nothing to do with being readily absorbed. fructose refills liver glycogen, glucose refills muscle glycogen. muscle glycogen is the main idea post workout. but at the same time, you want liver glycogen to be topped off, since the liver is closely associated with overall level of anabolism.

Gatorade is by no means a "best bet". Just eat some carbs, whether it be gatorade, potatos, cereal, smarties, sweet tarts, rice, bagels, etc. and dont forget the fruit.

Are you really suggesting a guy trying to lose BF% eat Sweet Tarts and Smarties post workout?

[Suareezay]

Are you really suggesting a guy trying to lose BF% eat Sweet Tarts and Smarties post workout?

main ingredient in gatorade, which in your words is the "best bet" pwo, is dextrose.

guess what the main ingredient in smarties and sweetarts is.

you also recommend "simple sugars" pwo. i think smarties and sweet-tarts qualify.

guess what: i also recommend low fat high carb cereal and low fat/fat free ice cream post workout when losing weight. gasp!

[Suareezay]

That diet is a waste of time. Martin Berkhan is just trying to make a buck. I wouldnt be surprised of those people a) didnt exist or b) were paid by him.

I advise anybody whos looking at IF to steer clear. That is unless you WANT to look like a skinny abercrombie model. Id be worried about being catabolic too on that diet since you spend 16 hours a day in a catabolic state.

dood yur musselz fall off if yoo dont eet every 2 awerz.

[Jjaden]

main ingredient in gatorade, which in your words is the "best bet" pwo, is dextrose.

guess what the main ingredient in smarties and sweetarts is.

you also recommend "simple sugars" pwo. i think smarties and sweet-tarts qualify.

guess what: i also recommend low fat high carb cereal and low fat/fat free ice cream post workout when losing weight. gasp!

Difference being gatorade doesn't contain fat, smarties do.

Fat post workout doesn't make a whole lot of sense, but you're obviously the nutrition guru.

[Suareezay]

smarties are compressed dextrose, flavoring, and color. zero fat.

http://www.smarties.com/nutritionalinfo.html

even if they did contain fat, im starting to believe that pwo fat in the context of a hypocaloric situation is fine.