Critique my diet please. I can definitly use the help.

[awnyerneas]

Ok, Going to start cutting in a few weeks after spring break. I will Lift mon, tues, fri. Run Wed, Thurs,Sat, Sun at slow-medium pace for 30 minutes. I am 6ft and 181lbs. I can definitly use the diet help as this was poorly thrown together without alot of knowledge.

meal one
1 cup oatmeal
whey protein shake.

meal two
1 can tuna
2 table spoons all natty peanut butter
2 table spoon flax seed

meal three
8 oz chicken breast
1/2 cup yam

lift

meal four
post workout shake

meal five 8oz chicken/turkey breast
1 cup broccoli

It comes out to around 2000 cals. Would love some advice or help with redoing it. Dont know If i should add cottege cheese either?
the ratio ends up being around 40 protein 30fat and 30 carb.

 

[sublime35]

Looks good but seems a little low for your weight even for cutting. How many cals a day are you eating now? Are you sure thats 2000 cals. too? seems like less than that.

 

[awnyerneas]

the post workout shake ends up being around 500. I am pretty sure it comes to around that. I can check again. I would like to have around 2150 but cant think of what else to squeeze in there.

 

[pintoca]

2000 cals for your weight are OK (depending on how much BF% you have), that is definitely in the ball park.

I would recommend not to do this 7 days straight but to cycle with a higher (2500 cals) day once or twice per week, zugzagin cals and carbs is a great way to keep you burning fat.

If you are not burning as fast as you want, increase the deficit with exercise, NOT with less food.

 

[awnyerneas]

A few questions.

Should I try and include some cottage cheese in anywhere?
On days when I run should I leave out the yam and try to fit in something else?
What is the deal with carrots?

 

[awnyerneas]

bmp

 

[coeus]

A few questions.

Should I try and include some cottage cheese in anywhere?
On days when I run should I leave out the yam and try to fit in something else?
What is the deal with carrots?

Cottage Cheese - great snack to have before bedtime - contains casein which is a slow-release protein that will help keep your body out of a catabolic state, 1/2c will only set you back ~80cals, if you are eating the 1% kind, and you can always throw on some almonds for a little healthy fat and fiber

<edit - You do mean YAMS, and not Sweet Potatos, right?>

Yams - Good source of healthy carbs, I'd keep it in, but probably shouldn't eat them everyday, cycle out with some broccoli, or any other green veggies

Carrots - I eat a few ounces on my salads, generally people say to avoid due to the higher content of sucrose and fructose (simple sugars), but even with a good-sized portion (100g) you will only get 8.2g carbs, 4.8 which is sugar....

 

[|D_J^B_J|]

Diet looks good, though I'd make the following changes:

- Add a serve of green veggies to meal three (more fibre and slow absorbing carbs to provide you with enough energy and protein to last your entire workout).
- Add a small amount of starchy carbs to meal five (your post workout meal). Low GI carbs such as beans (legumes), brown rice, oatmeal, yam or sweet potato would be ideal here.
- For meal 1, use egg whites instead of whey as your protein source. Whey is absorbed so quickly, that I think it is only ideal immediately after a workout.
- Add one more meal before bed consisting of some slow absorbing protein, such as a dairy product (preferably cottage cheese), and eat it with one of the TBSPs of flax you have for meal 2 (do you mean the oil or the ground seeds?)
- Occassionally, you might want to use almonds instead of ANPB and salmon (great source of omega 3s) instead of the tuna and flax for variety.

Good luck.

 

[awnyerneas]

Awesome, Thanks alot guys!

 

[awnyerneas]

Any ideas of anything I can sub in for the chicken every once in awhile?