Critique my diet.. please =)

[miz L]

Hello everyone. So my winter break is ending in a few days and my diet has pretty much been sucking these past couple holiday weeks. But when I get back to school, I'm going to start up on this diet. I'm 5'3", 130 lbs, and lookin to drop about 10 or so lbs of mostly fat. Remember I'm a college kid with a dining hall meal plan so I don't have a whole lot to work with but this is what I have come up with..

9:00a weight workout

10:30a Naked Protein Zone shake (its probably the best i got in the cafeteria). check it out: http://www.nakedjuice.com/iwant_proteins.php?blend=proteinpack
c/p/c/f = 420/34/54/7

12:30p peanut butter sandwich, no time in between classes.. gotta have something on the run
1 slice ww bread
2 tbsp nat pb
c/p/c/f = 290/12/24/17

2:00p cardio workout (this will be intense sprints and stuff, off-season training with my soccer team)

4:00p not sure. do I need something special for post-sprinting workout?

7:00p 1 chicken breast
1c steamed vegetables
1 1/2c milk
c/p/c/f = 440/60/43/3

Total so far = 1150/105/121/27
% p/c/f = 40/40/20

So for that 4:00 meal, there's a couple options at the dining hall. Soup.. chicken noodle, barley bean, I dont know.. there's different stuff every day. Chicken sandwich, this consists of a chicken breast and a white hamburger bun. I know that regularly that bun might be bad, but maybe it will be okay since its after cardio and need to replenish carbs? I can also get a turkey sandwich with avocado on a wheat roll. My BMR is about 1400, so for cutting diet I think I'm gonna shoot for around 1300, plus all the working out should be a good enough deficit. But will I pass out or have no energy when training with my team? Need all the help I can get. Thanks!

 

[miz L]

bump...

 

[Daisy_Girl]

Couple notes -

You should eat something before weight workout. Don't you find you tire easily with no food in you while lifting?

What time do you wake up? can you go to the dining hall about 8:00 or earlier to have a small breakfast of a couple eggs and some oatmeal? Then lift at 9?

You are going from 7pm - 10:30am with NO FOOD. This is a perfect example of how to maximize muscle catabolism. That is almost 16 HOURS with nothing to eat.

You don't need to replenish carbs after plain cardio. If you are doing sprints or long duration cardio (over 90min) then maybe. You would be probably better off drinking a water/gatorade mix during the workout.

During soccer season, you will probably not want to be on a low carb diet. You will have NO energy and your performance will likely suffer. This is not to say that you should eat a ton, but you will need a moderate carb diet then.

Even in the dining hall, I bet you can get steamed veggies, salad, plain baked potato, rice, oatmeal, as carb sources...right?

On a salad or green veggies, you can drizzle some olive oil and vinegar for a healthy fat dressing.

I'd vote for something like this:

8:00
2 eggs, 1/2 cup oatmeal

9:00 Lift

10:30
Protein shake (for PWO)

12:00-12:30
Chicken breast wrap in Low-Carb Tortilla w/ spinach, avacado, green peppers, tomato, honey mustard or some FF dressing (caesar, ranch, etc) - you can eat this on the go, same as a PB sandwich

fruit - apple, orange, even banana (only reason I say banana is bec. your workout coming up) OR small 3oz potato (can eat while walking, red potatoes are perfect for this, they are the size of a very small apple, I eat them like an apple)

15 almonds

2:00pm - soccer workout

4:00pm - lean meat, green veggies, small amt starchy carb (like 3oz potato, 1/2 cup plain rice) OR the chicken w/ avacado on wheat roll would be *okay*, the roll is pretty processed, but would prob be okay - maybe lose 1/2 the roll? But add some more veggies to this sandwich

7:00pm - chicken breast, steamed veggies, fat source - maybe 10 almonds?

bedtime - (maybe around 10pm) Protein shake w/ minimal carbs and 1tbsp Olive or Flax Oil

This is just off the top of my head.

 

[miz L]

Thanks for all the help Daisy! I'm really excited about this new diet. But one question.. Would a bowl of cereal be bad for that pre-lift meal? I noticed that not too many people here eat cereal, why is that? Maybe get some energy from Wheaties or Cheerios or something.

 

[Daisy_Girl]

Cereal is processed and usually filled with hidden sugars and simple carbs. The more BASIC and NATURAL the food, the better it is. It is also VERY easy to overeat cereal. A serving is typically 1 cup - not very much.

Additionally, milk is not typically considered a cutting food. Milk is loaded with sugar.

If you combine the processed cereal and milk sugars, you end up with ameal that does not satisfy you very long. Very soon after eating it, you will be hungry again.

Most people serious about cutting limit dairy products and "boxed" foods.

BUT, it is your choice. Everyone has to develop a diet that will work best for them, their goals, and their lifestyle. A diet is no good if you can not follow it.

Additionally, there is something to be said for trying to aim for a balanced diet. A diet void of dairy is not great for the bones - especially in a female in her teens and twenties.

 

[alycat]

Question: I have always been told that cardio first thing in the morning with an empty stomach is the best. is this true. I was reading in ones of your threads (daisygirl) that you eat cup Cream of Wheat with cinnamon and splenda
1 whole egg, 5 egg whites pre-cardio. so should I eat before I do cardio. I really try to do 30 min of HiIT cardio at 515 in the am. and then weights and streaching in the PM. What is your thoughts on this?

 

[Daisy_Girl]

I answered in your other post.

Keep doing cardio on empty stomach. Eat when you get done.