Critique my diet

[evander1972]

Im on a cutter at the moment. Im 5'10", 32 175lbs at 13%. I dont realy have a certain bf% I want to get to. Just a nice cut, 9 or 10%. Ive been on it for 3 weeks and things are going ok but I just want to see if it could be better. Im eating.

Protein 236g
Carbs 160g
Fat 18g

That works out at 1760 cals pd, Is this right. I know the fats a little low and I should maybe add some flax oil. I work out 4 or 5 times a week, One body part per day. Do I need to drop the cals or raise them a little?

 

[wheyl]

Your protein looks good. Carbs are low, but how complex are they? I would recommend brown rice, yams, ar oatmeal (all very compex) Also, how many meals a day do you eat? I would reccommend 5 or 6 meals to spread it out, keep the metabolism up. Also, you should try cyclng your carbs periodically. Have a day once a week or two and take in 500-600 carbs, and you can do days that are sub-100 (just carbs before and after the workout). Keeps your metabolism up and guessing, also the high carb days replenish depleted glycogyn. (sp?) uummm.... Do you have a target day? I always made myself have a target day to work up to.....helped me stay motivated....Flax seed is good..I used to use fish oil (easier to find in caps) I'd take 6 a day (2 at a time).....

I've been out of BBing for 2 years so I'm a little rusty and I'm sure I may have left some things out. Others feel free to add.

 

[Stryc-9]

Total daily calories seem slightly low for your bodyweight - which you can easily fix by adding a few tablespoons of flax/fish oil throughout the day. I would set total daily calories at around 12 or 11 x bodyweight and reduce from there depending on weekly progress. Starting too low, too quickly might be a problem. Good luck to ya.

 

[evander1972]

I eat a lot of white rice but I can easily swap this for brown, Ill get my hands on some oatmeal aswell. Im eating 4 meals a day. This is my first time watching the cals so closely so I just took it gradually. Its getting easier now so I can easily make a change to 6 meals. I dont think taking in 500-600 cals would be a good idea for me at the moment, I might fall of the wagon. But in the future I could maybe try this. What kind of carbs before and after the workout do you mean, A shake posibly. I dont have a target day at the moment, I was just going to continue until Im happy with what Im seeing. Like I said Ive never done this before so strictly so I dont realy know how long its going to take.

Stryc, Im not to sure about adding any more cals, I will add the oils though. The reason I say this is because I get lots of time off work and when Im home the only excercise I do is the weights, I dont do cardio very often and only do my legs when on gear because I get extra lubrication for my knees. So Im less active than say someone thats working a 5 day week. Do you still think I could bump up the cals? How much flax oil should I be consuming pd and how many times should I take it throughout the day.

Right Ill get all these things youve both suggested tomorrow and work out a new diet to incorporate them. does anyone else have any input. Cheers

 

[evander1972]

Ive reworked my diet a bit, It now looks like this. Ive now included Brown rice and oatmeal twice a day. I also included Salmon to up the fats. Ill give this a go and see how I get on. I couldnt get flax from the local market, Do you still think I need to add it.

Protein 224g
Carbs 156g
Fat 41g

Total cals 1888pd

 

[pintoca]

I just crunched your numbers into my trusty BMR calculator and I got:

Your Basal Metabolic Rate (BMR) is 1864 cals... This is the amount of cals you spend/day for not doing anything (just being alive)

Your Total Daily Expenditure (TDDE) is 2890 cals... this is the amount of cals you need to eat to MAINTAIN with the amount of exercise you do (Mod. Active, 3-5 days/week)

Looking at this, the cals you are eating right now are a little bit too close to BMR for my taste... any slip and you are below BMR which can trigger Starvation Mode response... To be on the safe side, I would shoot for a 2000 calories diet. (2000 calories is already 30% below your TDDE)

The advice on having at least one day per week at a higher calories is a sound one.

For your split, I would up the fats with Flax...

If you go for a 45% prot, 25% carbs, 30% fat it would look like:

228gr Prot
126 gr Carbs
67 gr Fat

on your carb day, lower your fat accordingly to avoid any fat storage...

you can do something like this on your carb up days:

2500 cals (35% prot, 50% carb, 15% fat)
219 gr prot
313 gr carb
42 gr fat

I particularly find 500 or 600 gr carb too much for your size and the fact you are not going 0 carb the rest of the week. You would bloat like crazy

Hope it helps...

 

[JKurz1]

I just crunched your numbers into my trusty BMR calculator and I got:

Your Basal Metabolic Rate (BMR) is 1864 cals... This is the amount of cals you spend/day for not doing anything (just being alive)

Your Total Daily Expenditure (TDDE) is 2890 cals... this is the amount of cals you need to eat to MAINTAIN with the amount of exercise you do (Mod. Active, 3-5 days/week)

Looking at this, the cals you are eating right now are a little bit too close to BMR for my taste... any slip and you are below BMR which can trigger Starvation Mode response... To be on the safe side, I would shoot for a 2000 calories diet. (2000 calories is already 30% below your TDDE)

The advice on having at least one day per week at a higher calories is a sound one.

For your split, I would up the fats with Flax...

If you go for a 45% prot, 25% carbs, 30% fat it would look like:

228gr Prot
126 gr Carbs
67 gr Fat

on your carb day, lower your fat accordingly to avoid any fat storage...

you can do something like this on your carb up days:

2500 cals (35% prot, 50% carb, 15% fat)
219 gr prot
313 gr carb
42 gr fat

I particularly find 500 or 600 gr carb too much for your size and the fact you are not going 0 carb the rest of the week. You would bloat like crazy

Hope it helps...

Dude, I hit you with some K for this post...........nice contribution.........

 

[evander1972]

Wow excellent post Bro, K from me too. Ok Ive a pretty good idea of what to do now so Ill go do some number crunching. Cheers

 

[evander1972]

Right Ive just thrown something together, Its real basic and I know Im goin to get sick of this real soon but hey, Its a learning curve and I will modify it in time and learn what other things I can add. And Ive decided Im only going to run it for 20 days. So the 17th Feb its all over and Ill see where I am. I havnt got Flax oil yet or peanut butter so no beating me about the head about that. I will get some probably tomorrow then I can change it about slightly. I might throw in a shake at meal 4 but well see. Also when I get the Flax Ill be nearer 2000 cal pd and my fats will be up a little higher where they need to be.


Meal 1 0900
Oats
Salmon

Meal 2 1200
Chicken
Brown rice
Veg

Meal 3 1500
Chicken
Brown rice
Veg

Meal 4 1800
Chicken
Brown rice
Veg

Meal 5 2100
Oats
Salmon

This works out at

protein 224
Carbs 156
Fat 40.9

Total cals 1888

Ok let me have it then.

 

[pintoca]

Hi Evander, looks OK. Maybe I couldn't eat Salmon in the morning... but you know, it takes what it takes...

One recommendation, do some form of Carbs and Calories tapering: Try to eat your carbs early in the day and avoid them during the late afternoon-night, the same with the calories, start higher and lower them as the day goes by.

if you train in the evenings (like I do), then the PWO shake would be an exception to the carb tapering, but that is OK.

Once you add the flax, remove a portion of rice (remember, no high fats and high carbs: Meal 5 breaks that rule; oats and salmon, swap those oats for some green veggies)

Also check the amount of fat on the salmon, remember that is one fat fish!!! Nothing wrong with it, as long as the total balance of the day is OK.

My last recommendation, Cottage cheese is great for the last meal of the day.