Critique my diet

[rick_hfh]

Hey guys,
This is the first diet that I have taking seriously. I usually have eaten clean and a lot of smaller meals but never have gotten below 9-10%bf. I want your guys help. I have used my bmr and activity multiplier and found I burn around 3000 cals a day. My goal is 2500 and dont have a problem with hunger at all throughout the day until night time. So here is a typical day.

morning 8:00
2 scoops protein with water.

Lunch 11:30
tuna sandwich, wheat bread,fat free cheese
cup of fruit
24 oz of skim milk.

Snack 2:00
small steak and natty pb

Supper 5:00
24 oz skim milk
cup of fruit
1 oz nuts
chicken breast or whatever meat is offered

Snack 8:00
Protein drink

Late night snack PWO This is where I have a problem. Say I will get done lifting at 10:00 and eat a small meal but an hour later I am hungry again. I do fine against hunger all day until night and this is when I am most likely to cheat. So my question here what food is low in GI and calories but filling?

I can not change lunch and dinner becasue I eat at the school cafeteria so no other options. I usually save around 250-400 cals for last meal. Also tons of water weight lifting and cardio. Stats 5'8" 230 18% bf.

 

[*Bunny*]

Do you think you can put your foods into a food counter? www.fitday.com is free ...

 

[DJLegacy2k1]

Bunny and her Fitday....

*shakes head*

Whatever will you do if that site goes down j/k

 

[*Bunny*]

Bunny and her Fitday....

*shakes head*

Whatever will you do if that site goes down j/k

LOL

Unless he can tell me his macro's off the top of his head, and actual cals , then it would be all good

p.s. I'd ask he use the other option & pay for www.calorieking.com

 

[DJLegacy2k1]

Muhahahaha...Fitday is king only because you DONT have to pay...The day I have to pay someone to do my math for me is well...probably back in middle school when I didnt want to do my homework....but thats not the point here...NEVER AGAIN! lol

 

[rick_hfh]

LOL

Unless he can tell me his macro's off the top of his head, and actual cals , then it would be all good

p.s. I'd ask he use the other option & pay for www.calorieking.com

For the last 3 days my cals broke down like this 269 grams protein 261 carbs 42 g fat.

Thanks for all your help again Bunny.

 

[*Bunny*]

How old are you rick? I.E. School caf - college / high school? Still Growing?
What are the total cals for one whole day normally? i.e. 2700 cals 40P/30C/30F
What do you do specifically for training? Cardio?
You drink a ton of water, I drink minimum 2 gallons a day... what's a ton for you?
What is you BF at right now? Do you know being 230 5'8?
Is your goal fat loss?
Are you eating carbs within 2 hours of bedtime?
Any medical issues?

 

[rick_hfh]

I posted the thread cutting for summer lovin, I dont know if you remember.
I am 25 at college

You suggested to start out at 40/40/20 to start out and that is what I shoot for.
I used the bmr calculator and activity multiplier to find I burn around 3000 cals a day, I shoot for 2500.

I lift each bodypart 1-week and started HIIT cardio, and love it thanks to you guys, 5-6 times per week.

I drink at least a gallon - gal and 1/2 on a good day. So not a ton compared to you.

My bodyfat is at 18%. I have a caliper, scale that measures, and a hand held display.

My goal is definately fat loss at 18%, I just finished a very unclean bulking phase. It was fun but now paying the price.

I try no to eat carbs late but thinking about adding some veggies with low GI to help get me from last snack till bedtime. I usually eat chicken breast, lean steak, or protein drink.

The last I checked I had no medical conditions.

I can't thank you enough for helping me. I browsed through some of your pics, very impressive. You were shredded in some of those. I have lived in small towns most of my life and finding help on my diet, especially from people who know how to get ripped , is hard to come by. Building muscle for me is easy and I love helping people just like you do. Diet is hard for me and seeing someone that knows there shit motivates me.
I don't want to get to mushy on here.

ps how do I go
ve you KARMA?

 

[*Bunny*]

You suggested to start out at 40/40/20 to start out and that is what I shoot for.

I suggest a 40/40/20? Hmm I remember you but I am more of a 40/30/30 for base & adjust from there. Sorry long day, lemme go back a re-read ... There should be a little ying yang in the bottom left hand corner of this post, you click that & it lets you give Karma (at least I think it should).

Back in a bit

 

[*Bunny*]

My goal is definately fat loss at 18%, I just finished a very unclean bulking phase. It was fun but now paying the price. I can relate to this But I training HARD & HEAVY throughout I feel like my results will be great ANYWAY ...

I try no to eat carbs late but thinking about adding some veggies with low GI to help get me from last snack till bedtime. I usually eat chicken breast, lean steak, or protein drink. In the past when I did AM cardio PM training I did have a baked potato (sometimes) in with my last meal, sometimes I was able to get in another Protein+Fat before bed, but other times I was not. I think it's a good idea NOT to eat complex carbs before bedtime, I've read where some others will disagree, but with fat loss as a goal, I do not recommend this. I do feel green veggies are FINE ... but find what works for you.

The last I checked I had no medical conditions.

I can't thank you enough for helping me. I browsed through some of your pics, very impressive. You were shredded in some of those. I have lived in small towns most of my life and finding help on my diet, especially from people who know how to get ripped , is hard to come by. Building muscle for me is easy and I love helping people just like you do. Diet is hard for me and seeing someone that knows there shit motivates me.
I don't want to get to mushy on here.

ps how do I go
ve you KARMA? I see you figured it out Thanks rick

morning 8:00
2 scoops protein with water.

Lunch 11:30
tuna sandwich, wheat bread,fat free cheese
cup of fruit
24 oz of skim milk.
^^ I KNOW you said Lunch & Dinner are unchangeable ... IMO I would get to a local store & try to pick up better carbs sources & weed out the processed food (bread, yes even 'wheat', and fat free cheese) ... Sometimes it's not possible, simply make the healthiest choices that are available to you since I am not in your position...DIET is so VERY important I cannot stress that enough ... What kind of fruit? Is it in syrup? If so dump it off or opt for fresh ...

Snack 2:00
small steak and natty pb This seems fine

Supper 5:00
24 oz skim milk
cup of fruit
1 oz nuts
chicken breast or whatever meat is offered
See Lunch comments on fruit ... Nuts salted? Almonds? Walnuts? Do you train after this meal or next? Please clarify...

Snack 8:00
Protein drink What kind specifically? Are you adding carbs? What type are in this shake? Any? This is Pre or Post WO since you get some training at 10?

Late night snack PWO This is where I have a problem. Say I will get done lifting at 10:00 and eat a small meal What meal is this? but an hour later I am hungry again. I do fine against hunger all day until night and this is when I am most likely to cheat. So my question here what food is low in GI and calories but filling?

I STILL would hit up a Protein + Fat Combo before bed, similar to that snack after lunch

I can not change lunch and dinner becasue I eat at the school cafeteria so no other options. I usually save around 250-400 cals for last meal. Also tons of water weight lifting and cardio. Stats 5'8" 230 18% bf.

 

[trainhrder]

HaHA

 

[rick_hfh]

Ok Bunny thnx,

In response to 5:00 comments;
The nuts are not salted, and I don't know what kind they are. I believe that they are peanuts. They are sitting by the chocolate and sprinkles for ice cream.

The fruit I eat are usually pineapple or pears, I usually drain the syrup off.

I do not train after the 5:00 feeding only at 8:00.

In response to 8:00 snack questions;
The protein is whey and has 110 cals, 20 g protein, 5 carbs not sugar and 1.5 g of fat.
I usually take 2 scoops. This is usually pre workout. I usually dont eat carbs here but open to advice.

In response to Late night snack pwo;
This would be my post workout meal and last one for the night usually. 10:00 is usually when I get done training. If this could get me to 1:00 without hunger it would be golden.
Thnx again.

 

[dce2956]

If you're staying up till 1, and eating again at 8, then you're getting 7 hours of sleep MAX, probably 6 or less, and that just doesnt do it for me personally. a good 8 hours of sleep every night keeps me goin strong all day, keeps me from late night snacking, and i've also seen some studys that says sleep helps weight loss (don't have any links, sorry). I think if you can try and get in bed a little earlier, that would help.

 

[*Bunny*]

Ok Bunny thnx,

In response to 5:00 comments;
The nuts are not salted, and I don't know what kind they are. I believe that they are peanuts. They are sitting by the chocolate and sprinkles for ice cream. Nice temptation there eh?

The fruit I eat are usually pineapple or pears, I usually drain the syrup off. Good for draining syrup off ... Any chance there is more options for berries (blue/straw/raspberries etc) to choose from? Green apples? Bananas?

I do not train after the 5:00 feeding only at 8:00.

In response to 8:00 snack questions;
The protein is whey and has 110 cals, 20 g protein, 5 carbs not sugar and 1.5 g of fat.
I usually take 2 scoops. This is usually pre workout. I usually dont eat carbs here but open to advice. I see NO PROBLEM in adding carbs to this meal esp. since it is pre workout.

In response to Late night snack pwo;
This would be my post workout meal and last one for the night usually. 10:00 is usually when I get done training. If this could get me to 1:00 without hunger it would be golden.
Thnx again.

PWO you need Protein ... carbs PWO is VERY debatable, & I question it for you since it's so late at night & your body seems to be ripping thru this meal if you will, and wanting more food ... Is there ANY way you can Push up your workout, so as to have a PWO Shake (Carbs are up to you), THEN leave at least an hour or two do make your last meal of the night? Again, Protein + Fat. ( do you have access to Cottage Cheese/Almonds or those 'nuts' you mentioned earlier?) I see the need for more healthy fats still ... Can you get to the store to get some quality nuts? Heck I'm about to just ship you a ton of Almonds lol

 

[rick_hfh]

Thnkx bunny you are the shit.
I will rush out and get some cottage cheese and almonds right now. Are there any other good sources of fat besides natty pb you would recommend?

 

[*Bunny*]

Fats - almonds, walnuts, pecans, All Natural PB, avocado, olive oil, flax/fish oil, Udos

*Read this just because...*

Oh, try to get some Granny Smith Green Apples too.


*edit*

Found some other suggestions from My Girl Velvett...

"basic shopping list:

oatmeal
cream of wheat
potato
sweet potato/yams
rice brown/white
cottage cheese (this doesn't work for everyone)
all green veggies
peppers (red yellow too)
eggs
egg white protein powder
whey protien powder
pea protein powder
chicken/turkey
fish
pork
lean beef
eggs

Fats
almonds, walnuts, pecans
peanut butter (this works for a lot of people)
avocado
olive oil (salads/ veggies)


Fruits - (some people can diet with them some can't)
berries
melon
apples
peaches
tomatos
bananas (small and very much on occasion)


Avoid anything processed, white or prepacked in a box (except some brands of rice)"

 

[Childish///AMG]

Wow, that was some very "Helpful" information. Thanx for sharing