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.