Diet Critique

[IJ26]

Ok fellas Im currently 5'8 195 at about 7-8% looking to shred up. Im currently training DC style with cardio for 25-30 minutes afterwards as well as 40 minutes of cardio on an empty stomach on Tues Thurs and if I feel up to it Sat. I keep carbs around 100 g a day on lifting days (Mon, Wed, Fri)and 70 on cardio days with a carb up on Sat. I eat a minimum of 250 grams protein a day and fill the rest with fats. I guess I take in around 2200 cals a day and Im usually full as hell with them. My diet has been clean so far heres a typical day

Meal 1-Protein shake (295 cal, 62 P, 4 F, 7 C) w 1/2 cup oatmeal
Meal 2- 1 can tuna w/ mustard with 1 scoop whey (110 cal, 23 P, 1.5 F, 3 C) and 1 slice Whole Wheat bread
Meal 3- PW shake 220 cal 46 gram protein 3 Fat 6 carbs with 2 Tbsp honey or 12 oz Gatorade
Meal 4- 8 oz Grilled chicken with salad or green veggies and 1 tbsp olive oil
Meal 5- 6 oz Chicken w 2 tbsp peanut butter

If Im low on cals Ill have more tuna or chicken. Obviously the foods change daily some days I go with 1.5 scoops whey with 6 egg whites or Ill have salmon instead of chicken and so on. Do you think this setup will be ok or is it too low cal?

 

[geoffgarst]

It is probably okay for your size. Just keep up the high protein. You also may want to add some protein right before bedtime for during sleeping. You may need to add a few carbs in the a.m. if you are staying on this for any length of time. Salmon is a great choice. Just make sure it is not affecting your lifting (getting weaker).

 

[IJ26]

Ive been getting stronger each week even after I lowered my carb to 100 on lifting days an 70 on cardio days with the carb up on Sat. At first I felt a little worse but I was still stronger. Also what do u think about eating at night bc I try to get my last meal in by 8 pm no matter how late Im up

 

[geoffgarst]

Personally, I take Labrada's V60 protein and mix in skim milk or water right before bed. That is a lot of hours at night without food. So, if you go to bed at 10pm - then take it at 10. Some people will subsitute peanut butter instead (1 - 2 tablespoons). This will actually keep your metabolism raised and keep you from a catabolic state at night. One good suggestion would be get some chem strips (you should be able to buy them at a pharmacy - for diabetics) and test your urine. It will show too much protein (spillover) or ketosis which is too few carbs. Other than that, I would suggest maybe getting some Salmon in your diet for the good omega's (I buy frozen in a bag and broil). If you want to keep lean muscle mass, then you may need to watch closely your carb intake and cardio. A lot of pro's never do cardio as it can actually breakdown some muscle mass. I only take 30 grams of protein at night and it is the Labrada's which is whey, egg and casein (slower metabolizing). Save straight whey for post workouts. You should consider taking 30-40 carbs post workout to replenish your glycogen stores for your next workout - this will feed the muscle as well. Hope all this helps! You can always shoot some karma my way if it does! thanks, Geoff