Evaluate My Diet

[Sleazy]

Hi all, I just recently started a new diet in the back of a weightlifting book. The book stresses switching between a 2500 calorie and 2000 calorie diet every two weeks. Here is the the 2500 calorie info and I was wondering if you could tell me what you think of it (good or not):

Meal 1) Skim Milk (24oz) (34 carbs/26 protein) Total Cals: 504
Whey Protein (40 protein)
Banana (26 carbs)

Meal 2) Chicken Breast (60 protein) Total Cals: 472
White Rice (45 carbs)
Green Beans (13 carbs)

Meal 3) Skim Milk (24 oz) (39 carbs / 24 protein) Total Cals: 377
Whey Protein (20 protein)
Flax Oil (5 fat)

Meal 4) Tuna Fish (40 protein) Total Cals: 361
Baked Potato (21 carb)
Broccoli (18 carb)
Flax Oil (5 fat)

Meal 5) Chicken Breast (60 protein) Total Cals: 517
White Rice (45 carb)
Green Beans (13 carb)
Flax Oil (5 fat)

Meal 6) Skim Milk (16 oz) (26 carb / 16 protein) Total Cals: 293
Whey Protein (20 protein)
Flax Oil (5 fat)


Cal Total: 2574
Carb Total: 293
Protein Total: 314
Fat Total: 20

The only thing I am having a hard time with is the amount of milk..they want 3 cups of skim milk per shake and the last one with 2 cups...thats alot of damn milk. I also dont have any whey protein so I have been using up my zero carb isopure and using measurement to meet the protein for each shake. Any feedback on the total intake/diet in general?

 

[kentucky]

what are your goals? expectations?


but just by looking at what you posted, I wouldn't like the idea of 3 shakes a day. You should get that protein from whole foods. A protein shake is a SUPPLEMENT, and should be used as one.

And I don't see how you can drink that much milk!!!! I bet you are constipated.

 

[sawastea]

Hi all, I just recently started a new diet in the back of a weightlifting book. The book stresses switching between a 2500 calorie and 2000 calorie diet every two weeks. Here is the the 2500 calorie info and I was wondering if you could tell me what you think of it (good or not):

Meal 1) Skim Milk (24oz) (34 carbs/26 protein) Total Cals: 504
Whey Protein (40 protein)
Banana (26 carbs)

Meal 2) Chicken Breast (60 protein) Total Cals: 472
White Rice (45 carbs)
Green Beans (13 carbs)

Meal 3) Skim Milk (24 oz) (39 carbs / 24 protein) Total Cals: 377
Whey Protein (20 protein)
Flax Oil (5 fat)

Meal 4) Tuna Fish (40 protein) Total Cals: 361
Baked Potato (21 carb)
Broccoli (18 carb)
Flax Oil (5 fat)

Meal 5) Chicken Breast (60 protein) Total Cals: 517
White Rice (45 carb)
Green Beans (13 carb)
Flax Oil (5 fat)

Meal 6) Skim Milk (16 oz) (26 carb / 16 protein) Total Cals: 293
Whey Protein (20 protein)
Flax Oil (5 fat)


Cal Total: 2574
Carb Total: 293
Protein Total: 314
Fat Total: 20

The only thing I am having a hard time with is the amount of milk..they want 3 cups of skim milk per shake and the last one with 2 cups...thats alot of damn milk. I also dont have any whey protein so I have been using up my zero carb isopure and using measurement to meet the protein for each shake. Any feedback on the total intake/diet in general?

Overall, you're on the right track...A few things I'd amend

1) Milk contains sugar. Maybe reduce each shake with 1 cup milk and the rest H2O.

2) White rice has a high GI index. Substitute it with brown rice, if possible

3) Substitute your baked potatoe with a sweet potatoe/yams

Also, what is your workout/cardio like? What time of day? Make sure you're getting 1+ gallons of H2O a day

 

[Sleazy]

Currently I do 4 days of lifting for about 50 mins each day when I wake up. Mainly just dumbells and basic stuff right now as I only have a weight bench and my bells, however I am up decent weight amount so I'm not just lifting 5 lbs pink weights . Not to mention I'm a broke college kid so I can't join the gym yet. Then i do two days of 30 mins aerobics plus my ab workouts. Then Sunday is my off day.

I thought about that brown rice and I will probally end up switching it, just trying to use up the white while its in the house. The milk is a pain in the ass, but it seems that other people are on the boards drink alot of it too. I would cut out some of the milk and replace it with water if I can find a way to keep the cals up with a new protein blend.

My goals are to get a good looking tone phsyique and shed some flab, which I did before by dieting but lost all my muscle mass (and I was always a pretty muscular kid). I've been sticking with it for over 3 months now but made the mistake of being on the atkins diet at the time and just haven't seen the results muscle wise.

Anyhow thanks for your help and any other opinions are welcome.

 

[Deleted member 33117]

Honestly its not that great of a diet. As far as gaining lbm on 20 grams of fat a day? It will be extremely difficult without the use of steroids, and even then you'll gain faster with a higher fat intake. With your fat intake that low, your testosterone levels will drop very fast. You also need fatty acids to repair tissue trama from your training, as well as new tissue growth.

Also, how can 2500/2000 calories be a one size fits all caloric intake? Fine if you are cutting, but you won't gain any size on 2500 calories, and I almost never go below 3000, even when cutting.

Fat loss. With 293 grams of carbs a day, most of it either high GI or lactose... that is going to be difficult at best. Especially with the non-existant fat intake. Low fat meals cause the carbs eaten to effectively have a higher GI. You may wish to rethink your diet.

Just my 2 cc's.

 

[geoffgarst]

It is a nice diet for losing fat and condition/maintaining - I don't think you will bulk up on it or gain big muscle gains. It appears to be a solid all around diet for an athlete and it is very similar to mine. Good luck,

Geoff Garst

 

[Sleazy]

Thanks for the feedback guys. I am mainly trying to do what geoffgarst said and shed some fat and get a tone/fit body along with the weightlifting. I as of now don't have the desire to get huge pulsating muscles (although it would be nice ), maybe once I shed the fat and see what happens.

Now to just figure out how to cut down on the damn milk...can only take so much

 

[geoffgarst]

I think it is an excellent diet for getting tone and fit while shedding some bodyfat. Your abs will probably show more once you lose some bodyfat. Good luck!

Geoff

 

[Sleazy]

geoffgarst, got one question for you since you seem to be on a similiar diet as you said. Since drinking over half a gallon of milk seems a bit much to me do you think it would be okay to reduce the amount of milk in each shake to half and then add a banana to each shake. The banana adds just about the same amount of carbs and calories that the milk displaces so it about evens out. And if im not mistaken they are both simple carbs so it wouldn't really matter as long as i keep the nutritional balance correct? (my first shake has fruit with it after a workout as it supposedly helps recooping so it would basically be like the first one all day without all the milk.) Any help would be great again, also thanks for all your time guys