Hansil - how does this look

[fitguyinma]

i looked at your thread regarding the diet plan

i wrote this up - tell me if this looks good or is total crap

i am 219 lbs

thanx

meal 1

2 cups cheerios
6 oz turkey
3 oz chicken
.5 cup multi bran chex

total - P/85 C/50.75 F/15.2

meal 2

mrp

total - P/50 C/25 F/0

meal 3

1 cup cheerios
1 cup corn
8 oz turkey

total- P/82.2 C/45 F/12.4

meal 4

1 large pear

total - P/.30 C/12.5 F/0

meal 5

8 oz turkey
3 cups lettuce

total- P/76 C/6.6 F/9.4

meal 6

Whey shake (after workout ..before bed)

total- 40 Protein


total comes out to be around

332 P 140 C and 37 F

 

[fitguyinma]

just wanted to add that it seems like alot of turkey - but i really like turkey

uhmm for 8oz of turkey i could sub in 7 oz of chicken to get the same amount of protein ..

i just had turkey listed for basic idea to get protein count

thanx

TOm

 

[Babyfaced Assassin]

Im not hansel but aren't cheerios and bran chex high GI cereals? why not stick to good old oatmeal?
also you dont have much really good, nutrient dense veggies. Corn's just nice tasting but high in carbs and lettuce is ok but you can probably do alot better with brocolli, spinach and kale and stuff like that

Post workout you should get some High glycemic carbs in to replenish glycogen stores

Meal 4, just a pear? No protein? add some protein here. maybe ditch the pair


Oh and where are your EFAs coming from?
your fat is way too low my friend. Get a tbsp of Flax and a tbsp of fish oils (or instead of the pear chuck in a tin of salmon)

 

[fitguyinma]

thanx for the reply babyfaced

i am new to all of this so you will have to break it down in lamens terms for me

uhmmm

so i should sub in some broccoli or green pepper for the corn ??? ...

also post work out - a few hours later i go to bed .. are the carbs going to make a difference ? ... and where can i get the carbs that i need ( like what kinda drinks)

 

[fitguyinma]

also - not a big fan of fish so the salmon is out

uhmm when should i take the fish oils and the other stuff .

also - should i take some protein from one of the other meals and add it with the pear ?


also what are EFA's ?

 

[Babyfaced Assassin]

EFAs are essentail fatty acids and are important for good health.
They help with skin, joints, and even may help u lose fat!
Vitamins such as A K and E are fat absorbant which means they need fat in order to be assimilated properly anyway so cutting fat too low is a big nono

essential fatty acids can be found in Flax oil (a good choice!)
olive oil, raw nuts, fish and avacados

As to when to eat them? Well the general concecus and what works for me is to eat them alone with protein and not combine them with carbs

i split my daily meals 6 ways. 3 are from protein and carbs, three from protein and fats.
It's reccomended to have the carb + protein (P+C) earlier in the day, say your first three meals but my workouts are all over the place so i focus my carbs around my workouts


as for working out late? well I do this too. One thing i was told and i like the quote is "Carbs after excercise aren't used for evil" lol
so if you workout late, even right before you sleep, it's better to get your carbs in then

I usually finish evening workouts by around 9pm and i have a high GI glucose shake with whey straight away. an hour later i will have grilled chicken with vegetables. this is working for me so far.

If you're interested to see what my diet looks like i'll post it now:
(macronutrient breakdown is P/C/F)

Breakfast:

1/2 cup Oatmeal + 2 scoops of whey powder
green tea
(40/35/5)
usually i do HIIT in the mornings, i chuck in a banana too boosting carbs to around 55g

Snack:

2 Scoops Whey Powder
1 tbsp UDO's Flax oil
(40/5/15)

Lunch:

Grilled Salmon
Steamed Vegetables (Brocolli, green beans and spinach)
(30/10/20)

Snack/Pre workout:

Homemade MRP:
2 Scoops Whey Powder
1/2 glass Soy Milk mixed with 1/2 glass water
1/4 cup Oats blended
pinch of Xanthan Gum for thickness
(40/20/5)

Workout

Post Workout Shake
(25/50/0)

Dinner
Chicken breast
Steamed veggies
tsp of olive oil
(35/10/10)

This diet has worked for me as in the past 5 weeks of sticking to this i've gone from 12%bf to estimated 10% (According to my electronic calipers)

My before and after pics are showing results too