help tweak my diet...

[njlw226]

guys, im about 5-10 and weighed in today right at 170. my guess is that im between 8 and 10 % bf. whatever it is, i want to drop it maybe a percentage or two but keep as much of my muscle as possible. im going to list the diet that got me there (ive been stuck at this point for about a month or two) and see what you guys can tell me.

730am - 1/2 cup of old fashioned quaker oats, 1 whey protein shake

1130am - 1 turkey sandwich on whole wheat bread with fat free cheese and 1 can of tuna

330 - 1 turkey sandwich on whole wheat bread with fat free cheese and 1 apple

530-workout

630- post workout shake - two scoops of whey protein, 1 scoop of dextrose

930- 2 chicken breasts

1030- 1 tbsp of flax seed oil

my calcs: 194 grams of protein, 170 grams of carbs, 45 grams of fat. 1860 total calories.

im also taking 5 gms of creatine, 5 gms of glutamine, and a multi vitamin daily.

here is what i want to know-
any tweaks or anything missing?
my work schedule limits when and what i can eat. im thinking about drinking a glass of 2% milk before i head to work instead of the protien shake at 730. this would give me some more fat that i think i need to help my body make more testosterone, and would add calcium that i probably need. i would then eat the oats at work at about 830 or so. the problem with work is i get the munchies bigtime after eating, but dont want to add more calories so i get kinda hungry. anything i can munch on at work that wont add too many cals? thanks for the help guys. K for the good responses!!

 

[Stryc-9]

The fat you get from the milk will be minimal - so you could use some other good sources of EFA's (perhaps nuts to snack on at work?) - or another tablespoon or two of flax oil thrown in somewhere?

You might also try adding some low GI carbs to your protein meal at 9:30 (and perhaps even consider taking this meal at 8:30 so you're not going three hours with no food following your p/w shake). I'd also suggest adding some protein to the flax seed oil you take at 10:30 (for a steady stream of AA throughout the night).

When trying to lean down, the first things I tend to drop are breads (yup, even wheat breads) and fruit. So you could lose the apple all together - have a fat source instead? - and switch out the sandwiches for something like sweet potatoes, etc., (basically, something less processed than bread).

Oh and of course, don't forget to drink water, water, and more water!

 

[|D_J^B_J|]

I'd take the advice given above by Stryc and also incorporate fibrous vegetables into your diet. Examples include spinach, broccoli, brussel sprouts, cabbage, cucumber, cauliflower, asparagus, mushrooms, peppers, green beans, etc.

 

[AClarke]

How many cals are you saying are in those turkey sandwiches??? I have an odd feeling that youre lowballing your cals on that...

Also... why not have egg whites in the morning instead of a whey shake??? I hear that is better for you in the morning...

 

[njlw226]

thanks for the replies so far guys. here are a couple questions:

the substitution of the milk wasnt necessarily to get more fat. it was more to add calcium that i need, and to help keep fill my stomach in the morning until i get to work.

about the adding carbs at my dinner. i was thinking about dropping one of the chicken breasts and adding either some broccoli or green beans but is this too late to eat carbs? i go to bed anywhere between a half hour to an hour after this meal.

i would love to snack on nuts at work but i hate nuts. anyone else have any idea of something that i can stop my cravings at work while not adding too many calories?

i was thinking about switching out the chicken in my last meal for lean ground beef once or twice a week. opinions?

also, looking at the above i recalculated my calories and i came out to about 1980. current macro: protein 44%, carbs 35%, and fat 21%. id like to cut out some cals and bring my macro closer to pro 40%, carbs 30% and fat 30%. keep in mind i am starving at work so whatever i change i wouldnt feel comfortable taking anything out of my meals before workout. thanks.

 

[6_pak]

guys, im about 5-10 and weighed in today right at 170. my guess is that im between 8 and 10 % bf. whatever it is, i want to drop it maybe a percentage or two but keep as much of my muscle as possible. im going to list the diet that got me there (ive been stuck at this point for about a month or two) and see what you guys can tell me.

730am - 1/2 cup of old fashioned quaker oats, 1 whey protein shake

1130am - 1 turkey sandwich on whole wheat bread with fat free cheese and 1 can of tuna

330 - 1 turkey sandwich on whole wheat bread with fat free cheese and 1 apple

530-workout

630- post workout shake - two scoops of whey protein, 1 scoop of dextrose

930- 2 chicken breasts

1030- 1 tbsp of flax seed oil

my calcs: 194 grams of protein, 170 grams of carbs, 45 grams of fat. 1860 total calories.

im also taking 5 gms of creatine, 5 gms of glutamine, and a multi vitamin daily.

here is what i want to know-
any tweaks or anything missing?
my work schedule limits when and what i can eat. im thinking about drinking a glass of 2% milk before i head to work instead of the protien shake at 730. this would give me some more fat that i think i need to help my body make more testosterone, and would add calcium that i probably need. i would then eat the oats at work at about 830 or so. the problem with work is i get the munchies bigtime after eating, but dont want to add more calories so i get kinda hungry. anything i can munch on at work that wont add too many cals? thanks for the help guys. K for the good responses!!

I would nix the bread as stated above as well.
Meal 1- 1/2 cup oats and 10 egg whites
Meal 2- 2 scoops of protein mixed with 1tbsp of flax
Meal 3- 6oz of Turkey/no bread/ 2 tbsp all natural pb
Workout
Meal 4- PWO- 2 scoops of protein/ 1/2c dextrose
Meal 5- 1 chicken breast and 1/2c of rice and veggies
Meal 6 1 chicken breast/ 1tbsp of flax/veggies

Eat meal 5 at 8:30 and meal 6 at 10:30. You cant consider flax oil a meal, ever. If you get hungry eat more fats(only the ones i've listed) or more protein. This diet is design to give you 3 pro/fat meals and 3 pro/carb meals. Also you can snack on vegetables. They're really in a category all to themselves, as they are basically considered a "free food". Drink lots of water, if you keep your stomach full of water you want get hungry. You could interchange lean beef for one of pro/fat meals.