Just saw a PROFESSIONAL Dietitian help?

[ark94]

Saw a registered dietion today. Learned lots of stuff, and need some help now.
We looked over my complete diet, and went through lots of stuff, for an hour straight.
She said that I should be having 1.8g/kg of weight. And I weigh approx. 73.6kg, so I should be having at maximum 120-140g of protein per day. Does this sound right? I have been going by 1.5g/lb bw.
As far as my diet goes, she said I should be reducing my protein intake a lot, and instead of my 4oz. Meat with every meal have 2.5oz.
Another thing that she said that I should be having milk, I cut out ALL milk when I start my cutting because of fat gain, but she said stick to skim milk, at least 3 glasses a day to be getting some calcium.
Also I should up my carbs, to make up for calories lost in the reduction of protein. Does not more carbs mean more fat gain? I am cutting so should I not keep my carbs lower?
My current diet has 40-60g of fat, 160g protein (220g with protein shakes +), and 80-100g of carbs. My maintenance is 1900calories, I am eating anywhere from 1600-1900calories a day.
Technically then if I reduce my protein intake to 120g, then I have to lower my foods substantially. And up my carbs, so won’t I gain fat with more carbs?
Stats
Age : 16
Weight : 162lb. (was 170lb. 3.5 weeks ago – end of bulk)
Height: 5foot 11inch
Here is my current diet – Somewhat she suggested is in the red. She did say I should drop my protein shakes all together. She also suggested I could drop some meat, and just have carbs or whatever. Like fruits and veggies. Maybe oats in there?
Wake up
1 Scoop Protein Powder

Breakfast
2 Whole Eggs (2 Egg Whites, or no eggs)
2 Egg Whites
1 Cup Potatoes, cooked pan (keep the same)
0.5 Cup Dark Red Kidney Beans (keep the same)
(maybe add some fruit)
Meal #1
0.5 Cup Wild Brown Rice
4oz. Fresh, Wild Atlantic Salmon (2.5oz of meat here)
(add fruit – raspberries, apple, blackberries, strawberries - any)
Meal #2
0.5 Cup Broccoli (keep the same)
4oz. Lean Ground Beef (or turkey), Cooked (2.5oz of meat here)
(add fruit – raspberries, apple, blackberries, strawberries – any)


Meal #3 (also Preworkout)
0.5 Cup Asparagus (keep the same)
4oz. Chicken, Broiled, Boneless, Skinless (2.5oz of meat here)
1 Large Apple (keep the same)
Meal #4 (after workout)
1 Scoop Protein Shake in 4-6oz. Water (take out protein, or keep and put in milk)
0.5 Cup Green Peas, Cooked (keep the same)
4oz. Salmon, Chicken, Ground Beef, or Pork Loin Chops (2.5oz of meat here)
have rice, or complex carb)
(add fruit – raspberries, apple, blackberries, strawberries - any)


What I wonder, is that will I lose muscle? I did have high liver enzymes, which is what she was concerned about, so I should reduce the protein. I still want to have the protein shakes, should I drop my protein from some meals, and add some other source like oats or something? Any idea? What about the milk, I don’t want to gain fat, I am cutting so will I not gain fat with skim milk? And the carbs, will I not gain fat with upped carbs?
INPUTTTT please and thanks. I am communicating with her through email, very nice of her to give me the email so I can ask her any questions you may have.

Here is what my diet would look like with the above in

Wake up
1 Scoop Protein Powder

Breakfast
2 Egg Whites
1 Cup Potatoes, cooked pan
0.5 Cup Dark Red Kidney Beans

Meal #1 (I could take out the salmon, and just have rice and fruit)
0.5 Cup Wild Brown Rice
2.5oz. Fresh, Wild Atlantic Salmon
1 Cup Fruit – Raspberries, Blueberries, Strawberries, Blackberries
Meal #2
0.5 Cup Broccoli
2.5oz. Lean Ground Beef (or turkey), Cooked
1 Cup Fruit – Raspberries, Blueberries, Strawberries, Blackberries


Meal #3 (also Preworkout)
0.5 Cup Asparagus
2.5oz. Chicken, Broiled, Boneless, Skinless
1 Large Apple


Meal #4 (after workout)
1 Scoop Protein Shake in 4-6oz. Water
0.5 Cup Green Peas, Cooked
2.5oz. Salmon, Chicken, Ground Beef, or Pork Loin Chops
0.5 Cup Wild Rice Brown
1 Cup Fruit – Raspberries, Blueberries, Strawberries, Blackberries

There may even be no meat in some of the meals. Is that bad? Good? Critique? Maybe even again that is too much and I should lower it. Any ideas?

 

[footdoc]

as someone who is well trained by the "establishment" I can tell you that the diets here such as the ckd are not in favor. However, you should talk to veteran bodybuilders here. They have more cutting edge info than doctors or dieticians. Just wait one of them will tell you what to to

 

[ark94]

as someone who is well trained by the "establishment" I can tell you that the diets here such as the ckd are not in favor. However, you should talk to veteran bodybuilders here. They have more cutting edge info than doctors or dieticians. Just wait one of them will tell you what to to

yeah some of the diets on here are fucked. I talked to joe d, and southernlord about my diet before my cut, i started on april 15th. And it went great, i started with calories around 1900-2200, with macros (p/c/f) - 170/130-160/80-100)

I have the hang of my diet, and every week i would lower my macros, so i would end up with 170/ 100-120/40-60.

The cutting has went well too, and my diet is working but i just wanted to see what other input i could get about the 1.8g protein/kg bw or 1.5g protein/ lb. bw. Also how my diet above looks etc, i just don't want to fuck up my liver.

 

[cable626]

I wrote a whole long post critiquing your diet, then saw you had high liver values. At 16 years old that is something you need to take care of. lowering protein sucks but your health comes first.

 

[footdoc]

See, I told you someone would set you straight. Follow this guys diet

 

[ark94]

I wrote a whole long post critiquing your diet, then saw you had high liver values. At 16 years old that is something you need to take care of. lowering protein sucks but your health comes first.

awwww i missed that, i have been mad sick and i just checked this. What was the diet?

Also, i had high liver values last summer, when i wasn't even lifting weights much at all, not as hard as now. And my diet sucked. But should i be lowering my protein down to 120g?

And second, is it 1g protein/kg of bw or 1g protein/lb of bw??

Any suggestions also on my diet above? Having more fruits and vegetables (carbs) will that not make me gain weight, or do you not count that as carbs. DO you only count say rice, or oats as carbs?

 

[mm107]

i went to school for RD...

its very different then HOW WE live our lives/diets...

most dont realize what is needed to achieve the goals we want..



and if your cutting, MILK is going to bloat you. Unless u are just one of those people who can have milk.

 

[ark94]

i went to school for RD...

its very different then HOW WE live our lives/diets...

most dont realize what is needed to achieve the goals we want..



and if your cutting, MILK is going to bloat you. Unless u are just one of those people who can have milk.

i don't really know if i get what your saying... so she was right about everything? Or bodybuilding is different than what they suggest,you have to do different things?

About the milk, she said that i needed milk because i am getting no calcium.... wtf? I haven't had milk for 2 weeks now. Does it really matter?

I guess what i am trying to ask with this post is that, should i listen to the dietition? I mean are dietions not just for average people, as in they want to eat better but do not play sports or weight lift, they just have crappy eating habits. So if you want to weight lift and stuff should your diet not be considerably different, because your doing more than just trying to eat right for good health, your trying to build muscle or cut fat or w/e your goals are? Should i do what she said, or can i leave it the way it is since i am cutting.

 

[footdoc]

you have high liver enzymes if you smoke pot....no big deal

 

[ark94]

you have high liver enzymes if you smoke pot....no big deal

hahah only thing is i have never smoked pot :O

 

[footdoc]

hahah only thing is i have never smoked pot :O

Then you may indeed have a problem

 

[ark94]

Then you may indeed have a problem

i hope not, i am going to get another blood test done soon so hopefully it turns out good.


So i am looking around, and just searching through people's cutting diets and they look completely different compared to mine. It is like they eat absolutely nothing, but somehow are still getting 2300calories in theirs or whatever.

Comparing the other cutting diets to mine, it would seem like mine is a mini bulk lol. however, i think other people go for the ckd stuff or whatever, is that not bad for the health in the long term? Will mine diet be healthy/ a safer alternative for long term health? Bit confused and i think im just asking pointless questions because my diet works, but im curious as to what input i can get.

it also looks that i don't have much carbs in my diet, but when i calculate it on fitday im getting close to 100g, or a bit more. However i hardly ever have any rice, or oats or anything. just pwo. then my carbs come mainly from my breakfast, during the day i just have vegetables and fruits.


I am always constantly adjusting my diet to sort of perfect it, and just looking around for more info in here to adjust my diet to.

I read this from somethihng joe d posted
"when cutting you need to start with your normal diet and first cut out all the junk. after that you would want to cut maybe 20% o your carbs and 20% of your fats while upping your Protein by 20%. other than that stay away from simple and medium carbs. eat 1 apple per day and eat broccoli or spinach 3 times per day. other than that avoid the other fruits and veggies. "

I have done that, and im curious why not have more fruits and veggies? I have added fruit before my workout because it sort of gives you that energy boost, other than that i don't have it. And broccoli or veggies i have 3 times a day, so i am following that.

not even sure if i should have posted any of this, my diet is attuned to this but i am just curious as to knowing if there is any input on taking out or adding other things into my diet.

I have lowered my meats though. Instead of 4oz. i have lowered it to 2.5oz, and 4oz. after my workout. Only because i had not been calculating my protein shakles in there, and realized i am having a bit more calories than maintenance if i include my protein shales.

I will post the revised diet later on if anyone is interested in critiquing it. not sure if i ever make any sense in any of my posts lol

 

[iron_matt-CB]

Take your bodyweight and times it by 15 then subtract 600 from that number... That's your target calorie range for a cut.. Aim to lose 1-1.5 lbs a week.. If you are not losing them either up your cardio or drop cals some more.. Keep protien at least 1gram per lb of bw... I like to keep my carbs at about 40% of my cals and the rest fats... Also take one day a week where you up your carbs double and reduce fat so you don't go to crazy with the cals, you want to eat at roughly your maintenance level on this day which is your bwx15... Hope this helps

 

[SpyWizard]

.8 g is what is in the books and what is published, if she told you anything else she could be in real trouble.. the answer is dietitians make menus for people to keep them alive healthy, and morbidly obese people, those with special medical needs..

they do not create eating programs for athletes, or body builders.. why?? because they could lose the license that they make money with.. so the answer is .8 per kg..

next thing you know she'll be telling to you eat fruit with the milk to get anti oxidants...

 

[ark94]

.8 g is what is in the books and what is published, if she told you anything else she could be in real trouble.. the answer is dietitians make menus for people to keep them alive healthy, and morbidly obese people, those with special medical needs..

they do not create eating programs for athletes, or body builders.. why?? because they could lose the license that they make money with.. so the answer is .8 per kg..

next thing you know she'll be telling to you eat fruit with the milk to get anti oxidants...

Hahah that bolded part we went over for like 10 minutes. i told her i was not going to drink and fucking milk, and she went on and on and on. so im just like, fine ill drink it... not

Okay, so doing the calorie check with what iron_matt said.
here is what i get:

162.0x15 = 2,430 - 600 = 1,830 calories

That is how my cut has been doing for the last month. And here is what my new diet looks like. Not much of a change, just added in a little bit/took some stuff out.

My macros (p/c/f)

Calories - 1,613
200.2g / 115.4g / 39.5g

I know i could probably up my calories if i added in another meal with rice. Here is my meals in a day.


Wake Up
1 scoop Whey Protein

Breakfast
3 Egg Whites (1 scoop whey protein mixed in - flavour it up)
1 Whole Egg
1 Cup Potatoes, Baked
0.5 Cup Dark Red Kidney Beans

Meal #1
2.5oz. meat (salmon, ground chicken, lean ground beef, turkey, lean ground turkey, tilapia fish)
0.5 cup vegetable (carrots, green beans, broccoli, asparagus, green peas)

Meal #2
2.5oz. meat (salmon, ground chicken, lean ground beef, turkey, lean ground turkey, tilapia fish)
0.5 cup vegetable (carrots, green beans, broccoli, asparagus, green peas)

Meal #3
2.5oz. meat (salmon, ground chicken, lean ground beef, turkey, lean ground turkey, tilapia fish)
1 Cup Fruit (blueberries, strawberries,blackberries,raspberries)

Meal #4 (PWO)
1 scoop Whey Protein
4oz meat (salmon, ground chicken, lean ground beef, turkey, lean ground turkey, tilapia fish)
1 cup vegetable (carrots, green beans, broccoli, asparagus, green peas)
0.5 Cup Brown Rice, Wild

Normally my last meal is at 6:00 or 6:30 and i go to bed at 10 ish. I don't have anything to eat in between that time however.

How does that look now? I revised it in that i added more carbs pwo, and having fruits always before a workout. Also having vegetables 3 times a day, rather than 4.

My calories are usually going to be that range, sometimes lower. Should i up then to 1800?

If i should, should i add Brown Rice into my pre workout meal (Meal #3). I think that would up my calories to 1800, however it does end up putting my carbs higher.

 

[ledhead]

Dude, the only way you find out what works for you is"trial and error. Take some peoples advice, but in reality
you have to find out for your self what works for, and that can take years.

 

[ark94]

Dude, the only way you find out what works for you is"trial and error. Take some peoples advice, but in reality
you have to find out for your self what works for, and that can take years.

thats the only part that sucks. I ask around here to see what people have to say that have more experience, but i do realize everyone's body is different.

I have been doing trial and error since i started this cut. and i just post here to see what people say, so i can get the most out of what i do rather than fucking things up and taking longer than needed. that in mind, im not looking for quick results, just the best results i can get in the best time.

 

[ledhead]

thats the only part that sucks. I ask around here to see what people have to say that have more experience, but i do realize everyone's body is different.

I have been doing trial and error since i started this cut. and i just post here to see what people say, so i can get the most out of what i do rather than fucking things up and taking longer than needed. that in mind, im not looking for quick results, just the best results i can get in the best time.

Buddy, your 5"11and 170 ilb and your sixteen yrs old. You can eat whatever you get
your hands on and not get fat.

However, if you that determined to have a diet implimented IMO eat every 2 1/2 hrs
50-50 protein carbs evey meal.eat 7-8 meals a day.

protein; eggs,steak,fish, tuna.

eat complex carbs through-out the day: oatmeal,brown rice, ect

take simple carbs right after you lift lift (dextrose)

PM Needto for some advice on good Sups.

you should be goodto go!

 

[smtimelevi]

dont listen to that dietician. it pains me to hear that shit from her. broccoli has a much if not more calcium than milk. if your cutting, no dairy. dieticians are for fat chicks. your a male and are training like an athlete. just like joe d said, thats the only advice she can legaly give. if she says otherwise, even if she knows better she can loose her liscence.

dude, it really is trial and error. im pretty much just repeating joe d. start at maintenence an play around with macros and cals until you see desired results. then increase cardio. theres no magic number. the only things you really need to watch is the mirror and the scale.

Also i just wana congradulate you on your detication and discipline at such a young age. you are a very motivaded 16 year old. i wish i had the mind set you do at 16. instead i was only doing upperbody workouts and eating like crap,lol. i didnt get to where your at until i was 18 or 19. keep up the hard work and keep leasrning. you will go far. i wouldnt be suprised if you were that dieticians boss at the gym one day the rate your goin,lol.

 

[trex74]

just to let you know I do not use any dairy except for skim milk in my tea/coffee, but I take calcium supplements twice a day to make up for it.

 

[ark94]

dont listen to that dietician. it pains me to hear that shit from her. broccoli has a much if not more calcium than milk. if your cutting, no dairy. dieticians are for fat chicks. your a male and are training like an athlete. just like joe d said, thats the only advice she can legaly give. if she says otherwise, even if she knows better she can loose her liscence.

dude, it really is trial and error. im pretty much just repeating joe d. start at maintenence an play around with macros and cals until you see desired results. then increase cardio. theres no magic number. the only things you really need to watch is the mirror and the scale.

Also i just wana congradulate you on your detication and discipline at such a young age. you are a very motivaded 16 year old. i wish i had the mind set you do at 16. instead i was only doing upperbody workouts and eating like crap,lol. i didnt get to where your at until i was 18 or 19. keep up the hard work and keep leasrning. you will go far. i wouldnt be suprised if you were that dieticians boss at the gym one day the rate your goin,lol.

Well i have done a month tomorrow of cutting. My diet that i have in the few posts above, is exactly what i follow, right down to the exact measurements. It is very tough to do it, to follow this so closely, a lot of my time is dedicated to diet lol. But it gets easy, it just becomes a habit, it took me a while to get this down after my mini bulk, and now its going great. Thanks for the comment smtimelevi.

I have a question about protein powder. Like i put in my diet, i take 3 scoops on workout days, and 2 on non workout days. Workout i have 1 morning (waking up), 1 scoop in my eggs (flavour), then 1 scoop after my workout.

On off days, however i normally do my HIIT, or am fasted cardio on off days i have my protein like 1 morning (waking up), 1 scoop in my eggs (flavour), and nothing after. Should i have a scoop after running or before? Or not after at all? I hear that the insulin spikes slow down fat loss, and it sort of counteracts the point of running. Is it okay to take after a run or no? Just stick to the meal i have? I always have a meal, but i do take protein on top of that because my meal is not ready right when i am done.

Btw, since April 15th, i started at 169.0 - 170.0lb down to 160.0 - 162.0 lbs. So i guess i am going at a 1.5lb per week rate.

 

[spk55]

its funny how after all the schooling, some registered dietitians say eat the whole egg, some say just the whites..?????
it all goes back to the old school way of healthy eating. a healthy diet as close to earth as possible, and everything in moderation.
none of this bulking up to look like a slob in order to gain 20#'s on a bench press then cut to loose 25 #'s to bring out a few veins??? so unhealthy.
dont follow the veteran bodybuilders way, cause half them are dead or had strokes and everything else go wrong with them. eat healthy in moderation.
just my opinion.

 

[smtimelevi]

Dont obcess about ingesting protien the minuete u roll outa bed. it takes me 20-30 min for me to make breakfast in the morning before i actually eat it. i think im doin pretty good,lol. if im really hungry ill eat a bannana while im making breakfast.

protien wont raise insulin levels. sugars will. i personally eat before cardio. ive tried fasted cardio, i drag ass. i recommend eating good breakfast, then doing your cardio. it will give you the energy to push longer, and harder. that could result in a high energy expendature and burn more cals. just dont eat so much that you feel like puking. ive found that doing cardio seperate from weights works better for me but thats cuz my schedule is allowing me to do that right now. just try different things until you find what works for you.

 

[lorinabrown]

Please remain distribution more and more in a row.
I expect we all have good discussion.

 

[ark94]

Dont obcess about ingesting protien the minuete u roll outa bed. it takes me 20-30 min for me to make breakfast in the morning before i actually eat it. i think im doin pretty good,lol. if im really hungry ill eat a bannana while im making breakfast.

protien wont raise insulin levels. sugars will. i personally eat before cardio. ive tried fasted cardio, i drag ass. i recommend eating good breakfast, then doing your cardio. it will give you the energy to push longer, and harder. that could result in a high energy expendature and burn more cals. just dont eat so much that you feel like puking. ive found that doing cardio seperate from weights works better for me but thats cuz my schedule is allowing me to do that right now. just try different things until you find what works for you.

i don't really obsess about taking it in right away, it is just in general that is the first thing i have. i normally take it 20minutes (or whenever im done showering) after waking up, then eat 30minutes later (takes that long to make my breakfast).



Okay, so the diet i posted i have been following very strict, right down to the exact measurement for the last month and i like it. Only thing i am getting a bit bored of the meats. So today when i went grocery shopping with my mom, i spent a lot more time in the meat section. I bought pork tenderloin, it has per 100g - 110 calories, 3g fat, and 21g protein. 100g = 3.5oz.

Is that not good? I looked for good meat that was not high in fat, is that the right thing to do? Or should i stay away from certain types of meats? I mean i am honestly getting sick of chicken, and turkey cutlets. I love the salmon, tilapia fish, and the ground beef. ground chicken and turkey is sort of getting on my nerves now, i don't mind it much but still looking around for some variety.

Any suggestions for meat when i go next time? How about getting fresh cut pork or whatever, or beef or lamb? They have somebody there who cuts whatever.

 

[smtimelevi]

eat it all. mix it up. i cant eat boneless skinless chicken breast 24/7. get the lean cuts. pork, fish, beef, chicken, turkey. it hard to find lean lamb that doesnt cost an arm and a leg though. lamb is definatly a nice treat.
lamb, some beans , chopped onions and some tomatoes on a whole grain pita. it will feel like your cheating, but your not! i love making different stuff to take tho monotony out of "dieting" i used to look at this stuff as dieting and training. now as i get older its a life style. day in day out, going to the gym and eating healthy isnt a quick fix. dont get bored doin the same routine over and over, gym or kitchen. just never stop asking why, never stop learning.

 

[ark94]

eat it all. mix it up. i cant eat boneless skinless chicken breast 24/7. get the lean cuts. pork, fish, beef, chicken, turkey. it hard to find lean lamb that doesnt cost an arm and a leg though. lamb is definatly a nice treat.
lamb, some beans , chopped onions and some tomatoes on a whole grain pita. it will feel like your cheating, but your not! i love making different stuff to take tho monotony out of "dieting" i used to look at this stuff as dieting and training. now as i get older its a life style. day in day out, going to the gym and eating healthy isnt a quick fix. dont get bored doin the same routine over and over, gym or kitchen. just never stop asking why, never stop learning.

Never do lol

Yeah, the lamb i buy once in a while costs around 50-80bucks, only if its really lean. Otherwise around 20-50bucks for it with all the fat on it.

Yeah at first that was the same as me, i saw this as a diet. But its a way of life, a healthy lifestyle as opposed to eating whatever. I was sooo skeptical about all this stuff at first, eating 6-7times a day, smaller meals, all that stuff. Now i see that wow, its not that bad and i never really get hungry. And i don't bloat a lot after eating food, it just goes through as opposed to before when i would eat a small breakfast, big lunch, and bigger dinner hahah. With eating little things in between. That was over 6 months ago though, now i have learned to cook, and prepare some meals myself to help my mom out lol. My weekends are dedicated to preparing foods, but then again most of my time is dedicated to food planning etc lol.

So far the cut has been going great.
My macros are staying at 40-50g fat, 90-110g carbs, and 150-200g protein. Calories are staying between 1400-1700. Going to do this for another month or so, or until i feel like i have cut enough fat then i am going to lean bulk, or eat maintenace for the summer so i can play soccer then definitely bulk after summer.

Just wondering though, when lean bulking how do you get so many calories while trying to keep the fats low?

 

[downunder hunter]

I didnt read all of the posts but if your not seeing a sports dietician your not going to get the advice you need as a bodybuilder/athlete. people with cronic diseases, aids, diabetes, obesity etc see dieticians. You need to see a sports nutritionist/dietician mate. If you have health problems and thats why you were referred there follow their nutritional plan.