Please Critique My Diet 40-30-30

[SCHNiKEN]

This is my third day on a 40-30-30 type diet. I am posting the first days complete foods and percentages.. please take a look at it and let me know anything you see wrong.. or anything you see right.. also please let me know what kind of results anyone has made on this type of diet.

I am currently ~205 ~14 BF 6'1

Cals Prot Carb Fat
Meal 1
1 Oatmeal 170 5 33 2
1 Cup Milk 150 8 12 8
1 Scoop PP 110 22 3 1.5

Total: 430 35 48 11.5



Meal 2
1 1/2 Prot Pow 165 33 3 1.5
3 cups apples 195 0 48 0
Salad w/ Italion dr. 160 0 6 16

Total: 520 33 57 17.5



Meal 3 Chicken 3.0 Ounces 140 27 0 3
2 Tlbspoons PB 190 7 7 16
String Beans 1 160 4 34 0

Total: 490 38 41 19



Meal 4 1 1/2 Protien Pow 165 33 3 1.5
Apples 3 cups 195 0 48 0
1 Tbl Olive Oil 120 0 0 16

Total: 480 33 51 17.5



Meal 5 1 1/2 cups rice 345 7.5 75 1.5
1 1/2 Protien Pow 165 33 3 1.5

Total: 510 40.5 78 3



Combined Total: 2430 179.5 275 68.5


Combined Percentages:
P C F
30.3465765 46.49196957 23.16145393

The percentages at the end are a little off because in my fifth meal it was my post workout meal and i used more protien and carbs instead of including fat which kinda threw off the overall percentage. The percentages before my postworkout meal were almost exactly on the dot, no more then 2 or 3 percent off..

Please Shoot away guys.. and let me know how you did on this type of diet also..

By the way how do you get the message to look right when righting up something like this?

 

[Onenameleft]

Those percentages are actually ok.. Some people respond well to a 50/30/20 diet, so 45/30/25 is certainly not out of line. You might add some peanut butter in there (very little) just to get the fats up and make sure you're getting the fats you need. Any kind of nuts would be ok. The only concern I'd have is your overall calories. 2430 at 205lbs is right at 12Xbw. Depending on your metabolism, and workout routine, that might have to be changed. It actually could go either way. I'd stay where you are, and see how the weight changes over the first few weeks. If you're averaging losing more than 2lbs a week, I'd up the cals a little, and if your losing less than 1lb a week, I'd drop them. Overall it looks good though. You also might consider getting all your carbs in before 3 or 4 o'clock. That's been something that helps me. I eat mostly protein meals in the evening. Those are my opinons. Mr. X, and some of the other guys may be able to tweak it more than that though, and I'm sure diamond will tell you to drop the carbs below 20g if you expect to lose weight.. Good luck, and let us know how the progress goes.
OnameL

 

[SCHNiKEN]

Thanx alot for that reply.. Im figuring that if i keep my ratios in a balanced mode somewhere near or inbetween 40-30-30 and 50-30-20 then i will be able to loose wieght as long as the calories are kept at the right spot. The first two days i lost like 4 or 5 pounds.. it has to be all water i do get very bloated when i eat whatever i want... and then loose alot in the first few days when i start eating good again... Now should i include that first few pounds of water in the average of my wieght lose per week? Or should i just start counting pounds per week now... i was thinking of counting that 4 or 5 pounds of water as just 1 pound and add that onto whatever else I loose this week.. and then use that number averaged with next week to determine whether i should increase, maintain, or decrease the calories..

 

[Murman]

Hello SCHNiKEN

I tried MrX's way on getting your Cal,Pro,Carb's and fat and here is what i got.

Weight 205x12 - Daily Cal - 2460
40/30/30

Pro - per day - 246
Carbs - per day - 184.5
Fat - per day - 82

Like Onenameleft said you may want to play around with it and get the Carb's and Fat down if your trying to lose weight. The 50/30/20 is working good for me.

Good luck!!

 

[Murman]

Weight yourself in the morning before you eat and drink alot of water about a gallon aday.
An weight yourself once a week.

 

[blood_drinker]

I think you ought to up the protein . You weigh 200lbs+ correct? 176g of protein is too little . BARE minimum should be 200g, but I would go for more than that. 1.5g per pound of bw. Otherwise (trust me) overtraining on cardio will be very easy. The extra protein is going to help you in the long run.

I also suggest that you lower carbs.
1) To make up for extra protein cals
2) Lower them in the evenings, and put the fats in with the protein separetly, as this makes up for the energy loss. Meaning, instead of having rice and chicken in meal 5, have chicken with a tbsp or two of olive oil.
3) If you do this you will have even lower carb stores and makes morning cardio easier to tap into fat stores (again, the never ending conflict. It has worked though for 90% of the ppl in this board, and with the high protein intake, you are practically sure to lose virtually any muscle).

Another critique is that you NEED a post workout meal. I knew my thread should be kept up longer...
Search for (THE IMPORTANCE OF POST WORKOUT MEALS CONSIDERING WE ALL LIFT WEIGHTS). - blood_drinker
Are you performing morning cardio? Do so at 4x a week.
Also, try 20 mins of cardio after every weight session (except leg day) and eat your post workout immediately after.

 

[SCHNiKEN]

blood drinker thanks alot for the opinions. My postworkout meal is there.. its meal 5 whey protien and rice.. Thanx everyone

 

[Crazy K]

It looks like you could use more healthy fats. Maybe put some flaxseed meal or high lignan flax oil in with your oatmeal (fat and fiber). Flax oil is actually better than olive oil, and it has much more of the GLA , otherwise known as fat burning fats.

 

[blood_drinker]

rice for post workout? Try dextrose and whey.

 

[SCHNiKEN]

Can you reccomend any good dextrose or somewhere good to get it?