please critique my diet

[mcbruiser]

Time Meal Protein Carbs Fat Calories

7:00 Snack
1 scoop (29g) Whey Isolate 26 0 0 105
7:01 30-60 mins low intensity cardio

8:30 Meal
1 cup egg whites 25 0 0 100
81g (1 cup) Oats 12 52 4 310
1 scoop (29g) Whey Isolate 26 0 0 105
2 Fish Oil capsules 0 0 2 20

11:00 Meal
2 scoop (60g) Whey Isolate 52 0 0 210
2 Phsylum Husk Caps 0 0 0 0

12:30 Workout

13:30 Post-workout Drink
2 scoops (60g) Whey Isolate 52 0 0 210
1.5 cups Cranberry Juice 0 50 0 195

14:30 Post-workout Meal
8 oz Chicken 50 0 7 265
8 oz Sweet Potato 0 50 0 100
2 Glucorell-R (r-ALA) caps 0 0 0 0

16:30 Meal
8 oz Lean Beef (93% lean) 50 0 12 300
3 Fish Oil caps 0 0 3 30

19:00 Meal
8 oz Chicken 50 0 7 265
1 cup Veggies 0 10 0 40
1 Tbsp Olive Oil 0 0 14 125

22:30 Meal
12 oz Fat Free Cottage Cheese 39 15 0 240
1 Tbsp UDO's Oil 0 0 14 125
2 Physlum Husk Caps 0 0 0 0

TOTAL 382 177 63 2745

I am trying to cut some bodyfat and lose as little muscle as possible (i'm natural, btw) before going on a bulking cycle. Right now my stats are 5'7" 192 @ 11%bf. Would like to be 7-8%.

My questions:

is it okay to have the whey before my cardio? or is that negatively impacting my cardio? again, i don't want to lose much muscle.

is the 11:00 meal ok? or should i sub with real food? there's not a lot of time b/w my 8:30 meal and 12:30 workout for two meals. also, should i move some carbs here for pre-workout?

is cottage cheese okay before bed? i've heard it is, but it does come with some carbs.

should i cut more carbs after a few weeks?

any other advice appreciated.

 

[reelbig004]

Your meal plan looks real good. To answer your questions

1. You should run on an empty stomach. This will maximize fat burning while minimizing muscle loss.

2. The pre workout shake looks good. I would include some slow digesting carbs such as oatmeal with it. 1/2 cup to cup would be optimal.

3. Cottage Cheese is good to eat before bed. If it concerns you, eat a protein shake instead.

I would not cut out any more carbs. Your carb count is already low and I feel carbs are necessary for optimum protein absorption and energy. If you start running in the morning on an empty stomach, I think you will see a quick change in your body composition and and body fat percentage.

 

[mcbruiser]

Ok, I suspected that about the morning protein. I may just cut that and go to ~350g protein ED.

I'll find something to add to the pre-workout meal in the form of carbs, thanks.

I'm a little worried that my overall Calories are too low. I'm going under the assumption that it takes 19 Calories to maintain 1 lb of body mass. At my current weight, 192lbs@11%bf, I would need 192 x 19 or 3648 Calories to maintain. To lose bodyfat, I will have to either lower that, let's say by 500 Calories, or adjust for a target weight, like 185 (3515 Calories). Is my logic correct there?

Right now my meal plan totals 2745 Calories ED... is that too little? Am I in danger of burning muscle?

thanks.

 

[mcbruiser]

2. The pre workout shake looks good. I would include some slow digesting carbs such as oatmeal with it. 1/2 cup to cup would be optimal.

how about some low GI fruit? according to my GI chart, dried apricots have a GI of 44, much lower than a sweet potato even. Not sure how GI relates to digestion time. Would this be a good choice?

 

[JKurz1]

how about some low GI fruit? according to my GI chart, dried apricots have a GI of 44, much lower than a sweet potato even. Not sure how GI relates to digestion time. Would this be a good choice?

CAREFULL! Usually loaded with sugar!

 

[Omegasox]

Right now my meal plan totals 2745 Calories ED... is that too little? Am I in danger of burning muscle?

thanks.

At 200 lbs, I'm taking in 2200 calories and haven't seen any noticeable muscle loss and fat loss is fairly slow right now. But it all depends how active you are throughout the day, I'm pretty sedentary.

 

[mcbruiser]

wow.. only 2200 Calories? that doesn't seem like much at all. That's only 11 Calories per lb... I would think you'd be dropping weight like crazy, even if you are just sedentary. I've always heard that your BMR is your weight x 12, and that's if you just lie in bed all day. Do you work out at all?

 

[JKurz1]

Cant be accurate, unless you have zero muscle tone, as muscle burns quite a bit of calories even if you are sedetary.............

 

[Omegasox]

wow.. only 2200 Calories? that doesn't seem like much at all. That's only 11 Calories per lb... I would think you'd be dropping weight like crazy, even if you are just sedentary. I've always heard that your BMR is your weight x 12, and that's if you just lie in bed all day. Do you work out at all?

Light cardio for 20 minutes, 5 days a week first thing in the morning. Moderate lifting for an hour, 4 days a week. It's not as if I have a ton of weight to lose though, just 5-10 pounds off my abs/love handles. Keep in mind there is drinking involved on fridays as well, so that doesn't help. I have my diet posted in this forum, probably on the next page.