Please Critique my diet

[aaron1115767]

Breakfast - 4 egg white with 1 whole egg scrambled, 2 pieces toast
calories 330, carbs 40.1, protein 29.2, fat 8.8

Mid Morning snack - Whey protein shake w/2% milk
calories 250, carbs 18, protein 28, fat 7

Lunch - Boneless, skinless chicken breast, 1/2 cup brown rice, 1/2 cup corn
calories 470, carbs 53, protein 81, fat 4.75

Afternoon snack - Whey protein shake w/2% milk
calories 250, carbs 18, protein 28, fat 7

Supper - Boneless skinless chicken breast, baked pot (plain) green beans, salad
calories 500, carbs 70, protein 56, fat 3

Before Bed - Whey protein shake w/2% milk
calories 250, carbs 18, protein 28, fat 7

Total for day - calories 2050, carbs 217, protein 250, fat 38
I am currently 5'9", 183, approx 18%bf. I want to lose approx. 18 lbs, and get down to 10% bf. I currently lift 5 days a week and do cardio each day. I am new to this and am asking the regulars on here to critique this and let me know if this is possible by June 1, 2005

Any help will be appreciated.

 

[Daisy_Girl]

I would drop:

1) the toast. Replace with 1cup Oatmeal made with water, sweeten with splenda if needed

2) the corn. GI is way too high to cut. Replace with green veggie.

3) all the 2% milk. If need milk, replace with Skim. Better yet, 1/2 skim, 1/2 water. Most people, when cutting, do just water.

4) I'd drop the HUGE potato at dinner (70g carb?). You are better having the starchy carbs earlier in the day. If you must have it, limit potato to about 3 oz.

Also,

Before bed, the Whey shake should have some fat in it to help slow digestion. Add 1 tblsp Olive or Flax Oil. This will also help because you need more fat. If you add the oil, then also add almonds to your mid-morning snack (about 15).

 

[aaron1115767]

I would drop:


1) the toast. Replace with 1cup Oatmeal made with water, sweeten with splenda if needed

2) the corn. GI is way too high to cut. Replace with green veggie.

3) all the 2% milk. If need milk, replace with Skim. Better yet, 1/2 skim, 1/2 water. Most people, when cutting, do just water.

4) I'd drop the HUGE potato at dinner (70g carb?). You are better having the starchy carbs earlier in the day. If you must have it, limit potato to about 3 oz.

Also,

Before bed, the Whey shake should have some fat in it to help slow digestion. Add 1 tblsp Olive or Flax Oil. This will also help because you need more fat. If you add the oil, then also add almonds to your mid-morning snack (about 15).

Thanks for your suggestions. One question - Why drop all of the 2% milk and what does the flax and olive oil do ? ( guess its two ?'s)

 

[Daisy_Girl]

Flax and Olive oil are healthy fats. You must eat fat to lose fat.

2% milk is high in sugar and adds extra calories. It contains fat, but you are better off getting fats from healthy oils and almonds.

My question is WHY drink the milk? Maybe someone else can come up with a reason why you should keep the milk, but I can't think of one reason. Dairy is typically not a good cutting food, esp. 2% milk.

 

[6_pak]

Thanks for your suggestions. One question - Why drop all of the 2% milk and what does the flax and olive oil do ? ( guess its two ?'s)

Dairy= lactose. Doesnt do anything beneficial unless you call taking a sh*t every hour beneficial. Thats the affect on me, anyways. 20 or 30 yrs ago before whey was introduced into the bb world, milk was the main source of protein for many bb'ers, but they used it for the protein benefits. Currently, there are better options for protein and also to reach your dietary goals.
Daisy gave some great advice, but as mentioned in earlier threads, find what works for you.

 

[WildGuy30]

That is very interesting on the dairy. I have always drank lots of skim milk while either bulking or cutting. Currently I am cutting, and have been making some pretty good progress. Maybe that will increase if I cut the dairy and increase protein and calcium from other sources?
I usually have two shakes per day, about 8 oz per shake. They consist of skim milk, vanilla yogurt, whey, flaxseed, frozen strawberries, ANPB, and banana. From what I have read here, the only thing in my shake that seems correct is the whey, flax and PB.
Should I just replace the milk with water and leave out the fruit?

Paul

 

[Daisy_Girl]

That is very interesting on the dairy. I have always drank lots of skim milk while either bulking or cutting. Currently I am cutting, and have been making some pretty good progress. Maybe that will increase if I cut the dairy and increase protein and calcium from other sources?
I usually have two shakes per day, about 8 oz per shake. They consist of skim milk, vanilla yogurt, whey, flaxseed, frozen strawberries, ANPB, and banana. From what I have read here, the only thing in my shake that seems correct is the whey, flax and PB.
Should I just replace the milk with water and leave out the fruit?

Paul

Maybe.

But then again, if you are making good progress, why change anything?

Everyone is different, so if you are able to cut drinking milk and eating fruit - then that is great. It IS healthier than cutting everything out. I wish I could, I can't do either when cutting. (which is why I stopped aggressively cutting)

If you want to try to make a small change to see if it makes results come faster, then maybe make the shake with 4oz water and 4oz skim milk. Also, half the amount of strawberries. This will allow you to keep the things in your doet, but in smaller amounts.

 

[aaron1115767]

Just wana say thanks for all the advice and I will let you know how I am doing, especially Daisy for the numerous replys. Thanks again.

 

[JoBu]

Overall it's decent. I'm assuming that since you are lifting 5 days/week that you are interested in more than just cutting fat. If this is the case then I wouldn't be concerned about the carbs you have in the diet. People always jump on milk when they see it listed in someone's diet but in moderation I don't think it's a big deal. Assuming you use 8oz for each of your 2 shakes we're only talking about ~30g of sugars total split between two meals. In my opinion, if milk makes your shakes more enjoyable then don't worry about it. Nothing wrong with a little fruit either. Put that afternoon shake 30min before you lift and it's all good. I'd replace that baked tater with either 1/2 cup of brown rice or 1/2 of a sweet tater. Oatmeal would also be a good addition to breakfast in place of the toast.

Now, if you want to focus 100% on cutting BF then I would definitely drop any significant carbs in the second half of the day...make that afternoon shake your last dose of carbs...and tweak your mid-morning shake to reduce sugars.

If you want to go hardcore and cut some BF quickly give CKD a shot for a few weeks...you can always transition back to a more balanced diet like you have going now after you jump-start the process.

Good Luck!

 

[aaron1115767]

Overall it's decent. I'm assuming that since you are lifting 5 days/week that you are interested in more than just cutting fat. If this is the case then I wouldn't be concerned about the carbs you have in the diet. People always jump on milk when they see it listed in someone's diet but in moderation I don't think it's a big deal. Assuming you use 8oz for each of your 2 shakes we're only talking about ~30g of sugars total split between two meals. In my opinion, if milk makes your shakes more enjoyable then don't worry about it. Nothing wrong with a little fruit either. Put that afternoon shake 30min before you lift and it's all good. I'd replace that baked tater with either 1/2 cup of brown rice or 1/2 of a sweet tater. Oatmeal would also be a good addition to breakfast in place of the toast.

Now, if you want to focus 100% on cutting BF then I would definitely drop any significant carbs in the second half of the day...make that afternoon shake your last dose of carbs...and tweak your mid-morning shake to reduce sugars.

If you want to go hardcore and cut some BF quickly give CKD a shot for a few weeks...you can always transition back to a more balanced diet like you have going now after you jump-start the process.

Good Luck!

Thanks for the advice. I need you to tell me what CKD is though. I don't know what that is.

 

[JoBu]

Cyclical ketogenic diet...it's basically an ultra-low carb diet where you cycle no/low carb for 5 days and then carb-load for 1-2 days, and then repeat. The goal is to get your body into ketosis where it will utilize fat as the primary energy source rather than carbs. You start off the first couple days with as close to 0 carbs as possible and ~80% fat...this kicks things off. After that you can increase the amount of protein for the next few days before the carb-up. This link will take you to a place where you can determine what your diet breakdown shoould be: http://168.144.38.254/ckd/

If you decide to try it you should spend some time reading through this site first: http://www.c-k-d.com/

 

[JKurz1]

IMHO I like to nix all shake except PW when I cut....they just dont fill u up and make you eat more....replace them with a can of tuna or some lean meat,egg whites, etc....just lose the shakes and milk to boot.

 

[IWantToBeThin]

Hey bro. This is kind of wierd. I'm 22, 5'8 and weight 183 lbs and have about 20% body fat. My diet is very similar to yours.

Meal 1-1 and 1/2 scoops whey, 1/4 cup oatmeal
2-1 and 1/2 scoops whey, 1/4 cup oatmeal
3-5oz boneless skinless chix breast, 1/4 cup brown rice
4-2 cans tuna, handful of romaine lettuce with 1 tsb lite mayo,1/4 cup brown rice
5-5oz chix breast, 5 almonds
6-2 cans tuna,handful of lettuce, 1 tsb lite mayo, 5 almonds

I lift 3 days a week and do cardio anywhere from 3-5 days a week. I've been on this since July, and I am doing well. Most def have lost weight, not all of it, but a significant amount. I was cheating once a week early on, and once I cut that out I've been trying to be 100% perfect. I got real tired of chicken, so I suggest gettin the carb options by Lawrys, the Italian, and just dip your chicken in it. IT'S AWSOME. I got tired of tuna straight up so I added the lettuce and it's like a tuna salad twice a day. As far as the milk, its sugar you dont need bro. It's been talked about earlier, but I use water for my shakes, only about 8oz for the 1.5 scoops, and it tastes like a great choc shake. I dont know what kind of whey you use, but I use the Optimum Nutrition Choclate, which is good, but try and find the Choclate Mint, its the BEST EVER.

Good luck, keep it up, and hopefully we will both be lean very soon.