Still tweaking diet...please take a look

[PatBateman3]

6:30-7: Wake, pop 1 VPX redline, do 30-40 min of moderate running. ***I take 1-2 more VPX redline and drink espressos during the day

8:00: 2 thin chicken breasts OR turkey burger AND 1 packet instant whole oatmeal

10:15: Egg white omellete with tomatoes

1:00: Salad with chicken AND tuna or turkey and low fat dressing

4:00: tuna with some mayo (already pre-made where I work and free, so....) OR thick turkey sandwich with mustard and tomato on 1 piece of wheat bread

7:00: chicken or turkey burger or sushi

10:00-10:30: This depends on whether or not I lift at night. If I do, I have a PW shake with 45g carbs and 60g protein. If not, then it's chicken or turkey burger or fish if I eat out.


Some issues
1. I use some ketchup which I know is really bad (even though I have the 1g low-carb type, the sodium is still high). Not sure if I can give it up, helps get the chicken, etc. down.
2. I know I need to add in flax and/or whole almonds but I don't know how many or where??? A handful a day (like 20??)
3. Am I getting the necessary 250g protein I'd like to?
4. I know I should add in one more packet of instant oatmeal, but where? That would be too much food for the 10:15 meal I think, the omellette is big and not that long after my Meal 1.


THANKS!! I am 5'11, 180 and ~13%bf and looking to really shred up. I feel like this is a diet that I can keep with after a lot of schedule feeling out and tweaking for acceptable taste/being realisitc

 

[Linzie1303]

I agree 100% with what tiggy said!!!

Although...I'm not understanding one thing.
You say you are worried and concerned and know it is oh my god awful to be eating that 1carb ketchup everyday....YET you eat pre made tuna and mayo which in one tiny measly little tbsp. of my mayo there is 11 g of fat????

intresting
Just giving you a hard time! It looks great, and totally check into fitday..you will become addicted!

 

[pintoca]

Before you start to add/remove anything, you need to approximate how many calories you're taking in in all. After that, you calculate how many grams you're getting from eat food group. Generally, a serving size of almonds is 1 oz. which is generally (of any nut, if you ask me) 1/4 cup. I'd say about 22 kernals. If you'd like to be completely accurate then just browse your supermarket for packaged almonds and it should state the serving size there with the singular amount. FLax oil is a tablespoon. If you're on a fat burner (jeez, can't anyone do anything on their own nowadays??! ) you're better off not drinking espressos daily...are you crazy? You won't be able to sleep and also give yourself the worse caffeine addiction possible. Moving on..meal 1 should be 30 mins to an hour maximum post cardio. Since youre doing moderate on an empty stomach (which is something I don't suggest. I suggest some sort of low TO moderate intensity exercise like fast walking on an empty stomach) you better get your ass to the kitchen much earlier than an hour. Catabolism is going to raise your BF and force you to be mushy after a while, if you continue it. Fat (almonds, flax) can be added to meals...either 2 or 3, if you cut out the dressing and turn it into flax oil dressing (i.e. vinegar, flax oil, spices). Don't fry your ommlette on flax, it will denature the oil. Maybe you can make an additional salad with the ommelette and pour the flax as dressing over that. If youre ever hungry very late at night but can't eat solid food or you're stuck and need a meal replacement, make a protein shake with whatever you want in it and a tablespoon of flax oil to slow digestion/absorption. This works in both tight, time tricky situations and when you're in a shit mood and can't eat, and also especially if you feel you havent consumed enough cals in the day, you can make a shake right before bed to avoid catabolism during the night and put flax in there.

NOW, as for ketchup, I just use the supermarket corn syrup laden stuff. I am bad, but I am also cheap so F that It won't kill your progress.

250g protein? FITDAY.COM <~ that's your answer. pop it all in and check ratios. Don't be afraid of the site. Embrace the site. Yes, embrace the site

Instant oatmeal is full of sugar, you might want to switch to old fashioned oats. Anyway, if you want to add oatmeal (and I think you should add another complex carb like brown rice and/or yams) meal 2 would be optimal but like I said, MOVE Meal 1 up about an hour and it won't be too much. Add flax oil to meal 3 as salad dressing. This way your meals are properly spaced, you have some sort of EFA fat ratio, it seems like you're consuming enough animal protein (still check!), but I do recommend the addition of brown rice or a sweet potato or yam instead of another packet of instant oatmeal. Also, switch the oatmeal to old fashioned oats.

OMG, the old Tiggy is back!!! Yeehaaa!!!!

One thing I would like to add, watch out how much caffeine you take in bro, it will dehydrate you without you even noticing it... dehydration is one of your worse enemies come lifting time...

 

[PatBateman3]

Before you start to add/remove anything, you need to approximate how many calories you're taking in in all. After that, you calculate how many grams you're getting from eat food group. Generally, a serving size of almonds is 1 oz. which is generally (of any nut, if you ask me) 1/4 cup. I'd say about 22 kernals. If you'd like to be completely accurate then just browse your supermarket for packaged almonds and it should state the serving size there with the singular amount. FLax oil is a tablespoon. If you're on a fat burner (jeez, can't anyone do anything on their own nowadays??! ) you're better off not drinking espressos daily...are you crazy? You won't be able to sleep and also give yourself the worse caffeine addiction possible. Moving on..meal 1 should be 30 mins to an hour maximum post cardio. Since youre doing moderate on an empty stomach (which is something I don't suggest. I suggest some sort of low TO moderate intensity exercise like fast walking on an empty stomach) you better get your ass to the kitchen much earlier than an hour. Catabolism is going to raise your BF and force you to be mushy after a while, if you continue it. Fat (almonds, flax) can be added to meals...either 2 or 3, if you cut out the dressing and turn it into flax oil dressing (i.e. vinegar, flax oil, spices). Don't fry your ommlette on flax, it will denature the oil. Maybe you can make an additional salad with the ommelette and pour the flax as dressing over that. If youre ever hungry very late at night but can't eat solid food or you're stuck and need a meal replacement, make a protein shake with whatever you want in it and a tablespoon of flax oil to slow digestion/absorption. This works in both tight, time tricky situations and when you're in a shit mood and can't eat, and also especially if you feel you havent consumed enough cals in the day, you can make a shake right before bed to avoid catabolism during the night and put flax in there.

NOW, as for ketchup, I just use the supermarket corn syrup laden stuff. I am bad, but I am also cheap so F that It won't kill your progress.

250g protein? FITDAY.COM <~ that's your answer. pop it all in and check ratios. Don't be afraid of the site. Embrace the site. Yes, embrace the site

Instant oatmeal is full of sugar, you might want to switch to old fashioned oats. Anyway, if you want to add oatmeal (and I think you should add another complex carb like brown rice and/or yams) meal 2 would be optimal but like I said, MOVE Meal 1 up about an hour and it won't be too much. Add flax oil to meal 3 as salad dressing. This way your meals are properly spaced, you have some sort of EFA fat ratio, it seems like you're consuming enough animal protein (still check!), but I do recommend the addition of brown rice or a sweet potato or yam instead of another packet of instant oatmeal. Also, switch the oatmeal to old fashioned oats.

I def. get that first meal about 20 min after the morning cardio. Also, the oatmeal is quaker oats whole oatmeal so it has no sugars added and is all complex. I think you are thinking of the flavored ones. thanks anyway!!!!

 

[PatBateman3]

I agree 100% with what tiggy said!!!

Although...I'm not understanding one thing.
You say you are worried and concerned and know it is oh my god awful to be eating that 1carb ketchup everyday....YET you eat pre made tuna and mayo which in one tiny measly little tbsp. of my mayo there is 11 g of fat????

intresting
Just giving you a hard time! It looks great, and totally check into fitday..you will become addicted!

hahahah, ur funny

it's the sodium that I'm worried about in it, because sodium makes you retain water and isnt good for the ole bp

 

[Deltroit]

Okay. Lots of good advice here already. Couple of things...
1. Eat complex carbs for your first 3 meals (oatmeal, yams, brown rice) Everyone knows how I feel about bread.
2. On lifting days have those carbs post workout its not gonna screw you up.
3. Get fibrous (green) carbs and healthy fats (flax, almonds, etc) for your last three meals
4. Get healthy fat and a slow burning protein for your last meal I have flax and cottage cheese. You could even do the carbcountdown chocolate milk just see how you react.
5. Forget the espressos the VPX should be enough. I prefer TRex. Though I don't recommend using fat burners until the very end or when in single digit bf.
6. Do map out your ratios & know what your taking in calories, grms etc.
7. Cycle your calories down throughout the day (except post workout). Ie your first meal is your biggest and your last is your smallest. This will trick you body to burn more fat and keep you metabolism high.
8. Have a moderate cheat day and enjoy yourself
9. Drink a gallon of cold water everyday this will help mobilize the fat.
10. Burn fat like a maniac. That’s all for now get this down and let us know how it goes.!!!

 

[Deltroit]

Don't drink carb countdown milk. Read the f'in ingreds. You want him to consume a crapload of chocolate maltodex prior to bed?? god damn, if the diet is natural STAY natural. this means you negate the redline, the splenda, and the fuggin carb countdown. I would save up every 4 bux I waste on that shit and buy myself a nice big bottle of r-ala to have before I consume carbs, rather than give the atkins industry continuous profit to think of more food to tamper with.

OMG your right!!! I just read the label *warning* within 5min of milk consumption your vision will become blurry, blood pressure will drop and the pain will force you to unconsciousness as your kidneys shut down and your intestines liquefy. Wake up NEO the Adkins has you...

Look pb3 don't drink the milk all the time just for a break when you get sick of eating cottage cheese like I do and cut it out during the last 2mths. Everything else is on point a glass or two of milk a week aint gonna kill ya, at least I don't think it will? . We can't fault our sunny friend above for not knowing all of the facts. BTW he's not that natural if hes on 500mg of test a week so my comment on the vpx stays...god damn! I'm not going to get into the specifics of diet while on cycle. On the flipside You want to add r-ala, ga-head... Anyway keep me posted