The Perfekt Diet!

[AirWolf]

Ok - I'm sure its not quite perfect, I wanted to use Dry Curd Cottage Cheese instead of non-fat, but I couldn't find any...so I had to lower the servings of cottage cheese and oats then increase the whey - other than that tell me whats wrong with it....please?

Age: 27; Weight 225; BF 20%ish
Goal: Lower BF to 10%ish

9am (wakeup)
- 3 Egg Whites
- 1 Egg Yolk
- 1/2 Cup Non-Fat Cottage Cheese
- 1 tbsp Flax Oil
----Calories 390
----F/P/C 18.6g/45.2g/8g

10am
- 1/2 Cup Oats
- 1 Scoop Whey
----Calories 270
----F/P/C 4.5g/28g/31g

1130am ---- Lift

1pm
- 2 Scoops Whey
- 1/2 Cup Oats
- 1/2 Cup Non-Fat Cottage Cheese
----Calories 550
----F/P/C 6/83/43

2pm
- 1.5 Egg Whites
- 8oz ground turkey (cooked)
- 1/2 Cup Cucumber
- 1 Scoop Whey
- 1/2 tbsp dressing
----Calories 491
----F/P/C 19g/72.6g/6g

4pm
- 1.5 Egg Whites
- 8oz ground turkey (cooked)
- 1/2 Cup Cucumber
- 1/2 tbsp ANPB
- 1/2 tbsp dressing
----Calories 423
----F/P/C 21.5g/51.6g/4g

7pm
- 8oz ground turkey (cooked)
- 1 cup Brocolli (steamed)
- 1 tbsp dressing
- 1oz cheddar cheese
----Calories 494
----F/P/C 28.4g/53.7g/6g

9pm
- 1/2 tbsp ANPB
----Calories 52.5
----f/P/C 13g/9g/2g

11pm
- 1 cup Celery
----Calories 19
----F/P/C 0/1g/4g

Daily Totals

Calories 2690
Fat 102g (35%)
Protein 336g (50%)
Carbs 104g (15%)

On days that I do morning cardio I simply do the cardio and switch the first 2 meals. Eating the first one 15 min after the cardio.

Thoughts?

 

[AirWolf]

^ for comments...

 

[Psykosik]

9am (wakeup)
- 3 Egg Whites
- 1 Egg Yolk
- 1/2 Cup Non-Fat Cottage Cheese
- 1 tbsp Flax Oil
----Calories 390
----F/P/C 18.6g/45.2g/8g

You don't want fat in the first meal. You need to break the night fast with fast acting sources of protein and complex carbs to go out of your catabolic state. Cottage is casein protein. Flax oil and egg yolk will slower your digestion. Have some whey/egg whites and oats.

10am
- 1/2 Cup Oats
- 1 Scoop Whey
----Calories 270
----F/P/C 4.5g/28g/31g


Very good pre-workout meal. You need something like that in your first meal.

1130am ---- Lift

I'd suggest you read the Window of Opportunity article. The best scientific reading for your post workout shake.

1pm
- 2 Scoops Whey
- 1/2 Cup Oats
- 1/2 Cup Non-Fat Cottage Cheese
----Calories 550
----F/P/C 6/83/43

Good

2pm
- 1.5 Egg Whites
- 8oz ground turkey (cooked)
- 1/2 Cup Cucumber
- 1 Scoop Whey
- 1/2 tbsp dressing
----Calories 491
----F/P/C 19g/72.6g/6g

Good. You need more EFAs however. Add some flax or olive oil.

4pm
- 1.5 Egg Whites
- 8oz ground turkey (cooked)
- 1/2 Cup Cucumber
- 1/2 tbsp ANPB
- 1/2 tbsp dressing
----Calories 423
----F/P/C 21.5g/51.6g/4g

Good too, but again more omega 3's

7pm
- 8oz ground turkey (cooked)
- 1 cup Brocolli (steamed)
- 1 tbsp dressing
- 1oz cheddar cheese
----Calories 494
----F/P/C 28.4g/53.7g/6g

Alright. EFAs ?

9pm
- 1/2 tbsp ANPB
----Calories 52.5
----f/P/C 13g/9g/2g

11pm
- 1 cup Celery
----Calories 19
----F/P/C 0/1g/4g

The last 2 meals are not meals. The best thing pre-bed is to have some casein protein (the cottage from the morning's meal, put it here), some flax again. Good for the green veggies. Add more (lettuce, spinachs, etc.). Combine the last 2 meals + what I said, and you're ready to go.

Daily Totals

Calories 2690
Fat 102g (35%)
Protein 336g (50%)
Carbs 104g (15%)

On days that I do morning cardio I simply do the cardio and switch the first 2 meals. Eating the first one 15 min after the cardio.

If you plan to keep your muscles, never do your cardio on an empty stomach. You body will use to most readily energy available : muscle glycogen. You'll simply burn your muscles. Eat your first meal first. Have some complex carbs. Do long duration cardio, more than 30 minutes. Note that your body will tap on your fat stores after 30 minutes of medium intensity cardio. Before that, it will mainly be your glycogen stores.

Also, I'd suggest to add more carbs. 104g is very few. When I carb cycle, the lowest I go is 150. You'd need more carbs if u want to lift better.

Good luck dude.

 

[trojan1444]

Seems a little (a lot) low on carbs

 

[AirWolf]

Good luck dude.

K for the advice - I'm gonna rework this after I get back from the holidays. As for the cardio in the morning - I've heard arguments on both sides of this...is there any science behind your advice?

 

[6_pak]

IMO you need to separate fat/protein and carb/protein in meals. For PWO you need 40-50g of whey and 80-100g of dextrose. Some others may say that you need 40/40 - 50/50 ratio of dex/maltodextrine. Point is you need double simple sugars to protein.

 

[AirWolf]

Ok - I read that 'Window of Opportunity' (great article btw) and did some more reading while I was over at that site. Here's my revision:

9am - 3 Egg whites, 1/2 scoop whey, 1/2 cup oats
10am - 1/2 scoop whey, 1/2 cup oats
1130 - lift
1245-130p - PWO Shake (2 scoops whey, 25g maltodextrin, 25g dextrose, creatine, glutamine)
2pm - 1.5 egg whites, 8oz turkey, 1/4cup cucumber, .5 efa rich egg yolk, .5tbsp dressing
4pm - 1.5 egg whites, 8oz turkey, 1/4cup cucumber, .5 efa rich egg yolk, .5tbsp dressing
7pm - 8oz turkey, 1/2 cup broccoli, 1tbsp dressing, 1oz cheese, 1/2 cup lettuce
10pm - 1tbsp ANPB, 1/2 cup Celery, 1/2 cup NF Cottage Cheese, 1tbsp flax

Daily Totals 2770 Calories, 100g Fat, 310g Protein, 150g Carbs (33/45/22)


Thoughts?

 

[6_pak]

You didnt specify if you were bulking or cutting?
Dont ignore fruits. Have an orange or orange juice for breakfast.
Your 2pm meal, you need more carbs. Your body is still in a unique state where it can assimilate more protein and carbs after workout. Have some rice or potatoes. If your trying to cut, i wouldnt eat any carbs in your last meal, just protein and fats. ANPB and a shake or lean meat would be good.

 

[Stryc-9]

I think it looks excellent - and can't help but add that it's possible to overthink the planning...to a certain extent - it goes beyond dialing in one's diet and borders on obsession.

I have personally gone to extremes - in measuring food and counting calories, etc., - and have not noticed any dramatic decline in conditioning by easing up slightly - provided: a) total daily calories are in check for my specific goals, (b) food sources are clean, and finally (c) I keep on top of my workout schedule. Beyond these requirements, being overly anal about my diet does little but depress or stress me out.

 

[AirWolf]

You didnt specify if you were bulking or cutting?
Dont ignore fruits. Have an orange or orange juice for breakfast.
Your 2pm meal, you need more carbs. Your body is still in a unique state where it can assimilate more protein and carbs after workout. Have some rice or potatoes. If your trying to cut, i wouldnt eat any carbs in your last meal, just protein and fats. ANPB and a shake or lean meat would be good.

Yah - I stated in my goals at the top.....looking to cut down to 10%ish.

Thx for the help.