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View Full Version : Diet Evaluation, please



tikkirulz
03-21-2002, 06:58 AM
Hi, I need some confidence in my new diet from some people, because I am always paranoid about me screwing something up, so if someone could tell me if it is A-OK, or need some fixing, it would be appreciated :)

Vital statistics: 5'11" 165lb. I am cutting (gotta lose the belly flab among other areas). I was 13% body fat before starting this diet. Short term goal = 10%

Meal 1: 3 large eggs + 1/2c quaker oats + 2packets of splenda
Meal 2: Premeir Protein Bar
Meal 3: 2oz cashews + 2tbsp peanut butter + 1c cottage cheese
Meal 4: Cell-Tech
Meal 5: 1 chicken breast + flax seed oil

Totals:
Calories = 2031
Fat = 88
Carbs = 151
Protein = 163

YatesNightBlade
03-21-2002, 07:51 AM
Eat more carbs.

Tryska
03-21-2002, 07:52 AM
ya think?

tikkirulz
03-21-2002, 07:56 AM
Why more carbs? I cut out about 100g from my bulking up stage and jacked the fat up by about 30g. Isn't that the right method?

I ask, beacuse I am always weary of carbs, because I am afraid they are just going to turn into fat on my body, because of my crappy gentics. :(

YatesNightBlade
03-21-2002, 07:56 AM
Yes, you'll lose muscle mass on this diet. More carbs ... so your body can use the other nutrients for something other that a source of fuel.

YatesNightBlade
03-21-2002, 07:57 AM
Originally posted by tikkirulz
Why more carbs? I cut out about 100g from my bulking up stage and jacked the fat up by about 30g. Isn't that the right method?

I ask, beacuse I am always weary of carbs, because I am afraid they are just going to turn into fat on my body, because of my crappy gentics. :(

If your performing cardio .... don't worry about it.

tikkirulz
03-21-2002, 08:00 AM
So, would 200g/day be a good number? Should I leave the other stuff where it is at as well?

YatesNightBlade
03-21-2002, 08:03 AM
Try it. You should be aiming for 2lb a week loss. Anymore .... upi your carbs .... any less .... drop then. Only bits at a time.

The_Chicken_Daddy
03-21-2002, 08:45 AM
Dude, sorry but that diet looks dreadful!

Are you sure the macros and calories are right?

tikkirulz
03-21-2002, 09:51 AM
What's so dreadful about it, and all the stuff comes straight off the labels of the food products, or my giant book of nutrition counts.

Severed Ties
03-21-2002, 10:23 AM
where's the food???

Your going to be constanly hungry.

Also cell-tech is not a meal, and the only place you should use it is post workout with some whey protein as well.

You need some carbs in your last meal.

I'd use 1/2 serving of the flax oil, drop the nuts and peanut butter in favor of other food.

Something doesn't look right to me, if I do a quick estimate in my head your only getting around 1500 calories total. It would be helpful if you can post how many calories are in each meal according to your book becasue the portions don't add up right.

ST

tikkirulz
03-21-2002, 12:38 PM
3 large eggs = 250 cal, 6g fat, 22g carbs, 30g prot
1/2c quaker oats = 150cal, 3g fat, 27g carbs, 5g prot
Premeir Protein Bar = 260 cal, 7g fat, 7g carbs, 30g prot
2oz cashews = 340 cal, 28g fat, 16g carbs, 10g prot
2tbsp peanut butter = 190 cal, 16g fat, 7g carbs, 8g prot
1c cottage cheese = 180 cal, 5g fat, 10g carbs, 26g prot
Cell-Tech = 300 cal, 0g fat, 75g carbs, 0g prot
chicken breast = 110 cal, 4g fat, 0g carbs, 24g prot
flax seed oil = 110 cal, 11g fat, 0g carbs, 0g prot

Hope that helps.

MWB
03-21-2002, 03:13 PM
That egg count isn't right. You don't get 22 carbs and 30g protein from 3 eggs. More like 2 carbs and 18-20g protein.

tikkirulz
03-21-2002, 03:46 PM
typo. oops. anyway. i wanna know how i can fix it since it seems to be a general consensus that there is some work to be done. All help is appreciated.

Budiak
03-21-2002, 04:41 PM
I dont like where you're getting your carbs. Most of your carbs are from supplements, and Unkey Budiak dont like that one bit.

Instead of a protein bar, where most carbs are from either simple sugars or alcohols and such, why dont you eat a turkey sandwich or something on whole wheat bread? Lean meat is a great source of protein and whole wheat bread is generally a good source of carbs. Its also portable, and probably cheaper + better tasting than a protein bar.

tikkirulz
03-21-2002, 04:54 PM
Isn't the bread bad for a cutting diet though since it turns to insulin a lot easier than other carbs? I used to eat whole wheat bagels when I was bulking up, but cut them out for the cutting.

MWB
03-21-2002, 06:12 PM
Whole grain bread would be better than the crap that's in protein bars. If you are cutting, i wouldn't use cell-tech. 75 grams of dextrose won't be doing you any favors.
Get your carbs from oats, sweet potatoes and brown rice. Eat some veggies like romain lettuce, brocoli and green beans. Tuna, chicken breasts, turkey breasts, lean red meat like eye of round, eggs and egg whites are good protein sources. For your fat sources you can eat walnuts, and fatty fish like salmon. Your flax seed oil is good too.
Find out your matenence calories and eat below that for about a week and once a week carb up. This method has worked well for me.

tikkirulz
03-21-2002, 07:07 PM
wow, this gets so confusing, but i don't want to be wasting my time (or yours) and not get any results, so let's see what we can do. :)

meal 1: 3 eggs + 1/2c oatmeal
meal 2: Wheat Bagel + 2tbsp p.b
meal 3: Grilled Chicken Breast, 8oz green beans, baked sweet potato
meal 4: 1c cottage cheese, 1c blue berries, 1c walnuts
meal 5: whey protein + 2c skim milk + creatine powder
meal 6: 3 turkey slices + flax seed oil

Totals: 2023 calories, 87g fat, 175g carbs, 180g protein

Little much on the protein, but only 15g.

Look good?

Budiak
03-21-2002, 09:08 PM
If you're going to eat a bagel, eat an organic bagel, like those from the brand "Alvarado street bakery".

Most bagels are extremely dense, and are equal to about 6 slices of bread. Bagels usually have 60 or so grams of carbs, when two slices of stone ground wheat bread will have no more than 18-20 grams of active carbs.

Remember, you can subtract the fiber count from the total carb count because fiber is not absorbed or used by the body but is technically a carbohydrate. This means that whole wheat tortillas and pastas may be a little more accessible to ye.

tikkirulz
03-22-2002, 05:02 AM
ok . cancel the bagel and subsitute it with a piece of whole wheat bread.

How's that?

johnny123
03-22-2002, 07:22 AM
Originally posted by MWB
Find out your matenence calories and eat below that for about a week and once a week carb up. This method has worked well for me.

is below maintenance your BMR or BMR x your activity level?

Tryska
03-22-2002, 07:24 AM
bmr+activity level

johnny123
03-22-2002, 07:33 AM
i thought it was BMR x activity level. like my BMR is 1875, and activilty level is 1.65. so 1875x 1.65. unless there a few ways to calculate your maintenance?

tikkirulz
03-22-2002, 01:09 PM
How do you find your activity level?

ericg
03-22-2002, 01:32 PM
http://weightrainer.virtualave.net/calcalcs.html

This may help you out, BUT i would just start eating around what you have planned out (once you fix up the food types and such). So lets say you eat about 2100 cals, and you lose 6lbs in a week= UP the cals by 200, just adjust so you lose no more than 2lbs per week. Check the journals for some diets in there. Check out what people are eating. Stick with REAL food, not processed, good fats, high fibre (thats for you brits out there!! ). Adjust the cals as needed, this wont happen overnight. Good luck man.

Tryska
03-22-2002, 01:34 PM
Originally posted by johnny123
i thought it was BMR x activity level. like my BMR is 1875, and activilty level is 1.65. so 1875x 1.65. unless there a few ways to calculate your maintenance?

yeah sorry, there are several different ways to calculate activity level.

when i typed that i meant BMR+however many calories you need depending on activity above that. I usually go with 300-700 cals, depending on lifestyle of course.

ericg
03-22-2002, 01:35 PM
Oh by the way, I jsut tried out that Fat Loss calculator (on the link I gave you) and I punched in 1.5lbs loss per week (which is my current goal) and the rest of my stats and it seems to be very close to what my cals are now.