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View Full Version : Finally going to crack down, and do this right - please critique



brihead301
11-23-2009, 11:00 AM
I've planned out what my diet will look like during the weekdays. Currently I'm ~180 lbs., 5'10". I'm happy with my weight and size, I'd just like to recomp and get down to a lower bf%.

Note, I sit at a desk all day, so I'm pretty much sedentary during the day. I lift 3 times a week, and I do MMA 2 - 3 times a week, which is killer cardio. Here is what I came up with:

8:00 am

2 scoops ON whey protien
2 cups whole milk
3/4 cup instant quaker oats oatmeal

765 calories, 71 g p, 73 g C, 24 g fat

12:00 pm

Broccoli and cheese omellete
2 pieces of buttered wheat toast

655 calories, 42 g p, 45 g C, 39 g fat

5:00 pm - pre workout

3 eggs w/cheese
2 pieces wheat toast

505 calories, 36 g p, 36 g C, 27 g fat

7:30 - post workout, but before MMA

1 scoop protein w/water

120 calories, 24 g p, 4 g C, 1.5 g fat

9:00 pm

1 can tuna or grilled chicken
1 box mixed veggies

325 calories, 43 g p, 18 g C, 9 g fat


Daily total

2370 calories
216 g protien
175 g carbs
100 g fat

skinny99
11-23-2009, 02:55 PM
Looks good to me! Only I would modify is maybe cut down(2 slices instead of 4) the bread on the non lift/training days. Just a little cycling maybe. IMO

Al19067
11-24-2009, 07:20 AM
I would spread the meals out more + I think you should be getting around 1800 Cals for cutting

brihead301
11-24-2009, 07:44 AM
Thanks fellas. Ya, I agree that I should probably eliminate the bread. I will adjust calories as necessary, but I'm just looking to maintain my current weight.

Mik
11-24-2009, 10:53 AM
Looks pretty good to me. I've recomp'd on similar diets minus the bread (which you've noted). I would throw in some dextrose to your shake PWO. Cals look pretty good to me as a starting point.

Sean S
11-24-2009, 11:57 AM
I don't see any huge issues provided you are otherwise healthy and active (which it appears you are).
I wouldn't really make any changes until you actually follow this diet for a little while, then see what you need to tweak. Follow the diet for 2-3 weeks and see if things are moving the right direction, then make changes if needed.

ELmx479
11-24-2009, 06:37 PM
I would starve on that diet but it looks decent to me, I would maybe change out some of the eggs for some meat and add a protein shake right before bed.

Here is my diet 6 days a week just to compare
It works out to be right around 3400 calories..

meal 1- 6 eggs (3 whole), 1 cup oatmeal, 1 cup of milk
meal 2- tuna sandwich,hand full of almonds, 1 apple
meal 3- chicken breast, broccoli, 1 cup oatmeal, cheese stick, cottage cheese
meal 4- (pre workout) Results
meal 5- (dinner) meat, potatoes, vegetables, glass of milk
meal 6- (before bed) 2 scoops of Nitrean, peanut butter

brihead301
11-25-2009, 06:57 AM
Thanks for the advice guys. So eliminate the bread, try it out for a few weeks and tweak as necessary, and possibly add some dextrose in PWO, and maybe a shake at night. Thanks a lot, noted!

Mik
11-25-2009, 07:45 AM
Thanks for the advice guys. So eliminate the bread, try it out for a few weeks and tweak as necessary, and possibly add some dextrose in PWO, and maybe a shake at night. Thanks a lot, noted!

You might want to try to cut bread down to 2 slices from 4 initially. Some people are really carb sensitive and cutting it out all at once may be an issue. I've never had an issue personally but some do. I would def. add dext to PWO shake though.

VikingWarlord
11-25-2009, 09:41 AM
I don't see any reason to completely eliminate the bread unless you do have a problem with wheat. Bread isn't like rice or pasta which is a lot easier for people to overeat because they don't know what actual portions are. Bread is preportioned for you.

Also, the shake at night is unnecessary, as is spreading your meals out farther. There's just no need for it. If, however, it makes you more comfortable to do it that way, just throw in a cup of fat free cottage cheese before bed. It will stay with you longer. If you don't NEED shakes, don't use them. Cottage cheese will give you primarily casein protein as well as a ****load of dietary calcium that you won't get with your shake.

brihead301
11-25-2009, 11:59 AM
Thanks Viking. I try to avoid bread anyway, but I figure a few pieces of wheat bread during the day won't hurt much. I think I'm just gonna stick with tuna at night. F*** cottege cheese. That stuff is nasty.

RichMcGuire
11-25-2009, 05:34 PM
It looks like youve got a good setup. Carbs during the day and tapered off at night, after lifting. Theres nothing wrong with some whole wheat bread during the day. When you stop dropping fat, simply lower total kcals by eliminating some of the bread or choosing lower kcal selections/portions.

platypus
11-26-2009, 12:32 PM
Sounds like a good plan. Cottage cheese is SO not nasty though...

ELmx479
11-26-2009, 12:52 PM
Sounds like a good plan. Cottage cheese is SO not nasty though...

That is what I'm saying. I would much rather eat cottage cheese than tuna, that stuff is brutal. But, I do eat a tuna on wheat everyday...

VikingWarlord
11-26-2009, 05:45 PM
I mix the two. You people are nuts.