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View Full Version : Diet check please..



Bullshark
02-13-2011, 04:44 PM
This has been my diet for about 3 weeks now, roughly.. I've been adding/subtracting things to get it at a workable baseline.

Lemme know what you think..

Goal: SLOWLY shed fat and build/maintain muscle.

Stats:
Age: 28
Weight: 191
Height: 5'8"
Lift 4 days/week, in the gym 5 days/week. (Doing WBB 1.1)

Meal 1: (380 Cals, 8gF, 66gC, 14gP) (Pre-Workout)
-1 cup 2% Milk, 3/4 cup Oatmeal, 1 Med. Banana

Meal 2: On gym days, I have half an ABB Maxx Recovery mixed with Creatine, on non workout days, I have a protein shake. (Gym day: 200 Cals, 0gF, 60gC, 17gP, Non Gym day: 200 Cals, 6gF, 15gC, 30gp)
-1 cup 2% Milk, 1 Scoop Nitrean
OR
-9 oz ABB Maxx Recovery w/Creatine

Meal 3: (331 Cals, 15gF, 20gC, 26gP)
-2 Whole eggs + 3 egg whites, 1 slice Whole Wheat Bread, 1 Tsp Butter, 1 Tsp Ketchup

Meal 4: (344 Cals, 10gF, 48gC, 20gP)
-1 apple (diced), 1 chobani plain greek yogurt, 2 tbsp chopped walnuts, 1 tbsp honey.

Meal 5: (550 Cals, 13gF, 53gC, 38gP)
-4oz Grilled chkn breast, 1/2c brown rice, 1oz shredded cheddar, 1 honey wheat flatbread

Meal 6: (200 Cals, 6gF, 15gC, 30gP)
-1 cup 2% milk, 1 scoop Nitrean)

Calorie Total on training day: 2005 (52gF, 262gC, 145gP) Macros: 20% fat, 52% carbs, 28% protein
Calorie total on non training day: 2005 (58gF, 217gC, 158gP) Macros: 24% fat, 44% carbs, 32% protein

tom183
02-13-2011, 05:19 PM
Calorie Total on training day: 2005 (52gF, 360gC, 145gP)
Calorie total on non training day: 2005 (58gF, 217gC, 158gP)

I think you've made an error somewhere here.

What have been your results so far? I would think that ~2000 calories would be a little low for someone your weight.

Bullshark
02-13-2011, 05:27 PM
I think you've made an error somewhere here.

What have been your results so far? I would think that ~2000 calories would be a little low for someone your weight.

Edit:
Ok.. Fixed, It's actually 262gC on workout days, not 360 (where'd that come from?!)

No error, based on labels, that is the total calories.. The gym day and non gym day meals are the same amount of calories (200), so the calorie count is the same on all days.. The only thing that is different is the macro breakdown.

It's tough to say after only 3 weeks, I try not to weight myself too often, plus the diet has evolved from start to now.. I started off at around 195. This morning I was 191.. But before I started I'm SURE I was bloated as hell with water, and I don't remember what time of day I weighed.. This morning I weighed on an empty stomach right after waking up.. That's an unreliable 4lbs..

Strength has been increasing, but again, I'm sure that's due to CNS adaptation and not added muscle. I was fairly strong before I stopped the gym for a while, so I assume for the next month or so my strength increases will have less to do with diet and more to do with "muscle memory" and adaptation..

RichMcGuire
02-13-2011, 08:15 PM
I think I'd increase your Calories on training days and decrease your Calories on non training days to make up the difference.

Bullshark
02-13-2011, 08:20 PM
I think I'd increase your Calories on training days and decrease your Calories on non training days to make up the difference.

What would ya think, like 200 calories more on training days broken up evenly btwn the 3 nutrients?

RichMcGuire
02-13-2011, 08:38 PM
What would ya think, like 200 calories more on training days broken up evenly btwn the 3 nutrients?

Probably need to try and see. You could do more carbs on training days and less on non training days or something like that,

Behemoth
02-14-2011, 03:56 PM
Are you happy with the results that you've been getting?