Diet critique and some questions

[littleman69]

OK , im a student on a budget and dont have time for ecas, flax oil, and fancy MRPs. I get whey, olive oil, peanut butter, cottage cheese, chicken, tuna , oatmeal, eggs, brown rice, green salads.
The following is my diet, but before you read it, have my stats (Ive been cutting for a week).



Current weight

80kg / 176 lbs
BF % = 15-17%
5'5
16 yrs old

I have understood that I should eat AMR - 500 in cals. My AMR, I think, is 2800. I would take off 500 from that number and that would leave me at 2300. The gyno rhino claims anything under 2500 is asking for muscle loss. WHy is 500 too much? COnsidering I keep my protein higher than 1g per pound, and keep weight lifting, shouldn't this prevent muscle loss? In any case, this diet is an attempt at a 40-3030 and I would appreciate some tweaks and the answer for maximum fat loss with minimal muscle loss. I have dieted at 2300 before and I lost no muscle, so I don't know...

Also, how much cardio can I do, considering Im 16. Here goes

Check out my diet

60mins cardio
wait 60 mins, then eat meal 1

meal 1

2 eggs, 1 white
2 ww breads



meal 2
200g tuna (45gP)
1 tbsp mayo
2 ww breads



meal 3
20-30g carbs from fruits (if training days)
25g P from whey (skip fruits if non training


Before meal 4, I would train, and then do 20mins of cardio. I will eat meal 4 immediately after.
If I don't lift, I will do 45 mins of cardio, and skip meal 4, and eat meal 5 60mins after the cardio training.

meal 4 (post workout) (if training days; skip if not)
35g carbs from maltodextrin
25g protein from whey


meal 5
2 chicken breasts fried in 1 tbsp oil
2 tbsp olive oil, some vinegar, and some salad.


meal 6-
200g Cottage cheese pot (178kcals, 4.3g carbs) OR
1 can of 200g tuna, 1 tbsp mayo
2 tbsp peanut butter



Check this caloric analysis. It does not include my maltodextrin or my whey. There are 3.6 tuna cans (1.2cans = 200g) and I put 3.6 cans but in reality I eat 2.4, because I was too lazy to type in 2 chicken breasts. It should be about the same though.

Caloric needs = 2397 and 2000 non training days

Nutrient Analysis Tool - Analyze Food
Nutri Total Rec. %Rec.
-----------+--------+------+------
Calories 1771 3000 59.03%
Pro (g) 202.97 59 344.02%
Fat (g) 68.07 100 68.07%
Carb (g) 82.26 -- --


Food 1-MAYON TYPE SAL DRESS (04018)-2:1 tbsp
Food 2-LTTNA-CN-WTR-DRN-UNS (15184)-3.6:1 CAN
Food 3-EGG-CHICKEN-WHL-RW (01123)-2:1 LRG EGG
Food 4-EGG-CHICK-WHT-RAW (01124)-1:1 LRG EGG WHITE
Food 5-BANANA-RAW (09040)-118:1 g
Food 6-BRD;WHL-WHT-COMM (18075)-4:1
Food 7-OIL-VEG-OLIVE (04053)-3:1 tbsp

Nutri Food 1 Food 2 Food 3 Food 4 Food 5 Food 6 Food 7
-----------+--------+--------+--------+--------+--------+--------+--------
Calories 114.58 778.14 149 16.7 108.56 246 358.02
Pro (g) 0.26 175.82 12.5 3.51 1.18 9.7 0
Fat (g) 9.81 2.97 10 0 0.59 4.2 40.5
Carb (g) 7.02 0 1.2 0.33 27.61 46.1 0





So as you can see I get around 1800cals not counting maltodextrin (150cals) and two whey shakes. Then with the added 2 tbsp of pb, (190 each, 380cals total) that is damn neamr 2300.

What do you think?

[Kazuki]

Drop the maltodextrin, substitute with a lower GI carb.

[syntekz]

Throw some more eggs into meal one. Don't know how that fills you up. :)

[littleman69]

Why would I drop the maltodextrin? High GI is perfect for postworkout and maltodextrin, and dextrose are one of the best carbs to use for Postworkout, kazuki.

[littleman69]

WHo cares about feeling full. I want to cut, and I want to know what is wrong with this diet other than too little eggs.

[littleman69]

bump . please, more input.

[nejar462]

Well, it might be more helpful to not fry the chicken, try grilling, or umm, however else you can cook chicken, lol, I don't know whats its called exactly, I make it by boiling it in some gravy, I don't know what thats called. I also have olive oil 3-4 times a day, to get a lot of EFAs. BTW, I find eggs make me break out for some reason, my mom says its normal at my age which is 15, so if you have some zits that might be the problem. Also, throwing in some vitamin pills could help as well.

[Franco]

High Gi carbs are not particularly necessary

[littleman69]

High GI carbs do nothing but help in post workout recovery.
And why not fry the chicken? Do you want me to boil the chicken, then down a pure olive oil tbsp? Frying it is alright, it's the same cals and fats (efas) really and tastes much better.
Cmon , I need a real diet critique here. Hit me back.

[PowerManDL]

Go read what heat does to oils, then get back to me.

[Cackerot69]

Oils basically turn into pure free-radicals when fried, which damage cells, cause cancer, among other things. That's not to say you'll be get cancer from frying with oil, though.

Anyway....

"Also, how much cardio can I do, considering Im 16. Here goes"

Try some interval training for 15 minutes 2x a week to start, and increase or decrease as you see fit. I wouldn't go more than 4x/week, though.

"Check out my diet"

Ok.

"60mins cardio
wait 60 mins, then eat meal 1

meal 1

2 eggs, 1 white
2 ww breads "

Eat the meal before your cardio. Add some protein, like 4 more egg whites. Don't wait 60 minutes or anything like that, the after burn effect of cardio is insignificant and is not dependant on whether or not you ate.

"meal 2
200g tuna (45gP)
1 tbsp mayo
2 ww breads"

I'd replace all of the bread with oatmeal, but it's not a huge deal.

"meal 3
20-30g carbs from fruits (if training days)
25g P from whey (skip fruits if non training"

Don't eat fruit beforehand. Eat something complex, like oatmeal or perhaps rice or bread.

"Before meal 4, I would train, and then do 20mins of cardio. I will eat meal 4 immediately after.
If I don't lift, I will do 45 mins of cardio, and skip meal 4, and eat meal 5 60mins after the cardio training.

meal 4 (post workout) (if training days; skip if not)
35g carbs from maltodextrin
25g protein from whey"

Skip these cardio sessions, on both training and off days. Forget this waiting 60 minutes crap, too. On training days eat that post workout meal, on non-training days just eat one of your other meals. This meal is fine.

"meal 5
2 chicken breasts fried in 1 tbsp oil
2 tbsp olive oil, some vinegar, and some salad."

Like mentioned above, don't fry in the oil. Just get some cooking spray or something.

"meal 6-
200g Cottage cheese pot (178kcals, 4.3g carbs) OR
1 can of 200g tuna, 1 tbsp mayo
2 tbsp peanut butter"

That's a lot of fat. I'd drop the PB of fat and add some carbs (25g or so). Carbs before bed are fine, and beneficial.

*****

I also think you should use a cyclical approach to losing fat. Like, during the week with your normal diet of 2300 cals/200 pro/100 carb/80 fat or whatever, then during the weekends go to something like 150 pro, 400 carbs, 30-50 fat. This will serve to rebuild any muscle you may have lost during the week.

BTW, I was hesitant to answer this post because of your little badass mentality. When someone takes their time to answer your post don't try to shoot down their advice and then just say "I'd like some opinions other than what he said". Feel free to ask why, or whatever, but don't be a dick about it. You don't know near as much as you think you do.

Well, there's my attempt.

[nejar462]

LOL, yeah littleman, its not like we weren't trying to help when we responded.

[littleman69]

hey thanks a lot cack for your opinions on the subject. heh , but I would think you would be the last one to talk to me about attitude and being a prick, but whatever.

[syntekz]

what a little punk.