how's my cut diet??.. critique me....

[JSully]

hey guys...
i looked in the mirror and i think im still too fat although everyone says i look good... but only i know...im fat.....i gotta slow metabo and thats cool for bulking.. but i gotta get lean sometimes..and im to the point where im ready to be lean...anyways... i redid my diet.. i'll do this 6 days a week and hit a couple cheat meals on the 7th to bring the carbs change it up so the system doesnt adapt.... lemme know what you think... btw.. the protein shake i drink is Optimum Nutrition 100% whey.. 23g protein 2g carbs and 1g fat...

07.00am
6 egg whites
1 cup oat bran cereal
1/2 cup skim milk (w/cereal)
ON protein shake

10.00am
ON protein shake
1 can tuna

01.00pm
1 chicken breast
1 can tuna
1/4 cup marinara sauce

04.00pm
1chicken breast
1 can tuna
1/4 cup marinara sauce

07.00pm
1 slice rye bread ***** (tuna fish sdwch)
1 can tuna
1 tablespoon mayonnaise
ON protein shake

10.00pm
ON double protein shake

01.00am
1 cup cottage cheese
1 can tuna


daily total(off-day) 423 80 39

calories 1692 320 351

total calories 2363

percentages 71.6% 13.5% 14.8%



7.00pm
1 slice bread *****
2 tbsp peanut butter
ON double protein shake


daily total(on-day) 421 79 44.5

calories 1684 316 401

total calories 2401

percentages 70.1% 13.1% 16.7%

btw.. the numbers go from left to right as protein carbs and fat

ok.. the peanut butter sandwich is just on my workout days... i cant really specify a workout schedule because i work a 40hr week job and a 2nd 32hr week job...i generally get to workout sat, sun, mon, thurs, and fri...cardio everyday @ the gym for about 10 mins on the stairmaster... ride my bike whenever i get the chance.. and i jog 3 miles mon wed and fri @ lunchtime....

i take about 10g of glutamine a day..and i hit the heavy bag whenever i get the chance as well....

i was tested today @ 16% bodyfat with the calipers (which i think is wrong) but i dont know for sure cuz i dont have access to a dunk tank close to me (within walking distance cuz the car's in the shop)... anyways.... the 16% pissed me off so thats the reason why i redid my diet...

first.. let me know ur thoughts on this diet... and 2nd.. are there any other supplements i should take that'll help me hold onto muscle so i dont burn it all away because of the lack of carbs and hi cardio???

ive been a personal trainer and weight trainer/bodysculpter for a while now and i think im alright with this diet..(and no i dont give this to diet to ur average mom looking to lose 10pounds from her butt..lol) im just looking for some insight tips to improve on...

thanks for ur help...

[raniali]

well - most obviously lacking in your diet is fat. yes, fat. a peanut butter sandwich on training days is definitely not enough. fat cals should ultimately average 20-30% of your total cals. on a 2400 cal diet (which also seems a bit low for an active male at 6'1" and 210), fat should be 70-80g. add some fish oil or flax for starters. then try olive oil, coconut oil, nuts or avocados for the remainder.

so if you are going to up your fats and maintain the same cals, you need to drop something else. which leads me to the next point .... wayyyyy too much protein. hig protein intake is great, but not at the expense of other nutrients. you could easily stand to drop 100g of protein out (leaving you at 300-325g for the day), bump up the fats and the carbs and still maintain a 2400 cal level. personally, 4 protein shakes is a lot. eat real food if you can and save your soluble protein for around workout times (maybe one before and one after).

what kind of cals are you eating now anyways?

[TheGimp]

:withstupi

Definitely get some more fat in there. Fat is required for proper hormone (Testosterone) production. Essential fatty acids (fish or flax oil) are involved in a multitude of processes responsible for good health.

[JSully]

i was eating about 300g protein 150g carb and 80g fat...

i was very angry when i made up that diet last night.. i was furious to find out my bodyfat was that high.. and im still not happy... in january i was at 20% and weighed 230.. and ive dropped 20 pounds and only 4%? i think that caliper is wrong and im want to shove it up her ass (the one that tested me)..

so thats the reason the carbs went so low.. as for the fat i'll go buy some fish oil caps tomorrow cuz ive actually never even taken them at all.....

i was having pasta thrown in the middle 2 meals (with chicken and marinara sauce and tuna) so i'll put the pasta back in..its only one serving total between the 2 so that'll be about 40g of carbs added... plus i'll go ahead and put the top piece of rye on my sandwich at night.. thats another 15g .. and on workout days i'll add my jelly and another slice of bread so i can have a peanut butter and jelly so there's another 22g of carbs right there... so thats a total of 77g of carbs added... 77+80 is 157grams of carbs....

as for protein.. i'll drop the 2 morning shakes and the shake after the tuna sandwich but i'll keep the shake for the replacement pb&j after workout days...

so that should leave me pretty balanced.. thanks... guess its not a good idea to make up a diet when ur angry.. lol

[JSully]

Prot(g) Carb(g) Fat(g)

07.00am 3 whole eggs, 3 egg whites 28.5 0 21
1 cup oat bran cereal 5 28 2.5
1/2 cup skim milk (w/cereal) 4 6 0

total 37 34 23.5

10.00am 1 can tuna 33 0 1.5


01.00pm 1 chicken breast 41 0 1
1/2 serving pasta .5 20 3.5
1 can tuna 33 0 1.5
1/4 cup marinara sauce 1 5.5 1.5

total 75 25.5 7.5

04.00pm 1 chicken breast 41 0 1
1/2 serving pasta .5 20 3.5
1 can tuna 33 0 1.5
1/4 cup marinara sauce 1 5.5 1.5

total 75 25.5 7.5

07.00pm 2 slices rye bread ***** 6 30 2
1 can tuna 33 0 1.5
1 tablespoon mayonnaise 0 0 9

total 39 30 12.5

10.00pm ON protein shake 23 2 1

01.00am 1 cup cottage cheese 26 10 9
8 oz skim milk 8 12 0
1 tbsp olive oil 0 0 14

total 34 22 23




daily total(off-day) 316 141 77.5

calories 1264 564 697.5

total calories 2525

percentages 50% 22.3% 27.6% = 99.9%


hows that lookin? all the numbers go from left to right starting with protein/carbs/fat ... this forum board wont line up the tabs and spaces i have... oh well....anyways...the olive oil at night is just until i get a chance to get to the grocery store.. im leaving for work in a few minutes and i work ALOT so i dont get much of a chance to go often... thanks for the feedback...

[raniali]

looks better - but i suggest you try this for a few weeks and see if you are dropping any weight or not. you should aim for 1-2 lbs lost per week. any more than that, and you are most likely dropping muscle.

[JSully]

ok.. final revision... keep in mind..i gotta keep the calories low because i have a very slow metabolism.. so i gotta keep the cals low and the cardio high to lose weight.. i run 3 miles.. 3 times a week... and get on the stairmaster for 10 mins after every workout..and when i get the chance i hit the bag.. one of my friends gave me some pointers so i moved some of the stuff around a little bit... tell me what u think of this plz...

diet #3

Prot(g) Carb(g) Fat(g)

07.00am 3 whole eggs, 3 egg whites 28.5 0 21
1 cup oat bran cereal 5 28 2.5
1/2 cup skim milk (w/cereal) 4 6 0

10.00am 1 cup cottage cheese 26 10 9

01.30pm 1 chicken breast 41 0 1
1/2 can tuna 16 0 .75
1/2 serving pasta .5 20 3.5
1/4 cup marinara sauce 1 5.5 1.5

04.30pm 1 chicken breast 41 0 1
1/2 can tuna 16 0 .75
1/2 serving pasta .5 20 3.5
1/4 cup marinara sauce 1 5.5 1.5

08.00pm 1 can tuna 33 0 1.5

11.30pm 1 can tuna 33 0 1.5

02.30am 12 hard boiled eggs 42 0 0
1 tbsp olive oil 0 0 14

daily total(off-day) 288.5 95 61.5
calories 1154 380 553
total calories 2087
percentages 55.2% 18.2% 26.4% = 99.8%
____________________________________________________________________________________

8.00pm ON protein shake 23 2 1 <-- add for post workout
1 banana 1 31 0
8 oz skim milk 8 12 0

drink shake immed post workout.. wait 1 hr then eat the 8pm tuna.. adjust eating time for time lost @ gym...

daily total(on-day) 320.5 140 62.5
calories 1282 560 562
total calories 2404
percentages 53.3% 23.2% 23.3% = 99.8%

i think thatll be alot better...ur opinions?

[raniali]

if you have a slow metabolism, may i suggest you drop the wheat-based products and substitute other complex carbs? rice instead of pasta. yams, potatoes also. oatmeal instead of bran cereal. and i STILL think your good fats are pathetically low. one tbsp of olive oil isn't going to cut it. where is the fish oil or flax?