Please crit my diet

Hi all,

In lieu of the discussion here

I'd like to kindly request that you guys crit my diet.

My stats:

Height : 187cm
Weight : 98Kgs (As of this morning)
BF : 12% (As of last week Friday's measurement)

My goal (Maintain at...):

Height : 187cm (Duh)
Weight : 115Kgs
BF : 9%

Current eating plan:

Breakfast
1 Cup cooked oats
5 Egg whites + 1 whole
1 Slice whole grain toast
Vit C
Mutli-Vit
L-Glutamine
EFA

Approx 9 am
200g Chicken breast
half cup cooked brown rice

Approx 10 am
1 Fruit (seasonal)

Approx 12 pm
200g Chicken breast
1 medium sweet potato
half tomato
EFA

Approx 1 pm
1 Fruit (seasonal)

Approx 3 pm
200g Chicken breast
1 Large fruit (i.e Papaya or Pineapple)

Approx 5 pm (pre-workout)
BCAA's
Creatine mono
Caffeine
AAKG's
Taurine

Approx 7 pm (post-workout)
Whey (Approx 40g protein)
Glycaemic Carbohydrates
ZMA
Creatine mono
L-Glutamine
Taurine
Tribulus

Dinner
200g Chicken breast
1 cup cooked brown rice
1 small cooked sweet potato
1 cup cooked veg
Vit C
Multi-vitamin
EFA

NB :
Drinking at least 3l of water daily
I've cut all salt and sugar
No more than three cups of coffee per day
1 x per week I switch my dinner's chicken for 200g steak
If I wake up in the early hours of the morning I'll have a meal similar to my post workout meal (minus the carbs)

So there it is... Any critique would be welcome!

I somehow dont see this as being enough calories...
Search on the forum for "Dieting 101"... and work out your calorie requirements.
I dont think you will be putting on muscle with that diet. You going to need to add alot more food to get to your goal weight.

Thought about putting fish into your diet (Pilchards, Hake etc)?
Where is your pre-bed meal?
Dinner should be kept to red meat... Just a better option, not once a week.
When you say EFA... How many EFA's are you taking each time? As thats pretty much your only source of fats here.

How after a week do you train? And do you do cardio?

Pre workout i would add some oats and raisins.A slow and quick carbs for sustained energy.

Firstly the best thing is timing of carbs. On training days carbs should be Breakfast, pre and post w/o. On non training days your first three meals should have carbs. The reason for this is that at those times your glycogen stores are empty and carbs in the right quantity will be used up by the body and not stored. Drop the fruit and have veg instead. Pre workout have oats and raisins. Should be having more red meat. Try get lean beef mince and include in two meals a day and chicken in two meals a day.

By the way how old are you?

I would drop the fruits have protein shakes instead and definitly have one pre bed.

Age bud?

Sorry, was in a meeting. I'm turning 28 in Dec.

Will go re-read DJ's dieting 101. I used very similar methods during the winter to bulk. But I felt that I was getting a bit fat, so decided to drop the excess fats I was eating.

It's not the fats making you fat it's the carbs

Do you know how many calories you are consuming per day?

Looks like you should be having about 3340cals a day just to maintain body weight. Add 10-20% if you wanting to bulk (On cycle) So give or take 4000cals a day. Are you doing any cardio?

Well, I was eating like this:

Meal 1 (Protein and carb meal):

Whey protein (mixed with water)
50g Oats
50g Raisens
50g Nuts
1000mg Vit C
5g Creatine
5g Glutamine
2000mg Flax seed oil
Mutli-Vit
Glass water

Meal 2 (Protein and fat meal):
3 Whole eggs
2 Egg whites
or
2 cans tuna
2tbsp Reduced fat mayo
Glass water

Meal 3 (Protein and fat meal):
200g grilled chicken breast
250g Broccoli / Mixed Veg
2 tsp cold pressed olive oil
Glass water
or
300g Grilled Rump Steak
250g Broccoli / Mixed Veg
2 tsp cold pressed olive oil
Glass water

Meal 4 (Protein and carb meal):
100g Oats
50g Raisens
Whey Protein (mixed with water)
Glass water
or
200g Grilled Chicken breast
Sweet potato (whatever size is available)
Glass water

Pre Workout:
2 Scoops muscle science X-Plode (contains approx 7g creatine)
5g Glutamine
ZMA

Train:
Drink roughly 1 liter water during workout (depends on intensity)

Meal 5 (Post Workout):
Whey Protein (mixed with water)
5g Glutamine
5g Creatine
5g Dextrose
1000mg Vit C
Multi-Vit

Meal 6 (1 hour after Post Workout - Protein and fat meal):
200g grilled chicken breast
250g Broccoli / Mixed Veg
2 tsp cold pressed olive oil
Glass water
or
300g Grilled Rump Steak
250g Broccoli / Mixed Veg
2 tsp cold pressed olive oil
Glass water

Meal 7 (Protein and fat meal):
Whey protein
1 tbsp yum yum blue label peanut butter
200 ml skim milk
ZMA

At that point I was doing no cardio and training 5 times a week.

Nope, no cardio at t he moment either.

XyGorf wrote: Well, I was eating like this:

Meal 1 (Protein and carb meal):

Whey protein (mixed with water)
50g Oats
50g Raisens
50g Nuts
1000mg Vit C
5g Creatine
5g Glutamine
2000mg Flax seed oil
Mutli-Vit
Glass water

Meal 2 (Protein and fat meal):
3 Whole eggs
2 Egg whites
or
2 cans tuna
2tbsp Reduced fat mayo
Glass water

Meal 3 (Protein and fat meal):
200g grilled chicken breast
250g Broccoli / Mixed Veg
2 tsp cold pressed olive oil
Glass water
or
300g Grilled Rump Steak
250g Broccoli / Mixed Veg
2 tsp cold pressed olive oil
Glass water

Meal 4 (Protein and carb meal):
100g Oats
50g Raisens
Whey Protein (mixed with water)
Glass water
or
200g Grilled Chicken breast
Sweet potato (whatever size is available)
Glass water

Pre Workout:
2 Scoops muscle science X-Plode (contains approx 7g creatine)
5g Glutamine
ZMA

Train:
Drink roughly 1 liter water during workout (depends on intensity)

Meal 5 (Post Workout):
Whey Protein (mixed with water)
5g Glutamine
5g Creatine
5g Dextrose
1000mg Vit C
Multi-Vit

Meal 6 (1 hour after Post Workout - Protein and fat meal):
200g grilled chicken breast
250g Broccoli / Mixed Veg
2 tsp cold pressed olive oil
Glass water
or
300g Grilled Rump Steak
250g Broccoli / Mixed Veg
2 tsp cold pressed olive oil
Glass water

Meal 7 (Protein and fat meal):
Whey protein
1 tbsp yum yum blue label peanut butter
200 ml skim milk
ZMA

At that point I was doing no cardio and training 5 times a week.

Yup that looks closer to what you should be aiming for, except would have dropped the nuts for breakfast and added carbs 1hour post training and drop the milk

cardio and diet = lower bf%
Weights and diet = muscle building

Start doing cardio again first thing in the morning when glycogen stores are empty. Will aid in helping to loose bf

Just my opinion, but I don't think it really matters when you get in your carbs. Does the place where the sun is at really play a role? Lol
So if you eat 200g protein during the day and then 100g carbs before you go to bed you'll become fat? Not likely. I think its a myth from the 70's. Like doing cardio on an empty stomach... Its about the total calories you get in daily irrelevant at which times they are taken. You don't burn much more calories during the day than when you sleep. Its due to your basic bodily functions needing energy (you have to breathe and your heart has to pump blood) this is where most of the enery (food) you get in, goes to.
6 meals also do NOT speed up your metabolism, google it if you don't believe me (new research) its just about getting in more energy than you need if you want to build and less if you want to cut. Just my 1c

jakes wrote: Just my opinion, but I don't think it really matters when you get in your carbs.

so should i start training with out pre and post workout carbs? because it doesn't really matter after all, should i start eating junk and simple carbs before i sleep that are not going to be used at all for 8 hours because it doesn't matter? Its funny how much info there is to back up fasted cardio due to lower insulin levels in the morning.. but i guess that is a myth as well.

Gonna have to disagree with you

sure cals in verse out counts, but proper utilization of carb timing is just as important.

Meal 6 (1 hour after Post Workout - Protein and fat meal):
200g grilled chicken breast
250g Broccoli / Mixed Veg
2 tsp cold pressed olive oil
Glass water
or
300g Grilled Rump Steak
250g Broccoli / Mixed Veg
2 tsp cold pressed olive oil
Glass water

do not have any fats in this meal have carbs here.slow digesting carbs

CHAPEL wrote:

jakes wrote: Just my opinion, but I don't think it really matters when you get in your carbs.

so should i start training with out pre and post workout carbs? because it doesn't really matter after all, should i start eating junk and simple carbs before i sleep that are not going to be used at all for 8 hours because it doesn't matter? Its funny how much info there is to back up fasted cardio due to lower insulin levels in the morning.. but i guess that is a myth as well.

Gonna have to disagree with you

sure cals in verse out counts, but proper utilization of carb timing is just as important.

Post workout would be an ideal time to consume carbs (obvoiusly) because of the insulin spike... Pre workout will maybe give you a little more enery. Doesn't do much for me... To each his own.

jakes wrote:

CHAPEL wrote:

jakes wrote: Just my opinion, but I don't think it really matters when you get in your carbs.

so should i start training with out pre and post workout carbs? because it doesn't really matter after all, should i start eating junk and simple carbs before i sleep that are not going to be used at all for 8 hours because it doesn't matter? Its funny how much info there is to back up fasted cardio due to lower insulin levels in the morning.. but i guess that is a myth as well.

Gonna have to disagree with you

sure cals in verse out counts, but proper utilization of carb timing is just as important.

Post workout would be an ideal time to consume carbs

^ looks like carb timing being important to me.

Some random info ~>

"Does eating carbs late at night make me fat?" -Tracy, Skokie, IL.


“Removing nighttime carbs is a simple calorie-cutting technique that hides the real reason you lose weight,” says Alan Aragon, M.S., a nutrition who writes a prominent research review each month. Just think about it: If removing one food from one period of the day was all it took to lose weight, then everyone would be thin. The truth is, removing carbs from the evening will help you lose weight, but with one big caveat: If you tend to overeat on carbohydrate-heavy foods late a night. If that’s not your problem, then restricting your carbohydrates in the evening isn’t going to accelerate fat loss, says Aragon.

In fact, cutting back on calories throughout the day has the same impact as removing carbs at night. “Your body doesn’t store fat more readily during the evening than any other point during the day,” says Aragon, “so a better focus is to figure out how many calories you need to consume and stick to your goals.” What’s more,research has shown that obese people on a weight loss program who shifted their carbohydrate intake towards the last meal of the day had better fat loss than those who spread carbs out throughout the day. The reason: manipulating your carbohydrate intake might influence the hormones in your body (leptin and adiponectin) that influence metabolism and help flatten your belly. That’s not to say that you should eat carbs, carbs, and more carbs. A health balance of proteins, carbs, and fats is ideal. But the research is just another reminder that how much you eat—and not necessarily what you eat—is most important when considering your weight loss goals.

If you don't believe it I couldn't care less, its your body. Do what ever works for you

put it this way, for every article you find, i will find one as well. There is no reason to get prissy, agree to disagree.

Good stuff, cheers.

Which is why I said to each his own... Cheers

i look at this way,around your work out what do u need? energy as soon as u can (fast acting carbs) and energy to sustain you through your work out (slow carbs) then post work out your need carbs to spike insulin(fast carbs) and carbs to help carry on the replenishing glycogen and keeping the metabolism going (slow carbs)

now because carbs have an effect on insulin levels its best not to have fatty acids around this timing so lean lean protein,BCAA's and whey is perfect,and then immediatly whey hydroslate(spelling) or whey isolate and fast and short acting carbs is essential so usually dextrose/glucose followed by a solid meal with some carbs also low in fat. remember fat and fiber slow down digestion so having some fibery carbs pre work out is fine but post work out less fiber is good to ok, unless u are cutting down the higher fiber is better as it is harder to digest. you are righte jakes each to their own but most of the guys i work with follow this principle. if they are quite carb sensetive they have less short acting carbs.

Good post dj. Lol I just eat what my trainer says, all that science makes my head hurt :lol: how does one get intouch with you regarding a diet? If possible drop me a mail with the price

email admin and he will send u details...