Nutrition Critique

Hey All,

After reading some of the threads on here the last while since I joined, I started looking at my diet again and realised I wasn't getting in enough calories, which is probably why I felt I was stagnating a bit. I've since reworked things, and I know about nutrition (went from 137kg fat to 86kg) and am fairly clued up on various facets of it but by no means an expert, so it never hurts to have others look over it and highlight something I may be missing. SO here goes!

31yrs old
191cm
104kg at approx 16%bf - I haven't measured my bf for a long time. Various reasons but generally I know when I'm leaner or fatter!

Training - Bastardised 5,3,1 - I do my 5,3,1 but my assistance work is via 5 Star Complexes/Soviet Complexes and strongman days thrown in a couple of days a month I train at about 3pm.

I'm not looking at competing in any comps (never say never) just after aesthetic and strong physique.

I want to increase my lean mass and reduce body fat and feel that the following will help me get there. I have cut gluten and wheat from my diet for the last 4 months and that has helped a lot with digestion, bloating and water retention.
I have counted the carbs in the veg for the purpose of this post but I generally feel that they are fibrous and don't contribute in the great scheme of things to total daily calories, just more nutritional value than calorie.
I take multi vit, vit c, digestive enzyme, zinc, mag, CoQ10, Bacopa, PS, Vit D3 and Tyrosine.
Ratio - P - 45%, C - 35%, F - 20%

I look forward to getting crit


7am C P F
Eggs 3 233 0 19 16
Bacon 5rashers 222 0 29 10
Rice 100 130 28 0 0
O oil 1 tbsp 120 0 0 14

9am
Chicken 200 206 0 47 2
Veg 200 94 17 0 0
O oil 1 tbsp 120 0 0 14

11am
Brazil Nuts 40g 262 5 5 27
Apple 100g 52 14 0 0

1pm
Chicken 200 206 0 47 2
Rice 200 260 56 0 0
O oil 1 tbsp 120 0 0 14

Pre/During
Dextrose 25 94 25 0 0
BCAA 20 0 20 0
Glutamine 10 0 0 0

Post
Dextrose 50 188 50 0 0
BCAA 20 0 20 0
Glutamine 10 0 0 0
Whey 60 228 4 44 4

7pm
Steak 200 376 0 61 13
Veg 200 94 17 0 0
O oil 1 tbsp 120 0 0 14
85% Choc20g 125 7 2 10

3250 223 294 140

Ok - that didn't post everything quite as it looked on the first screen.

Just for clarity - first column is quantity, then calories, carbs, protein, fat.

your stats are almost identical to mine. Hows all that simple carbs workins out for you in the pre post workout period. Are you not putting on fat because of the quantity. What would the feeling be to drop some of the dextrose and use low gi carbs an hour after the pwo drink

u got some magic steak there having 61g of protein per 200g bud, also bacon rashers are higher in fat than protein,last time i checked it was close of 12g of protein and 22g of fat per 100g..11am meal is a bit of a waste as there is no protein in it... also i think that u are not having enough meals and your fat at 140g for your weight is to high...110g of fat for your body max... also drop the chocolate,thats a waste of calories...your protein is also a little low.

DJ wrote: u got some magic steak there having 61g of protein per 200g bud, also bacon rashers are higher in fat than protein,last time i checked it was close of 12g of protein and 22g of fat per 100g..11am meal is a bit of a waste as there is no protein in it... also i think that u are not having enough meals and your fat at 140g for your weight is to high...110g of fat for your body max... also drop the chocolate,thats a waste of calories...your protein is also a little low.

yeah that steak marinated in whey lol. Steak has 20g protein per 100g. Dj what would be an ideal amount of protein and do you reckon its fine to take in 2g of carbs per kilo (lean body mass) pwo

DJ wrote: u got some magic steak there having 61g of protein per 200g bud, also bacon rashers are higher in fat than protein,last time i checked it was close of 12g of protein and 22g of fat per 100g..11am meal is a bit of a waste as there is no protein in it... also i think that u are not having enough meals and your fat at 140g for your weight is to high...110g of fat for your body max... also drop the chocolate,thats a waste of calories...your protein is also a little low.

I was unsure of the protein quantity in the steak and did think it was a little high but double checked it on both www.calorieking.com & the USDA Nutrition Database www.nal.usda.gov - both come in at about 60g protein for 200g sirloin steak.

As for the bacon, again got that from the above website, but have just checked the food label on the pack I've just bought and per 100g protein to fat is equal. So will amend that. I will drop the olive oil out of the morning breakfast to reduce some fat calories.

The mid morning snack I can add a whey shake to and drop the nuts portion in half to reduce some fat as well.

I didn't think fat was worked out on weight and rather on ratio of intake - this table needs a little tweaking but is currently at approx 20% - much lower than that and the body will start to hold on to the fat and store it rather than release it.

My chocolate at night - wasted calories for a bodybuilder going in for comps but for myself who is a previous fatty and loves anything sweet, savoury or generally anything bad for me is a good compromise to help keep cravings at bay. Lot of benefit to 85% dark choc

ice-rip wrote: your stats are almost identical to mine. Hows all that simple carbs workins out for you in the pre post workout period. Are you not putting on fat because of the quantity. What would the feeling be to drop some of the dextrose and use low gi carbs an hour after the pwo drink

Hey Ice-Rip

At the moment the simple carbs seem to be working well, i feel good during my workouts and also feel and look like im getting leaner.
I had looked at dropping some dextrose after workout and adding some low gi an hour PWO but thought I would run with this for a little and see how it goes, plus am getting plenty of carbs from breakfast and lunch to keep things good.

sirlion is 20g of protien and 10g of fat per 100g... i would drop bacon and sub in more steak in that meal...mid morning snack,drop the apple and the whey...i still think u are not eating enough meals, i would add in a meal of protein and solid carbs post work out shake,i would also drop the fats in the steak meal as night and also drop the carbs out of the meal at 1:00 and add in a carb meal 45mins before the work out...solid carbs...