My Fatloss Diet *critique plz*

[r3mixer]

9 am: 1/2 cup oats 2 eggs | 440 | 27 | 17 |

12 pm: 2 scoop whey 2 cups milk | 590 | 16 | 68 |

3 pm: 1 can of tuna, 1/2c greens | 180 | 5 | 34.5 |

6 pm: 1 scoop whey, 1 cup milk | 295 | 16 | 34

9: pm: 4oz chicken breast, 1/4c brown rice | 316 | 32 | 28 |

bed time: 1/2 cup cottage cheese | 100 | 5 | 14 |

cals carbs protein
1921 | 91 | 195.5


Theres my diet does it look pretty solid? let me know where i can improve on it

[r3mixer]

lol no one?

[Louis_the_King]

i just started my diet which starts at 1500 calories, but yours looks good....are u not tracking fat? also are u taking in supplements? and whats ur workout like?

[Motiv8You]

Looks decent: I would get rid of some of the milk, add a "real" lunch type meal instead of the protein drink (meat, brown rice & veggies) and cut the rice out of the 9 p.m. meal.

Eat the majority of your carbs before 4 or 5 p.m.
You're relying on a lot of protein drinks, but you'll feel more satisfied (full) if you stick with brown rice, lean meats and veggies as the basis for your food plan - unless you are in a position where you can't eat a real meal (like at work, if you're unable to take a break, etc.)

How much do you weigh currently? How much are you trying to lose? And what are your workouts like? What supps do you use?

~L.

[thedrivenone]

I don't buy into the carbs late at night= bad for you.

Carb timing is important just in another definition. Carb timing as in when during the course of the day to eat them-- 1st meal in the morning is a safe choice, but usually the most should come pre-wo, then 2nd most post-wo if you're cutting.

Somebody can go with 0 carbs in a day, and somebody can go with 150g of carbs and weigh 150lbs and lose more fat, than the other guy. Cause he properly timed it.

Carbs are glycogen and the best times to eat them are usually pre-workout and POST-cardio. Pre-workout for digestion, energy in a resistance form. And yes post-cardio(assuming you do a form of HIIT) because your body burns a lot AFTER you do that running portion, feeding it some glycogen would put back what's lost and take exactly what more it needs to function while metabolizing the rest out(through ****ting-).

[baarat]

Why no fat grams? Not important I guess. Also your diet has no reference point.....Good for what? High protein, low carb and low fat is not what I would consider a good diet, but it's getting more popular with the ED crowd. j/k.

[r3mixer]

Originally Posted by Motiv8You

Looks decent: I would get rid of some of the milk, add a "real" lunch type meal instead of the protein drink (meat, brown rice & veggies) and cut the rice out of the 9 p.m. meal.

Eat the majority of your carbs before 4 or 5 p.m.
You're relying on a lot of protein drinks, but you'll feel more satisfied (full) if you stick with brown rice, lean meats and veggies as the basis for your food plan - unless you are in a position where you can't eat a real meal (like at work, if you're unable to take a break, etc.)

How much do you weigh currently? How much are you trying to lose? And what are your workouts like? What supps do you use?

~L.

i weigh about 205 pounds right now, im trying to cut atleast 30 pounds, im on a 5x5 compound lift program 3 days a week, and im using whey, and i ordered DS Lean Xtreme, and andrenalean. Also sorry for not stating this but it totals to about 42.5 grams of fat what should i be shooting for?

[lth]

maybe throw some more efa's in there, looks like you need a bit more fat...your t levels are already very low on cut, so don't make that worse by eliminating fats....throw some almonds, flax oil, etc. in there, needs to be at least 20%.

[r3mixer]

Originally Posted by lth

maybe throw some more efa's in there, looks like you need a bit more fat...your t levels are already very low on cut, so don't make that worse by eliminating fats....throw some almonds, flax oil, etc. in there, needs to be at least 20%.

i see ill try to add more fats.

[r3mixer]

What is the best flax oil supplement? should i get capsules or the oil?

[ewok_jawa]

Seriously though, you need to mix it up a bit or you'll fail. Have some variety. Instead of drinking whey all the time, trying eating tuna, turkey, ham, or beef. Variety is key.

Eating that wont matter as long as you watch fat gram intake and eat less calories than your BMR

[lth]

Originally Posted by ewok_jawa

Seriously though, you need to mix it up a bit or you'll fail. Have some variety. Instead of drinking whey all the time, trying eating tuna, turkey, ham, or beef. Variety is key.

Eating that wont matter as long as you watch fat gram intake and eat less calories than your BMR

Are you being serious?? Lol, have you not read anything on why you need fatty acids on a cut...ever read why omega-3's are considered a fatloss supp.??? EAT YOUR FATS ON A CUT....you want your body to tap into ketones (fat reserves) for fuel not stored amino acids (muscle)....keep protein at 1 to 1.2g and get the rest of your calories from efa's, do it, i could talk on and on and play the who has the biggest nuts game, but not going to because i have to go to work....just try it and watch what happens, shreddedness will come your way....best of luck. Oh, just pick up any flax oil supplement, make sure it has the 4:1 profile of mono/poly unsat. fats.

[lth]

and also, your fine with the whey shakes...2 a day isn't bad, some of us have lives and can't diddle doddle around eating 6 MEALS a day....2 is good but wouldn't go anymore than that number of shakes a day. Just make sure your getting one of them after you train.

[Motiv8You]

[QUOTE=lth;144161391]some of us have lives and can't diddle doddle around eating 6 MEALS a day....QUOTE]


LMAO - ALL of us have lives... those of us who choose to make time for good nutrition show the best results.

r3mixer: As far as your EFA's - go to your local nutrition/supplement store, get going on something with CLA and your Omega 3-6-9. (TRY Omega Cuts or Excellean -- something with 1000 mg CLA, 2 tabs/3 times daily.) This will work with the other supplements you mentioned and help with inches lost. Scale weight isn't the priary concern if you're lifting to maintain & even continue building lean muscle - it's all about how your clothes fit. Andrenalean & Lean xtreme are both fat burners -- not sure why you will need both of those... you will be wired, and maybe not in a good way. I wouldn't take both at once.

Your 5x5 w.o. is great - you should get good results there.
What about your cardio?

Less fats. If you want input on figuring out your macros (carb/protein/fat grams allowed per day), PM me and I'd be happy to help.

[airforce_gunz]

Your diet looks solid. It's nice to see someone post a diet plan and stick to it. I hope you are seeing the results you are looking for. One thing I would change would be to substitute the milk for soy milk. I started mixing my protein with it and I've been getting better results. Good luck and let me know how things go.

[r3mixer]

Originally Posted by airforce_gunz

Your diet looks solid. It's nice to see someone post a diet plan and stick to it. I hope you are seeing the results you are looking for. One thing I would change would be to substitute the milk for soy milk. I started mixing my protein with it and I've been getting better results. Good luck and let me know how things go.

thanks man ill let you know how things go.

[r3mixer]

ok should eat more greens instead of the brown rice with the chicken?

[Dashik]

I would say add some more veggies.. 1/2cup it's nothing..

[Saturnal]

Originally Posted by r3mixer

9 am: 1/2 cup oats 2 eggs | 440 | 27 | 17 |

12 pm: 2 scoop whey 2 cups milk | 590 | 16 | 68 |

3 pm: 1 can of tuna, 1/2c greens | 180 | 5 | 34.5 |

6 pm: 1 scoop whey, 1 cup milk | 295 | 16 | 34

9: pm: 4oz chicken breast, 1/4c brown rice | 316 | 32 | 28 |

bed time: 1/2 cup cottage cheese | 100 | 5 | 14 |

cals carbs protein
1921 | 91 | 195.5


Theres my diet does it look pretty solid? let me know where i can improve on it

In general, I'd say it's probably too low in calories, and too high in liquid. You can definitely get more carbs, and more protein especially in the first meal. I'm not sure about fat, but I'd guess that's also too low. And trade some of the whey/milk for solid foods if you can. That'll allow you to add calories without reducing your ability to burn fat at a good rate.

[lth]

[QUOTE=Motiv8You;144175471]

Originally Posted by lth

some of us have lives and can't diddle doddle around eating 6 MEALS a day....QUOTE]


LMAO - ALL of us have lives... those of us who choose to make time for good nutrition show the best results.

r3mixer: As far as your EFA's - go to your local nutrition/supplement store, get going on something with CLA and your Omega 3-6-9. (TRY Omega Cuts or Excellean -- something with 1000 mg CLA, 2 tabs/3 times daily.) This will work with the other supplements you mentioned and help with inches lost. Scale weight isn't the priary concern if you're lifting to maintain & even continue building lean muscle - it's all about how your clothes fit. Andrenalean & Lean xtreme are both fat burners -- not sure why you will need both of those... you will be wired, and maybe not in a good way. I wouldn't take both at once.

Your 5x5 w.o. is great - you should get good results there.
What about your cardio?

Less fats. If you want input on figuring out your macros (carb/protein/fat grams allowed per day), PM me and I'd be happy to help.

Who the hell ever said anything about not taking time to put sound diet together....lmao....i mean, not everyone has the time to pack around 6 meals as damn day, shakes are fine for gods sake. Just saying if i had to stop and eat every few hours at my workplace, it wouldn't go very well, so therefore i blend my own mrps...haha, so just wondering how drinking whey shakes (highest bioavalibilty of amino's) is not good nutrition, lol. Results, i drink 2 shakes a day, 4 whole meals. Setting at 8% right now, there is a reason to implement shakes in your diet, the digestive system needs a break every now and then, not to say anyone should do that velocity diet crap but shakes are definitley needed, read any of hugo rivera's articles and he explains exactly that, yes sparingly, i myself don't go over 2 a day but are needed over whole foods every now and then.

[lth]

Originally Posted by thedrivenone

I don't buy into the carbs late at night= bad for you.

Carb timing is important just in another definition. Carb timing as in when during the course of the day to eat them-- 1st meal in the morning is a safe choice, but usually the most should come pre-wo, then 2nd most post-wo if you're cutting.

Somebody can go with 0 carbs in a day, and somebody can go with 150g of carbs and weigh 150lbs and lose more fat, than the other guy. Cause he properly timed it.

Carbs are glycogen and the best times to eat them are usually pre-workout and POST-cardio. Pre-workout for digestion, energy in a resistance form. And yes post-cardio(assuming you do a form of HIIT) because your body burns a lot AFTER you do that running portion, feeding it some glycogen would put back what's lost and take exactly what more it needs to function while metabolizing the rest out(through ****ting-).

This is also a good point....eating starchy carbs at 9pm isnt the best idea, try replacing these carbs with fats, save your carbs for breakfast, and small amounts around workouts.

[r3mixer]

i think im going to add some more chicken during the day as well, anymore tips would be nice!

[matsimitso]

Originally Posted by thedrivenone

I don't buy into the carbs late at night= bad for you.

Carb timing is important just in another definition. Carb timing as in when during the course of the day to eat them-- 1st meal in the morning is a safe choice, but usually the most should come pre-wo, then 2nd most post-wo if you're cutting.

Somebody can go with 0 carbs in a day, and somebody can go with 150g of carbs and weigh 150lbs and lose more fat, than the other guy. Cause he properly timed it.

Carbs are glycogen and the best times to eat them are usually pre-workout and POST-cardio. Pre-workout for digestion, energy in a resistance form. And yes post-cardio(assuming you do a form of HIIT) because your body burns a lot AFTER you do that running portion, feeding it some glycogen would put back what's lost and take exactly what more it needs to function while metabolizing the rest out(through ****ting-).

TheDrivenone..!! i could not have said it better my self buddy.. GW..

on a cut try and have 1/3 of u carbs+ 25-35g protien 1-2 hours preworkout.. make these complex carbs. then as soon as workout complete.. have a protien shake with 25-35g of protien PLus 1/3 of ur carbs in the simple form of carb.. such as Creatine or Meltidrextin.. then 1-2 hours post workout the other 1/3 of ur carbs in the form of complex + 30-50g of protien.. the rest of your meals throgh out the day should revolve around fats + protien...

Timing is the most important factor.. you need to feed your body what it needs when it needs it.. id also say up ur cals to around 2,300 - 2,500 on ur hard workout days as this will make for minimal muscle loss and then u have room to drop it down if needed... also try not to mix fats and carbs in the same meal.. and for your wieght id be suggestiong around 170g of carbs per day.. (when you are training..) Thedriveone good on you again for giving reputable advice i dnt think you got the reply deserved.. and motiv8 you did well also.. only thing is it dont matter if your 9oclock meal or how ever late it may be has carbs in it aslong as its ur post workout meal to replenish ur glycogen stores.. and you grow and lose fat at night n in ur sleep to.. GOODLUCK

[Ratbukayo]

may i suggest you eat your brown rice at your 3pm meal, then eat the greens at 9pm. the way i see it, you need less energy at night and you get mostly vitamins from greens.

look for protein bars too.

when i go on a diet, i usually stick to fish and some chicken or turkey breast. but i try to stay away from beef.

best of luck!