I am trying to eat clean. How does this look?

[homerwadson]

This is what iv been eating for a bit now. and my stats.

25 years old
5'11, 210lbs
added a pic cus I don't know my bodyfat %

Diet

6:15am - 3 Eggs over easy, 1 slice wheat bread, olive oil
7:00am - Protein Shake with 1 cup oats
8:30am - 2 handfulls planters peanuts
10:00am - Can of chicken or tuna
1:00pm - Subway (Foot long wheat, chicken breast, spinach, no cheese, no mayo)
4:30pm - Protein Shake with 1 cup oats
6:00-7:30 - Gym
7:32 - Recovery drink
8:30 - usually 1lbs ground beef with onions, or talapia fish and veggies, or steak, or 3 more eggs if im lazy.


Not sure what this diet is actually doing for me, But this was my attempt at eating clean, before this i was eating fast food 2 times a day (mcdonalds sausage mcmuffins! Mmmm) and like cup-o-noodles, and crap boxed mac n cheese, and could kill a large dominos bacon and jalapeno pizza in 20 min . (you know, cheap collage food style stuff)

[germaine07]

Was expecting a pic of the food. How can we tell how clean it is without seeing it?
Read
http://www.wannabebig.com/diet-and-n...-clean-eating/
http://forum.bodybuilding.com/showth...hp?t=136691851
http://forum.bodybuilding.com/showth...hp?t=121703981

[RojanRando]

does the food you use to eat have mud on it? is that why it's dirty? make sure you wash ur food OP or else it wont be clean. I recommend moderately warm water and soap

[WonderPug]

Do you know that times you consume your food, the frequency of your meals and the names of the food you consume are largely irrelevant to the outcome of your diet? And even arbitrarily labeling a food "clean" or "dirty" doesn't magically change anything about your diet.

What matters is daily energy balance and micro/macronutrient sufficiency.

To learn the basics about nutrition, please see:

http://forum.bodybuilding.com/showth...hp?t=121703981
http://forum.bodybuilding.com/showth...hp?t=136691851

[kdub1200]

Is the footlong really necessary? I mean the diet seems somewhat clean but also a little in excess if you're cutting. Just seems like you're eating a lot of food...

[WonderPug]

Is the footlong really necessary? I mean the diet seems somewhat clean but also a little in excess if you're cutting. Just seems like you're eating a lot of food...

Please tell me you're joking?

In the alternative, I feel truly sorry for you.

[snorkelman]

OP, if you have read the above comments and arrived at mine thinking, "those first couple guys are jerks. I hope I get some useful advice, like what kdub1200 gave me," let me make clear, you gave gotten good, solid advice. They have concisely laid out some crucial information. Please take the time to read all of the links posted and every word in each of the posts, and if you don't understand something that has already been posted in this thread, ask for clarification.

[schnitzer31]

OP, u need to find ur BMR and maintenance calories and eat 300-500 below that number.read the stickies suggested by wonderpug

[Skoorbmax]

IMO you need more vegetables at the very least, if not fruit as well. Also overdoing it on the eggs.

[WonderPug]

Also overdoing it on the eggs.

Why would you say that?

[Ampoliros]

Why would you say that?

Maybe he's talking about how long they were cooked for...

I hope.

[BunkMoreland]

lol, the nutrition forum

[Skoorbmax]

Why would you say that?

Cholesterol, you knew I'd say this, though.

[WonderPug]

Cholesterol, you knew I'd say this, though.

Please explain what you mean, but before you do, please see: http://jn.nutrition.org/cgi/content/full/134/1/187

[andrerox80]

Diet

6:15am - 3 Eggs over easy, 1 slice wheat bread, olive oil
7:00am - Protein Shake with 1 cup oats
8:30am - 2 handfulls planters peanuts
10:00am - Can of chicken or tuna
1:00pm - Subway (Foot long wheat, chicken breast, spinach, no cheese, no mayo)
4:30pm - Protein Shake with 1 cup oats
6:00-7:30 - Gym
7:32 - Recovery drink
8:30 - usually 1lbs ground beef with onions, or talapia fish and veggies, or steak, or 3 more eggs if im lazy.

how long has this been your diet and have you been losing, maintaining, or gaining? what are you trying to do? you just want something that gets you to your goals. what are your maintenance cals and macro's (see sticky on calculating cals and macro's if you don't know) and what are the cals and macro's of the current plan (plug into livestrong if don't know)? that's what matters. not eating "clean," which is total bs anyway. also unnecessary. your diet is also completely devoid of micronutrient-dense foods. add fruits and veggies.

[IronMan2010]

If this helps at all here is my diet i follow. And have for the past 2 years...wether cutting or bulking. Its just the amount that changes

Meal 1) Egg whites + Porridge

meal 2,3,4) Chicken breast + Rice or potato

Meal 5) Lean beef + rice

Meal 6) Protein shake + some Fats (Natty pb or almonds)

Its really as simple as that

[WonderPug]

^ FYI: Your diet is acutely deficient in micronutrients and it's likely deficient in dietary fat too.

[IronMan2010]

^ FYI: Your diet is acutely deficient in micronutrients and it's likely deficient in dietary fat too.

Daily intake of fat is around 40-50g I have EFA tablets to

[WonderPug]

Daily intake of fat is around 40-50g I have EFA tablets to

Your daily fat intake is deficient and why do you avoid dietary fat and try to get EFA's from pills???

[Skoorbmax]

Please explain what you mean, but before you do, please see: http://jn.nutrition.org/cgi/content/full/134/1/187

This questions the blanket recommendation of eggs, but doesn't say what a new safe level is. It says not all are susceptible to dietary cholesterol, as echoed by Mayo Clinic (http://www.mayoclinic.com/health/cholesterol/HQ00608), but 30% is a pretty darn high sub-section of population. Perhaps this is why the AHA still recommends 300 mg tops of Cholesterol.

In any case, 3 eggs daily is, sometimes up to 6, is way beyond "maybe one egg/day is too cautious", and in direct contradiction to recommendations by the Mayo Clinic and AHA. This is why he's likely overdoing it on the eggs.

[WonderPug]

^ See:

There is a LOT of misleading advice out about cholesterol/ fat in the media (and even that put forward by the AHA). This is just another example.

Dietary cholesterol, and even dietary saturated fats, are NOT the badies in terms of risk of CAD (coronary artery disease). Risk of major event or death is a combination of a number of different factors. Both patient specific (obesity / smoker / diabetes or other commorbidities) and ALSO related to their blood cholesterol / triglyceride numbers.

Essentially - greatest risk is:
- a high VLDL and a high LDL PARTICLE number (not necessarily a high LDL)
- high triglycerides
- low HDL
- pro inflammatory state/ pro-oxidative state
^
And these things can actually be worsened by the typical diet as per 'heart' advice.

'High carb' / 'low fat' diets will:
increase VLDL
increase triglycerides
increase inflammatory pathways

Thus: In those who already have high cholesterol, a lower carb diet with moderate level of saturated fats / cholesterols actually IMPROVES risk - because you decrease the level of VLDL fats, and you can decrease the pro-inflammatory state / pro oxidative state and stabilise the plaques in the vascular system.

Additionally - it is important to note that a lot of animal fats are NOT all saturated fats, and many 'bad' meats have LESS 'bad' stuff than the traditional meats recommended.
eg:
Pasture fed Beef, for example, only has about 70mg of cholesterol per 100g (chicken has about 110mg). It is ~ 50-55% MONO-unsaturated fat (oleic acid - the same as in Olive Oil).
Eggs are the same - about 200mg cholesterol, 45-50% Oleic acid, with a good dose of Linoleic acid too (15-20%).

^
Sure - a higher grain diet will increase fiber, and increase HDL.... but there are BETTER ways to do it without causing all the other grief associated.

[IronMan2010]

Your daily fat intake is deficient and why do you avoid dietary fat and try to get EFA's from pills???

Because i find eating nuts or adding oil to my meals just upset my stomache. Its hard when off-season trying to have 50g Protein and 100g carbs per meal. Let alone taking in extra fat. Im not quite sure why you are asking these questions. Im sure my physique has not suffered from the "deficientcy" of fat intake.

[andrerox80]

If this helps at all here is my diet i follow. And have for the past 2 years...wether cutting or bulking. Its just the amount that changes

Meal 1) Egg whites + Porridge

meal 2,3,4) Chicken breast + Rice or potato

Meal 5) Lean beef + rice

Meal 6) Protein shake + some Fats (Natty pb or almonds)

Its really as simple as that

how does that help op?

^ FYI: Your diet is acutely deficient in micronutrients and it's likely deficient in dietary fat too.

this.

Daily intake of fat is around 40-50g

again, deficient. need at least .4 g / lb.

Because i find eating nuts or adding oil to my meals just upset my stomache.

so try other fats. seeds, eggs, non ff dairy, avocado, fatty fish, etc.

Im sure my physique has not suffered from the "deficientcy" of fat intake.

maybe not. but what abt your health?

[WonderPug]

Its hard when off-season trying to have 50g Protein and 100g carbs per meal.

Why would you do that? Don't you know that meal frequency, timing and inter-meal nutrient partitioning is largely irrelevant to bodyweight and composition?

Im sure my physique has not suffered from the "deficientcy" of fat intake.

Your mood and long-term health probably is/will suffer, and you're doing lots of stuff that you think is relevant to the outcome of your diet, but that is not.

Any, by the way, your diet is also acutely deficient in micronutrients.

[IronMan2010]

Health is absolutely fine. I get my cholesterol levels and Blood levels checked regularly. I kind of find it hard to take any serious advice from the IIFYM crew, who are telling other people on here its okay to have sausage egg mcmuffin breakfast...aslong as it fits your macros.

[WonderPug]

Health is absolutely fine. I get my cholesterol levels and Blood levels checked regularly. I kind of find it hard to take any serious advice from the IIFYM crew, who are telling other people on here its okay to have sausage egg mcmuffin breakfast...aslong as it fits your macros.

You mean it makes no sense to you to meet micro/macronutrient sufficiency from a diet compose in the vast majority from whole and minimally processed foods, but it does make sense to consume a diet (like yours) that is acutely deficient dietary fat and micronutrients.

[andrerox80]

You mean it makes no sense to you to meet micro/macronutrient sufficiency from a diet compose in the vast majority from whole and minimally processed foods, but it does make sense to consume a diet (like yours) that is acutely deficient dietary fat and micronutrients.

snap!

[IronMan2010]

Its not thought is it. IIFYM it doesnt matter, it can all be processed food

The fats i am on at the moment do enough for me. My cholesterol results comeback 100% all the time and so does my blood work. Do you suggest the doctors are wrong? and you know something they dont

Infact, one of the doctors and if i can remember the exact quote said " Sir, your diet is spot on correct...maybe the protein is a tad high though"

I shall send him your way for job tips

[tjwoody]

on a side note and i can say this cause i have blood work. i always sorta ran about the low end of normal range of hdl. like 40-41 when i think my range would read as long as its over 39 was ok. so i read up on it and kept getting blood work after the course of a year i can say.

when i REALLY dropped my cardio and my conditioning suffered my hdl was lower. adding this cause for one or 2 of my tests this was a variable i had going on.

i do like to think i was getting a decent amount of fats but when i started focusing on certain fats i think my hdl started improve a couple points every couple months. i was mostly getting fats from added fish oil, meats and PB mostly. i switched to focus on avocados, macademia nut oil and olive oil, almond and sunbutter and included more yolks. my hdl was like 55 after sometime. for carbs i ate a srving of oats every day watched fiber and took in as much fruit as i could.

fast forward to a few months ago...my failed bulk i wanna get fat during the winter time. again, reduced cardio and over weight gain was included so i cant say for sure but the first blood test came back much lower in hdl...around 42 and even though my conditioning was/is still bad i worked on fat intakes like above mentioned and got my hdl higher again.

in the end, not enough time or controlled tests, but from what ive seen im pretty convinced i need to keep getting my fats in from various sources and look at micro nutrition that everyone speaks of.

lol, ok that was long.

[BunkMoreland]

bros gonna bro