Can anyone tell me if my plan is ok?

[packman123]

Hi everyone, first time poster long time reader..

I recently joined a gym (about a month or so), and i just wanted some criticism/opinions about my plan.

So this is my everyday ritual:



Break-fast - around 8:30AM: Whey protein - 2xScoops, Diet Kellogs(i don't like oatmeal) - 1xCup, 1xCoffee(i need to, or my head explodes during work).

Mid Morning - around 11:00AM: 1xBanana, 4xCream Crackers.

Lunch - around 13:00PM - Chicken breast/Turkey/Fish always accompanied by lots of veggies and/or salad - 1xCoffe(only drink 2 per day).

Afternoon - around 16:00 - 1xBanana(or some other fruit), 4xCream Crackers.

Pré-Workout: around 18.30: Gold nutrition's creatine power mix - 1xScoop.

Post-workout: around 20:20: Gold nutrition's creatine power mix - 1xScoop.

Dinner - around 20:45: Chicken breast/Turkey/Fish always accompanied by lots of veggies and/or salad.

Before bed time: around 23:30: Whey protein - 2xScoops, 3xDYMATIZE'S NUTRITION Z-Force caps.


To note: im skinny-fat, weight around 68KG and im 176cm in height. Im currently using Tommy Nybecker's Workout plan.


So what do you guys think, am i ok? or am i really off track here?
Im kind of a noob at this, feel free to bash me... but help me get it better.


Thx alot.

[WonderPug]

The frequency of your meals, the timing of your meals, the names of the foods you eat and the extreme use of processed food marketed as a "supplement" does not have a direct impact the outcome of your diet.

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

[skyboundfitness]

It doesn't look like you eat a lot at all. What are your goals? Gain mass? Too many supplements for one. Have you calculated out how many calories you need per day? Find a BMR calculator online and figure out your caloric goals. Diet Kelloggs is not even on the same planet as oatmeal. Oatmeal and eggs are king when it comes to diet. Have you tried mixing your whey protein in with the oatmeal? This may change the flavor for you and make it better to stomach. These are the foods you want to base your entire diet around, no matter what your goals are:

Chicken breast (which you already have so that's good)
Oatmeal
Eggs

Almonds and other nuts
millk
cottage cheese
greek yogurt (you can make a lot of concotions with this stuff)
Brown rice
lean beef
veggies and leafy greens
fruits
sweet potatos

***keep foods as natural as possible, the less processed, and the fewer ingrediants the better

Here is a typical meal:

Breakfast: Protmeal (oatmeal and whey mixed, maybe some peanut butter also)
2 eggs, grapefruit

Snack: Almonds and cottage cheese, mixed veggies

Lunch: Brown rice, seasoned with lemon pepper, chicken breast mixed in

Snack or preworkout: Granola bar or whole wheat toast with pb

post workout: 4-1 ration of carbs and protein (whey protein shake and an apple will suffice)

Dinner: Lean beef steak or chicken breast or pork, steamed veggies, sweet potato.

[WonderPug]

^^^ The above post contains some really terrible advice and I strongly urge the OP to ignore the entire contents therein.

To start leaning the basics about how to compose a proper diet, please see here.

[skyboundfitness]

Your link is great too wonderpug, I was just stating to use natural foods if possible and a typical diet made up of those foods... I also did advise to figure out his BMR which is contained in your link...so im confused, would you be so kind as to tell me what you disagree with? You don't think he should eat natural foods?

[packman123]

So i've read the sticky and my understating so far is this:

BMR(katch-mcardle)= 1570 x 1.6(moderately active) = 2500 C
Protein: 2x68KG= 136
Fat: 1.5x68KG= 102
Carbs: 5x68KG= 340

[WonderPug]

See here and than correct your post.

so im confused, would you be so kind as to tell me what you disagree with?

You advised specific food selections as follows:

These are the foods you want to base your entire diet around, no matter what your goals are:

The names of the foods the OP consumes does not determine the outcome of his/her diet.


The OP should select foods that s/he prefers and consume such in quantities and combinations that yield the target energy intake while ensuring micro/macronutrient sufficiency.

[skyboundfitness]

Well I certainly didn't mean to only eat those foods, specifically. I was giving an example of natural foods that are commonly used, even going so far as to say what a typical meal day could be using those foods. So you plan on negging anybody who lists specific foods? He said he is new to this and many people truly don't know the difference between boxed cereals and oatmeal, so the list of whole foods is a starting point. Would you prefer I go back and edit my post to reflect that statement, Wonderpug? You surely have the rep power and posts to warrant the respect, so just say the word and I will do so.

OP, Wonderpug is right in the fact that you can eat any foods you want, my advise was to try to choose foods with the least ingredients possible, hence the list I posted.

Other than that, the read link is a very good one, I was only giving a short piece of advice. The advise I gave is concurrent with my beliefs and knowledge in the link Wonderpug provided. I agree that energy balance at the end of the day is what matters, not so much meal timing, so OP keep that in mind in my example diet, I should have written a disclaimer stating that the meals don't have to be broken up as exampled.

[WonderPug]

I was giving an example of natural foods that are commonly used, even going so far as to say what a typical meal day could be using those foods.

This shows that you don't understand the basics about nutrition, as food names and "typical meals" are entirely irrelevant to the outcome of one's diet.

So you plan on negging anybody who lists specific foods?

Absolutely not, but you hold yourself out as a professional and you are clearly "advertising" your services when you list the following:

CPT and Nutritional Consultant, NPTI , NASM
Owner of Skybound Fitness
http://www.skyboundfitness.com
@skyboundfitness

Find me on ******** and twitter

I do online personal training using state of the art online software. Ask me for details.

If you're going to use this forum to "advertise" and you're going to assert specific expertise, you should at least know the basics about the subject.

[skyboundfitness]

I am advertising my services, professionals can and do advertise. You are correct in saying that typical meals are irrelevant to the outcome....that's why "typical" means "example" this was an example meal. I am confident in my advice, it seems you were taken back simply by the wording. The bottom line is those are good foods, so if he is looking for examples of good foods, I am confident with that list. I am sorry that you are offended by my services offered. If it means anything I have a personal account on here also, that I have had since 2006, so I know you think I'm some punk kid newbie, but I assure you I am not. My clients have all been extremely happy with my services. I wish you well.


By the way, reading your posts, we are actually in agreement with the facts, I'm sorry the wording threw you off. We really have nothing to disagree about.

[WonderPug]

I am advertising my services,

You should NOT be doing that in forum postings.

If it means anything I have a personal account on here also,

This is a violation of forum policies.

The bottom line is those are good foods, so if he is looking for examples of good foods, I am confident with that list.

This, again, implies a fundamental misunderstanding about nutrition.

[skyboundfitness]

It is known that some foods are healthier than others, I don't get your hangup on my food list. These foods are among foods with a higher nutritional profile as opposed to things like Snickers candy bars and such. Do you disagree with that? You are entirely hung up on some wording and are not even elaborating on the specifc thing you disagree with. How many of your 31,000 posts are you simply negging people and playing tit for tat on wordage? I have seen your posts, and they are one sentence posts, attempting to get your count up. I have been on this site for years, and these foods are mentioned hourly as good foods, you have a lot of negging to do, I just saw another post mentioning eggs. My God man, lighten up. Throwing things around like "terrible advice" and such...you act like I'm telling him to eat 5000 calories of doritos every day.

In addition, I have read the forum guidelines and I am permitted to have a link to my website in the signature line only, which is what I have done.

[WonderPug]

It is known that some foods are healthier than others...

This is a meaningless statement outside the context of total daily intake.

In addition, I have read the forum guidelines and I am permitted to have a link to my website in the signature line only, which is what I have done.

You admitted to having two accounts, which is a violation of forum policy.

[skyboundfitness]

The real question is why do you care so much about my account status? You come at me all dramatic and such, you don't elaborate on your point, You seem a bit bitter about something.

Again, how about some elaboration instead of 1 sentence responses? How is that a meaningless statement? I never mentioned daily caloric intake a single time did I? Only you did in an attempt to draw an argument, which you were successful at. I only mentioned that some foods are better for the body than others....I don't understand...you think all foods are of the same nutritional profile?

[WonderPug]

I never mentioned daily caloric intake a single time did I

This is the problem.

You're using food names rather than nutrition content of the diet as your recommendations, which is clearly erroneous.

[skyboundfitness]

My advise mentioned finding his BMR on his own, as did your link. My advise then gave him examples of foods, which was the point of his forum post to get help with his diet, which would be of a higher nutritional profile. You have gone back and forth and clearly don't even know what you are arguing for. I thought your original contention was that I mentioned the foods I did saying that I shouldn't have mentioned them in a typical example of a meal, then you added in that I mentioned these foods in regard to daily calorie intake, which I did not even say, you did, then it was that I mentioned food names at all but not daily caloric intake (which I did by telling him to get his BMR)? I think you have just confused yourself sir as well as everybody else reading this. All of your responses are one short sentenced posts saying things as if your a Nutritional Confusious, confusing one liners that aren't even relevant. The only real information you provided the OP was a link to a post that you didn't even write. I mean no disrespect, even as you are looking to disrespect others. I am done on this page.

OP if I can be of any further help, please PM me. I'm sorry your thread asking for help as been reduced to this bickering noise....it was my own fault for participating.

[WonderPug]

OP if I can be of any further help, please PM me.

The irony is palpable.

Both you and the OP would likely be well served by watching this: