Please, help me fix my nutrition. Here's what I do, and what I plan to do.

[JanssenDalt]

Hey there, everybody

I'm looking for some input on my nutrition, and what I can do to better it. I've been working out consistently for a year now, and I'm looking into furthering my use of supplements.
I'm 28 years old, 1.85 m, and I currently weight 89 Kg. I workout five times a week (usually Monday thru Friday), and my goal is to reduce fat, while building muscle mass.

This is my current diet:

Spoiler!

I eat five days a week (the weeks I workout), and the remaining other two days I try to follow it, but with a reduced amount of carbohydrates.


8:00 a.m. - Breakfast

• 6 x Egg Whites (from boiled eggs)
• 1 x Apple (red) or Pear

11:00 a.m. - Protein Shake

• 60g of Whey Protein (Optimum Nutrition Gold Standard)
• 5g of Creatine (Optimum Nutrition Creatine Monohydrate)
• 1 Multivitamin Tablet

12:10 a.m. to 1:20 p.m. - WORKOUT
A 5-day, 70 min workout plan I set up on: (It won't let me post links because I don't have 50 posts. The plan is on my profile.)

2:00 p.m. - Lunch

• 350g of chicken breast
• 150g of rice noodles
• 400g of mixed steamed vegetables (broccoli, carrot and green beans)

8:00 p.m. - "Dinner"
Sometimes some fruit, sometimes 10-20 dumplings (I'm living in Beijing right now, haha), sometimes nothing at all.
(Sometimes I order takeout and eat a big meal <- shows my lack of discipline)

After doing a little research online, specially in several great articles from BodyBuilding.com, this is the diet I'm thinking I should follow:

Spoiler!

I would follow this the five days I workout, and then the other days the same, but with reduced carbohydrate intake.

6:40 a.m. UPON RISING (FIRST THING IN THE MORNING)

• 30g of Whey Protein
• 5g of Creatine
• 1 Serving of BCAAs

8:00 a.m. - BREAKFAST

• 3 x Egg Whites
• 1 cup of Oatmeal
• 1 x Apple (red) or Pear
• 1 Multivitamin Tablet
• 5g Serving of L-Glutamine
• 1 tsp (or Serving) of Fish Oil

11:00 a.m. - BEFORE TRAINING

• 5g of Creatine
• 5g of L-Glutamine

12:10 a.m. to 1:20 p.m. - WORKOUT
A 5-day workout plan I set up on: (It won't let me post links because I don't have 50 posts. The plan is on my profile.)

1:20 p.m. - DIRECTLY AFTER TRAINING

• 5g of L-Glutamine
• 30g of Whey Protein

2:00 p.m. - LUNCH

• 350g of chicken breast
• 150g of rice noodles
• 400g of mixed steamed vegetables (broccoli, carrot and green beans)
• 1 tsp (or Serving) of Fish Oil

8:00 p.m. - BEFORE BED

• 30g of Whey Protein
• 5g of L-Glutamine
• 1 Serving of BCAAs

In conclusion:

• I would be adding these supplements: BCAAs, L-Glutamine and Fish Oil.
• I would divide my Whey Protein intake in three parts, specially taking a serving immediately after workout (is this truly much more beneficial than taking two servings pre-workout?).
• I would be spreading my meals more evenly through the day, as to reduce hunger at night.

Thanks in advance for any input and suggestions

[dipatel13]

Adding unnecessary supplements isn't the answer.

Also, a list of foods without any sort of macros or calories is impossible to critique. Read here: Calculating Calories and Macronutrients

[snorkelman]

... a list of foods without any sort of macros or calories is impossible to critique. Read here: Calculating Calories and Macronutrients

Also see this thread.

“Critique my diet” http://forum.bodybuilding.com/showth...hp?t=129523333

[JanssenDalt]

Adding unnecessary supplements isn't the answer.

Also, a list of foods without any sort of macros or calories is impossible to critique. Read here: Calculating Calories and Macronutrients

What do you mean by unnecessary, and which specifically?



I calculated the macros, but I'm not sure how to explain it over here.

The days I workout, I go 0% under TDEE:
Protein: 37% / 273g / 1,092 calories
Carbs: 32% / 236g / 943 calories
Fat: 32% / 105g / 943 calories

The days I rest, I go -20% under TDEE:
Protein: 46% / 273g / 1,092 calories
Carbs: 27% / 161g / 645 calories
Fat: 27% / 72g / 645 calories

[dipatel13]

What do you mean by unnecessary, and which specifically?



I calculated the macros, but I'm not sure how to explain it over here.

The days I workout, I go 0% under TDEE:
Protein: 37% / 273g / 1,092 calories
Carbs: 32% / 236g / 943 calories
Fat: 32% / 105g / 943 calories

The days I rest, I go -20% under TDEE:
Protein: 46% / 273g / 1,092 calories
Carbs: 46% / 161g / 645 calories
Fat: 46% / 72g / 645 calories

Excessive amounts of protein so you could reduce your whey intake. You only need .8-1g/lb minimum. If you hit your minimum protein, you don't need BCAAs. L-Glutamine is not necessary either.


EDIT: Your lifting plan isn't optimal with hitting each muscle group only once a week. Check out Fierce 5

[muruku]

BCAAs and Glutamine is not needed. Unless you are taking the glutamine for IBS or immunity purposes.

That whey consumption is gonna be expensive to upkeep.

[snorkelman]

BCAAs and Glutamine is not needed. Unless you are taking the glutamine for IBS or immunity purposes.

That whey consumption is gonna be expensive to upkeep.

Also, you do NOT need 10 grams of creatine per day. Your 10g/d dosage would only make sense if you were intended to load for 10 days and then drop down.

[gbullock32]

What do you mean by unnecessary, and which specifically?



I calculated the macros, but I'm not sure how to explain it over here.

The days I workout, I go 0% under TDEE:
Protein: 37% / 273g / 1,092 calories
Carbs: 32% / 236g / 943 calories
Fat: 32% / 105g / 943 calories

The days I rest, I go -20% under TDEE:
Protein: 46% / 273g / 1,092 calories
Carbs: 46% / 161g / 645 calories
Fat: 46% / 72g / 645 calories

Bold adds up to 138%, amazing macro intake....

[Gxp23]

Hard boiling eggs and only eating the whites. Tempted.

[MetilHed]

Hard boiling eggs and only eating the whites. Tempted.

Give in . . . .

[MetilHed]

What do you mean by unnecessary . . .

Is there really anyone who doesn't understand what "unnecessary" means ?

[JanssenDalt]

BCAAs and Glutamine is not needed.

Ok, it's not necessary. But does it help?

That whey consumption is gonna be expensive to upkeep.

Yeah, very true. I took out that plan from article from this website that suggested it, and simply adjusted my plan to it.

I'll have to think it through better, I guess, since it seems like a ridiculously stupid nutrional plan taken by the replies in this thread.

[JanssenDalt]

Excessive amounts of protein so you could reduce your whey intake. You only need .8-1g/lb minimum. If you hit your minimum protein, you don't need BCAAs. L-Glutamine is not necessary either.


EDIT: Your lifting plan isn't optimal with hitting each muscle group only once a week. Check out Fierce 5

I'll check it out.

Thanks a bunch

[rhadam]

Ok, it's not necessary. But does it help?

Supplemental glutamine is basically worthless. Glutamine is an abundant amino acid in food as well as the body makes what it needs in vivo.

Supplemental BCAAs are basically worthless if you are ingesting proper amounts of protein.