Diet Critique - 25yr old Female

[FitnessGal]

Hey guys,

Please critique my diet

7-8am
Weight Training

8-8:30am
30grams Whey, 40grams maltodextrin/dextrose

11am
4oz Sweet Potatoes & 3 ox chicken

1pm
Grow Protein bar

2:30pm
Chicken or Tuna with veggies & some fat (either nuts or olives)

5pm
1whole egg, 1/2cup egg white omlette with 4% cheese & veggies

8pm
chicken or fish & fish oil

Thanks!
FitnessGal

[monkeydan]

How much do you weigh?

How many calories does your diet work out to?

How much protein/carbs/fat?

What are you aiming to do (lose fat, gain muscle, maintain)?

Depending on what you're aiming to do it might be a bit low in carbs, but it's hard to say because I can't be bothered to calculate everything.

You should also have something to eat before you lift weights. Maybe put some more carbs in your shake and have 1/2 pre workout and 1/2 post workout.

Maybe add a little fruit in there as well, especially in the morning.

[Strategery]

Originally Posted by FitnessGal

Hey guys,

Please critique my diet

7-8am
Weight Training

8-8:30am
30grams Whey, 40grams maltodextrin/dextrose

11am
4oz Sweet Potatoes & 3 ox chicken

1pm
Grow Protein bar

2:30pm
Chicken or Tuna with veggies & some fat (either nuts or olives)

5pm
1whole egg, 1/2cup egg white omlette with 4% cheese & veggies

8pm
chicken or fish & fish oil

Thanks!
FitnessGal

preworkout nutrition is very important. do you consume anything before lifting? many of us believe that low gi carbs before and after weight training is optimal and obviates the high gi (dextrose, malto et al) carbs post-workout.

[Sam Hain]

Diet looks pretty good to me. I would opt for something besides the protein bar though. And as Sparticus said, there's a lot of debate about whether high gi carbs are all they are cracked up to be.

[FitnessGal]

I weigh 110lbs at 5'4"

I eat around 1500cals/day with around 24% carbs, 30% fats and 45% protiens

I eat more carbs on weekends, that is my weekday diet and I dont eat the exact same thing everyday, that is an example of a day.

I know some say to eat before lifting but it just ain't going to happen at 6am for me, no way! If that causes me to build less mass then that is fine with me.

As for fruit, I do eat it sometimes but I keep it to a minumum since it's mostly fructose. I get my vitamins from my veggies and sweet potatoes and I also take a multivitamin.

[FitnessGal]

Originally Posted by Sam Hain

Diet looks pretty good to me. I would opt for something besides the protein bar though. And as Sparticus said, there's a lot of debate about whether high gi carbs are all they are cracked up to be.

I know it's not ideal but they are GOOD!!! I'll be cutting them out when I'm dieting for contest early in the new year for sure except for the odd craving for chocolate

[FitnessGal]

Originally Posted by Sparticus80

preworkout nutrition is very important. do you consume anything before lifting? many of us believe that low gi carbs before and after weight training is optimal and obviates the high gi (dextrose, malto et al) carbs post-workout.

I'm sorry but what!? lol

What does obviates mean?

[Dolfan_714]

Originally Posted by FitnessGal

I weigh 110lbs at 5'4"

I eat around 1500cals/day with around 24% carbs, 30% fats and 45% protiens

I eat more carbs on weekends, that is my weekday diet and I dont eat the exact same thing everyday, that is an example of a day.

I know some say to eat before lifting but it just ain't going to happen at 6am for me, no way! If that causes me to build less mass then that is fine with me.

As for fruit, I do eat it sometimes but I keep it to a minumum since it's mostly fructose. I get my vitamins from my veggies and sweet potatoes and I also take a multivitamin.

You still havent answered what your try to achive.... Mass, maintence, fat lose?????

You have to get that nutrition in you in the morning. Your already in a catabolic state, since you haven't eating for at least 8-10 hours. Buy a Meal replacemnt powder, and down that, you really do need something to cut that fasting state.

[FitnessGal]

I'm just looking to slowly gain muscle mass and maintain or perhaps slightly reduce my bodyfat.

I've been making good gains so far without ever eating when I wake up. I do eat immediately after I workout and that is the earliest I choose to eat.

[Melkor]

Originally Posted by Sam Hain

And as Sparticus said, there's a lot of debate about whether high gi carbs are all they are cracked up to be.

Mostly by people that have no science to back up the claim, although there are some good theories out there about it. I think that high gi will be better for some (I feel/see an obvious difference with high gi over low gi) and not neccesary for others. It depends on how well you uptake glycogen imo. Try both ways, stick with what works best for you.

I would definitely eat something before you workout. I think you will find your workouts improve and you can be more intense.

[xxx_vic]

Originally Posted by FitnessGal

I'm just looking to slowly gain muscle mass and maintain or perhaps slightly reduce my bodyfat.

I've been making good gains so far without ever eating when I wake up. I do eat immediately after I workout and that is the earliest I choose to eat.

cut the fat to max 20% ... even thats too high if you are looking to build muscle... 20% fat is good for cutting

[Strategery]

Originally Posted by Melkor

Mostly by people that have no science to back up the claim, although there are some good theories out there about it. I think that high gi will be better for some (I feel/see an obvious difference with high gi over low gi) and not neccesary for others. It depends on how well you uptake glycogen imo. Try both ways, stick with what works best for you.

I would definitely eat something before you workout. I think you will find your workouts improve and you can be more intense.

Don't say stuff like that because it will just confuse people. I would say there's plenty of evidence to support the low gi theory.

Here's a good link so she can make up her own mind.

http://forum.bodybuilding.com/showth...+workout+carbs

I've tried both high and low gi carbs, and I've found that low gi works better. THE KEY IS PRE-WORKOUT NUTRITION.

The statement that included the word "obviates" may have been confusing. That was meant to say that pre-workout carbs obviate the need for an insulin SPIKE.

[Strategery]

Originally Posted by FitnessGal

Hey guys,

Please critique my diet

7-8am
Weight Training

8-8:30am
30grams Whey, 40grams maltodextrin/dextrose

11am
4oz Sweet Potatoes & 3 ox chicken

1pm
Grow Protein bar

2:30pm
Chicken or Tuna with veggies & some fat (either nuts or olives)

5pm
1whole egg, 1/2cup egg white omlette with 4% cheese & veggies

8pm
chicken or fish & fish oil

Thanks!
FitnessGal

I would do a pre-workout whey shake with oats before your workout. I would also do a very similar shake after your workout. Then within an hour, consume your meal of sweet potato and chicken breast. I already stated my thought about the protein bar...try to sub some brown rice and steak or something for the protein bar. Other than that, it looks good. Sorry I can't write more, but I'm pressed for time right now. Good luck.

[FitnessGal]

There's been enough studies out showing that about 80% of north americans don't process oats/grains properly so I'm staying away from them as I find that I bloat with them and don't feel as good than if I don't eat them on a regular basis.

As far as fat, there are plenty of folks out there advocating the higher fat diets including John Berardi and Charles Poliquin. The fats are good fats coming from nuts, meat, eggs and fish oil.

[KALIMAN91]

Originally Posted by FitnessGal

There's been enough studies out showing that about 80% of north americans don't process oats/grains properly so I'm staying away from them as I find that I bloat with them and don't feel as good than if I don't eat them on a regular basis.

Could you post these? I have never heard this!

I am curious though you asked people to critique your diet and when they do you refuse to listen.
If you are wondering if your diet is right i take this as you arent getting the results you want or arent sure on what you should be eating.
I would take some of the advice here. Especially the advise about eating before your workout.
If you just refuse to have oats then have some BCAA's and some whey.But you will see when using oats with this you will have much more energy and stamina throughout your workout and really why sacrafice muscle you already have just because you refuse to eat before hand?
You migh have gotten to where you are now like this but amagine where you would be if you had all your nutrition in the morning!
Just my thoughts.

[FitnessGal]

I'm listening... just don't agree with all that is being said. I wanted to hear what others would say, but that doesn't mean I have to do everything that is said...

And no sorry I'm not going to go look for those results about grains but feel free to search if you want, I just don't have time...

[KALIMAN91]

Originally Posted by FitnessGal

I'm listening... just don't agree with all that is being said. I wanted to hear what others would say, but that doesn't mean I have to do everything that is said...

And no sorry I'm not going to go look for those results about grains but feel free to search if you want, I just don't have time...

Its because there isnt one. I even did a search for it and only found articles and studies on how great they are.
So if you could post it that would be great.

Look i am not tryin to be rude at all so dont take offense.
You are the only person i have ever heard say this.Now i am not the smartest person and i dont know whole lot. But this is the very first time anyone has told me oats are bad. LOL
But to come on here and make such a claim that oats are bad you cant just say it and have nothing to stand on.
SO to have any credibility i would appreicate it if you could come up with something.

[ChocoChick]

Originally Posted by FitnessGal

There's been enough studies out showing that about 80% of north americans don't process oats/grains properly

Gluten intolerance refers to the body's inability to process the gluten in wheat, rye, barley and possibly oats. According to the Gluten Intolerance Group, "It is considered to be the most under-diagnosed common disease today, potentially affecting 1 in every 133 people in the USA." That's .75% and that doesn't even represent confirmed cases - just an estimate of what might exist.

Could you please link to one of the many studies you've referenced? I have Googled using several search phrases and have not turned up anything that supports an 80% figure.

[BurritoJim]

Originally Posted by FitnessGal

Hey guys,

Please critique my diet

7-8am
Weight Training

FitnessGal

How do you eat weight training? You must be pretty hardcore like Ahhnold.

[KALIMAN91]

Originally Posted by BurritoJim

How do you eat weight training? You must be pretty hardcore like Ahhnold.

LOL yeah i bet those 45 plates taste mighty good at 7 am after not eating for 10-12 hours.

[mommy*2*3]

Originally Posted by FitnessGal

Hey guys,

Please critique my diet

7-8am
Weight Training

8-8:30am
30grams Whey, 40grams maltodextrin/dextrose

11am
4oz Sweet Potatoes & 3 ox chicken

1pm
Grow Protein bar

2:30pm
Chicken or Tuna with veggies & some fat (either nuts or olives)

5pm
1whole egg, 1/2cup egg white omlette with 4% cheese & veggies

8pm
chicken or fish & fish oil

Thanks!
FitnessGal

I would recommend something before you workout. How about 1/2 cup of oats and some egg whites? Even a Whole Wheat bagel with some natural PB would be good...you really need to feed your body first thing in the morning prior to lifting.

PWO shake...drop protein to about 20g...carbs are fine.

I would recommend at least 4 oz of protein with every meal.

What is Grow protein bar?

What kind of veggies are you eating?

Your last meal is OK but you can have some salad there if you want.

How much protein total are you getting and what are your goals right now...are you trying to gain, cut or maintain?

[mommy*2*3]

OK...I just realized you don't want to eat grains....that's OK I guess...i just personally don't agree. ( Some people do have a problem digesting oats but it's rare and from what I've heard...it's usually if they are not cooked) In that case you can eat any kind of complex carb you want, sweet potato, rice, whatever. but you really should have breakfast.

How about egg whites and a yogurt or whey mixed with yogurt or cottage cheese and fruit?

[Toilet Seat]

Oats are a part of the bodybuilding lifestyle. I would try some kind of complex carb with whey before working out. The whey will be easy to digest......since you said you can't eat anything that early.