my diet?

[matheul]

So, I'm Pretty happy with my diet, but I'm not an expert by any means. it would be great if someone can go over my diet and tell me if i need any tweaks. also I do get headaches sometimes and some days I have a mental haze.
There is a 2-4 hour time gap between meals, first Breakfast, then a protein shake, lunch, another shake, dinner, another shake, then before bed pineapples and cottage cheese. occasionally I'll eat a hand full of nuts or something like that.

I'm 5'8" and I weigh 165-170, my scale is dead so I'm not certain. I'm not going tonlie and say I have 10% body fat either lol.

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[PerezEddie]

What is your current goal? Lose fat?gain muscle?

Why is your carb intake so low? Personally I would lower fats, and increase carbohydrate intake. Maybe even drop protein intake a bit. Also, your fiber intake is quite low as well.

[matheul]

What is your current goal? Lose fat?gain muscle?

Why is your carb intake so low? Personally I would lower fats, and increase carbohydrate intake. Maybe even drop protein intake a bit. Also, your fiber intake is quite low as well.

If I can be honest I haven't quite decided yet, I was leaning towards recomp, but either way I have a lot more body fat than I used to. I am leaning on more of a keto style diet. Wow I didn't even think about my fiber. My protein has probiotics in it, and the only time I suppliment fiber is to help me use the bathroom, so the probiotics eliminated my need for fiber.

[determined4000]

80g of carbs???

[matheul]

80g of carbs???

Yea, like I said earlier, I was leaning on more of a ketogenic diet.

[Mrpb]

What's your TDEE?

What are the macros of your diet?

[PerezEddie]

If I can be honest I haven't quite decided yet, I was leaning towards recomp, but either way I have a lot more body fat than I used to. I am leaning on more of a keto style diet. Wow I didn't even think about my fiber. My protein has probiotics in it, and the only time I suppliment fiber is to help me use the bathroom, so the probiotics eliminated my need for fiber.

80g of carbs is not ketogenic. But you do know there is no difference in fat loss compared to a normal high protein moderate carb diet. Also, your sodium/potassium ratio is out of whack.

[nicholina]

Yea, like I said earlier, I was leaning on more of a ketogenic diet.

If your new to eating a lower carb diet, you might take some time for your body to adjust, thus headaches and mental fog. I would give it a few weeks at this level of carbs and see how you feel. I would also increase your fats and lower the protein to help with energy.

[matheul]

What's your TDEE?

What are the macros of your diet?

I'm pretty sure my pictures show the macros, but the break down is:

810 calories from fat
948 calories from protein
320 calories from carbs

My TDEE is around 2080, I don't exercise I've been trying to get my diet right, but I stand and am walking around all day, I'm a sales person.

[matheul]

80g of carbs is not ketogenic. But you do know there is no difference in fat loss compared to a normal high protein moderate carb diet. Also, your sodium/potassium ratio is out of whack.

I didn't pay much attention to the ratio, also o usually cook my own chicken breast, but because of money and circumstances I had to resort to buying canned chicken. So my sodium is usually a lot lower.

[Mrpb]

The 80 gram carbs might make you go in and out of ketosis, which could be causing the mental fog and head aches.

Might be better to go for proper ketosis (<~50 gram carbs) or stay out of ketosis (>~100 grams).

http://www.bodyrecomposition.com/nut...-you-need.html

[braggable]

So, I'm Pretty happy with my diet, but I'm not an expert by any means. it would be great if someone can go over my diet and tell me if i need any tweaks. also I do get headaches sometimes and some days I have a mental haze.
There is a 2-4 hour time gap between meals, first Breakfast, then a protein shake, lunch, another shake, dinner, another shake, then before bed pineapples and cottage cheese. occasionally I'll eat a hand full of nuts or something like that.

I'm 5'8" and I weigh 165-170, my scale is dead so I'm not certain. I'm not going tonlie and say I have 10% body fat either lol.

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That is a good mix of food and protein supplements. Personally, I would add a multivitamin and fish oil supplements to it. Check out the "Bodybuilding Foundation Series" stack, it includes whey and casein protein powders including a multivitamin and fish oil supplements here: http://www.bodybuilding.com/store/bo...ced-stack.html .

Good luck!

[matheul]

I actually already take animal pak, but I was looking to drop the fish add fish oils and add a different meal, maybe beef.

[matheul]

The 80 gram carbs might make you go in and out of ketosis, which could be causing the mental fog and head aches.

Might be better to go for proper ketosis (<~50 gram carbs) or stay out of ketosis (>~100 grams)

Thank you for the link it was very helpful and informative. Also, I'm currently not working out, I'm still trying to iron out the diet part. Once I start working out I intend to run in the morning after a cup of coffee on an empty stomach. I will eat half a sweat potatoe and a protein shake 45 minutes before working out. Post workout I plan on having a protein shake and Karbolyn but not a full serving. I don't plan on having a shake after every meal I will be shifting the meals forward and eating dinner after I workout.

I was also thinking of eliminating the pineapple/cottage cheese before bed and start taking half a scoop of casein and some joint supplements before bed.

[matheul]

I also have intentionally been leaninf towards a salty diet because the slow progression is motivating for me, it makes me think there isn't room to slack being that the sodium is pulling a lot of water weight.