Review My Diet

[DTM]

I am always being told that I look fat from consuming to much protein, but feel like if I lower my intake I wont put on weight.

I am 79kg's and would like to share an average day.

5am.
100g Tub of yoghurt and apple.
Pre work out drink.

5.30am - 6.30am
Workout

7am
Post workout drink. 50mg protein.

8.30am
Bowel of oates with scoop of protein posder.

10am
100g Tub of yoghurt.

12pm
salad and 2 chicken snitzels or
salad and 2 cans of 85g tuna

3pm
30g protein shake (water)

8pm
400g steak with salad or
2 grilled fish and salad or
Cocked chicken

9pm
30g protein shake (milk)


Interested to see what you all think. Is it to much protein or even not enough.

Thanks in advance.

D

[Thrasha]

The fat you are putting on could be from the yogurt. animal fats.

If you train in the morn as i do, i only have a pre-workout drink and thats it. no apple no yogurt. I still recover properly and i still grow so must be ok lol, im trying to burn some extra fat so being in a deficit works for me.

Maybe have your oats with your post workout drink then there is no need for the 8.30 meal.

aim for 3 grams of protein per kg body weight. thats if you are trying to gain muscle. I prefer protein drinks with out hte carbs. i find the carbs bloat my gut in a shake.

[adz82]

I think Thrasha is onto something there. I always noticed that when I consume copous amounts of dairy I tend to just gain weight

[Scottie85]

I am always being told that I look fat from consuming to much protein, but feel like if I lower my intake I wont put on weight.

I am 79kg's and would like to share an average day.

5am.
100g Tub of yoghurt and apple.Ditch the yoghurt, dairy = BAD, have your protien shake now, about 30g protien... Leave the apple, but have it just before u train.

5.30am - 6.30am
Workout Have the pre-workout drink at the same time as your apple, and finish it by the time you've done your first few sets.

7am
Post workout drink. 50mg protein. Not overly necessary if you bring your oats meal forward to post workout. You could have the shake upon waking at 5am to get some protein into your system before training (its probably the way i would go...

8.30am
Bowel of oates with scoop of protein posder. See above

10am
100g Tub of yoghurt. Again, ditch yoghurt, dairy = BAD.. Get some eggs into you, 4 whole boiled eggs is an easy hit of about 30g protein + good fats.

12pm
salad and 2 chicken snitzels or
salad and 2 cans of 85g tuna Schnitzels are rubbish deep fried in canola oil crap! Eat grilled/roasted/boiled chicken breast, 200g... Ideally you should be having some vegetables here too...

3pm
30g protein shake (water) Ditch this, put something here thats a whole food, 2 small tuna tins would be fine. And if you didn't have veges in the last meal, have them here!

8pm
400g steak with salad or
2 grilled fish and salad or
Cocked chicken Not too much wrong here, except...Have vegetables! I don't care if you don't like them, you must eat them twice a day! Broccoli, cauliflower, spinach, Bok Choi are my choices due to their nutritional value...

9pm
30g protein shake (milk) Not ideal, but it will do the job, personally i'd rather have about 250g of Cottage cheese with a pack os splenda mixed in, full of cassien protein to digest slowly thorughout the night.


Interested to see what you all think. Is it to much protein or even not enough.

Thanks in advance.

D

Looks like its about 2000cals all up... SOOOO not enough to grow off...
See my notes in red above....
It really depends on what you're using this diet for... To me, that looks like a cutting diet, its very very carb restricted and i wouldn't think you'd be growing a hell of a lot on it...
Now, if this is the diet you plan to use along side your cycle, you'd be wasting your time IMO...
Add to 4 of the meals above about 50g of carbs in the form of basmatti rice or wholemeal pasta or sweet potato + a 50g dextrose/30g protein shake PWO and then you're looking at a quality growing diet for someone your weight...
Then you'll be looking at something closer to 3000cals and much more complete...

EDIT: BTW, you cannot look fat from 'too much protein', it just cannot happen... I would say that whats happening is that you're muscles aren't full because they're deprived of glycogen (carbs) and that is making the fat you have seem more pronounced... Carbs are not the enemy, they help you grow and make your hard earned muscles look fuller...

[RF1964]

I agree with the idea of dairy being part of the problem but also the timing of your meals appear to be wrong for losing weight IMO. Your biggest meals should be pre and post workout not several hours later. Also the type of food your eating (snitzels) and the number of shakes your having. As Scottie said, eat more whole foods, you'll burn calories digesting the protein that you need for muscle growth.

Read Chris Aceto's e-book "Everything you wanted to know about fat loss" if fat loss is your goal. He was Jay Cutler's nutritionist for his first Olympia crown.

[DTM]

WOW - Thanks guys - especially to scottie.

I will print these responses and suggestions off and digest properly. Will probably come back with a few more questions.

Again thanks guys. Have got more out of this forum in a week then others in years !

[DTM]

I agree with the idea of dairy being part of the problem but also the timing of your meals appear to be wrong for losing weight IMO. Your biggest meals should be pre and post workout not several hours later. Also the type of food your eating (snitzels) and the number of shakes your having. As Scottie said, eat more whole foods, you'll burn calories digesting the protein that you need for muscle growth.

Read Chris Aceto's e-book "Everything you wanted to know about fat loss" if fat loss is your goal. He was Jay Cutler's nutritionist for his first Olympia crown.

RF - you think 3 shakes a day is to many?

[Scottie85]

Whole food are ALWAYS going to be a better option in terms of quality of protein... However, in saying that, if its simply not possible to have something of substance a shake will suffice, but don't make a habbit of it...
I would say 2 shakes a day is about as much as you'd want to have...

[RF1964]

It's not that three shakes is to many it's that you are better served eating whole foods. I will have a shake immediately after I workout but then I will eat properly an hour later. I think that shakes are useful if you do not have the time or if you have limited options for food but it's better to eat whole foods since it your body is forced to burn calories digesting the protein. If you want a copy of the Aceto book I mentioned, PM me and I'll email it to you. It is a 2 MB file though.

[DTM]

Guys,

The 4 whole eggs - having this every day would it be an issue in relation to the level of cholesterol?

Thanks,
D

[adz82]

Nope

[M1CH43L]

8pm
400g steak with salad or
2 grilled fish and salad or
Cocked chicken

Cocking your chicken? extra protein ay.....

[Thrasha]

Guys,

The 4 whole eggs - having this every day would it be an issue in relation to the level of cholesterol?

Thanks,
D

Its not as bad as its made out to be. they contain good cholesterol.
maybe try 2 whole eggs and 3-4 whites... if you're worried about that and the fats....

[DTM]

Thanks Thrasha - will give that a go first.

[Scottie85]

Guys,

The 4 whole eggs - having this every day would it be an issue in relation to the level of cholesterol?

Thanks,
D

Dietary cholesterol has very little to do with actual blood cholesterol levels, specifically LDL (bad) cholesterol... The levels of LDL are far more related to exercise and fitness levels than diet...
4 eggs will have pretty much zero impact on LDL levels, in fact if anything they will probably help improve your LDL to HDL ratio slightly (this is a good thing)...
Now, if we were talking 12 whole eggs a day there might be some argument, but again not so much about the cholesterol, but more the calories from fat... The only reason not to eat the whole egg is to eliminate some fat out of your diet for cutting purposes, something that just isn't necessary for you at this stage IMO...
When you lose the yolk you also lose more than half the protein so if you're going to go down that path you'd need to have 2 whole and about 4-5 whites...

[STG]

agree with scott, eating cholesterol does not increase it, if anything will help to lower/maintain it at a healthy level
i eat 6 whole eggs a day and predominantly fat/protein diet and cholesterol is better than ever.

[DTM]

Interesting - thanks guys. Will increase to 4 whole eggs!

[Thrasha]

Dietary cholesterol has very little to do with actual blood cholesterol levels, specifically LDL (bad) cholesterol... The levels of LDL are far more related to exercise and fitness levels than diet...
4 eggs will have pretty much zero impact on LDL levels, in fact if anything they will probably help improve your LDL to HDL ratio slightly (this is a good thing)...
Now, if we were talking 12 whole eggs a day there might be some argument, but again not so much about the cholesterol, but more the calories from fat... The only reason not to eat the whole egg is to eliminate some fat out of your diet for cutting purposes, something that just isn't necessary for you at this stage IMO...
When you lose the yolk you also lose more than half the protein so if you're going to go down that path you'd need to have 2 whole and about 4-5 whites...

Is it ok for some1 cutting to eat say 4-6 whole eggs in a day? I eat 2-3 whole plus 4-5 whites a day depending on size of the egg. Would the extra fat for 4 extra whole eggs be affecting the cut?

[Scottie85]

Is it ok for some1 cutting to eat say 4-6 whole eggs in a day? I eat 2-3 whole plus 4-5 whites a day depending on size of the egg. Would the extra fat for 4 extra whole eggs be affecting the cut?

It would really depend on the total macronutrient ratios, the total calories, and what type of cutting diet you were going for (low carb, keto, balanced, etc)... But if you can fit them in with the rest of your diet then there's no reason why it wouldn't just be ok, but IMO it would be beneficial to eat that many whole eggs... Much healthier fat source than animal fats (except fish oil of course)... I've also read a few studies that suggest that eggs are possibly THE most complete and easily synthesised natural protein source available...
At the same time though, there's nothing wrong with what you're doing now provided you don't mind going through the extra eggs...

[DTM]

Ok lads - have taken on board your feedback - thanks - and with my lifestyle and work have mad a few adjustments. What you think?

5am.
100% ON protein shake in water - 30mg Protein

5.30am
Pre workout drink - pump 250

5.45am (way to gym)
one apple

6.00am - 7.am workout (Monday / Wednesday / Friday)


7.15
Post workout drink. Includes 30mg of protein

8.00am
Bowel of oates with scoop of protein powder. (eat at work)

10am
2 - 4 whole boiled eggs

12pm
200 - 250g chicken breast with veggies or salad.

3.30pm
1 x 95g tuna or 120g cottage cheese

7pm
400g steak with salad or veg or
1 grilled fish and salad or veg ot
200 - 250g chicken with salad or veg

9pm
100% ON protein shake with low fat milk (30gm protein)

Might add that this is not suppose to be a cutting diet - am hoping to put on some size without huge amount of fat.

On my non worksout days, its the same except I dont have the pre work out or post workout drink.