Critique my diet please. I can definitly use the help.

[awnyerneas]

Ok, Going to start cutting in a few weeks after spring break. I will Lift mon, tues, fri. Run Wed, Thurs,Sat, Sun at slow-medium pace for 30 minutes. I am 6ft and 181lbs. I can definitly use the diet help as this was poorly thrown together without alot of knowledge.

meal one
1 cup oatmeal
whey protein shake.

meal two
1 can tuna
2 table spoons all natty peanut butter
2 table spoon flax seed

meal three
8 oz chicken breast
1/2 cup yam

lift

meal four
post workout shake

meal five 8oz chicken/turkey breast
1 cup broccoli

It comes out to around 2000 cals. Would love some advice or help with redoing it. Dont know If i should add cottege cheese either?
the ratio ends up being around 40 protein 30fat and 30 carb.

 

[sublime35]

Looks good but seems a little low for your weight even for cutting. How many cals a day are you eating now? Are you sure thats 2000 cals. too? seems like less than that.

 

[awnyerneas]

the post workout shake ends up being around 500. I am pretty sure it comes to around that. I can check again. I would like to have around 2150 but cant think of what else to squeeze in there.

 

[pintoca]

2000 cals for your weight are OK (depending on how much BF% you have), that is definitely in the ball park.

I would recommend not to do this 7 days straight but to cycle with a higher (2500 cals) day once or twice per week, zugzagin cals and carbs is a great way to keep you burning fat.

If you are not burning as fast as you want, increase the deficit with exercise, NOT with less food.

 

[awnyerneas]

A few questions.

Should I try and include some cottage cheese in anywhere?
On days when I run should I leave out the yam and try to fit in something else?
What is the deal with carrots?

 

[awnyerneas]

bmp

 

[coeus]

A few questions.

Should I try and include some cottage cheese in anywhere?
On days when I run should I leave out the yam and try to fit in something else?
What is the deal with carrots?

Cottage Cheese - great snack to have before bedtime - contains casein which is a slow-release protein that will help keep your body out of a catabolic state, 1/2c will only set you back ~80cals, if you are eating the 1% kind, and you can always throw on some almonds for a little healthy fat and fiber

<edit - You do mean YAMS, and not Sweet Potatos, right?>

Yams - Good source of healthy carbs, I'd keep it in, but probably shouldn't eat them everyday, cycle out with some broccoli, or any other green veggies

Carrots - I eat a few ounces on my salads, generally people say to avoid due to the higher content of sucrose and fructose (simple sugars), but even with a good-sized portion (100g) you will only get 8.2g carbs, 4.8 which is sugar....

 

[|D_J^B_J|]

Diet looks good, though I'd make the following changes:

- Add a serve of green veggies to meal three (more fibre and slow absorbing carbs to provide you with enough energy and protein to last your entire workout).
- Add a small amount of starchy carbs to meal five (your post workout meal). Low GI carbs such as beans (legumes), brown rice, oatmeal, yam or sweet potato would be ideal here.
- For meal 1, use egg whites instead of whey as your protein source. Whey is absorbed so quickly, that I think it is only ideal immediately after a workout.
- Add one more meal before bed consisting of some slow absorbing protein, such as a dairy product (preferably cottage cheese), and eat it with one of the TBSPs of flax you have for meal 2 (do you mean the oil or the ground seeds?)
- Occassionally, you might want to use almonds instead of ANPB and salmon (great source of omega 3s) instead of the tuna and flax for variety.

Good luck.

 

[awnyerneas]

Awesome, Thanks alot guys!

 

[awnyerneas]

Any ideas of anything I can sub in for the chicken every once in awhile?

 

[pintoca]

Any ideas of anything I can sub in for the chicken every once in awhile?

Not that complicated (as long as you don't get too paranoid about it).

Tuna, Turkey and lean beef are things are regularly use to substitute my chicken. Once you get to know the macros of what you normally eat (believe, you will get there) you will be able to do substitutions on the fly without much worry.

In a nutshell, about the same quantity of any LEAN animal protein will do.

Pintoca