Critique my diet..

[Ramcononer]

this is a very normal day for me...tell me what you like and what you hate..I usually go to the gym in the morning or where it says in this daily journal...thanks

8:00am 1 piece of whole wheat bread 1/2 slice swiss 1/8lbs Turkey breast

10:00am Same as above..its a sandwich and I eat half then the other half

12:00pml two large chicken breast grilled with side of steamed veggies
IE...broc..cauliflower..zuchinni.etc..

12:30pm Gym

2:15pm PWO shake ISO Pure 50Grams protein 0 Carbs mixed with ice,water, and a bannana

Arrive at work at 4pm..I work at an Italian resturant as a waiter which give me a nice two hour cardio session during our busiest time. BTW that not what I do for Cardio..haha

4:30 two chicken breasts with a side 0f broccoli sauteed in a little olive oil and garlic..the chicken breast are lightly drizzled with balsamic vinegar


7pm Usually if I have a second to eat I down a pure protein shake and an apple....sometimes though Im not gonna lie I throw down a slice of Pizza!

9pm ish I have another 2 chicken breast with a side of brocolli..

here it is guys..I am very consistent with my diet obviously I switch it up this is just one day but you get the Idea...thanks for your help.

 

[nikkita]

what are your goals? cutting/ bulking?

 

[Ramcononer]

forgot to say..sorry heres my stats
5'10"
14%BF
192 LBS

im trying to cut....doing about 4+ hours cardio a week..

 

[AinteasybeingDiesie]

I would say you need more carbs even if your cutting. I personally could not maintain any muscle with that diet. remember when you reduce your carbs to nothing like you did not all of your proteins are going to your muscle, with that diet your body will be burning off some of the protein just for energy. so you would either have to seriously increase your protein - which is costly and hard on the kidneys. or my recomendation is to (even though your cutting) get some more complex carbs, ie oatmeal - a yam, in for your fist few meals of the day maybe cut them off after your 2:15 meal after the gym. - Dude you know you have to get some carbs in within the magic window right after a workout for glycogen uptake! then at night you could rock the chicken & broccoli. just my 2cc's

 

[jpt]

what are the macros? i would lose the whole wheat bread and throw in some steel cut oats, baked potato, yams or brown rice.

as far as you eating a slice of pizza post workout....i don't think that's terrible (don't get me wrong...you def should be eating some chicken and maybe a gatorade for some simple carbs to replenish your glycogen levels pwo) but if your going to cheat i would say that's a good time to do it. if you wanna see your abs though i would hold off and stick to the basics b/c that's what works.

also are you taking any efa's??? fish oil or something?? fat content seems to low for 192lbs

 

[Ramcononer]

Not taking any EFA's But I do eat Tilapia filets about twice a weeks I eat bunch of tuna also. Post work out I down an Iso pure shake...I do eat alot of veggies.....some olive oil...I stop eating carb after 8pm..I usually dont go to sleep until after 12 so I figure that may be ok...But when I cheat it is usually a slice of pizza or a marinara slice which all it is is marinara sauce on a peice or flat sicilian shaped bread...Ive been consistent with this diet for a few months and went from 207 at about 19%bf to 192 14

 

[jpt]

your talking to a fellow pisan....i know the drill! i get yelled at every sunday....

throw in some anpb before bedtime...slow digesting protein + good fats = great last meal of the day

 

[Sassy69]

Not taking any EFA's But I do eat Tilapia filets about twice a weeks I eat bunch of tuna also. Post work out I down an Iso pure shake...I do eat alot of veggies.....some olive oil...I stop eating carb after 8pm..I usually dont go to sleep until after 12 so I figure that may be ok...But when I cheat it is usually a slice of pizza or a marinara slice which all it is is marinara sauce on a peice or flat sicilian shaped bread...Ive been consistent with this diet for a few months and went from 207 at about 19%bf to 192 14

Stick this puppy in www.fitday.com (if you havent' already) so you know what you are really eating. Most people can't eyeball a diet & be really sure of what they are getting in there & how much. When you know your total calsl & your macro break down, then you know what you are talking about.

 

[jpt]

You And Bunny Are Always On Point With Fitday.com!

 

[Sassy69]

You And Bunny Are Always On Point With Fitday.com!

Its been my bible since I lost my food counts book in my move in 2003. I've been counting my macro ratios since 2000!

It is soo eye-opening as to what you are really eating if you have never really quantified it!

 

[msam76]

You And Bunny Are Always On Point With Fitday.com!

fitday rocks!

 

[Ramcononer]

fitday does rock

 

[Ramcononer]

macros from fit day are 2236calories 226/114/86 protein/carbs/fats that is from today good for trying to see some abs??

 

[rick_hfh]

I love fitday. It cuts my calorie counting time by 200%. It is so cool that you can cutomize each foods nutritional info to what is exactly on the label. And then save each food items cal contents to use the next time you eat it. Cheers for fit day.
Sorry for not helping. I just wanted to share my love for fitday.

 

[Sassy69]

macros from fit day are 2236calories 226/114/86 protein/carbs/fats that is from today good for trying to see some abs??

OK so your macronutrient ratio is:

53% protein / 27% carb / 20% fat


The total cals seem ok for your size assuming you are looking to cut. I agree w/ jpt - I don't like your selection of carbs. I'd rather see some oats in the morning -- I think I'd also rather see more carbs in the meal before the workout and you could skip them in the meal between M1 & M3. First meal of the day is one of the best times to put in a decent amount of carbs. My carb meals are around 30 g carb & I"m a girl. Instead of that sandwich you could shovel down a cup of oatmeal / steel cut oats and whatever protein for bigger energy kick.

Another though is to drop into a carb cycle -- I don't know about you guys so much but when I stay at a static level of carbs for a long time, I tend to stall, esp if its a low % of my total carbs. Its not that you are low, but I don't think your carb sources are as good as they couldl be for the few that you eat.

 

[Ramcononer]

Your right I don't eat alot of carbs....I do though snack on fruits during the day..it that killing me....I usually eat about two peices of fruit aday..usually bannanas and apples. the oatmeal I can get is quaker and it has some sugar should I opt for the plain stuff..I get my food from a coffe truck that comes to work..so the whole wheat turkey sandwich is what looks the best...there is also egg whites and turkey in a tortilla wrap but I thought the whole wheat would be better...thanks soooo much sassy!!!

 

[Sassy69]

Check all your options on www.fitday.com first -- you can build your meal plan and any variants on there before committing to it. Sometimes just seeing the total numbers is enough to turn off your appetite for certain things that sounded like they were "good". For ex, even a sandwich you can "build" with each individual component if you have to - at least get a ballpark estimate on it.

But its the guessing that can kill your progress.