Diet Critique...

[jnuts]

Hello,
I've been working out w/a trainer 3 x's a week and doing cardio first thing in the a.m. 4-5 times a week. I'm 5'5 134lbs. and aprox 24% BF. My goal is to get down to the teens in BF for a Figure Comp. in May. My trainer is into the blood type diet, I'm A positive and this is what he gave me in terms of eating plan...

Breakfast- 1/2 grapefruit,2 egg whites, green tea
Lunch- 1 cup beans, 1 cup broccoli, H20
Snack- 4 slices of cucumber,pineapple, green tea
Dinner- Salad mixed greens and any veggies of choice
1 gal. of H20 daily
This seems too low in calories, any suggestions or changes??

Thanx,
Mrs. JNUTS

 

[MsBeverlyHills]

wheres the protein??? at 134- you s/b eating bet. 135-170 grams of protein.

 

[jnuts]

thats what I thought, this is unbalaced, and I will be no good in my workouts on this diet. any suggestions??

 

[MsBeverlyHills]

Daisy Girl posted up a pretty good diet--

"This is basically what I ate for 4 months straight, with one cheat day a week.

Meal 1: (post cardio)
1/2 - 3/4 cup Cream of Wheat with cinnamon and splenda
1 whole egg, 5 egg whites

Meal 2:
Protein Shake

Meal 3:
4oz Chicken
3-5oz Red Potato
Almonds

Meal 4: (usually post lifting)
Protein Shake

Meal 5:
4oz Chicken
Green Beans or Salad (no limit)

Meal 6: (before bed)
Protein Shake
Natty PB"

 

[jnuts]

I read that and it looks pretty good, might try something like it, do you know what kind of protein shake she used? was it an MRP or straight Whey proteinw/ little carbs?

 

[boscoe wilson]

Protein protein protein.

 

[Daisy_Girl]

I use MuscleTech products - mostly NitroTech. I use both the regular protein powder and the RTDs.

Your trainers diet is WAY low in calories and WAY low on the protein. But you already know that. No bias here, lol, but use my diet and tweak it to suit your life. Add/delete foods you need to. And if you have Qs I might be able to answer, please let me know.

 

[Raina]

Whoa! I agree with everyone else. If you're going to maintain your lean mass while you're cutting you need sufficient calories and protein. Daisy's diet would work well for you for now though you might want to modify it more closer to your competition. If you're not into protein or mrp's, just eat lean mean-- chicken, fish, lean beef.

I'm glad you posted though! That diet you were advised is just evil. I'd starve to death and be a tired cranky woman about 8 hours into it.

 

[Daisy_Girl]

If you're not into protein or mrp's, just eat lean mean-- chicken, fish, lean beef.

Meant to say that, you read my mind. "Real" food is always better than replacements.

That diet you were advised is just evil. I'd starve to death and be a tired cranky woman about 8 hours into it.

No joke. I'd be unbearable by the end of day one! And then be even pissier when I realized how much muscle I lost on it!

 

[Raina]

I use protein when I'm in a hurry. It's great to have at work or when I'm on the go. It's a lot easier to keep in my desk at the office than a chicken.

But eat! That's a diet meant for emaciated models or something-- not an athlete! A site like fitday.com might also help you set up a diet or at least make sure you're getting enough protein and cals!

 

[jnuts]

Thanx all will def. not do this diet he recommended

 

[jnuts]

Daisy Girl, when did u start to cut out starchy carbs? I thought after 3-4 weeks I'd see how the weight loss is going and maybe cut out the lunch time starch and have low-gi veggies. Are the almonds in that meal for extra fat?

Thanx Girl

 

[beastboy]

Shew...thought jnuts went soft on us.....LOL! j/k

 

[jnuts]

naw, he's still around, this is Mrs. Nuts talking

 

[Daisy_Girl]

Daisy Girl, when did u start to cut out starchy carbs? I thought after 3-4 weeks I'd see how the weight loss is going and maybe cut out the lunch time starch and have low-gi veggies. Are the almonds in that meal for extra fat?

Thanx Girl

Starchy carbs stayed in until mid-day. The traditional "lunch" had a starchy carb in it. This is mostly because I tend to weight lift in the evening OR have night classes - I need the energy!

I would keep the starchy in mid-day on days you are working out at night. If you are not working out at night, you could probably drop it or reduce the portion size.

Almonds are for fat, plus they help keep me "fuller" longer. Slows the digestion down.

 

[jnuts]

thanks, I rarely workout at night, I have two kids 3 & 6 that keep me at home. I do cardio at 5:30 a.m. 5-6 days a week and weights at 9:30 a.m m,W & F. I will prob. keep the starchy carbs on cardio & weight days and cut back on just cardio days. Sometimes my energy lags @2:00 p.m. and I need a cup of coffee, did u drink caffeine? I'm taking Thermorexin twice a day but still get tired @ 2:00.

Mrs. JNUTs

 

[Daisy_Girl]

Hell yea. I love me some caffeine! Thermorexin doesn't give me any energy boost like it does for others - ephedra is the only thing that does that!

Coffee is fine - I use Splenda and a tiny bit of skim milk in it. So unless you are using HYUGE amounts of cream and sugar, keep it. It won't make a difference.

 

[jnuts]

alright!! I was hoping I didn't have to cut my coffee, I put splenda and non-dairy lite creamer in it. Thermo doesn't give me the energy like Ephedra, you're right on that. Do you use any Ephedra or mainly thermorexin?

 

[Daisy_Girl]

Hydroxycut and Thermorexin for me. Ephedra kicks my ass, in a good AND bad way.

I used to take thermos all the time, now I try to use them only when "necessary" - otherwise your body gets used to them and they become ineffective. I cut them out a couple months ago and just recently added them back in.

 

[Blaithin]

Looks like a good diet!

Just a few questions Daisy Girl: Are the chix measurements before or after cooking, how many almonds, and how much natty pb?


Thanks,

Blaithin

 

[Daisy_Girl]

Looks like a good diet!

Just a few questions Daisy Girl: Are the chix measurements before or after cooking, how many almonds, and how much natty pb?


Thanks,

Blaithin

All meat is measured AFTER cooking.
Almonds - ~22 a day. That is technically "one serving", 1 ounce I think. I took it sometimes all at once, sometimes split up in 2 servings.

Natty PB can vary - usually only 1tbsp, but some days it was 2tbsp. Can also depend on my other fat intake for the day. If it was low, I'd have 2. Otherwise, only 1.

 

[Blaithin]

Thanks for the specifics. I tried a Tbsp of pb with my shake instead of flax oil and was really surprised how much that actually is. It went a long way and was a nice treat. You know how you kind of get into the habit of eating the same things all the time? I had forgotten about pb and how good it is.

Do you find that you are able to build LBM on this diet? Or is it mainly for cutting? This is very similar to the diet our trainer gave us but with no cardio. He wants me to use all these calories for building. I used to be a fat/thin cardio queen. I started with a real deficit of LBM. I just keep wondering what happens when it's time to cut? Will we start doing cardio then? Or will the diet itself take care of both building and cutting given enough time?If these seem like dumb questions, please understand I'm still trying to learn.

Thanks again! You're great!

Blaithin

 

[Daisy_Girl]

I cut BF on this diet. But I was doing a CRAZY amount of cardio.... so if you aren't doing a lot of cardio, and you make sure to keep your protein high, you can gain LBM. I keep this same diet for cutting and bulking, but the amounts change a little. FOr example, when cutting I watch my starchy carbs more than when bulking. Either way, protein always remains about 1.5-2g per lb.

 

[Sassy69]

Another way to approach the carb reduction is to do some carb rotation - keep your total calories the same, but reduce the amount of carbs & replace the equivalent calories w/ fats (e.g. flax oil). I need to dig up the diet I used for my first comp.

If you want to include more "real" proteins, I would say take a look at the South Beach Diet book - there are some awesome recipes in there!