Hey Folks, Critique my Diet?

[Leviathan]

I'm 6 Foot 2, 187 lbs. Just started lifting three months ago and have lost quite a bit of fat (20 lbs.) while adding muscle. Plan on getting a six pack for the summer and just going for the lean but muscular look, then bulking in the fall.

This is my diet right now:

Morning:

1/2 cup Oatmeal. 1 TSP flax, 1 1/2 scoops Whey Protein (30g), 16 oz. water.

Post workout: 2 scoops (40g) Whey Protein, 1 TSP Flax, 16 oz. water
(On Cardio days 2x a week I run first, then go right to this meal)

Lunch: Can of Low Sodium Albacore, 1 TSP Flax, 1/4- 1/2 cup brown rice (usually with hot sauce.) and an apple.

Mid afternoon: 30g Whey Protein 1 TSP Flax seed oil, 16 oz. water

Dinner (Usually 6-10 oz. of chicken or fish like Mahi Mahi or Salmon) 1/2 cup Brown rice, and a good portion of fibrous veggies like salad, Brocolli, Asparagus, or Green Beans.

Mid evening (8pmish) 30g Whey Protein 1 TSP Flax seed oil, 16 oz. water

Before Bed: 30g Casein Protein (Micellean), 1 TSP Flax seed oil, 16 oz. water.

Any criticism? Improvements? Would appreciate any input whatsoever.

Still have some love handles I'd like to ditch while adding some light muscle through the summer.....

 

[lamp24]

how many total calories is that.......the foods themselves look incredible as far nutrition....are you doing any cardio...supplements/gear?

 

[Leviathan]

Pretty close to around 2000 I think, I do need to count them up...Figured I'd start doing that when I stopped seeing results and just play it by ear for now...

I do 40 minutes of Cardio twice a week, with Pilates twice a week, and workout using free weights at home with a progressive routine I picked up from the Body Sculpting Bible for men, which has so far worked well for me.

Supps are the Optimum Whey Protein, a GNC Mega-Man vitamin twice a day, and that's about it with the exception of the Flax Seed oil. Don't really want to get into Creatine yet....

 

[lamp24]

how long have you been dieting like this and do you have cheat days?

 

[Leviathan]

The diet changes as I read up, get advice, and modify it. (for instance I used to mix the WHey with Skim milk but was advised against it) The latest is the addition of the Oatmeal in the morning. Been on this essential diet for about three months.

I have a single cheat meal maybe once every other Sunday (day off), and it's usually not very "cheat-ish" (Lean Steak, baked potato) or Steak and chicken burrito with pretty healthy ingredients.....

 

[lamp24]

if you have been on this diet for a while and dont have cheat days your natural metabolism maybe be lowered you may want to look up the subjects leptin and refeeds to get your body out of starvation mode and get that metabolism revved up again.

 

[Musclemar]

I believe you need to increase your solid food intake. You are rellying too much on protein shakes. Our bodies build muscle and lose bodyfat more efficiently when they are fed with solid foods every 2-3 hours. Try to add more vairety to your diet and limit your shakes to 1-2 per day.

 

[Leviathan]

Ok, thanks. Could you suggest a perfect and easy to make replacement for 16 oz water, 30g whey protein and Flax seed oil shake?

Something that really doesn't require cooking? (stressed for time as it is....)

Maybe lowfat cottage cheese mixed with Flax and a little oatmeal or something?

 

[Leviathan]

any more suggestions?

 

[Babyfaced Assassin]

diet's great but what about the training
what training u doing?

also weren't u the guy doing teh CKD with the weekly pics?
Did that now work out for u then?

 

[AlbinoAssassin]

You need to drop the flax out of your post-workout meal and add in some carbs, if you don't want to increase your calories take out your brown rice from later on in the day and add the carbs to your post-workout meal. This is crucial to maintaining muscle mass and not going flat. This will help you keep more muscle which will in turn keep my BMR higher allowing you to burn more calories every minute of your life.

 

[jay_the_man]

I was going to also say drop the rice until postworkout. I have basically been following this theory and so far so good:

-High Protein/Moderate Fat/Low Carb all day
-meal before workout should be carbs like Oatmeal, and protein is fine
-shake and source of dextrose right after workout
-regular meal with low GI carbs like Chicken/Vegetables
-meal before bed high protein/moderate fat/low carbs

non-workout days I basically follow keto diet, low carbs all day.


Links (Hansels and Burning Inside recommendations):
http://www.elitefitness.com/forum/showthread.php?s=&threadid=228350&perpage=10&pagenumber=1

http://boards.elitefitness.com/forum/showthread.php?s=&threadid=231815

http://boards.elitefitness.com/forum/showthread.php?s=&threadid=231651

NOTE FROM bURNING: HAD TO EDIT THE LINKS, THEY WERE COMING UP AS THE ELITE HOMEPAGE)

btw, what happen to your weekly pictures?

good luck, so many ways to go with all these diet plans.. frustrating trying to make it perfect..