Saw a registered dietion today. Learned lots of stuff, and need some help now.
We looked over my complete diet, and went through lots of stuff, for an hour straight.
She said that I should be having 1.8g/kg of weight. And I weigh approx. 73.6kg, so I should be having at maximum 120-140g of protein per day. Does this sound right? I have been going by 1.5g/lb bw.
As far as my diet goes, she said I should be reducing my protein intake a lot, and instead of my 4oz. Meat with every meal have 2.5oz.
Another thing that she said that I should be having milk, I cut out ALL milk when I start my cutting because of fat gain, but she said stick to skim milk, at least 3 glasses a day to be getting some calcium.
Also I should up my carbs, to make up for calories lost in the reduction of protein. Does not more carbs mean more fat gain? I am cutting so should I not keep my carbs lower?
My current diet has 40-60g of fat, 160g protein (220g with protein shakes +), and 80-100g of carbs. My maintenance is 1900calories, I am eating anywhere from 1600-1900calories a day.
Technically then if I reduce my protein intake to 120g, then I have to lower my foods substantially. And up my carbs, so won’t I gain fat with more carbs?
Stats
Age : 16
Weight : 162lb. (was 170lb. 3.5 weeks ago – end of bulk)
Height: 5foot 11inch
Here is my current diet – Somewhat she suggested is in the red. She did say I should drop my protein shakes all together. She also suggested I could drop some meat, and just have carbs or whatever. Like fruits and veggies. Maybe oats in there?
Wake up
1 Scoop Protein Powder
Breakfast
2 Whole Eggs (2 Egg Whites, or no eggs)
2 Egg Whites
1 Cup Potatoes, cooked pan (keep the same)
0.5 Cup Dark Red Kidney Beans (keep the same)
(maybe add some fruit)
Meal #1
0.5 Cup Wild Brown Rice
4oz. Fresh, Wild Atlantic Salmon (2.5oz of meat here)
(add fruit – raspberries, apple, blackberries, strawberries - any)
Meal #2
0.5 Cup Broccoli (keep the same)
4oz. Lean Ground Beef (or turkey), Cooked (2.5oz of meat here)
(add fruit – raspberries, apple, blackberries, strawberries – any)
Meal #3 (also Preworkout)
0.5 Cup Asparagus (keep the same)
4oz. Chicken, Broiled, Boneless, Skinless (2.5oz of meat here)
1 Large Apple (keep the same)
Meal #4 (after workout)
1 Scoop Protein Shake in 4-6oz. Water (take out protein, or keep and put in milk)
0.5 Cup Green Peas, Cooked (keep the same)
4oz. Salmon, Chicken, Ground Beef, or Pork Loin Chops (2.5oz of meat here)
have rice, or complex carb)
(add fruit – raspberries, apple, blackberries, strawberries - any)
What I wonder, is that will I lose muscle? I did have high liver enzymes, which is what she was concerned about, so I should reduce the protein. I still want to have the protein shakes, should I drop my protein from some meals, and add some other source like oats or something? Any idea? What about the milk, I don’t want to gain fat, I am cutting so will I not gain fat with skim milk? And the carbs, will I not gain fat with upped carbs?
INPUTTTT please and thanks. I am communicating with her through email, very nice of her to give me the email so I can ask her any questions you may have.
Here is what my diet would look like with the above in
Wake up
1 Scoop Protein Powder
Breakfast
2 Egg Whites
1 Cup Potatoes, cooked pan
0.5 Cup Dark Red Kidney Beans
Meal #1 (I could take out the salmon, and just have rice and fruit)
0.5 Cup Wild Brown Rice
2.5oz. Fresh, Wild Atlantic Salmon
1 Cup Fruit – Raspberries, Blueberries, Strawberries, Blackberries
Meal #2
0.5 Cup Broccoli
2.5oz. Lean Ground Beef (or turkey), Cooked
1 Cup Fruit – Raspberries, Blueberries, Strawberries, Blackberries
Meal #3 (also Preworkout)
0.5 Cup Asparagus
2.5oz. Chicken, Broiled, Boneless, Skinless
1 Large Apple
Meal #4 (after workout)
1 Scoop Protein Shake in 4-6oz. Water
0.5 Cup Green Peas, Cooked
2.5oz. Salmon, Chicken, Ground Beef, or Pork Loin Chops
0.5 Cup Wild Rice Brown
1 Cup Fruit – Raspberries, Blueberries, Strawberries, Blackberries
There may even be no meat in some of the meals. Is that bad? Good? Critique? Maybe even again that is too much and I should lower it. Any ideas?
We looked over my complete diet, and went through lots of stuff, for an hour straight.
She said that I should be having 1.8g/kg of weight. And I weigh approx. 73.6kg, so I should be having at maximum 120-140g of protein per day. Does this sound right? I have been going by 1.5g/lb bw.
As far as my diet goes, she said I should be reducing my protein intake a lot, and instead of my 4oz. Meat with every meal have 2.5oz.
Another thing that she said that I should be having milk, I cut out ALL milk when I start my cutting because of fat gain, but she said stick to skim milk, at least 3 glasses a day to be getting some calcium.
Also I should up my carbs, to make up for calories lost in the reduction of protein. Does not more carbs mean more fat gain? I am cutting so should I not keep my carbs lower?
My current diet has 40-60g of fat, 160g protein (220g with protein shakes +), and 80-100g of carbs. My maintenance is 1900calories, I am eating anywhere from 1600-1900calories a day.
Technically then if I reduce my protein intake to 120g, then I have to lower my foods substantially. And up my carbs, so won’t I gain fat with more carbs?
Stats
Age : 16
Weight : 162lb. (was 170lb. 3.5 weeks ago – end of bulk)
Height: 5foot 11inch
Here is my current diet – Somewhat she suggested is in the red. She did say I should drop my protein shakes all together. She also suggested I could drop some meat, and just have carbs or whatever. Like fruits and veggies. Maybe oats in there?
Wake up
1 Scoop Protein Powder
Breakfast
2 Whole Eggs (2 Egg Whites, or no eggs)
2 Egg Whites
1 Cup Potatoes, cooked pan (keep the same)
0.5 Cup Dark Red Kidney Beans (keep the same)
(maybe add some fruit)
Meal #1
0.5 Cup Wild Brown Rice
4oz. Fresh, Wild Atlantic Salmon (2.5oz of meat here)
(add fruit – raspberries, apple, blackberries, strawberries - any)
Meal #2
0.5 Cup Broccoli (keep the same)
4oz. Lean Ground Beef (or turkey), Cooked (2.5oz of meat here)
(add fruit – raspberries, apple, blackberries, strawberries – any)
Meal #3 (also Preworkout)
0.5 Cup Asparagus (keep the same)
4oz. Chicken, Broiled, Boneless, Skinless (2.5oz of meat here)
1 Large Apple (keep the same)
Meal #4 (after workout)
1 Scoop Protein Shake in 4-6oz. Water (take out protein, or keep and put in milk)
0.5 Cup Green Peas, Cooked (keep the same)
4oz. Salmon, Chicken, Ground Beef, or Pork Loin Chops (2.5oz of meat here)
have rice, or complex carb)
(add fruit – raspberries, apple, blackberries, strawberries - any)
What I wonder, is that will I lose muscle? I did have high liver enzymes, which is what she was concerned about, so I should reduce the protein. I still want to have the protein shakes, should I drop my protein from some meals, and add some other source like oats or something? Any idea? What about the milk, I don’t want to gain fat, I am cutting so will I not gain fat with skim milk? And the carbs, will I not gain fat with upped carbs?
INPUTTTT please and thanks. I am communicating with her through email, very nice of her to give me the email so I can ask her any questions you may have.
Here is what my diet would look like with the above in
Wake up
1 Scoop Protein Powder
Breakfast
2 Egg Whites
1 Cup Potatoes, cooked pan
0.5 Cup Dark Red Kidney Beans
Meal #1 (I could take out the salmon, and just have rice and fruit)
0.5 Cup Wild Brown Rice
2.5oz. Fresh, Wild Atlantic Salmon
1 Cup Fruit – Raspberries, Blueberries, Strawberries, Blackberries
Meal #2
0.5 Cup Broccoli
2.5oz. Lean Ground Beef (or turkey), Cooked
1 Cup Fruit – Raspberries, Blueberries, Strawberries, Blackberries
Meal #3 (also Preworkout)
0.5 Cup Asparagus
2.5oz. Chicken, Broiled, Boneless, Skinless
1 Large Apple
Meal #4 (after workout)
1 Scoop Protein Shake in 4-6oz. Water
0.5 Cup Green Peas, Cooked
2.5oz. Salmon, Chicken, Ground Beef, or Pork Loin Chops
0.5 Cup Wild Rice Brown
1 Cup Fruit – Raspberries, Blueberries, Strawberries, Blackberries
There may even be no meat in some of the meals. Is that bad? Good? Critique? Maybe even again that is too much and I should lower it. Any ideas?