Please critique my buddies diet

[GiLOC]

I'm hoping that if he hears it from someone else he'll take it to heart.
He lifts in the morning for 1hr then 30min. light cardio
Then 1 hr of light cardio at night
Currently 32% bf
He was in good shape through college then went to hell during his first job in the oil fields (geologist) He needs advice from someone other than myself.

Greatly Appreciated!!

Here's the diet

9am 2 scoops whey
fist full of oatmeal w/tbl spoon honey

1130am 2 scoops whey
2 bananas

2pm Sm. can Bush's baked beans
1 can of chicken
1 can green beans

430pm 2 scoops whey
1 apple

630pm 2 scoops whey
OR
chicken breast

9pm 2 scoops whey
________________________

1 gallon of water per day
1 multi vit.
3 'TrimSpa' pills

 

[OAKBOX]

To much Whey for my tastes... He should try to eat egg whites, tuna, chicken, steak, and other whole foods. Use the protein shakes for pre and post workout supplements. It appears that he's trying to cut the fat, and perhaps going just a bit over board.... It will work for a little while, but the body is smart. It will slow its metabolism down if it doesn't get enough food. Tell him to eat, but not over do it. Moderation is the key. Taking fat off is a painfully slow process. Tell him not to expect drastic results after the first 20 lbs or so. Also, he needs to take in some fats. I recommend pure flaxseed oil (the stuff that is dark and thick- no pills or potions) in his shakes. It may sound asinine, but drinking flaxseed oil will actually help him lower his body fat! Try this:

7:45 take energy pills or supplements- not vitamins! I recommend 1000mg of L-Carnitine, 500mg Inositol, 500mg Choline and an ECA stack.

8am Do cardio on empty stomach approx 30 - 60 mins

8:45am 2 Scoops of whey and 1 tbl spoon flax oil (use at least 10oz of water)

9am Lift Weights (one body part per day) approx 45 mins (drink lots of water before, during, and after)

10am 2 Scoops whey 1tbl spoon flax oil (more water!!) Also, take multi vitamin now that you've killed your body and created all those free radicals...

11am (or as soon as hungry)
Meal One: 4-6 Jumbo egg whites
1 packet of instant oatmeal
1/4 cup of blue berries

12:30pm 10oz of water

2pm (or as soon as hungry)
Meal two: 1 to 1 1/2 cups of cottage cheese
Huge salad w/ light dressing (preferably oil based)
1 banana or fruit cup (or both)

3:30pm 10 oz glass of water

5pm (or as soon as hungry)
Meal three: 1 can of tuna in water
1 serving of Low fat wheat thins or crackers
Celery sticks/ carrot sticks
A few peanuts

6:30pm 10 oz glass of water

8pm
Meal Four: (1) 7oz Chicken breast
1/2 cup of brown rice
1 cup of beans
1cup of veggies

9:30pm 10 oz glass of water

10:30pm (this is where it gets hard)
Meal Five: Either 2 scoops of whey protein
Or (1) 7 oz chicken breast (substitute fish if desired) and
2 cups of veggies

11:30 10 oz glass of water

11:45pm go to bed...


This will give him close to 2000 cals per day. If he works hard in the gym he'll easily burn 500 cals per workout. And doing 35 mins of Cardio every day he'll easily burn 500 cals per session. This will leave him with a huge caloric deficit at the end of the day- this is needed to strip away fat. He should notice a difference in about 2 weeks. However, every week will get harder and harder for him to take off the weight. He can always take his ECA during the day to kick it up a notch, too. And he can substitute other foods for the things he doesn't like in my example. Hope this helps, it took a while!

 

[GiLOC]

OAKBOX, THANKYOU

BUMP for the morning bros!

Are you sure you want him eating brown rice so late in the day? I didn't think a carb so late was appropriate.

Do you think less cardio is a good idea if he can do it twice a day?

Appreciated!!!

 

[GiLOC]

Another important point

He's in the gym at 530am. At work by 9am.

Thanks

 

[OAKBOX]

As long as he doesn't eat carbs right before bed (aprox 3 hours before) he'll be fine, it's only a 1/2 a cup and it's four hours away from bed time. If he can do cardio twice a day more power to him... but his strength training may take a hit- if you get my meaning. Besides it's hard to eat enough food when your constantly working out... that can be a double edged sword. Night, bro!

 

[GiLOC]

Anyone Else

What can he eat before a 530AM workout?

Please critique his diet!!!!!

THANKS

 

[GiLOC]

bump

any comments are appreciated

 

[Scottyo]

Bro, you will probably get better answers on the diet board (ask MRX) but in my opinion he definitely needs less whey, and less fruit. When I cut I eat no fruit because the fructose goes right to the liver and not the muscles...I would add in low gi carbs like oatmeal, sweet potatoes and brown rice..pm me if you need some help

 

[lamp24]

not too sure i really like his carb sources the banannas and apple are simple sugars and the beans are full of starches if i am not mistaken he may wanna look into more low GI complex carbs

 

[Mr.X]

I have to say, his diet is awful, that being said, let's move on...first, you left out crucial facts=> HIS WEIGHT, but I will make a few assumptions here and move down to the diet

9am 2 scoops whey
fist full of oatmeal w/tbl spoon honey
******************
add 1tbsp. flaxseed oil to that
DROP THE HONEY, it doesn't even add taste: empty calories....he can add some equal for taste


1130am 2 scoops whey
2 bananas
***************
is there something magic about whey protein that he knows?
1 6oz. chicken breast (no skin)
steamed veggies (1 cup)
1 tbsp. MCT oil

2pm Sm. can Bush's baked beans
1 can of chicken
1 can green beans
***************
why all canned?
Green beans are fine--IF THEY ARE FRESH, but I would say red kidney beans are much better. 1can chicken? just have him eat 1 can of tuna for variety.
2prevised)
2 servings of red kidney beans (a can has 3.5 servings, 100cal eact, 18g carbs each w/ 6g fiber per serving)
1 can of tuna DRAINED
2 cups of steamed veggies: lettuce, brocolli, green beans

430pm 2 scoops whey
1 apple
**************
3 whole eggs
1 tbsp. olive oil (as dressing)
one LARGE salad (lettuce, olives, green beans, 1/4 of a tomatoe and 1/4 cup crutons)
10g of psyllium husk fiber

630pm 2 scoops whey
OR
chicken breast
************
1 6oz. salmon
2 cups of steamed veggies
1 tbsp. Udo's choice oil

9pm 2 scoops whey

10g psyllium husk fiber
4oz. chicken breast
1 large salad w/ 1 tbsp. olive oil

________________________

1 gallon of water per day
1 multi vit.
3 'TrimSpa' pills [/
************
TRIMSPA? tell him to throw that garbage away to where it belongs: THE TRASH!....get him some NYC/R-ALA/ and Yohimburn.....the guy is 32% bodyfat, he needs to do it right.

good luck

Mr.X