Please critique my diet

[Big j XXL]

Ok here it goes, my new diet.


5:30 am
6 egg whites,1 yolk
2 pieces toast with 2 tbl spoons no suger added jam
5grm creatine/w grape juice
8:30
1 cup cottage cheese
1 apple
11:30
1 lrg chiken breast
1.5 cups rice or baked potato

2:30 1 protien drink/w skim milk(2 cups)
4:00 1 packet of quick oats

5:00 workout

6:00 protien drink/w water(2 scoops protien), creatine10 grms 2 cups grape juice

7:00 supper chiken or beef rice or potato

9:00 protein drink/w water

I also take multi vit extra vit c

What i am looking for is some constructive critisicm, new ideas or suggestions.

My goal is to slowly lose fat (prob around 12% now) and to add muscle, I know ,I know you cant do both, but just work with me here

 

[Atherjen]

what's your height? bodyweight?
that would help for starters

 

[Big j XXL]

Ya sorry , i was just thinking that

Ht 6'3
Wt 230
Age 22
yrs training 8 (on and off)

 

[Big j XXL]

Anybody?

Just looking for some input.

 

[ThePolishHammer]

More protien... If i was using that diet i wouldnt be getting enough protien.

I think your supplement to real food ratio is too high. 3 of your 6 meals are protien drinks. Try to get some more real

More healthy carbs as well... at 220... shoot to get about 450 g's of good bodybuilding carbs in the day. I reccomend Quiona 100%. but if not, oats or brown rice. Someofitcan be solid high glycemic carbs from fruits and stuff. Maybea few of those pre and post workout.

Also before bed. Try to get a good caseinate protien. Ifyou cant. Milk and cottage cheese will do the trick.

If you want to lose fat and gain muscle(just read that) your gonna need to upyour protien to maybe 450 g's a day. And get allof your carbs from fiborus sources.
You can gain muscle and lose fat at the same time. It just takes alot of strict dieting. ALOT of protien,and alot of fiborus carbs. Also... try to avoid dairy, as it can spell disaster for a cutting diet.

 

[Big j XXL]

I agree i need some more good carb sources, wich i will include.

The protien in that diet is 350-400grms how much more protein do i need.

And why is skim milk a bad idea for dieting

 

[Big j XXL]

I agree i need some more good carb sources, which i will include.

The protien in that diet is 350-400grms how much more protein do i need?

And why is skim milk a bad idea for dieting?

I do take a shake befor bed time

Thanks for the reply

 

[gUiLe]

And why is skim milk a bad idea for dieting?

Hmmmm....because it's loaded with sugar!
g

 

[Big j XXL]

Im not on a low carb diet here

It's not like im drinking a gallon of the stuff, 2-4 cups per day isn't going to cause "disasterous" results.

 

[gUiLe]

Im not on a low carb diet here

It's not like im drinking a gallon of the stuff, 2-4 cups per day isn't going to cause "disasterous" results.

Between the grape juice, jelly and milk...you keep thinking that
way. Good luck.
g

 

[Big j XXL]

Ha ha, ok ok I know it sounds like alot of carbs but its not that much.

milk@4cups=44grms
Jelly@10grms

and yes the grape juice is high at 29grms per cup but i take it right after workout and one cup in morn

Thats a total of 112 grms of simple carbs spread over 8 meals.

Mabey your just carb sensitive?

 

[ThePolishHammer]

Im sure you'll do fine with that. but its not optimimal. There are some things you could tweak.

Why the toast in the morning? Why not quiona or oats?

You can definetly add muscle and lose fat. I do it, on most of my muscle building phases. But not any signifigant amount. However i dont gear my diet toward such a goal.

If you want to lose fat and build muscle. In a serious way.
More Protien spread out through at least 8 meals. and alot of fibrous vegetables for a protien source. You'll do great with that sort of diet.

Its a fine diet, youll do good with it but like i said its not optimial. you could tweak alot of stuff.

Primarilly
More Protien
More good carbs (or fiborus carbs if you want to lose serious body fat)
More protien from real foods
More Caseinate protiens before bed

On a personal note:
I personally beleive that you put too much emphesis on the creatine, i think that money would be better spent on glutamine if you absolutely need something. Take creatine at the end of your muscle building phase if you want to. as a sort of finishing touch, as it adds a signifigant ammount of muscle volume

 

[Big j XXL]

Thank you very much, thats exactly the feed back I was looking for.

Good point about the toast. I will switch to oatmeal

 

[ThePolishHammer]

Not a problem.
Hit me back with your new diet if you type it up. Im curious to see what it looks like.

 

[LaviathanX]

Why is it that in one post, diary is bad, yet in another, he should be taking milk and cottage cheese?

 

[Big j XXL]

Well regardless I'm gonna use milk and cottage cheese.

Here's the revised diet

5:30 10 egg whites 1/2 cup oatmeal

8:30 1 cup CC
1 apple

11:30 2 chicken breasts rice or potatoe/ 1 can green beans

2:30 Protein shake or can tuna or protien bar +1/2 litre skim milk

4:30 1/2 cup oatmeal/w protien powder

5:00 Workout

6:00 protien drink

Supper : steak or chicken/salad/Rice or Potatoe/ veggies


9:00 Protien drink

I will also include multi vit
vit C
Glucosamin
Fat burner
Creatine

The goal with this diet is to add lean mass and lose some BF

 

[ThePolishHammer]

Yeah... I suppoe i contradicted myself their.
Lemme explain.
If he wants to cut hardcore, hes gonna have to leave out the dairy.
If he wants to build more muscle, and maybe cut slowly, he can leave the dairy in for a night time protien. It wont be that damaging to fat burning effects.
If you chose the former, you can try waking up mid-sleep for another serving of protien.

That diet looks much better...
I didnt know you were using an ECA stack, that changes things a bit. Maybe add some more calories. It depends, whats your RMR
Experiment with it a bit. See what works best. You may want to save the ECA for a hardcore cutting phase.
Also the creatine... if this bodybuilding project of yours is a quick 3 month goal, you should seriously consider putting creatine at the end.
Like steroids, if you take creatine on a regular basis for more than three months your body will slack on production, so it needs to be cycled to keep your body producing CP natually. And when you get off it, you'll lose about 10lbs of waterweight, and a fair ammount of muscle volume.
So it is a wise idea to put the creatine at the end of your muscle building/or cutting phase (whenever youve accomplished your medium-term goals). If you get off of it at the end, and you lose 10 lbs your not gonna feel as hot about your achievements as you would have otherwise.
Just something to consider

At anyrate, that diet looks great. you should do very well with it.
Good luck.