Please Critque diet

[magman1]

I am 23 years old, 6'0 220lbs and about 12-14 bf....want single digits, but not at expense of size/muscle. Here is my diet....
6:45am immediately upon waking.....half cytogainer shake/half whey protein....about 50grams protein, 40grams complex carbs
9:45--either leanest roast beef on two slices of whole wheat bread, or skinless chicken in whole wheat wrap....both about 50grams protein, 30 grams whole wheat carbs
12:00 Skinless chicken with apple
2:30 Half of cytogainer shake half whey protein shake, same as before
4:30 Either protein bar (Trioplex) or natural peanut butter with whole wheat pretzel sticks
workout around 5:30 and have NLarge2 post workout shake about 7pm
Sometimes I slip a bit with dinner, but try and have 50 grams of protein through chicken and usually can not resist a piece of bread, but it's usually within about two hours of my workout....would love to eliminate that part, but slowly but surely. It's usually like this M-F, so let me know how it looks! Very limited cardio, but maybe 15 min 3X's a week....don't want to wither away but will build on that if I'm not losing muscle

 

[poysyn]

I am 23 years old, 6'0 220lbs and about 12-14 bf....want single digits, but not at expense of size/muscle. Here is my diet....
6:45am immediately upon waking.....half cytogainer shake/half whey protein....about 50grams protein, 40grams complex carbs
9:45--either leanest roast beef on two slices of whole wheat bread, or skinless chicken in whole wheat wrap....both about 50grams protein, 30 grams whole wheat carbs
12:00 Skinless chicken with apple
2:30 Half of cytogainer shake half whey protein shake, same as before
4:30 Either protein bar (Trioplex) or natural peanut butter with whole wheat pretzel sticks
workout around 5:30 and have NLarge2 post workout shake about 7pm
Sometimes I slip a bit with dinner, but try and have 50 grams of protein through chicken and usually can not resist a piece of bread, but it's usually within about two hours of my workout....would love to eliminate that part, but slowly but surely. It's usually like this M-F, so let me know how it looks! Very limited cardio, but maybe 15 min 3X's a week....don't want to wither away but will build on that if I'm not losing muscle

definitely should eat something before bed as well..stopping at 5:30 and eating again at 6:45 is almost 14 hours without food. that is surely not going to preserve muscle well

 

[jpt]

i think he meant his shake is at 7 and then eats dinner after that???

where are the veggies??

don't mix the anpb with pretzles either...i know it tastes good but you eat for fuel not for taste. anpb should be eaten by itself as it already has healthy fats and protein..

 

[JKurz1]

post macros please.....very briefly....wanna cut, lose the cyto, nlarge, bread, pretty much most of your diet....it sucks....to be blunt.

 

[magman1]

Yes, I meant that I have a shake about 7 and eat dinner about 8. I was having a cytogainer twice a day, but broke that in half and have half a cytogainer and half whey twice a day, cutting those cals almost in half. And my bread intake is two slices of wheat bread....I have no desire to cut all carbs and be flat and lose strength....I'm not 185, im 220 so I need some carbs to keep my size....I am back and forth with the NLarge2, but I take it immediately upon working out, so I feel it goes more to recovery then carbs just sitting around in my system. That could be something I toy with however! Now I just need to man the fuck up and start eating tuna and eggs, both of my least favorite things in the world.....Any more opinions are greatly appreciated!

 

[ZGzaZ]

Still a ton of time between your last meal and your 1st, do you goto bed immediately after dinner? If not, a slow release protein type would be beneficial, look into a cassein protein shake before bed, or some 1% low fat cottage cheese if you can stand it?

 

[JKurz1]

No one said cut carbs....different source, absolutely, but never said cut....I can give you advice, but refuse to until you spend some time finding the macros of each meal...this is a science bro. Trust me

 

[magman1]

No one said cut carbs....different source, absolutely, but never said cut....I can give you advice, but refuse to until you spend some time finding the macros of each meal...this is a science bro. Trust me

I'd appreciate that however do not know what you mean by macros of each meal. All of my carbs, excluding my postworkout shake are complex....this being the carbs in the cytogainer, two slices of wheat bread, and an apple/bannana. If I'm missing something or not getting the point, please let me know. And because I work out in the early evening, I feel these complex carbs go toward energy for my workout. Please elaborate if you find time.

 

[JKurz1]

you have truly no idea what's in cyto and nlarge, as neither do I...dump it now.

Whole wheat bread gets a C- in my book for quality carb sources...

a banana is def. not complex and fruit in general is debatebul. macros = cals, p,f,c..

 

[magman1]

you have truly no idea what's in cyto and nlarge, as neither do I...dump it now.

Whole wheat bread gets a C- in my book for quality carb sources...

a banana is def. not complex and fruit in general is debatebul. macros = cals, p,f,c..

You are absolutely correct in not knowing what is in these supplements. I appreciate your help and input on this, and would be even more appreciative of some advice. So here is my typical diet, "macro's" included to the best of my knowledge.
6:45am 1/2 Cytogainer 1/2 Whey Protein....35grams carbs 53 grams protein, 1.5gram saturated fat (according to label)
9:45am Either chicken or leanest roast beef on whole wheat 50grams protein, 28 grams of carbs, 2 grams saturated fat
12:00 Skinless chicken 6 oz and apple....60 grams protein and I believe 20grams of carbs in the apple (80 calories)
2:30 TriOplex protein bar....I know this is probably shit (though not according to THEIR nutritional facts) but it's easy 32grams of protien 30 grams "complex carbs" and 2grams saturated fat
4:30 Whey protein shake--to your advice, I will cut out the cytogainer here
5:30--Workout
7--NLarge2--but up for recommendations 52grams of protein, 80 grams of carbs, some sugar for recovery
8--Rotissere Chicken or something along those lines....this is the meal that changes with the day. 60 grams of protein, and no carbs if I can lay of a piece of bread or serving of rice.....it's tough when it's prepared and in front of you.

Again, any advice would be great, but my meals throughout the day do have to have convenience in mind, as I work in an office and is very difficult to pack and prepare and eat throughout the day

 

[magman1]

alright, here's the revised diet, with input from some solid bros....6:45 within five minutes of waking--2 scoops of cytogainer and scoop of whey protein 50 grams of protein, 35 grams of carbs
9:45--lean roast beef on two pieces of whole wheat bread....60 grams protein, 30 grams of carbs
12:00 skinless chicken, cup of whole oats 50 grams protein, 25 grams of carbs
2:30 either protein bar or repeat my meal at noon
4:30 Pre-workout--Whey protein shake, maybe an apple 60grams protein
6:30 Whey protein with malto/dext shake--revised from muscle milk 60 grams protein, 80 grams carbs
8:00 Usually a chicken or beef, maybe a piece of bread or serving of rice....when I get even more serious, I may try and cut that out.

Let me know what you all think 360 grams of protein, it seems like a shitload but all calories are clean, and I'm still losing weight on the scale, just hope it's the good kind

 

[JKurz1]

you will not see single digits with.........roast beef muscle milk cytogainer beef, maybe a piece of bread or serving of rice protein bar

 

[youngguns]

last diet seems decent. Now you need to do some cario.

 

[magman1]

you will not see single digits with.........roast beef muscle milk cytogainer beef, maybe a piece of bread or serving of rice protein bar

I hear what you're saying about the cytogainer, but it's really the only carbs I can get quick in the AM as soon as I wake up....the roast beef is as lean as possible, fresh from deli, and only 1 gram fat/serving.....I meant to say I cut the NLarge2 from postworkout (I was never using musclemilk) and using whey with malto/dext. I'm going to try my hardest to cut the protein bar, but sometimes an extra meal of chicken is not possible at work....if it matters, I use the TriOplex which seem to have the best nutrtional makeup but gosh knows what's really in it....thanks again for all the help

 

[JKurz1]

Just list the macros, carbs, pro fat for each meal.....

 

[Deleted member 33117]

I agree with Jkurzl. I'm seeing a lot of suppliments (usually high GI carbs in them), bread that is probably loaded with vegetable shortening and sugar (you did not specify a brand), a lack of EFA's and other beneficial fats, or any real quality low gi carbs.

 

[magman1]

Cytogainer lists it has strictly low gi, complex carbs....and I'm having a cup of whole oats twice a day which to what I know is one of the best low gi carbs, but please correct if I'm wrong

Here's estimate of macros

6:45 Shake 50grams protein, 30 grams complex carbs, 2 grams of fat
9:45 Roast Beef Sandwich whole wheat bread 60 grams of protein 55 grams carbs, 3 grams of fat
12:00 Skinless chicken, cup of whole oats 50 grams protein, 45 grams carbs
2:30 Skinless chicken, cup of whole oats 50 grams protein, 45grams carbs (or trioplex if I'm lazy or my stomach can't take it)
4:30 ON Whey shake with an apple 60grams protein 30 grams carbs
7:00 PW shake....ON Whey Malto/Dextro 50 grams protein 80 grams carbs
8:15 Chicken or ground beef--working to cut out anything else, besides maybe a glass of milk 60 grams protein, 20 grams carbs


375 grams of clean protein, 300 grams of carbs, minimal fat, at most under 10 grams....this seems like a lot, but I'm losing weight with absolutely no cardio and looking better....maintaining all strength too....more opinions are MUCH appreciated....if I'm going all out, I at least want to do it 100% right