Tweaking the diet, need major help

[SoreArms]

I've been trying to develop a good diet for cutting while maintaining/building muscle.
I have lost 15 lbs in less than a month but since I started logging my meals about 2 weeks ago, I've noticed that total cals and fat were way too low. I've been gradually tweeking the diet to try to balance things out, but today it went way too off course.

Anyways here is todays menu. I already see some obvious things to cut but want to see what you guys say/think. Please critique, advise, etc..

Meal 1
1/4 cup steel cut
2 tsp flax seed feed
1 tsp splenda
3 egg whites
2 whole

Meal 2
NF milk
1/4 cup cashews

meal 3
Chicken breast
2 baby red potatoes
1 green apple
1 bag baby carrots (5 carrots)

Meal 4
Turkey breast
Spinach
tomato
balsamic dressing
banana

meal 5
3 tbs anpb
Protein shake (milk and egg protein; 24g)
NF milk
1 tsp flax seed meal

This put my ratios at like 30/35/35, definately not what I want to do.
I am going for 50/30/20, maybe even 40/30/30 using (200lbs x 11) x .9

If this was a wrokout day, there would also be a pre-workout shake between meals 4 and 5 and post workout shake (meal 5) would be whey.

Additional supps:
Hydroxicut 6 pills (2 every 3 hours)
Multi vits.
10g pure creatine (2 x 5g)

Any help would be greatly appreciated.

 

[borg4902]

lose fruit milk and yolks

 

[Mr.X]

I've been trying to develop a good diet for cutting while maintaining/building muscle.
I have lost 15 lbs in less than a month but since I started logging my meals about 2 weeks ago, I've noticed that total cals and fat were way too low. I've been gradually tweeking the diet to try to balance things out, but today it went way too off course.

Anyways here is todays menu. I already see some obvious things to cut but want to see what you guys say/think. Please critique, advise, etc..

Meal 1
1/4 cup steel cut
2 tsp flax seed feed
1 tsp splenda
3 egg whites
2 whole

Meal 2
NF milk
1/4 cup cashews
drop milk, add small protein shake 20g; use walnuts 1/2 cupd

meal 3
Chicken breast
2 baby red potatoes
1 green apple
1 bag baby carrots (5 carrots)
drop red pot/apple/carrots; add green veggies add 1 medium yam

Meal 4
Turkey breast
Spinach
tomato
balsamic dressing
banana
drop banana add 1tbsp. olive oil (works well w/ bals ving)

meal 5
3 tbs anpb
Protein shake (milk and egg protein; 24g)
NF milk
1 tsp flax seed meal
drop milk, add more protein

This put my ratios at like 30/35/35, definately not what I want to do.
I am going for 50/30/20, maybe even 40/30/30 using (200lbs x 11) x .9

If this was a wrokout day, there would also be a pre-workout shake between meals 4 and 5 and post workout shake (meal 5) would be whey.

Additional supps:
Hydroxicut 6 pills (2 every 3 hours)a bit too much
Multi vits.
10g pure creatine (2 x 5g)
add Vit B complex and some glutamine post workout

Mr.X

 

[SoreArms]

Thanks for the replies. Questions:

I know that this is asked often but besides the fact that some people have digestive problems with milk (which I don't), why drop milk? Is it just one of those things to drop whn cutting?

Cashews Vs. Walnuts, do walnuts have less or more fat, less or more cals, etc...?

Red or regular potato Vs. Sweet potato, are regular or red potatos only good for bulking? What is the difference?

I cook eggs and some of the meats with olive oil, is this good enough or should I still add it to balsamic?

Besides broccolli, what are other good green veggies and do thye have to be raw or can they be cooked? I love broccolli, but eating it too often gives me gas.

ALso, my muti's have several B-vits., just wondering if this is enough or should I still get more B's
B1 110 mg
B2 110 mg
B6 110 mg
B12 110 mcg
These are "Great Earth Vitamins, Super Hy-Vites" vitamins, they look like big green horse pills and have a bunch of sh*t, much more than a regular market multi.

Hope you guys don't mind the questions, I'm just trying to understand the advice.

Thanks

 

[obiwan9962]

for veggies try green beans, spinach, snow peas, waterchestnuts, bamboo shoots, mushrooms, asparagus, romaine, baby greens,

add more good oils to your diet, sprinkle olive/walnut/hazelnut/flax oil on veggies or salad before eating

most all veggies can be eaten raw other than rhubarb

add some omega 369's to you supps

b's look good
what about folic acid?

sweet potatoes have a lower GI than reg potatoes

as for the nuts, i believe walnuts have a higher fat content and lower grams of carbs

as for milk, if you must have it i sugget whole milk
one for the extra fat but also NF contains more sodium
actually the same but when you romve the fat, it is replaced with more milk thus upping the sodium
and that would up your fat intake also
i had the same problem when i started atkins..........not enough fat

 

[SoreArms]

Also,

Why cut carrots? is it because they were reported to have high gi? I recently read an article that syays this reprot was false. whne they originally performed the gi tests on carrots, they did it with cooked carrots and not raw carrots, but they did not report this. It is cooked carrots that have high gi and not raw carrots or carrot juice.

Just wondering

 

[HANSEL]

I liked your diet the way you structured it.

 

[SoreArms]

I liked your diet the way you structured it.

It was actually your diet post that encouraged me to keep fruits and milk as part of the program, but I also wanted to get opinions on why these items should be avoided. So far I have been told to take them out, just as I read in every other diet advise post, but have not been advised as to why. The main problem I have with this menu is the macro ratios that came out of it. Need less fat, less carbs, more protein.

sweet potatoes have a lower GI than reg potatoes

as for the nuts, i believe walnuts have a higher fat content and lower grams of carbs

See, this tells me why I should go with one thing over the other.

I hope I don't seem ungrateful for any one's advise, but like stated earlier, I just want to understand why I should go with certain things over others.

Thanks for all the help guys

 

[obiwan9962]

always willing to help a fellow out

 

[obiwan9962]

by the way keep the yolks
contrary to popular beliefs the body need chlorestral
actuallythe brain needs it for proper functioning
saturated fats are not a bad thing
you need a certain amount to produce T
but you also need beneficial fats too

keep the what you want on your diet, but every month try deleting one thing or another and see what results you get

or save them for you carb up day



last note check the label on the balsamic dressing/vinegar
many add sugar to the vinegar
hate that practic since balsamic is a yummy vinegar
i use unseasoned rice vinegar or Xeres/Juarez (sherry) vinegar
both are pretty mild

 

[Stryc-9]

Also,

Why cut carrots? is it because they were reported to have high gi? I recently read an article that syays this reprot was false. whne they originally performed the gi tests on carrots, they did it with cooked carrots and not raw carrots, but they did not report this. It is cooked carrots that have high gi and not raw carrots or carrot juice.

Just wondering

I've read similar reports about the GI rating of carrots, the conclusion being that cooked carrots have a much higher rating than raw carrots. The found that raw carrots had a GI of 39, and the juice 45.

Regardless, you'd have to eat a ton of carrots to have the same detrimental effect of something like a piece of white bread. Are there better vegetables to eat when cutting? Yes. Is the occassional carrot going to sabatoge your efforts? No. BUT - when fine tuning a diet - the small considerations are the ones that add up to the greatest total effect.

I am sure that Mr. X is following this line of thinking (i.e., do every little thing you can to achieve the best results). That often means eliminating foods that are otherwise perfectly fine to consume. But if you want to drop that extra % in bodyfat....you've got to do whatever you can.

 

[SoreArms]

Mr. X is one of the most respected folks in this forum and I greatly appreciate his advice, as well as all of yours.

"do every little thing you can to achieve the best results"
I also understand that this is what every one has in mind when giving advise and that is what we are all looking for. I just wanted to know the reasons why, that way I understand what certain foods are doing for me and what others are not.

I guess maybe I should read a book or two about nutrition before I tire every ones patience. Any one got some good books to recomend.

Thanks fellas, many points have already been taken (bought sweet potatos, glutamine and almonds today).

 

[obiwan9962]

atkins new revolution for a starter
but there are quite a few out there
got to mr X's site
or swolecat's

 

[SoreArms]

Re: Re: Tweaking the diet, need major help

add Vit B complex and some glutamine post workout

Mr.X

How much glutamine should I take, the label has 1 serving @ 5g, is that enough and should it only be taken post WO?

 

[Mr.X]

I know that this is asked often but besides the fact that some people have digestive problems with milk (which I don't), why drop milk? Is it just one of those things to drop whn cutting?
milk will cause indigestion and bloating in people that don't have digestive problems; it is one of those things to drop when you diet lactose sugars are not good either

Cashews Vs. Walnuts, do walnuts have less or more fat, less or more cals, etc...?walnuts are richer in EFAs and a much finer dieting product; cashews dont compare

Red or regular potato Vs. Sweet potato, are regular or red potatos only good for bulking? What is the difference?
GI is the difference, sweet pot is lower gi; thus, has a lower insulin spike; thus, allows for less fat gains

I cook eggs and some of the meats with olive oil, is this good enough or should I still add it to balsamic?still add; more fat will be beneficial to your diet overall

Besides broccolli, what are other good green veggies and do thye have to be raw or can they be cooked? I love broccolli, but eating it too often gives me gas. I suggest raw; lettuce is good

ALso, my muti's have several B-vits., just wondering if this is enough or should I still get more B's
B1 110 mg
B2 110 mg
B6 110 mg
B12 110 mcg
These are "Great Earth Vitamins, Super Hy-Vites" vitamins, they look like big green horse pills and have a bunch of sh*t, much more than a regular market multi.that's fine

Mr.X