T Nation

Correcting My Diet

My day: (calories/protein/carbs/fats)

5:30 wake up
7:00 Breakfast at office
1 scoop whey protein (120/24/5/1.5)
1 serving of granola bar (180/4/29/6)
1 diet green tea

9:00 Snack 1
4 slim jims (170/6/2/15)

11:00 Lunch (generaly meat from night before and fruit/vegetables
Chicken (187/39/0/2.1)
ceasar lite salad (300/6/24/21)
Multivitamin

2:00 Snack 2
4 slim jims (170/6/2/15)
sugar free redbull

6:00 Preworkout
ham sandwhich (200/21/30/6)

8:00 Post workout (meat/carbs)
chicken (187/39/0/2.1)
Potato (54/1.2/.1/12)

10:00 Whey Protein (180/36/7.5/2.5)

11: Bed

roughly: 1874/189/104/99

My stats are:
5’10
205lbs
Body fat around 15% would be my guess

Workout wise I do a 5x5 workout coupled with a EDT workout.

I vary cardio between 30 minutes on the elliptical/ jump roping/ HIIT

Any advice is welcome.

if you workout as much as you say you do you might need to add calories…Your bw X 18 is a lot more than what youre eating. what are your goals?

just as a point of reference I weigh much less than you (due to the fact im shorter) and i eat more than you. we are both active, and because of this, i dont think you can gain muscle on an 1800 calorie diet. Its hard enough even at like 2500. But if this works for you then I shouldnt criticize.

[quote]Millerizer130 wrote:
if you workout as much as you say you do you might need to add calories…Your bw X 18 is a lot more than what youre eating. what are your goals?

just as a point of reference I weigh much less than you (due to the fact im shorter) and i eat more than you. we are both active, and because of this, i dont think you can gain muscle on an 1800 calorie diet. Its hard enough even at like 2500. But if this works for you then I shouldnt criticize.[/quote]

Yeah that was my mistake…I tried to go back in and edit but it took this long for it to hit so that I could make any changes…

My goal is to drop about 20 more pounds (which is mostly in my gut and legs).

Also didnt add that I take the 3-6-9 omega fatty acid pills at night.

UM replace the crap with real food. Your trying to drop weight time to tighten up the diet.

Drop the granaola bar eat fruit and oats etc

Drop the junk slim jims for at least real beef jerky

Pretty good idea to drop the bread and potato in the late day if your aimng to lose fat get more good veggies and even fruit. More complex carb types fiber.

Your low on Proerin Id get at least 1 g per lb when trying to add weight aim higher when cutting to preserve muscle and the HIGH TEF.

Fat Im not seeing where you are getting 99g seems high to me and not great varied sources get some olive ooil, nuts fish oil

Carb total aint bad id switch to better choice like mentioned.

Total K/cals looks way damn low IMO I dont feel you or any active male should ever go below 200 unless for some crazy diet getting stage ready just isnt needed. Your down ramping the hell out of your metabolism

Maybe look at T-Dawg 2.0 your carb totals etc are very close to that diet all ready it would just take some choices and timing changes

Hope that helps,
Phill

[quote]mattnxtc wrote:
My day: (calories/protein/carbs/fats)

5:30 wake up
7:00 Breakfast at office
1 scoop whey protein (120/24/5/1.5)
1 serving of granola bar (180/4/29/6)
1 diet green tea

9:00 Snack 1
4 slim jims (170/6/2/15)

11:00 Lunch (generaly meat from night before and fruit/vegetables
Chicken (187/39/0/2.1)
ceasar lite salad (300/6/24/21)
Multivitamin

2:00 Snack 2
4 slim jims (170/6/2/15)
sugar free redbull

6:00 Preworkout
ham sandwhich (200/21/30/6)

8:00 Post workout (meat/carbs)
chicken (187/39/0/2.1)
Potato (54/1.2/.1/12)

10:00 Whey Protein (180/36/7.5/2.5)

11: Bed

roughly: 1874/189/104/99

My stats are:
5’10
205lbs
Body fat around 15% would be my guess

Workout wise I do a 5x5 workout coupled with a EDT workout.

I vary cardio between 30 minutes on the elliptical/ jump roping/ HIIT

Any advice is welcome.

[/quote]

Phil

Thanks a lot for the suggestions.

I am thinking of adding another protein shake in around lunch time to get extra protein in to my diet. It would add another 20-30 grams of protein to get me up over the 200 mark.

What are some other good replacements for the slim jim? Beef jerky in itself tends to get more expensive to have regularly. I end up eating most of my meals at my office desk so that was the convience of the slim jims for some meat. Would it be better to add in some string cheese during that time or some peanuts?

I generally have the sandwich before I go workout. So what would be another solid preworkout type snack? Just have the ham?

I think a lot of the fat was coming from the slim jims.

Your suggestions are greatly appreciated.

[quote]mattnxtc wrote:
Phil

Thanks a lot for the suggestions.

I am thinking of adding another protein shake in around lunch time to get extra protein in to my diet. It would add another 20-30 grams of protein to get me up over the 200 mark.

What are some other good replacements for the slim jim? Beef jerky in itself tends to get more expensive to have regularly. I end up eating most of my meals at my office desk so that was the convience of the slim jims for some meat. Would it be better to add in some string cheese during that time or some peanuts?

I generally have the sandwich before I go workout. So what would be another solid preworkout type snack? Just have the ham?

I think a lot of the fat was coming from the slim jims.

Your suggestions are greatly appreciated.

[/quote]

cheese sure. precooked meats, chicken, beef, pork eggs, endless bro bag it and go

a sandwich I s OK prew/o. hack even milk and fruit would be good.

The ditching io the slim jims will help yiou have room for quality protein and fat Nuts and a meat sources or olive oil and meats etc

Hope that helps
Phill

[quote]mattnxtc wrote:
My day: (calories/protein/carbs/fats)

5:30 wake up
7:00 Breakfast at office
1 scoop whey protein (120/24/5/1.5)
1 serving of granola bar (180/4/29/6)
1 diet green tea

9:00 Snack 1
4 slim jims (170/6/2/15)

11:00 Lunch (generaly meat from night before and fruit/vegetables
Chicken (187/39/0/2.1)
ceasar lite salad (300/6/24/21)
Multivitamin

2:00 Snack 2
4 slim jims (170/6/2/15)
sugar free redbull

6:00 Preworkout
ham sandwhich (200/21/30/6)

8:00 Post workout (meat/carbs)
chicken (187/39/0/2.1)
Potato (54/1.2/.1/12)

10:00 Whey Protein (180/36/7.5/2.5)

11: Bed

roughly: 1874/189/104/99

My stats are:
5’10
205lbs
Body fat around 15% would be my guess

Workout wise I do a 5x5 workout coupled with a EDT workout.

I vary cardio between 30 minutes on the elliptical/ jump roping/ HIIT

Any advice is welcome.
[/quote]
Since youre looking to get lean i would advocate a few of the following:

-Yam or sweet potato in place of white potato
-stick with oat bran or oatmeal, not granola
-try and find sprouted whole wheat bread for your ham & cheese (maybe fat free cheese and add some olive oil or nuts at another time in the day for healthy fats)

(since your trying to get lean) instead of slim jims, try pre cooking some 99% ground turkey burgers- you can get like 4 or 5 out of 1 package of meat. which are portable and lean sources of protein (besides shakes) …also chicken is good. Maybe try olive oil and a little vinegar in place of caesar dressing.

Just wanted to do a quick follow up to make sure I am on the right track. This is my updated diet on the advice of yall.

5:30 - Wake up
6:10 - Peanut Butter sandwich
7:00 - Apple and protein drink
9:00 - Cheese or almonds
11:00 - Meat and lettuce/spinach (for example today was lite chicken ceasar salad). (Mega Vitamin)
12:00 - Protein drink
2:00 - Almonds or cheese
6:00 - ham sandwich (preworkout)
8:30 - Postworkout -meat/carbs(potato/rice)/spinach or vegetable (Omega 3-6-9 pills)
9:00 - protein drink
10:30 - lite string cheese
10:45 - Bed

The 11 and 8:30 meals are the only real meals that arent completely in my control since I am living at home for another few months. The rest I have complete control over. I have made sure that I am getting 3 servings of vegetables a day now.

Any tinkering is more than appreciated.

[quote]mattnxtc wrote:
Just wanted to do a quick follow up to make sure I am on the right track. This is my updated diet on the advice of yall.

5:30 - Wake up
6:10 - Peanut Butter sandwich
7:00 - Apple and protein drink
9:00 - Cheese or almonds
11:00 - Meat and lettuce/spinach (for example today was lite chicken ceasar salad). (Mega Vitamin)
12:00 - Protein drink
2:00 - Almonds or cheese
6:00 - ham sandwich (preworkout)
8:30 - Postworkout -meat/carbs(potato/rice)/spinach or vegetable (Omega 3-6-9 pills)
9:00 - protein drink
10:30 - lite string cheese
10:45 - Bed

The 11 and 8:30 meals are the only real meals that arent completely in my control since I am living at home for another few months. The rest I have complete control over. I have made sure that I am getting 3 servings of vegetables a day now.

Any tinkering is more than appreciated. [/quote]

I would shift the 9.00p protein shake to 10.15p, and add some cottage cheese to it, then 30 minutes later, hit the hay., which you do at 10.45p. You want a slow digesting casein protein at night while you sleep, and cottage cheese is a good source of casein protein. Skip the string cheese.

I’m trying to lose fat as well, and before I go to sleep, I mix 1 scoop of protein, 8 oz of water, and 1/2 cup of fat free cottage cheese. This gives me about 30g of protein with minimal carbs and fat.

If you don’t have cottage cheese, then mix your shake in milk, it will give you roughly the same amount of protein as cottage cheese will. Just my thoughts.

I was drinking milk with whey for a couple months and it really did a number on my stomach. So I do all my protein drinks now with water.