T Nation

Critique on My Diet? New Member Looking for Help


#1

Hello everyone, after being a member on bb for years, I've decided to switch over to a forum where I am hoping to get more intelligent answers and less "bro science" suggestions. A bit of background on myself, I am 22 years old, 5'10, 170lbs and have around a 10% body fat. I have been training for several years but only recently have I started to get more serious in all aspects on training.

In consideration with my diet I am about to post, I am completely lactose intolerant. Whey isolates, isopure, whatever you name it, if it has dairy/lactose it really bothers me. I also have IBS so things like bacon, any pork product and most beef will also set my digestion off. That being said I have constructed a carb cycling diet and below have my high and low carb days. Right now since I'm just starting I have started with one day high, two days low and repeat. Any comments or changes you guys have in thought are encouraged since this is my first diet I've written up! Anyways, here we go..

Diet High

Meal one 6:30am
BCAAs pre cardio
1 scoop egg protein powder
0c 25p 0f 120 cal

Meal two 9:30am
4 egg whites
0c 28p 0f 258cal
1 cup raisin bran
46c 5p 1f 190cal
1 cup cashew milk
9c 0p 2.5f 60cal

Meal Three 12:00pm
8 ounces of tilapia
1c 46p 2f 200cal
2 cups of green beans
0c 4p 0f 68cal
1oz (28g) cashew
9c 5p 12f 157cal

Meal Four: 3:00pm
8 ounces of chicken
0c 74p 8f 372cal
1 cup cooked white rice
45c 5p 1f 215 cal
1 cup cooked spinach
0c 5p 0f 41cal

Intratraining: 5:00-5:30pm
BCAAS and 50 grams of carbs of hybrid carb complex
50c 0p 0f 100cal

Post workout: 1 scoop egg protein
0c 25p 0f 120cal

Meal five 7:00-8:00 pm(post workout)
3 ounces ground beef
0c 25p 6.5f 164cal
2 cup cooked white rice
90c 10p 2f 430cal
150 grams asparagus
8c 4p 0f 40cal

Macro Breakdown
2535 kcal
35g fat
250g carbs
260g protein

Diet Low

Meal one 6:30am
BCAAs pre cardio
1 scoop egg protein powder
0c 25p 0f 120cal

Meal two 9:30am
4 egg whites
0c 28p 0f 258cal
1 tbsp flax oil
0c 0p 14f 130cal

Meal Three 12:00pm
8 ounces of tilapia
1c 46p 2f 200cal
2 cups of green beans
0c 4p 0f 68cal
1oz (28g) cashew
9c 5p 12f 157cal

Meal Four: 3:00pm
8 ounces of chicken
0c 74p 8f 372cal
1 cup cooked spinach
0c 5p 0f 41cal
2tbsp natural pbutter
5c 7p 16f 200cal

Intratraining: 5:00-5:30pm
BCAAS and 50 grams of carbs of hybrid carb complex
50c 0p 0f 100cal

Post workout: 1 scoop egg protein
0c 25p 0f 120cal

Meal five 7:00-8:00 pm(post workout)
3 ounces ground beef
0c 25p 6.5f 164cal
1 cup cooked white rice
45c 5p 1f 215cal
150 grams asparagus
8c 4p 0f 40cal

Two tbsp natural pbutter before bed
5c 7p 16f 200cal

Macro Breakdown
2385 kcal
75g fat
115g carbs
260g protein


#2

What are you trying to accomplish? 2,300 cals seems kinda low even for a 170 pounder at 10%. What’s that about 45% of cals from protein? Seems kinda high.

What do I know though, I’ll be interested to see what others have to say.


#3

Im not competing or anything of the sorts, I periodically try to cut down every so often. My goal at the moment is to increase endurance both muscular and cardiovascular. I figured with high levels of cardio and muscular endurance training it would be wise to keep protein levels higher than they would normally be while cycling my carbs. I figured I would try this diet during this phase of training to see what results would come of carb cycling and increased cardio and HIIT training.