I’ve recently modified my diet (since June 20th) and I used the website fitday to make an estimate of the calories and macro-nutrients I’ve been consuming.
I just wanted to ask board members to review it and post your thoughts on it.
Background:
a. Weigh 233.2 and did around 30% on my last Biosignature in August, I tested 35% in July.
b. I am 6’0 tall and train 4 days a week, resistance training only.
c. Type 2 Diabetic, after nearly 3 months on this program my sugar tests around 5.5 mmol/L on average (after the 8 hour fast). It used to be 9 and above before the diet.
d. I want to get down to 10% body fat with 220lbs weight. By December 2010.
Food Specifics:
Below is a general guide of what I eat in a typical day (at least 6 days a week). I rotate the meats but prefer beef and chicken, same with nuts. Usually green vegetable wise it’s usually broccoli, spinach, green beans etc. On cheat days I usually eat full fat ice cream and that’s about it, 1 bowl, 2 scoops.
I’ve made estimates on the food amounts, especially the meats/fish - I need to check the measurements next time. Please tell me if they look wrong. I can post pictures of actual amounts if any of the foods look questionable.
On Carbs:
Being Diabetic and seeing my sugar level drop I’m almost afraid (?) to eat carbs outside of this, not sure how it will affect my diet, I’ve got results going this way so I am always cautious (and curious too I guess) about modifying the carb intake.
Supplements:
I keep the supplements simple and stick to Zinc, Fish Oil (20 to 30g a day) and Multi-Vitamins.
Areas I was interested in:
a. Calorie level and macro-nutrient levels - are they sufficient?
b. Any foods here that you’d delete/add?
c. I want to improve my food timing but after work I rush to the gym first, train, drink my PWO shake and then eat dinner. Eat more in the afternoon?
Ca : Calories, F : Fat, C : Carb, P : Pro
730am
Cod, Cooked : 20grams : 42Ca 2.2F 1.6C 3.8P
930am
Almonds : 0.45oz : 74Ca 6.5F 2.5C 2.7P
11am
Egg, whole, boiled : 3eggs : 232Ca 15.9F 1.7C 18.8P
1230pm (sometimes I order an extra breast of chicken for lunch, sometimes it’s steak)
Chicken Breast, Grilled : 1med breast : 383Ca 15.1F 0C 57.9P
Carrots, cooked : 1cup : 82Ca 3.7F 12.1C 1.1P
Broccoli, cooked : 1cup : 103Ca 5.1F 13.2C 4.4P
4pm
Cheese, Cheddar/American : 4in^3 : 247Ca 19.5F 3.5C 14.4P
Cashews, roasted : 0.56oz : 91Ca 7.4F 5.2C 2.4P
6-8pm : Workout
8pm
PWO Shake - Whey Protein : 2scoops 240Ca 2.0F 6.0C 48.0P
9pm
Beef, cooked, grilled : 100grams : 143Ca 4.8F 0.0C 23.3P
Broccoli, cooked : 1cup : 103Ca 5.1F 13.2C 4.4P
Chicken Breast, Grilled : 2 small breast : 656Ca 25.9F 0.0C 99.3P
Egg omelet : 4eggs : 331Ca 24.3F 4.7C 23.5P
Egg, whole, fried : 3eggs : 262Ca 20.3F 1.3C 18.7P
11pm
Blueberries : 1cup : 93Ca 0.5F 23.7C 1.2P
Cream : 0.25cup : 78Ca 6.9F 2.6C 1.8P
SUM
3160 Calories
165.2 Fat
91.3 Carbs
325.7 Protein
Supplements
Zinc 4 caps
Fish Oil 20 grams
Multi Vitamin 2
I’m looking to incorporate BCAA and Beta-Alanine at a later stage (maybe in the next two weeks.
Thank you in advance for your feedback and advice.