T Nation

Diet Questions - Need Feedback


#1

Hey guys, I've been hearing lots of differing opinions on the matter so I thought I'd ask some people that actually have experience.

Age : 26 Weight : 176 Height : 5'5

For the last couple weeks I've been implementing a low-carb diet filled mostly with fruits, vegetables, meats, and eggs at low portions spread throughout the day (normally a small meal every 3 hours) I haven't done an entire calorie or macro breakdown because I'm not really able to count everything accurately. I just want to lose some weight before I try and bulk again.

My workout routine consists of Monday-Friday 30 min. of strength circuit training followed by 20-30 min of cardio (switching between treadmill, elliptical, and bike).

Generally, I'll eat breakfast at 5:30 a.m. every morning - Eggs, Oatmeal, Sausage/Bacon and head off to the gym shortly afterwards. I begin my workout at 6:30 a.m. and go until about 7:20 (as I have to leave for class right after). I've been taking 1-scoop MuscleMilk at around 7:50-8:00 as kind of a post-workout small meal (~150 cal, 16g protein, 6g carb) that I think can help with recovery. I've had different people tell me I shouldn't take it for various unverified reasons, but I believe it has benefits.

At around 10:15-10:30 I'll usually eat a pre-portioned standard ziploc bag of Baby Carrots, Cherry Tomatoes, and Celery that I prepare weekly in advance. Approx. 1/2 cup of each.

Around 12:30-1:00 I'll eat lunch, which I've been eating ~2oz. low-sodium oven roasted turkey breast in a low-carb whole wheat tortilla (13g - 10g Fiber = 3g net carbs) w/ half a slice of cheese.

Mid-afternoon snack (~3:00) is either a FiberPlus bar (120 cal, 15g carb, 9g fiber 2.5g sat fat.) or a piece of fruit, whichever is readily available.

Dinner, at 5:30, is the one meal I'm not able to fully control, as my living situation dictates otherwise (long story), but there is generally a meat (chicken, pork, beef) and vegetables (unfortunately processed out of a can) that I eat. I turn down all rice, potatoes, gravy, etc. This meal is what makes counting calories such a difficult thing for me, but I generally try to eat what I consider to be a small portion (I'm hoping is less than ~500 cal).

I generally don't eat anything for the rest of the night past dinner, as my choices are very limited and usually not healthy. Throughout the day I drink nothing but water, aside from the occasional 8oz. glass of 2% milk at dinner.

Supplements : 1x daily multivitamin/ 1x 1200mg Fish Oil w/ D3 2000IU

I'm curious as to what you guys might think. My goals are to get down to around 150 before I try to start bulking again. I'd love to be able to buy better foods, however, I'm currently in a program and I don't have the resources available to do that. One question in particular I'm wondering about is whether I should remove the protein shake from my diet altogether, as I've heard differing opinions from people. Any other feedback would be greatly appreciated!


#2

Anybody have a critique please?


#3

I think the muscle milk is not a bad idea, because a 5+ hour window between the end of your workout and your first ‘real’ meal is very long

an alternative you might want to consider is to add some sort of protein source (for about 100-150 kcal) to your 10 AM snack and skip the shake

whether it’s a god a bad idea to further reduce calories (i.e. removing the shake without compensating for it) depends on your progress thus far, if you are currently losing weight at all and at which rate

and honestly, unless you are a girl this is very little food