T Nation

Diet Trouble

Just curious if anyone has some suggestions for a diet. I am currently 6’1, 206lbs, using the Total Body training, also trying to run everyday (training for a physical test). I want to shed some fat and curious what you guys think of my current diet. This is what a typical day looks like, sort of took ideas from the Abs diet…
I sort of went on a really high protein, low carb diet, lost 10 lbs really quick but because of the workouts and the running I was tired all the time. Probably a lot of carbs seeing as I want to lose a good amount of fat while I train for this test.

Meal#1:
1 cup egg whites.
1 whole egg.
3/4 bran flakes.
1/2 grapefruit.

Snack#1:
1 ounce almonds.
1 orange.

Meal#2:
2 slices WW Bread.
3 slces lean deli meat.
3 thin slices cheese.
1 cup skim milk.

Snack#2:
1 scoop protein
1 banana

Meal#3:
1 cup WW pasta
1 can tuna (or lean meat)
1 cup skim milk

Snack#3:
1 scoop protein
1/3 cup oatmeal

How many calories are you taking in? Doesn’t look like enough…at all. How fat are you? If you aren’t a huge sloppy mess you might need to up your intake. Plus, ditch the bread. Get your carbs elsewhere.

And jesus, man: did you look on the left? There’s a whole section under “Articles” for diet programs…lots and lots of 'em. Stop picking and choosing and “taking ideas from” stuff. Find a program, track your kcals using www.fitday.com (it’s free so you can’t make up an excuse that way, besides your potential laziness), stick to it, and don’t decide two weeks in that you want to change up what you’re doing.

Your protein intake is way too low. It should be at least 200gms, preferably 300gms a day divided into 6 meals so between 35gms and 50gms each meal.
Keep your carbs to 100gms a day & take 40gms of good fats each day. If your protein is 300gms then your daily cals will be 1960.
I suggest you read Christian Thibaudeau’s Carb Cycling Codex and do your own exact calculaitons, making downward adjustments to your carbs as you go along.

I agree with the above looks low in calories most likely. Alos you say High in protein but looks rather low in the as well. The biggest thing that jumps at me is a total lack TOTAL lack of one very important food group veggies and near lack in fruit and an over abundance of not so great carb choices. Carbs arent the devil but there are good and bad choice like all macros.

Id get a breakdown of what you have. How is it working?? Progress. Take a look at the Seven Habits artilce by Berardi as well and “foods that Make you Look good Nekkid” (do a search)ah heck heres a gaggle of good ones to start.

7 Habit
http://www.T-Nation.com/readTopic.do?id=459493

Foods That Make You Look Good Nekid
http://www.T-Nation.com/readTopic.do?id=460638
The Carbohydrate Roundtable, Part 1&2
http://www.T-Nation.com/readTopic.do?id=461157
http://www.T-Nation.com/readTopic.do?id=459360

Fat Roundtable I&II
http://www.T-Nation.com/readTopic.do?id=461947
http://www.T-Nation.com/readTopic.do?id=461093

Massive Eating
http://www.T-Nation.com/readTopic.do?id=460331
http://www.T-Nation.com/readTopic.do?id=460327
M/E Reloaded
http://www.T-Nation.com/...c.do?id=459429
http://www.T-Nation.com/...c.do?id=459431

Solving the Post W/O Puzzle 1&2
http://www.T-Nation.com/findArticle.do?article=body_141post
http://www.T-Nation.com/findArticle.do?article=body_142post

T Dawg 2
http://www.T-Nation.com/readTopic.do?id=473067
7 days to Ultimate leanness
http://www.T-Nation.com/readTopic.do?id=459329

Hope this helps,
Phill

[quote]olliedog wrote:
Your protein intake is way too low. It should be at least 200gms, preferably 300gms a day divided into 6 meals so between 35gms and 50gms each meal.
Keep your carbs to 100gms a day & take 40gms of good fats each day. If your protein is 300gms then your daily cals will be 1960.
I suggest you read Christian Thibaudeau’s Carb Cycling Codex and do your own exact calculaitons, making downward adjustments to your carbs as you go along.[/quote]

agree with the protein and not the carbs so much no need to go that low maybe if its working for you.

The fats NO cant say I agree with that at all 40g is nothing and fats are crutial play a huge role in health etc which well ties right in to perfomance and goals. Your not healthy your not performing and reaching goals. Id day minimum fats would be .4 x BW or 80g for you.

Phill

I really appreciate all the feedback. Thank you.
I used to drink protein shakes for all my snacks with piece of fruit or veggies and well I found it worked well for weight and fat loss, more protein and all, but energy just wasn’t there.
I was thinking of trying the T-Dawg diet.

Just reading around and noticed a big aggreement on not counting veggies as carbs, so using them as a free food.
Does this count just for veggies such as brocolli, caulie, green beans, lettuce.

[quote]paul_b wrote:
Just reading around and noticed a big aggreement on not counting veggies as carbs, so using them as a free food.
Does this count just for veggies such as brocolli, caulie, green beans, lettuce.
[/quote]

Free food? Why do people still use this early 90’s terminology? There is no such thing as a free food (except maybe water). Yes, one could say you can’t get fat on vegetables so it’s “free”, but still it’s old school.

Do they count? Yes. They can, but it depends on your situation. Some vegetables are very high in sugar when cooked, carrots for example. There aren’t many like this, but there are some. This is important more for medical reasons, but can be important in dieting.

For the most part though in a normal diet you don’t really need to be concerned about the carbs you get from vegetables, in fact if you use JB’s 10 rules all of your carbs should come from vegetables (and fruit).

If you are on a very low carb diet, say less than 30g/day, then you just need to make sure that you choose all green vegetables that are mostly fiber.