After a couple years of lifting (not very intelligently), and another year and a half lifting on and off, I’ve finally decided that I need to change my ways to maximize progress. I’ve been dieting for about 3 weeks, but last night found the ‘Get Shredded’ diet. I just had a couple quick questions about it and my diet in general.
Overall, this is what I’m eating:
Meal 1 - 370 kcal, 37g protein, 5.5g carb, 18g fat
1/2 cup egg beaters
1/2 cup cottage cheese
1 cup spinach/ broccoli/ green pepper, etc.
1 tbsp. olive oil
Morning supplements - 6 g fish oil, glucosamine, vitamin D
Drink 1 scoop (5g) BCAA and 1 scoop (5g) Creatine
Snack 1 - 622 kcal, 25g pro, 22g carb, 47 g fat
1 cup of spinach with 2/3 cup of almonds (w/ raspberry vinegarette)
Lunch - 345 kcal, 41.5g pro, 38g carb, 1g fat
6 oz. tuna
2/3 c. sweet potato (I’ve only been eating the potatoes 3x per week on heavier lifting days)
Snack 2 - 600 kcal, 58g pro, 7g carb, 19g fat
2/3 cup walnuts
Drink 1 scoop BCAA and creatine
Dinner - unknown
Whatever my parents are making at home (will not be eating high carb meals)
Snack (optional) - 190kcal, 34g pro, 0g carb, 5g fat OR 40kcal, 6g pro, 2g carb, 1g fat
100 g chicken
1/4 cup cottage cheese
Periworkout - 2 scoop BCAA, 1 scoop Creatine
Postworkout - 2 scoop BCAA, 1 scoop creatine
Surge - 2 scoops 330 kcal, 25g pro, 44g carb, 4.5g fat
So, overall, my day consists of: 1887 cal; 162g protein; 74.5g carbs; 91g fat
**This is not counting my dinner or Surge workout fuel that I will take 3 days a week postworkout.
In the get shredded diet, it is recommended that for my weight I should take in: 2040 cal, 150g protein, 50g carbs, and 130g fat. My question to all of you is where can I improve? What are good ways to get more fat in- coconut oil, more olive oil? Should I omit the sweet potatoes even on days I lift heavy? And also, Surge was not included in the ‘Get Shredded’ Diet. Should I even use that or should I focus on keeping carbs as low as possible?
Thanks for taking time to read this novel and any input/ advice would be greatly appreciated!!