T Nation

Is My Diet Okay?

I’m 5’10’’
193lbs
Goals - lose some fat and build muscle (cliché huh)

Currently on Rippetoes SS. Workout is 100% going very well. Weights increasing each workout.

I’m just not 100% of the numbers and even though I’ve read the stickies etc, I just want your opinion to see if I’m going in right direction.

If you click on the icon it makes it a little bigger. Still barely readable lol

Thanks guys.

… forgot to mention, I`m also taking Fish Oil caps aswell. Just didn’t think there was any point in logging those.

So, the extra calories you are taking from the fish oil aren’t worth pointing out? Interesting.

Next, how is the diet working for you?

Are you on a budget? If not, I would change up some of the lean protein choices, get more chicken and turkey in there.

Also, with carbs in the 100g/day range, I would encourage you to carb up maybe a day every week or two. Not talking about going overboard, but maybe up to, say, 300-400g. Low carb diet is good for losing fat, but refuels are a great way to shock your body into keeping the metabolism high.

Without knowing a damn thing about your training schedule, bodytype, bodyfat, etc., I’d say that’s a decent menu for a diet. Although I do have some questions about how sustainable it is, given your goals are not well defined.

If you’re going through the trouble of creating a diet, I would urge you to create a diet/food/calorie intake journal… point is to make sure you are living up to your expectations of the diet. I don’t see H2O listed anywhere, and you ought to be drinking at least a gallon of that daily.

Looks good. As Jim mentioned, change up protein sources over the week, but keep the portion sizes the same.

If you’re not weighing your food, you should be. Pick up a cheapo food scale. After a few weeks of weighing, you’ll have a pretty good sense of how much something is.

Calories contained in supplements SHOULD be logged. Just make another category for “supplements” and stick every supplement that contains calories in there.

You could probably use a sixth meal an hour or two before bed. Dinner is a bit large. Your biggest meals of the day should be at breakfast and after training (ignore that if dinner is after training).

If you really do want to see some good body comp shifts, and you’re a beginner, try upping the calories a bit (to right at or just below maintenance) and half ass carb cycle. As in, eat carbs only on training days for breakfast and during/after training. I’ve always had good results with that.

good luck!

Ah guys this is excellent feedback. Exactly what I was hoping for.

Yeah, I am kinda on a budget but also have a freezer load of chicken. This is only one days meal and I do eat chicken loads too. Just so happens on this occasion it was chickenless. lol

Fantastic advice about carbing up. I didn’t realise the Fish Oils would contain that much carbs. (im kinda noob on this I guess)

I drink over 2 litres of Water every day. Feel like I’m always necking water now lol.

Jimboman - Would my (1) Cheat meal every Saturday count as that carbing up. I’ll maybe look into that more.

p.s. I’m on the Rippetoe Starting Strength as stated - do you need more info? i.e. weight lifted etc? I do it Wed/Fri/Sun.

boyscout - those timelines are not accurate. My last meal (dinner on that list) is actually eaten around 9pm. I guess my diet schedule would be like :-

10am
1pm
3pm
6pm
9pm

I agree, I prob need to keep the meals smaller and more frequent.

Help me change it to sustain it as I wanna be in this for the long haul.

pps. that was a non-training day. I trained earlier and will post todays up soon. (UK time here)

Thanks for this guys. Stand up guys!

[quote]poona wrote:
Ah guys this is excellent feedback. Exactly what I was hoping for.

Yeah, I am kinda on a budget but also have a freezer load of chicken. This is only one days meal and I do eat chicken loads too. Just so happens on this occasion it was chickenless. lol

Fantastic advice about carbing up. I didn’t realise the Fish Oils would contain that much carbs. (im kinda noob on this I guess)

I drink over 2 litres of Water every day. Feel like I’m always necking water now lol.

Jimboman - Would my (1) Cheat meal every Saturday count as that carbing up. I’ll maybe look into that more.

p.s. I’m on the Rippetoe Starting Strength as stated - do you need more info? i.e. weight lifted etc? I do it Wed/Fri/Sun.

boyscout - those timelines are not accurate. My last meal (dinner on that list) is actually eaten around 9pm. I guess my diet schedule would be like :-

10am
1pm
3pm
6pm
9pm

I agree, I prob need to keep the meals smaller and more frequent.

Help me change it to sustain it as I wanna be in this for the long haul.

pps. that was a non-training day. I trained earlier and will post todays up soon. (UK time here)

Thanks for this guys. Stand up guys!

[/quote]

Well, fish oil doesn’t contain carbs. it’s just 1g of fat/capsul for generic stuff. Check the back of the bottle. If you’re taking 10 of those a day, that’s 80ish cals that you’re not counting. Which doesn’t seem like much, but can screw you up if you’re sitting just below maintenance, etc.

I don’t know about smaller meals. I would just time your carbs more appropriately. Like I said, after works and mornings being the best time. If it’s a non training day, try to get your carbs in during the first couple meals.

Check out the T-dawg 2.0 diet. Easy to follow and effective.

Also, yes the cheat meal will probably count as carbing up. You could do it a few ways. Have a cheat meal or have a clean carb up day where you eat a ton of extra carbs from cleaner sources (oatmeal, rice, etc.).

This is today’s log

TRAINING DAY

p.s forgot to defrost the chicken, hence no chicken today. Will correct that tomorrow.

I should prob up the KCals today as it was a training day and I still have to eat those last two meals.

[quote]poona wrote:
I should prob up the KCals today as it was a training day and I still have to eat those last two meals.[/quote]

Yes. That’s way low.

Hello everyone!

Im new to this forum and thought i would introduce myself, i thought i would highjack this thread rather than start my own as its pretty much what i was looking for.

my diet is pretty much the oposite, with a pretty high carb intake (60%) which i have used to loose about 5-6% body fat so far.

i am now hoping to stop loosing fat and start gaining muscle below i have listed two example days of my diet at maintenance with a ratio of 60%carb (atleast 17% protein 1.6gram per kilo of body weight) and the remainder as fat.

i am hoping to increase my nutrition by a few hundred Kcals so that i can start to add muscle, any advise about what i should change or add would be great.

my morning snack and lunch are interchangeable atm depending on what im doing and i usually use lunch to eat what i want and then alter the other meals acordingly what could be considered a perfect lunch?

Item Weight Cal Fat Sat Protien Carb

Shreddies 100g 351 1.9 0.4 9.9 73.7
Milk 400ml 148 1.2 0.4 14.4 20
clemantine 1 19 0.45 4.35
apple 61 0.3 0.2 14.4

Milk 200ml 74 0.6 0.2 7.2 10
strawberries 100g 28 0.1 0.8 6
wholegrainToast 1 112 2.3 0.3 4.4 18.5
Marmite 10g 10 1.5 1
wholegrainToast 1 112 2.3 0.3 4.4 18.5

whole grain rice250g 400 6.2 1.2 9.2 76.8
Chicken 100g 136 1.44 0.4 30.72
oil 15g 135 15 2.2
madras 100g 90 5.7 0.7 1.9 6.9
Milk 200ml 74 0.6 0.2 7.2 10

Brocoli 100g 36 3 7
Peas 80g 50 0.5 0.1 4.3 7
Carrot 100g 36 0.8 0.1 0.6 7.9

steak 220g 305 6.3 2.8 61.6

Milk 200ml 74 0.6 0.2 7.2 10

totals: 2278.7 47.04 10 170.07 295.8

goal: 2291 57 20 100 292

difference: 12.70 10.29 10.00 -69.92 -3.65

DAY 2 TRAINING DAY:

Item Weight Cal Fat Sat Protien Carb

Shreddies 100g 351 1.9 0.4 9.9 73.7
Milk 400ml 148 1.2 0.4 14.4 20
clemantine 1 19 0.45 4.35
clemantine 1 19 0.45 4.35

maximuscle 60g 230.4 4.68 30 21

GYM

maximuscle 60g 230.4 4.68 30 21

Wholewheat pasta75g 245 1.9 0.4 9.4 46.9
beef mince 125g 231.25 14.75 6.5 24.5 0.125
Ragu Original 125g 53.75 0 0 1.625 11.75
wallnuts 25g 175 17.1 1.4 4.3 0.8

Milk 200ml 74 0.6 0.2 7.2 10
strawberries 100g 28 0.1 0.8 6
Toast 1 112 2.3 0.3 4.4 18.5
Marmite 10g 10 1.5 1
Toast 1 112 2.3 0.3 4.4 18.5

Brocoli 100g 36 3 7
Peas 80g 50 0.5 0.1 4.3 7
Carrot 100g 36 0.8 0.1 0.6 7.9

Chicken 100g 136 1.44 0.4 30.72

Milk 200ml 74 0.6 0.2 7.2 10

totals 2370.8 54.85 10.7 189.145 289.875

Goals 2291 57 20 100 292

Difference: -79.40 2.48 9.30 -88.99 2.28

my eating shedule might be for day one: 10.30,12.30,3.00,6.00,8.30,10.00
for day two:
9.30,10,30,12.30GYM,1.30,2.30,3.30,6.00,8.30,10.00

WOW thats alot of information hopes its displayed correctly! Thanks for reading.

Mike

Ah shame it didnt display correctly! sorry about the essay everyone! :slight_smile:

Mike

your not eating nearly enough.

i don’t know if i saw that right; but your training day cals aren’t above 2000…they should be well above 3000 if not 4000.

man up.

Yeah you saw right its 2370.8 at the moment on a training day, i burn between 700-1000 cals on a training day would you recomend just adding the extra over the whole week or just on that specific day?

Thanks

Mike

OP, I would up the calories. I’m 6’0, 195 lbs, and when I train 3x a week I can cut on 3000 cal a day. Just keep the carbs low and up the protein.

I’d suggest taking your goals one at a time.

fat loss and muscle gain are easier when taking one at a time.

(probably the 12th time this month i’ve typed this)

As far as your calories go…how do you know your burn 700-1000?

Weigh yourself, eat more, if you lose weight, add food (the reverse if you gain weight). Take measurements.

hi sorry i worded that last reply badly was in a rush, i have a heart rate monitor that says i burn that much during my work out, so on training days shall i aim for roughly 3300 cals and stay at 2300 the other days or average it over the week and go for around 2400-2500 or does it not make a difference?

Mike