T Nation

Please critique my diet


#1

After a couple weeks of convincing myself to get started on the T-dawg 2.0, I've decided to get serious about it. Based on what I've read here and in t-mag, I think I've got a pretty decent menu laid out, but I'd like some more experienced eyes to look it over.

Meal 1 (8:30 AM)
Chicken breast
Vegetables
1/2 cup oatmeal (the 100% oats kind)
1 scoop low carb Grow!

Meal 2 (11:30 AM)
1/4 cup mixed nuts

Meal 3 (1:00 PM)
2 ground sirloin hamburger patties
1 tbsp olive oil
1 scoop low carb Grow!

Meal 4 (4:00 PM)
1/4 cup mixed nuts

Meal 5 (6:30 PM)
1 salmon steak
2 hard-boiled eggs
1 scoop low carb Grow!
1 tbsp bacon bits
A bunch of lettuce
1 serving ranch dressing

Surge on training days

Meal 6 (After training, or 10:00 PM)
Chicken breast

Does this look reasonable?


#2

I forgot to mention that this adds up to about 3000 calories on training days, and 2700 otherwise.


#3

Looks decent, but I have a couple ideas:

  1. Try and reduce the protein shakes. These really should be a supplement, not a staple. Eating solid food is always better.

  2. Be careful with salad dressing. If this is stuff you buy from the store, then it's full of vegetable oils...which you don't want to be eating. You could easily make Italian dressing with just some olive oil, vinegar, water, and seasoning.

  3. I know this is just an example, but always remember to have variation in your diet.

  4. Try to include foods like liver, shellfish (especially oysters), and maybe some "supplements" like sea vegetables, raw honey, and especially cod liver oil.

  5. Some probiotic foods would be a good idea. Yogurt, kefir, sour cream, cottage cheese, etc.

Hope this helps,
Neil


#4

Thanks for the ideas, Neil. I don't know that I'm going to worry too much about the protein shakes, because as is, this puts me at the protein recommendations for the diet (300 g), and I'm eating a lot of food already.

The homemade salad dressing is definitely worth looking into (although the store brand I buy doesn't even have partially hydrogenated vegetable oils listed in the ingredients).

As far as variety, the vegetables change every four days or so. Since I save a lot of money by buying meat in bulk, that's a little tough to change up. Of course, I'll be taking a daily multivitamin as insurance.

I'll also look into the probiotic foods. But it seems like most of the ones you listed are dairy products, which people here seem to not like for cutting cycles. Any non-dairy probiotic foods?


#5

Meal 2 should have some complete protein in it. Mixed nuts are good, but incomplete. Complement them with something meat, fish, or poultry and you'll be good to go.

Nix the salad dressing. Use Flax oil.

Don't have food protein source as your post-workout meal. Better off having a liquid source immediately after working out as it gets to your muscles faster.

If you like I can PM you some more details. Also, give us your stats since we can't tell if this is too many calories for you.


#6

Yeah, if you want to PM me some more details, that'd be fine.

I'm a 23 year old male, 260, probably about 25-30% body fat (all I've got for measuring is a Tanita, and it's wildly inconsistent). Back when I was only counting calories to lose weight, I had more luck around 2800 calories than at 2400. Berardi's Don't Diet calculations put me at about 3000 calories per day for cutting, and that's the number I'm working off. Need any more information?


#7

I would suggest adding protein to those meals of nuts.

Also more veggies like broccoli, spinach and cauliflower, unless your salad is truly a variety of dark green stuff already.

Those rough veggies really hardly add any carbs, have lots of fiber and offset all the acid.


#8

Like others said get rid of the salad dressing and add more protien to the nuts.

Also you didn't mention anything about postwork nutrition.


#9

Sorry, I wasn't clear. I take one scoop of Surge during my workout, and one after.


#10

Quick example.

Ben Franklin died at 84 years of age in 1790, when the life expectancy was somewhere around 34.5 years.

So he lived to be 2.435 times the life expectancy of his day.

What's the life expectancy today? Something like 77 years?

Where are the 187 year olds? The best we've done is 122 and we have a ton of emergency medicine. Ben Franklin wasn't an absolute freak. Why haven't we even come close to that age when back in the 1790s they had harsh conditions and hardly any emergency medicine?

So what's going on here? It's the difference between life expectancy at birth and once you reach 18. DocT, if you can't see this, then I don't see why you're sitting there insulting me.

Neil


#11

opps, ignore that last message. I'm not paying attention here. lol god I need sleep.


#12

yeah. nuts aren't a meal...
split your protein "allowance" over the six meals (maybe favouring the postworkout meal and breakfast) and try to keep it a pretty steady intake.
Beef jerky is good option with the nuts, both pretty portable.


#13

All right, I finally got a chance to look at my diet. Based on the suggestions in this thread, here's what I've come up with:

Meal 1 (8:30 AM)
2 chicken breasts
Vegetables
1/2 cup oatmeal (the 100% oats kind)
1 scoop low carb Grow!

Meal 2 (11:30 AM)
1/4 cup mixed nuts
1 serving beef jerky

Meal 3 (1:00 PM)
1 ground sirloin hamburger patty
1 tbsp olive oil
1 scoop low carb Grow!
2 hard-boiled eggs
1 tbsp bacon bits
A bunch of lettuce

Meal 4 (4:00 PM)
1/4 cup mixed nuts
1 serving beef jerky

Meal 5 (6:30 PM)
1 salmon steak
1 ground sirloin hamburger patty

Surge on training days (1 scoop during my workout, and 1 scoop after)

Meal 6 (10:00 PM non-training days)
1 scoop low carb Grow!

Does this look a little better?