Hi guys, any diet gurus fancy having a quick look at my diet?!
8.30 Protein shake / baguel or oats / Banana
10.30 Chicken and brown rice
12.00 Homemade protein bar (340cal roughly)
2.00 Chicken and brown rice
4.15 Protein shake / oats
6.30 “gain” shake (protein with carbs)
7.30 Varies, normally a meat with rice and some veg
9.00 Protein shake
10.30 Quark cheese with a little milk
I know that’s rough and calories aren’t stated
Here’s where I’m at:
Wouldn’t mind losing some fat as I think I’m currently sitting around 15%. Down to 10/11% would be nice. Sitting at just under 210lbs most of the time. Would it be worth me adding 20 minutes of cardio on my off days in the morning for my goal? What are you opinions on cardio for minimal muscle loss?
I’m also thinking about putting some oats in my shake at 9ish.[/quote]
Just a couple of things that come to mind when looking at your diet.
The first, as mentioned, is the lack of quality fats in your diet. I would recommend dialing down the carbs outside of your peri-workout window and first thing in the AM.
I would look to substitute the mid-day brown rice and oats with veggies, nuts, fish oils and maybe a little bit of cheese with a lean protein source. There’s really no reason for such a heavy concentrate of carbohydrates throughout the day unless you’re working in a very physically active environment. Also, fat is very protein sparing and will help you maintain muscle with your diet.
The next thing I would look at is adding some veggies and fruits throughout the day. Fibre aside, veggies and fruit help to balance out the acidity of a high-protein/high-carbohydrate diet like this. It’s very important to maintain a healthy GI to optimise protein and nutrient absorption.
The only other thing I would mention is try to make as many meals as you can be actual foods rather than supplements. There’s a lot of information on here that talks to the thermic effect of eating. Especially with high protein levels in your diet you can really benefit from this mechanic.
Hope that helps but shoot back with any questions.