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Any feedback from you experts on my diet?

Discussion in 'Health & Fitness' started by marcmc8867, Dec 2, 2008.

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  1. marcmc8867

    marcmc8867 Formula 3

    Jul 27, 2004
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    #1 marcmc8867, Dec 2, 2008
    Last edited: Dec 2, 2008
    Background...29 yrs old, 6'3", 235...started working out and dieting a year ago at 295. I dropped to the 230-235 range about 6 months ago. I did it by starting to "eat right", joined a gym, got a personal trainer, etc. I didn't do it the easy way, but I think the right way.

    For the last 6 months I've been in the 230-235 range and have been concentrating more on my weighlifting than the cardio whereas cardio was the priority early on. I have more or less maintained my weight while gaining some mass over that time. I travel frequently and have a hard time working out absolutely every day I want to so progress has been tough.

    I'm thinking I need to kick it up a notch again though...I'm getting stronger but the stubborn fat has remained. I've been a bit slack on the abs and legs due to limited time and the fact that my legs are already strong enough in my opinion (leg press of 5x700+ is enough).

    What do you guys think about my diet?

    8:45 breakfast: 4 scrambled eggwhites mixed with 1 whole egg and cheese, 3 strips turkey bacon, wheat toast
    11:45: Southbeach Diet protein bar (140 cal, 10g protein)
    1:30 lunch: typically grilled chicken breast w/steamed broccoli, some carbs like bread or muffin
    3:30: protein shake (Champion double scoop with milk, 55-60g protein)
    6:00: lift for 30-45 min, cardio (usually running or steep incline walk or mix thereof) 30-45 min, 600-1000 cal
    7:30: protein shake (55-60g protein_
    8:30: light dinner...chicken breast or salad with protein contents, etc.

    Overall, I try to get around 200g of protein/day.

    Do you guys think I should be adding a shake or altering the timing of my shakes or anything like that?? I was thinking I should move the afternoon shake an hour or so later...?

    I'd really love to get to 220 but I know that my lifting is gonna make that tough...

    Thanks in advance.
     
  2. johng

    johng Formula 3

    Oct 23, 2004
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    #2 johng, Dec 2, 2008
    i think it's been written that eating carbs like a banana after a workout is important because it replaces the glycogen you used up during your workout. i think you need to do this because your body requires the sugars otherwise will breakdown protein and then fat to keep itself going.
     
  3. GG

    GG Formula 3

    Feb 21, 2008
    2,227
    #3 GG, Dec 2, 2008
    You need to eat more 'real' food.. lean meats, kidney beans, etc.

    I'll post some more later.
     
  4. marcmc8867

    marcmc8867 Formula 3

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    #4 marcmc8867, Dec 2, 2008
    Well I'm not quite as strict as the diet above indicates. That's my Monday-Thurs effort. Fri-Sun I ease up a bit (still work out though). I probably eat steak once a week, fish once a week, pork occasionally. When I eat those things I also have other veggies, potatos, etc.

    Oh and I do eat a little taste of grits every morning :)
     
  5. GG

    GG Formula 3

    Feb 21, 2008
    2,227
    #5 GG, Dec 2, 2008
    Sample diet...

    7am: 1 scoop casein, 1 cup skim milk
    8am: 1 cup oats, 1 banana
    10am: 2 slices extra lean deli turkey, 2 slices whole wheat bread, 1 slice havarti cheese
    12pm: 10oz chicken breast, 1 cup brocolli, 1 cup brown rice
    2pm: 6 whole wheat crackers, 1 cup cottage cheese
    3pm: 1 cup carrots, 1 cup snowpeas
    5pm (pre-workout): 1 scoop isolate whey, 1 cup skim milk, 1/2 cup oats
    7pm (post-workout): 1 scoop isolate whey, 1 cup water
    8pm: 10oz chicken breast, 1 wheat flatbread
    10pm: 1 cup cottage cheese
    11pm (est): 2 scoops casein, 1 cup skim milk

    And leave the excuses at home. My office doesn't have a kitchen, so I had to buy a mini-fridge. I do my dishes in the public bathroom on our floor. It's a *****, but I don't have a choice. My goals require me to eat often and eat clean, so I've done whatever I can to ensure my success.
     
  6. TexasF355F1

    TexasF355F1 Seven Time F1 World Champ
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    #6 TexasF355F1, Dec 3, 2008
    I think you're doing pretty good OP. I would add in some different meats/fish. I would add a veggie or have both chicken and salad at dinner.

    Nice to see somone else taking Champion protein. Probably the best tasting and absolutely no chemical taste I've ever had.

    The OP doesn't really need to take the casein though. What he's taking now is fine.

    Why bring dishes? I separate all my meals into ziplock baggies, and eat on paper plates and plastic silverware. Not great for the environment, but limiting my dishes is important at work.
     
  7. GG

    GG Formula 3

    Feb 21, 2008
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    #7 GG, Dec 3, 2008
    I use tupperware, my bad. And my shaker cup always needs cleaning immediately after usage. Chocolate protein powder + milk = smelly and sticky.

    And the OP doesn't need casein, you're right, but it certainly helps in feeding your muscles during that 8 hour fast known as 'sleeping'...
     
  8. TexasF355F1

    TexasF355F1 Seven Time F1 World Champ
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    #8 TexasF355F1, Dec 3, 2008
    LOL. I never wash my tupperware until I get home. But I usually only bring it if I'm eating peas that week. And I get you on the shaker cup. It must be a pain washing that tall cup in a short sink.

    Yea, it doesn't hurt. I'm done that whole casein/whey thing and decided for me personally it was a waste of money.
     
  9. marcmc8867

    marcmc8867 Formula 3

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    #9 marcmc8867, Dec 3, 2008
    What do you guys think about adding a shake (30g or maybe 50g) before bed?

    As it is now, I finish eating around 8:30 or 9, go to bed @11p, get up @7a, but don't have breakfast til 8:45.

    I'm thinking of adding the protein shake before bed and also having a little something when I wake up...
     
  10. GG

    GG Formula 3

    Feb 21, 2008
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    #10 GG, Dec 3, 2008
    Like I said, taking casein (slow-release protein) before bed is a great idea.

    Look into BSN Syntha-6. Awesome stuff.
     
  11. TexasF355F1

    TexasF355F1 Seven Time F1 World Champ
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    #11 TexasF355F1, Dec 3, 2008
    I'll second the BSN. Good stuff.
     
  12. Italteen3

    Italteen3 Formula 3

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    #12 Italteen3, Dec 3, 2008
    How much of a difference have you noticed when taking casein? I currently take an EAS whey shake with fat-free calcium fortified lactaid milk within 20 minutes of any lifting day and I've found since getting on a better routine that I can now work the same muscle twice a week. Still a tad sore/tender the 2nd day after a heavy chest workout, but for the most part since taking protein in after my workout along with proper stretching and sleep I've noticed my healing time shortened by a day.
     
  13. GG

    GG Formula 3

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    #13 GG, Dec 3, 2008
    The only reason for taking casein is because it releases very slowly, so when you're sleeping, your muscles are constantly getting fed throughout the night. Whey has nothing to do with recovery. Glutamine is what you're looking for - helps out BIG time (mind you some whey like the ON that I take has glutamine in it, but I still add a teaspoon of my own).

    I wouldn't recommend having a shake without 20 minutes of the start of your workout, but definitely within 15 minutes after your workout it's very important. The only reason I would suggest having a shake about an hour before is because you need some time for it to digest. I know I can't go hard if I have a shake that close to my workout because I am putting stuff like rolled oats etc into it so it's a very very heavy and carb-dense 'meal'...

    Dieting and supplementing and stuff all depends on your body and it's up to you to keep tweaking it and changing things around to figure out what works and what doesn't. It's hard, but when you look at yourself in the mirror and you have ripped abs and bulging biceps, it'll be all worth it.
     

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