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critique my diet

adalos Posts: 174 Joined: 2006/02/04	2006/04/19, 03:55 PM I've put together this diet based on what I've researched and what is available to me. I'm on the road 9+ months of the year, so I can't make big meals unless I'm in a hotel with a kitchenette (practically never). http://www.midgetsandmonkeys.com/diet.htm I'm 170 pounds, 5'10", and I estimate my body fat to be around 18%. I workout using the 12 week mass builder program provided here, and I do it religiously. I started working out in late December, and I've definitely dumped some fat, but I want to really get down to around 12% body fat. here's a comparison from when i started to somewhat recently: http://www.midgetsandmonkeys.com/pics/compare.JPG I'm definitely making some progress, but I have a LONG way to go. I still have some rather significant love handles and belly fat, even tho I'm skinny pretty much everywhere else. So anyhow, that's as much information as I can think to provide. I have thick skin, so don't be afraid to say anything. Thanks guys. -Donnie
mikencharleston Posts: 1,585 Joined: 2002/01/09	2006/04/19, 04:07 PM If you don't get any responses, paste your diets with your message. Quite a few of us won't go to unknown sites because of the possibility of picking up bugs.
adalos Posts: 174 Joined: 2006/02/04	2006/04/19, 04:12 PM the site is fine, it's my own webspace, and it's displayed in a graphical format, so it's easier to read than this text version. the numbers go calories, protein, carbs, fat Breakfast 4 Cups Cheerios 440 12 92 8 2 Cups skim Milk 180 18 24 0 4 Egg Whites 68 16 0 0 Break #1 1 Cup Oatmeal 300 10 54 6 1 Cup Skim Milk 90 9 12 0 1 Scoop Protein 140 25 8 3 Lunch 1 Package of Tuna 200 32 5 8 6 Egg Whites 102 24 0 0 1 Banana 138 1 35 1 w/Peanut Butter 190 8 6 16 Break #2 2 oz. Walnuts 344 14 6 32 1 Low-fat Yogurt 90 6 17 0 Post-Workout 2 Scoops Protein 280 50 16 6 1 Cup Skim Milk 90 9 12 0 Dinner 1 8 oz. Chicken Breast 240 40 0 2 Carrots 47 11 1 0 1 Low-fat Yogurt 90 6 17 0 TOTALS 3029 291 305 82 (again.. calories, protein, carbs, fat)
adalos Posts: 174 Joined: 2006/02/04	2006/04/20, 04:16 PM no one?
mikencharleston Posts: 1,585 Joined: 2002/01/09	2006/04/20, 06:34 PM That's working for you but for me that would be a relatively high carb number and low fat for a cut. When you're really restricting fat your body has a tendency to hang on to what it has. You might try a fish or flax oil supplement to bring up the number some without adding a lot of calories. -------------- Mike in Pensacola Now.
adalos Posts: 174 Joined: 2006/02/04	2006/04/20, 06:51 PM i should have included my supplement intake. i take 3x1200 mg of fish oil a day and a general multi-vitamin. i also drink about 5 cups of (hot) green tea each day with lycopene and vitamin c.
Mojo_67 Posts: 1,299 Joined: 2003/09/23	2006/04/20, 08:36 PM I agree with Mike adalos, carbs sound a little high for a cut, but if your losing, it means your using them, so you would know better than us. Seems like your not having that great of a meal pre workout and your PWO would be better with some simple sugars than the skim milk. You can get glucose tabs at most drugstores in the diabetic section. I'd also try and have a sweet potato instead of the carrots and yogurt PWO. -------------- She sits and wonders why.....no more.
adalos Posts: 174 Joined: 2006/02/04	2006/04/21, 04:40 AM what's a good target range for my daily carb intake? i can drop the 2 yogurts and find something else to put my peanut butter on instead of a banana, and that would drop me down to about 235 carbs vs ~280 protein. upping my protein is easy, but cutting my carbs is a bit more complicated.
adalos Posts: 174 Joined: 2006/02/04	2006/04/21, 04:42 AM i know i get a lot of carbs from my cheerios/rice krispies. are there better cereals i can be eating that have lower/no carbs? if i cut my cereal, that would put me down to like 145 carbs, but i'd need something to replace it for breakfast (prefereably with another cereal).
Mojo_67 Posts: 1,299 Joined: 2003/09/23	2006/04/21, 07:23 PM If you have a microwave, I'd replace the morning Cheerio's with a 1/2 cup oats. If you want to go with a cereal though. I haven't tried, but have heard good things about the Kashi brand. -------------- She sits and wonders why.....no more.
adalos Posts: 174 Joined: 2006/02/04	2006/05/13, 05:45 PM Alright, I've changed things around a bit. What do you think of my revised diet? Breakfast: 1 cup oatmeal skim milk scoop of protein shake mixed in. Snack: 1 cup lowfat cottage cheese w/fruit mixed in Lunch: either salmon or skinless chicken breast i grill Pre-workout: Banana with natural peanut butter Post workout: 2 scoops of protein shake in skim milk Dinner: Grilled chicken and vegetables. Before dinner: small portion of lowfat cottage cheese.
adalos Posts: 174 Joined: 2006/02/04	2006/05/13, 05:48 PM i still take multivitamins and 3x1200mg of fish oil supplements. for fluids, here's what i generally take in each day (not counting the skim milk i use in my oatmeal and protein shake) 4-6 cups of (hot) green tea 2 cups of diet (cold) green tea 2-4 cups of water