Diet Critique
Heres a diet that was made by a friend. What do you guys think?
Obviously my goal is fatloss. Im 5'6" and about 170. Workout Day 2400 cals example 1 Food Egg Whites 210 Eggs Whole 114 meal 1 Strawberries 94 Oatmeal 33 butter 8g Chicken 104g apples 27g meal 2 cheese 28g . Ground Beef 179g meal 3 Kidney Beans 20g Tomatoes 98g Brown Rice 20g Olive Oil 2.2 tsp Sirloin 152g meal 4 Red Potatoes 90g Skim Milk 13 oz Whey 68g Post Apple Juice 16 oz Workout Meal Totals = 2384 Protein 238g Carbs 178g Fat 80g Notes: The foods here should be kept as is. Meals 1-3 can be moved around , and meals 4-5 can be moved around This is because you want to have the higher carbs at the beginning of the day and lower carbs at the end of the day. WORKOUT DAY - 2400 CALS. example 2 Food Servings PWO Whey 68g shake malto/dextrine 53g Egg Whites 177g Eggs Whole 67g meal Cheddar Cheese 32g W.W. Bread 63g Turkey 152g W.W.Bread 63g meal Lettuce 29g Tomatoe 29g Mayo 1.4 tsp Salmon 180g meal Brown Rice 27g Broccoli 169g Sirloin 84g meal Brown Rice 23g Butter 6g Broccoli 110g Cottage Cheese 167g Total = 2376 cals Protein 236g Carbs 178g Fat 80g example 1 Non-Workout Day ( meals ) ALL IN GRAMS 2130 Food Servings Notes: Egg Whites 254 meal 1 blueberries 48 oatmeal 136 meal 2 Chicken Breast 140g Red Potato 202 Mix Veg 145 Whey 42 meal 3 strawberries 256 oranges 252 Ground Beef 139 meal 4 Broccoli 88 Cheese 32 Butter 20 Salmon 126g meal 5 Asparagus 46g Butter 46g Total = 2131 calories Protein 201g Carbs 163g Fat 75g Notes: Post workout shake should be taken right after your workout within 5 minutes after your done Pre Workout Meal should be eaten at least 1hr before. These meals are not in any specific order. If you workout first thing in the morning , then Post shake goes to meal 2 or wherever. example 2 Non-Workout Day 2130 Food Servings Whey 38g meal 1 Milk 8oz Strawberries 139g Blueberries 108g Honey 3tsp meal 2 Egg Whites 93g Apples 125g Turkey 164g meal 3 lettuce 59g Tomatoe 39g Apple Juice 15oz Filet Mignon 167g meal 4 Asparagus 146g butter 20g Fish oil pill 6g Ground Beef 163g meal 5 Almonds 40g Total calories = 2153 Protein = 206g Carbs = 168g Fat = 73g Thanks |
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I don't remember ever reading where tapering carbs towards bed time helped anyone to cut. It's about net carb intake....and even more so, net caloric intake. I know you have very depleting workouts, so carbs in the evenings won't hurt you. Especially if you train in the afternoon/evening. |
I am not sure how tapering carbs has helped other people. However, i do know that lowering my carbs to 20-75g a day was the only cut diet that ever worked for me.
I will have to ask him about the dextrine/dextrose. What do you take for this ross? I just got doing some HIIT and i had some whey and a glass of apple juice but i was looking for some other ideas. Thanks |
Cool. I was just saying that tapering carbs down throughout the day isn't a proven method. Tapering carbs down over the course of a cutting cycle makes sense if you're dieting for a show.
High GI carbs are nice after a workout, but they're not necessary. You should be very insulin sensitive after a workout & your insulin should be up a bit from your pre workout meal/shake. The big reason for high GI carbs is rapid glycogen replenishment. But your diet is very structured, so you don't really have to do the high GI carbs. I don't think it's ever been shown that high GI carbs post workout are more efficient than low GI carbs in replenishing glycogen, so long as they are consumed in equal amounts. However, it's still good to have a PWO shake/meal with carbs and protein. That will pull you out of the catabolic state caused by your workout. I've always used maltodextrin & dextrose or WMS post workout. The big reason is because I prefer to go ahead and replenish glycogen quickly because I'm lazy and a little slack with my diet from time to time. Pitysister just brought to my attention than WMS isn't necessarily a very high GI carb. Just thought I'd mention that. I would stick with something that breaks down to glucose for my PWO carb source. Try to stay away from sucrose and fructose during that period. I'm kind of rambling. The diet looks pretty good though. |
Yea i will definitely have a PWO shake/meal with carbs and protein. Right now i have just been doing the whey + apple juice. You said no fructose though?
Thanks Ross. |
Well...fructose can be metabolized and used for energy. As far as storage goes, fructose first replenishes liver glycogen if there is a shortage, then it's stored as fat. Glucose on the other hand (starch, glucose, dextrose, etc) replenishes muscle glycogen before being stored. And your body can metabolize it more easily.
Glucose is best post workout. Fructose is best post night out. (drinking depletes liver glycogen) Fructose when found in fruits is perfectly fine. I just think that loading up on it post workout isn't the best idea. It will still raise your insulin some which helps to stop catabolism. But for muscle glycogen replenishment, it's not best. Lots of juices are a combination of fructose and dextrose or some other sugar. Grape juice for instance, contains lots of dextrose, which is great. I'm not sure about what's in apple juice. |
Awesome good to know. Thanks for explaining that. I will go check out my apple juice again and see what it says. Thanks!
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I think rice cakes and blueberries are good for after your workout also. You will then get the glucose and fructose in one .
example is 70g rice cakes and 50g blueberries ( something like that ) |
Yea i usually do a rice cake with some SF jam but i will try it with blueberries. Thanks
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Blueberries are great for the antioxidants. I would actually recommend taking a basic antioxidant supplement PWO or having some fruit such as blueberries. Vitamins E & C are great to have after a workout.
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