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Fat Loss discussion on Diet Critique, within the Bodybuilding Forum; Heres a diet that was made by a friend. What do you guys think? Obviously my goal is fatloss. Im ...


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Old 03-13-2009, 11:57 PM   #1
dx4gunn
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Default 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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Old 03-14-2009, 05:53 AM   #2
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Quote:
PWO Whey 68g
shake malto/dextrine 53g
This has me confused. I assume it's supposed to be a maltodextrin/dextose combination. You should be aiming for a 3:1 ratio of carbs to protein PWO. You don't need 68g of protein in your PWO shake. In your PWO meal, definitely have something that's high protein & low fat.

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.

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Old 03-14-2009, 01:00 PM   #3
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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
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Old 03-14-2009, 08:20 PM   #4
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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.
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Old 03-15-2009, 03:23 PM   #5
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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.
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Old 03-16-2009, 07:52 AM   #6
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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.
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Old 03-16-2009, 08:25 PM   #7
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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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Old 03-18-2009, 06:52 AM   #8
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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 )

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Old 03-18-2009, 05:18 PM   #9
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Yea i usually do a rice cake with some SF jam but i will try it with blueberries. Thanks
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Old 03-18-2009, 06:00 PM   #10
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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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