Share my diet to gain some Constructive Criticsm

[dwazzy]

Hello, my name is shaz and I just joined the forum. I wanted to be able to talk to other people dieting and lifting and exchange ideas. The diet I am on now is something I have decided to make a way of life. I eat like this 6 days a week and take sunday off to eat whatever I want.
I am 6'1, do not know my weight, approx 195. I am trying to become
'ripped" I lift 5 times week, mon -fri and run about 3.5 miles every morning. Here is my diet and supplemnts.

I Wake up and on empty stomach take 2 Lipo-6, A serving of BCAA pills and 2 caps of Cort-Bloc( a cortisol reducing Supplement ) and go running. My first meal is after my run, usually.

*meal 1*
6 Egg whites
1/2 cup Organic Oatmeal
1 Tablespoon Peanut butter
1/2 Tablespoon Fruit Preserve
I take animal stak multi Vitamin, 3 omega stak ( omega 3,6,9 supplemnt) and 1 CLA.
-3 hours -
*meal 2*
2/3 Cup low-fat cottage cheese with couple slices of fresh pinapple
3 omega stak, 1 CLA
-2 1/2 hours-
*meal 3*
1 Whole Egg, 5 Egg Whites
1/4 cup almonds, 1/4 cup chashews
1 CLA
30 min later, 3o min b4 workout
2 Cort-Bloc, 2 Tablespoons L-carnitine Luquid
*Postworkout shake*
35 grams of Probolic-SR and 60 Grams of cytomax Carb Powder
-30 min-
1 Chicken Breast Grilled approx 1 cup broccoli
-3 Hours-
1/2 Cup cottage cheese

Before I sleep I take 4 caps of ZMA-T( a zma and tribulus supplement)
I have been on this diet for about 5 months, and I am seeing amazing results, I am geting more muscular and can see myself geting leaner. I up my carbs midweek by approx 50 grams to keep my lepitin levels guessing, and on sunday I eat whatever I want. I want to know what people think of my diet and if anyone thinks I can tweek it better.

[hrdgain81]

First off congrats on the progress you've made so far. And if the diet is working for you then stick with it. When you become stuck and feel like your not making anymore progress then you should look to change.

What I like: your food choices are on point, your meal timing and macro timing seem to be too. your activity level is very high.

What I would watch out for: Running 3.5 miles a day is favorable for endurance, but endurance doesnt always mean fat loss. If you begin to see dimished results, look into Hiit style cardio. Unless of course your an endurance athleate, then it wont be optimal for you.

Depending on your muscularity goals, lifting 5 times a week may not be optimal. If you provide a break down of your workout split, and your goals (strength, size, both) we can better asses that.

The only thing i would change right off the bat is your suppliment usage. Cortisol blockers IMO, are only effective at times when your cortisol will be increased by other substances (like steroid cycles ect). Many of them are overpriced, and lack benifit for the average person.

I would also ask how long you have been on the lipo 6. Running stimulants for an extended period of time can have very detrimental effects to your system, including adrenal blowout, fat rebound, depression, anxiety, and diminishing returns.

[dwazzy]

Well I run that much in order to get my body fat where I want it, at around 4 to 5 % body fat. I am not looking for major size, my goal is the fitness model type physique, very ectomorphic, extremly lean. I have been taking the Lipo-6 for about 3 weeks and as soon as it is done I am going to start taking a product called meta-burn xp, after about a week off from the lipo. I wonder if you think It would be better for me to run after my workouts for approx 20 min instead of the morning run for optimal fat loss.

[Eric3237]

Originally Posted by dwazzy

Well I run that much in order to get my body fat where I want it, at around 4 to 5 % body fat

One point I must make is that if you don't have an "ectomorph" body and you try to be as skinny as one....the result will mostly look unhealthy and emaciated. But since you said fitness model I take it you don't want to look like an Abercrobie and Finch ad....in which case some lean muscle mass is appropriate.

I'm not sure you're getting the point Hardgain is making about running.

Originally Posted by hardgain

What I would watch out for: Running 3.5 miles a day is favorable for endurance, but endurance doesnt always mean fat loss. If you begin to see dimished results, look into Hiit style cardio. Unless of course your an endurance athleate, then it wont be optimal for you.

[hrdgain81]

Research has shown that short high intensity burts of cardio have a greater effect on fat burning and metabolism then does prolonged low intensity cardio.

Think of it this way, you go out and run 3.5 miles. But what is your goal, to have to one day run 5 miles every morning to keep your body? Or would you rather simply adjust your intensity on sprints or other short interval cardio?

dont get me wrong, if its working go with it. But if you hit a wall and cant lose anymore, look into Hiit.

I would watch your caffiene intake also with the metaburn xtp. your coming off lipo, which is packed full of caffiene. too much for too long will hinder fat loss also.

[Dr X]

More protein!!!

Can you give us a break down of fat/carbs/protein and cals in that diet because it seems weak for a guy with your activity level. You risk losing muscle instead of fat.

[dwazzy]

Here is a run down of my meals with breakdown
Breakfast
6 Egg whites Fat .5 Carbs 0 Protein 21 96
1/2 cup oatmeal Fat 2 g Carbs 27 g Protein 7 g 154
1 Tbs peanut butter 8 g 3.5 4 102
1 tbs fruit preserve 9 36
Total Cal: 388 Fat 10.5 Grams Carbs 39.5 Protein 32

Meal 2
2/3 Cup cottage cheese Fat 3.75 Carbs 6 Protein 22.5 147.75
1 cup pineapple 0 19 1 80
227.75 Fat 3.75 Carbs 25 Protein 23.5

Lunch
1 whole egg Fat 4.5 7 68.5
5 Egg whites fat .3 17.5 72.7
1/4 cup cashews Fat 14 9 5 180
1/5 cup almonds 14 6 6 160
481.2 35.5 15 35.5

Post workout Shake
1 1/2 Scoops Probolic- SR Fat 6g carbs 4.5 protin 30 192
2 3/4 scoops Cytomax 0 55 0 250
442 6 59.5 30

Dinner
1 chicken Breast 15 40 295
1/2 cup mixed veggies .5 7 3 40
335 15.5 7 43

Meal 6
1/2 Cup Cottage cheese Fat 2.5 Carbs 4 Protein 15 100


Totals Calories: 1973.95
Fat : 73.75 G Carbs: 150 Protein 179

I have not broken down my diet in a while a i am noticing I might be intaking to much fat and carbs and should change it up a little. Please let me know what you guys think.
I am thinking i should up my protien by 10 grams and decrease the fat and about 14 grams( take out the cashews out of the diet)
I have also just bought GH-stak, I have heard it helps to achieve the ripped goal and I have bought half a cycle( 1 months worth) but have not started. I am giving myself a weak off the lipo-6 and next week will start taking the Gh-stak with the meta-burn xp. What do you guys think ??

[hrdgain81]

Totals Calories: 1973.95
Fat : 73.75 G Carbs: 150 Protein 179

I have not broken down my diet in a while a i am noticing I might be intaking to much fat and carbs and should change it up a little. Please let me know what you guys think.
I am thinking i should up my protien by 10 grams and decrease the fat and about 14 grams( take out the cashews out of the diet)
I have also just bought GH-stak, I have heard it helps to achieve the ripped goal and I have bought half a cycle( 1 months worth) but have not started. I am giving myself a weak off the lipo-6 and next week will start taking the Gh-stak with the meta-burn xp. What do you guys think ??

If your gonna drop your carbs, dont drop the fat too much. I would keep it around 50g. I would also up your protein, and get around 1g per lb. But dont get too caught up with the numbers. If your off by a little here and there its not a big deal, dont drive your self crazy with it.

[dwazzy]

What are peoples thoughts on Growth Hormone, specifically GH-stak. I am happy with my size, I just want to get down to really low body fat %, however I feel like I am geting to big, bigger then I want to be. Even with my diet being the way it is I am still gaining muscle mass at a fast rate.

[hrdgain81]

can you post a link to this GH-stack? I'd like to see whats in it.

As far as oral GH products go I have seen no evidence that they are anything but marketing tools. Most of the common "gh boosting" suppliments have been shown to have very limited bioavailability, and even more limited positive feedback.