+ 2 Critique My Diet?
I'm posting my current diet here for anyone to review and critique. I'm open to guidance, opinions and constructive criticism.
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Stats:
• Height: 6'1"
• Weight: 215 lbs
• Body Fat: 16% -
Goal: Lean Mass/Bulk
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Macros Targets:
• Calories: 3,731
• Protein: 276
• Carbs: 461
• Fat: 87g -
Main foods consumed on a daily basis:
• Chicken
• Fish (Tilapia/Tuna/Mackerel)
• Brown rice
• Jasmine rice
• Grits
• Oatmeal
• Eggs
• Egg whites
• Wheat bread
• 'Everything' Bagels
• Peanut butter
• Cottage cheese
• Fruit (Apple/Orange/Banana) -
Supps
• ON Whey
• ON Micronized Creatine -
Pre-workout
• Tablespoon Honey
• Pinch Celtic salt
• 1 Cup coffee -
Post-workout
• ON Whey (1 scoop + 1 cup milk) immediately after
• Meal consisting of 40-50g protein & 70-90g carbs (today I had 1 cup brown rice & 8 oz chicken breast) about 45 mins-hour after working out -
Breakfast I alternate between either 3/4 cup grits or oatmeal (overnight oats), 5 eggs or egg whites (alternate each day), and 1/2 cup cottage cheese
- Mid-Morning usually everything bagel w/ 2 tbsp peanut butter
- Pre-workout meal usually 1 cup brown or jasmine rice & 4-6 oz chicken breast or tilapia, sometimes canned tuna (yellow fin in olive oil (chunk tuna gives me the shits))
- Mid-afternoon snack is something random like a peanut butter sandwich on wheat, protein bar, etc
- Post workout meal example above
- Dinner is whatever my wife cooks. Example last night was shrimp spaghetti (3 cups) & corn (1 cup), salad
- I wake up in the middle of the night and eat a few times a week usually, just eat a peanut butter sandwich or drink some whey
** I try to keep protein powder to a minimum but I do drink 1 scoop of whey post workout daily (5 days per week workout regimen)
** I'm not a huge fan of supplements but I know I probably need to be taking some EAA/BCAA supplement so I'm open to advice on that
** Am on cycle Test E & Deca @ 5 weeks in
To anyone who reads this post, I genuinely appreciate your time and any advice, criticism, etc is very much appreciated. I've never really dieted before (not for bodybuilding) so I'm a beginner with this. Feel free to drop your opinion, let me know what you think of my calorie intake, macros, etc. I typically hit my macros and struggle the most with getting the carbs in, but I do manage it most days. Some days I come up 30-50g shy on carbs and I've been short on protein before but never under 220g since I started this diet in early December. I know there's a lot of knowledge around here and I'm all ears, I really want to learn as much as I can from you vets out there.
Thanks again and God bless
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I would replace the peanut butter sandwich for a nighttime snack with cottage cheese. As for the protein shake, I would use it before bed, exclusively in the form of casein—this is important.
Otherwise great choice of the main foods. I also recommend to replace canned tuna with baked fish.
Lkl0623I used to drink ON Casein back in the day when in first came out I think around like 2008, at least I think that's when that brand came out with it or made it popular. Bro I can't believe Walmart carries Optimum Nutrition now which is really cool.
I eat like 70/30 baked/canned fish. The canned fish I do eat is all Genova Yellowfin in olive oil. I know it's still canned fish though. I eat canned mackerel too King Oscar brand. Only baked fish I eat is tilapia, I eat a fuck ton of tilapia bro
Man back in the day a 10 pound bag of ON whey cost $47.99 with shipping came out to damn near 55 bucks. Now 55 bucks is the cost of shipping.
But damn I enjoyed those days. I got strong on that ON powder. Only thing is it did contain an artificial sweetener. I stay away from them.
Lkl0623I love the shit.. I was just surprised to see it being sold in Walmart. But yeah the price is steep as hell now I think I paid like $25 for 2 lbs or something
Once I faced a similar problem myself, and solved it by buying a 44 lbs package of industrial whey protein for about $200.
How was the digestibility?
Exellent. Absolutely pure product with minimal lactose and no fucking flavors or sweeteners. Instant dissolution without lumps (this was important to me because I used shakers).
I am sure that all retail packages use such raw materials as a base. The only difference is that these guys spoil the pure product with their idiotic additives and sell it at some unrealistic price.
Nice to hear. Usually it's the ash and lactose that creates the problem. I will say that the manufacturing of whey has gotten a lot better. And you're right all those damn additives along with artificial sweeteners are a no go for me. So yea we see it the exact same way.
The fucking strawberry flavor manufacturer will burn in hell!
I read this comment while eating and damn near choked on my food ..... everyone hated strawberry! Basically flavored puke!!!
Lkl0623Lol no bro all I drink is strawberry! What's wrong with it? Is the strawberry fucking me up?
how's the diet going?
Lkl0623Good. Cigarettes kill my appetite so it's more of a chore to eat but I can't quit smoking got too much PTSD from prison
Haha those damn cigarettes. Man I can't stand that smell. But a cigar every now and then does the job for me.
About your appetite, try some b complex vitamins and I mean higher quality and more milligrams of it. I have appetite issues and complex helps a bit. Try sublingual Bcomplex also. The Most bioavailable b12 is methyl b12 though.
Lol I don't see how you do it man! That's what crazydoser and myself are talking about. I've rarely tasted a good strawberry flavored powder. Tastes like puke with added sugar lol. Tell u what though, now I just buy unflavored or chocolate with stevia as a sweetener.
Lkl0623I grabbed a jug of RAW chocolate the other day at Sam's and I can't get it to dissolve even in a fucking blender
Damn! Hate to say this but try mixing it with room temp water. But you would think a blender would dissolve it. First time I heard that. I bet it has a lot of additives. Sometimes Coco powder has issues dissolving well.
I just got me a jug of protein. When I wasn't working out as hard I didn't take as much. Now bulking time
Lkl0623I bought the RAW because it's supposed to have less additives and shit. It's a good flavor it just doesn't dissolve for shit but I've been doing it cold. I bought that PB fit peanut butter powder too cause it's only $10 and a serving is only 2 tbsp
So raw chocolate. Ok so that's still Coco powder without most of the other stuff. The problem maybe that Coco powder cause usually whey dissolves easily. Or hate to say it but you might of been sold an inferior protein powder. It's been known to happen. Not much regulation on FDA market, especially when it comes to supplements or at least hasn't been in the past.
Lkl0623Do you remember what brand it was?
As I remember it was TEXTRION PROGEL 800 whey protein from FriestlandCampina DMV (Netherlands). It was a long time ago.
Lkl0623Gotcha. Thanks
Forgot all about you. How's the diet going?
Lkl0623I need to go on Amazon or something and buy it in bulk. Got enough testosterone to last thru the apocalypse and only have a couple scoops of protein powder left. My priorities are fucked up LMAO.
Yeah not worth it for that much. We should of enjoyed those good ole days
I've seen a study they did on casein VS whey and it showed that with whey, the amino acids in the blood stream were not only higher elevated but for longer duration as well.
I’d love to see that study! I’ve seen many stating the opposite.
While whey does have a higher peak it returns to baseline more quickly.
https://pubmed.ncbi.nlm.nih.gov/15570142/
Decent bodybuilding article written by an MD, but explained in simple terms:
https://www.bodybuilding.com/content/whats-the-difference-between-whey-a...
*” A study looked at healthy subjects with a normal protein intake. They fasted for 10 hours, then were either given 30 grams of whey protein or 30 grams of casein protein.[3]
Blood leucine levels peaked one hour after ingestion of whey or casein. However, the whey protein group peaked at higher levels and returned to baseline after four hours. The casein protein group peaked at a lower level but didn't return to baseline until seven hours later.”*
” In summary, casein is a slow-digesting protein that is anti-catabolic: It prevents excessive protein breakdown. Whey protein is a fast-acting protein that is anabolic: It stimulates protein synthesis, but does not inhibit catabolism. You can encourage anabolism and discourage catabolism by including both whey and casein in your diet.”
I have always thought this was correct and incorporate both. Look at the break down of most dairy products haha.
I believe that just like most other pre/post/intra/supplements in general are formulated and marketed to get the money out of our pockets and into their’s… most people neglect the fact that you can get a majority of these things in similar dosages from REAL foods!
Very interesting to hear that though and if you happen to find it I’d love to read it!
@sandman3698 this is accurate but I do think that a more sustained release is the better approach through out the day. Whey is in and out especially Iso or peptide. Food isn't meant to go in and out fast, it's digested and broken down more slowly, that's where casein has it's advantages. Both whey and casein have pluses and minuses if u think about it....anticatabolic vs anabolic basically like Smurf showed above. Good info smurf
Yeah that was the theory. I was saying that the study I had heard about was saying that the whey not only gave a higher peak concentration of aminos in the blood, but it actually outlasted the amino concentration you got from the casein. Effectively making it better at being anticatabolic also. I think the reason they gave was that the casein took too long to be broken down and you just shat out what wasn't digested.
Really? Whey usually doesn't last long at all in the blood. But digestibility is a factor too with casein. So yeah lower amino acid levels but longer release time with casein. Not doubting you but would like to see that study. Sometimes these studies can get confusing
Yeah I can't find it and I gave up looking. Thought it would've been easy since I seen it on youtube. I should've tried finding it before saying anything. Pretend I wasn't here lol.
Lol nah wasn’t hating or trying to argue at all never am- I was genuinely curious as I know there’s always more to learn and the space is constantly evolving!
Nobody remember Atkins craze? Eggs being just so super bad for you? So many myths and anecdotal experiences just hyped up in the health industry to the point of almost everyone being persuaded one way or the other.
And that’s not mentioning the amount of medical advances we’ve made in the past century! Not to mention the past decade…
If you saw how they “treated” depression or retarded people through the lens of today’s world you’d think they were just sadistically torturing folks.
Speaking of that if you’re interested one of the BEST shows I’ve ever seen that covers this… hell best shows period is called *”The Knick” it’s a drama set in the early 1900’s in a revolutionary hospital. Covers a genius doctor who has a cocaine addiction, and is very graphic, but so entertaining and uses equipment true to the times.
Great watch.
I didn't take it like that. It was my mistake for not finding the vid before making a comment that contradicts a long held belief.
Lkl0623Bring back lobotomies and electroshock therapy.
I think you are misinterpreting this data. "... and you just shat out what wasn't digested". This is one of the strangest statements I've ever heard. It all looks like you're trying to apply the results of an isolated academic study (if there really is one) to real life.
Maybe you just shouldn't overeat (and protein supplements too)?
Taking whey protein at night, providing a fast peak amino acid in the blood, is a really crazy idea.
I wasn't suggesting he drink one at night. And why would that be a strange statement? What else would you do with something that doesn't get digested? Corn skins comes to mind.
But like I said, I can't find it, so I shouldn't have commented.
You're right, there was no such advice. but you're responding in a topic starter thread that writes about late-night snacks.
Yeah everything we see on YouTube is always factual lolol. Messing with ya. But be careful watching some of those clowns.
Lol right. But it wasn't like an opinion video. They were actually citing a study.
O ok. Alot of those studies do contradict one another. Can be confusing
I can't find it yet but it was a video of a guy and chick saying that when they did those first studies, the length of amino acid concentration and length of time was essentially inferred by an initial blood draw, something like an hour, after ingestion. But when ,recently, they actually did continuous blood draws, they found that the aminos in whey were in higher concentration for longer and that casein might digest too slow, and your basically shitting it out before you can digest it fully. I'll keep looking but that was basically the gist of it.
Lkl0623That's wild but theoretically makes sense
Lkl0623I think I might switch to drinking casein at night before bed and do the whey post workout. I just don't know if I should be getting 60g of my protein intake from protein powders though? You think that's too much vs real food?
I like it.
Only thing I'd really change is lowering protein to maybe 230ish and maybe upping the carbs to replace those calories.
Lkl0623I feel stronger on days when I eat a lot of extra carbs
I have a trick for eating more carbs that’s a little counterintuitive: do more cardio. Specifically, low intensity long form cardio. This is just something that works for me so take it with a grain of salt. The downside is you actually have to eat more but the upside is that this kind of exercise stimulates ghrelin production and makes you hungrier. For me, the effect lasts pretty much for the rest of the day. Try doing an hour of pretty easy (like light jogging easy) cardio and see how you feel. If you don’t get the hunger boost it’ll at least help you stay fit. I can eat literally a couple thousand more calories this way.
Everything looks good to me. Only issue is some days not hitting your macros/calories. Remember a consistent, non-ideal program will always yield better results than a perfect program that’s ran inconsistently. Consistency is and always will be king.
Keep tracking your weight and if your weight stalls over 1-2 weeks then up the cals. Make that pb sandwich a little bigger. Add some whole milk. Little bit bigger scoop of rice. Whatever it takes. A fruit smoothie with milk, oats, frozen fruits, and pb does wonders for upping the cals. Very easy to drink extra cals since they don’t sit heavy in your stomach for very long.
Lkl0623It is hard to get the carbs in some days but I manage. A buddy of mine gave me some advice by telling me to grind the oats up and drink them. I found the overnight oats idea on YouTube too and I've been doing that on oatmeal days. I feel like my protein target is too high but where would I exchange that to keep the calories? Unsaturated fats? Those are easy to get in especially with peanut butter and I'm already only at 87g for my target, some days I do go up to around 100 though. You think lower the protein like @DeeMan suggested and replace with some fat? I don't see how I could get in more than 460g of carbs that shit is kinda hard some days I'm not gonna lie. I have to eat, take a break and walk around, keep eating when I eat a shit ton of rice. I was thinking maybe I should do jasmine or white rice for my pre workout meal and save brown rice for later? Or does it matter?
I know it’s hard. Diet is always the hardest part and that doesn’t just mean in the cutting phases. Eating to grow can suck. That’s why I said smoothies for drinking the carbs/cals. You don’t stay feeling full that long drinking your cals.
And yea I think people way over estimate how much protein they actually need. Plenty of studies out there showing the amount of protein needed is lower than the age old myth of 1-2g/lb of bw.