Yet another "Critique my diet!" thread

[Shaun]

Afternoon gents!

I am a newb to all of this so please bare with me! I will start with some background info and my stats:

About 15 days ago i stopped smoking and in order to curb weight gain and give myself something else to do while kicking myself into shape i started counting calories. Using a popular calorie counting website it was determined that 1600 cal per day based on my desk job would be the goal. So this is what i have been doing and i have lost 7lbs which i am sure has been the easy water weight.

On to the stats:
Age - 26
Weight - 173lbs
Height - 5' 9"
BF% - 24% based on my way to expensive scale (i know its crap, but a start!)

Now given how VERY slow work has been i have had some time to read the entire internet (not literally!) and i have since chose to change the direction of my diet. I am going with the Palumbo diet slightly tweaked.

The diet as follows:

Meal 1

2 Whole Eggs
4 Egg Whites

Meal 2

50G Whey

Meal 3

8oz Chicken
1/4 Cup Cashews

Meal 4

50G Whey

Meal 5

6oz Steak, Top Round Fat Trimmed
150 G lettuce
1 tablespoon olive oil
1 tablespoon vinager

Meal 6

50G Whey
Natural Peanut Butter


This should all give me a total of 1843.5cal, 218.25g protein, 89g fat, and 52.2g carbs.


It seems to be very close to the ratios i have read on this forum of an example diet for a 200lb man.

With this is 30 min of low intensity cardio after work 2.5 hours after meal 4 and before meal 5 at LEAST 5 times a week, i will push for more! This will be increased by 10 min every 2 weeks untill i am at a full hour then weight training will be added for muscle building. The weight training is TBD at this point as i am just trying to get rid of the beer gut (possibly bill stars interm 5x5)

I do enjoy drinks with the boys one night of the week so that will be my "cheat meal" so to speak and will replace the last meal of that day. I know drinking is bad!! But i would much rather enjoy the freedom of have some drinks over poker than to have a actual cheat meal. I loves my coors light!

So what do you all think? Tear it apart, make suggestions and tell me if this is a good start. From what i have read over the last few days (literally 3 x 8 hour shifts) i understand that EVERYONE is different and its all about tunning your lifestyle to your body. My goal is not to be huge or cut, just thined out with no friggin gut. Thats the main issue right now. Bulk will come later! Im just hoping this is a good start!

TIA guys!

[MMASTAR]

you say the diet is desinged for a 200 lbs man and you are 173 lbs....id try it for a few weeks and watch the scale.. if no progress drop a few cals.. and drinking is bad, you are correct.

[baza]

Looks not bad.
I know you used a calorie site, but the numbers seem off a bit.
50g carbs seem a bit high. Really PB and cashews should be the only carbs, and it shouldn't even be that many. Unless your whey has higher than normal carbs.

I've said it a hundred times, I don't like whey alone. It's almost a waste. I'd try having the steak alone, and the salad with the whey, so atleast the oil will slow down digestion a bit. Then I'd have some more nuts with the other whey.

[ubcpower]

id add1tbsp of exvolive oil or mac nut oil to your shakes but other than that since you are doing zero weight training and low amounts of cardio it could be a good diet to start with. If there is any way you can do cardio before work and before meal 1 for fasted stated cardio that would be optimal for fat burning

[nisser]

I think the diet is fine. You could potentially use 40g whey + 1 hard boiled egg for your meals instead of 50g.

You should be losing fat well with that current setup so go with it and see how you do in several weeks.

[Shaun]

MMASTER - The information i gathered on the forum was for a 200lb man. I scaled it down to my weight using the same lb -> g ratios.

baza - It seemed odd to me as well. I am going to use muscle milk light for my whey. Which would be 11g per shake. Also the site says 4g for the eggs, 11.2g for cashews, 1.5g for the lettuce and 2.5g in the PB in the last shake. It all adds up i suppose :confused:

ubcpower - ill add one of those oil's to the shake for sure. Is any one particularly better?

Thanks for everyones tips to far!! I will try to wake up earlier to get the workout done in the morning for a week to see how my body handles it. I am def not a morning person at all ha ha.

[Ritch]

Like Baza said, whey alone is a waste. Either do protein and carbs or protein and fats together. I`d do protein carbs for at least 2 meals, then protein fats for the rest. But I guess you want to do keto so on that, I wish you luck.

[Shaun]

Like Baza said, whey alone is a waste. Either do protein and carbs or protein and fats together. I`d do protein carbs for at least 2 meals, then protein fats for the rest. But I guess you want to do keto so on that, I wish you luck.


I dont have any problem taking the whey with some natty BP or a hard boiled egg. But that would push my cal intake to around 2000 cal which i believe would be a little on the high side.

I am not firm on this diet, i am more than willing to try out suggestions!!

[nisser]

Well like I said drop the 10g of whey from each of your shakes which would come out to around -140calories and add an egg for the first 2 shakes. It's calorie-neutral.

[baza]

I'd drop the muscle milk. This diet will get you into ketosis, but with the 50g of carbs, you will be borderline. You should still be able to, but the 11g of carbs, twice, from MM bothers me a bit.

[ubcpower]

dont use muscle milk, use an isolate from one of our board sponsors

[Shaun]

Alrighty for the shakes i will ease up on whey and add an egg to each one. Dropping the muscle milk is fine by me as well. As for getting whey iso from a board sponser, are they any recomended?

[ubcpower]

they are all pretty good, im using truesupplements right now

[baza]

I tried a sample from true supplements, it was pretty good.
LG has a good blend with slower digesting proteins.
And I also have used trueprotein.com in the past, to make blends as well.

[Shaun]

I also have ran into a few sources of information saying that a low/no carb diet can increase the sensitivity to carbs and insultin thus making it easier to gain weight once a more rounded diet is introduced.

There have also been sources stating that low/no carb diets may result in a reduction in T3 thus slowing down my metabolism. Should i be taking a small 25mcd dose of T3 to combat this?

I am just looking to slim down and get a little thicker in the future. I would like to be off of a very strict diet and back to a healthy but well rounded one in the future. Is all protien diet really the right way to go?

[baza]

You wont' be on the diet for ever, it's not a big deal. When you come off a low carb diet, just slowly add in carbs.
I did CKD dieting for years, with very little breaks.
When changing it up I did:
10g carbs first four meals for one week. = 40g/day
20g carbs first four meals for one week. 80g/day
30g carbs first four meals for one week. 120g/day
40g carbs first four meals for one week. 160g/day.
I can't remember but I might have done even less than 10g increases so it went up slower.

[Shaun]

Ahh ok gotcha! You never touched on the T3 however. Would it help with keeping my metabolism up? Or would a small 25mcd does eat the fat AND muscle?

[nisser]

With all due respect, you are obese and not totally sure how to diet. Give the diet and exercise a chance before you throw in dangerous drugs.

[JacktheThriller]

as long as ur losing weight and its control 2-3 pds a week i would worry to much about the specifics. the weight loss priciple is overtime so the day to day calories really dont need to be super specific. just guage it by your weight loss week to week. unless u are takingo a cheat day to fire up your metabolism (everytime you feel cold your metabolism has probably dropped) u need to hack some calories equivelant to your new current bodyweight

[ubcpower]

With all due respect, you are obese and not totally sure how to diet. Give the diet and exercise a chance before you throw in dangerous drugs.

x2 (without the harshness ;))

[Shaun]

Uneducated about proper dieting yes, obese not at all. I am overweight for my age, height, and weight. Just on the razors edge of it.

I know i am unsure hence why i am asking. No need to be a dick about it. People like you are the reason many people are discouraged to diet. Obviously information is key to being sucessfull which is why i was asking.

Moving on....I got everything i need and am starting the new diet monday. I will be sure to check in now and then to post my progress. Thanks for all (mostly) the very constructive replies!

[Ritch]

^^^ I just skimmed over the thread to see who was being a dick to you. Couldn`t find any harsh posts exept maybe one, but nothing worth posting about. I`m not asking you to call anybody out, but just feel you`re overeacting... Anyway welcome to CBB and good luck with your diet!