Looking to change up my diet

[gicantor]

So this is my old diet. And I'm sick of it haha. Pretty standard, I ran it by you guys and made the appropriate changes.

6:00am 4 whole eggs(or 6oz chicken), 4 slices whole wheat bread, 2 cups skim milk

9:30am PB&J sandwich(whole wheat), 1 banana, 1 scoop shake

12:00pm 6oz chicken, 2 cups mashed sweet potato(or 2 cups rice)

2:00pm PB&J sandwich(whole wheat), 1 banana, 1 scoop shake

5:00pm 4-6 oz steak with peppers and onion fried in water, 1 whole wheat pita

Workout

7:00 shake 60g whey protein w/milk

9:00 1 can(6.5oz) of tuna, 2 cups of milk, 1/3 cup quick oats

Everything works out to 3260 cals, 100grams of fat, 195grams protein and 330grams of carbs.




THIS IS THE NEW DIET I WANT TO RUN. Calories works out to the same but less carbs but more protein. Good idea or bad? I'm using more shakes in this one. I think I'm relying to much on the shakes personally.

3 shakes+2 tbsp olive oil
2 PB&J sandwiches
250 grams extra lean ground beef+whole wheat pasta
1 8oz chicken breast+1 sweet potato
1 can tuna

3300 CALS 103G FAT 214G CARBS 338G PRO

[LonelyBedouin]

Id take out the PB and J sandwich. add in some fish or something. What are you eating with the shakes (just protein)?

Id say you dont need that much protein, but I dont have experience with diets and cycles. So hopefully someone more expereiences can chime in. But if its the same I would just take out the PB and J sandwich and increase Carbs

[JonnyO]

Make yourself 5 square meals, plus one post workout shake. You will make more quality gains. Skip the peanut butter sandwiches too, crap calories there and a waste of a potentially good solid meal.

[gicantor]

Id take out the PB and J sandwich. add in some fish or something. What are you eating with the shakes (just protein)?

Id say you dont need that much protein, but I dont have experience with diets and cycles. So hopefully someone more expereiences can chime in. But if its the same I would just take out the PB and J sandwich and increase Carbs

Couple reasons for the PB&J
1.extra cals
2.Only get 10 minutes breaks at work need something fast
3.Helps curb the cravings to cheat

Yes shakes are just protein+olive oil mixed in w/milk

[gicantor]

Make yourself 5 square meals, plus one post workout shake. You will make more quality gains. Skip the peanut butter sandwiches too, crap calories there and a waste of a potentially good solid meal.


Alright I'll ditch the PB&J

What kind of ratio should I be going with 40pro/40carbs/20fat or 40pro/30/carbs/30fats

[gicantor]

Ah **** it I'm just going to redo the whole thing it was a stupid diet. I wasn't happy with it anyway.

[LonelyBedouin]

why not just change around a few small things in your old plan

6:00am 4 whole eggs(or 6oz chicken), 1.5cup oats, 4egg whites

9:30am Shake+carb source and EVOO

12:00pm 6oz chicken, 2 cups mashed sweet potato(or 2 cups rice)

2:00pm Shake+carb source and EVOO

5:00pm 8 oz steak with peppers and onion fried in water, 1cup cooked brown rice

Workout

7:00 shake 60g whey protein, add something like maltodextrin

9:00 Cottage cheese with EVOO or protein only shake with EVOO

[gicantor]

^^^ thast looks alright. What is EVOO?

[LonelyBedouin]

extra virgin olive oil use that or natty pb your choice. If you have a blender or magic bullet toss the pb in with your shake to make pb and choc shake

[BigT]

extra virgin olive oil use that or natty pb your choice. If you have a blender or magic bullet toss the pb in with your shake to make pb and choc shake


Have any of you guys tried Grapeseed Oil over EVOO ?? Its amazing and tastes good..use it on my eggs as well. Theres even a lemon flavored one thats in the bulk barn and it tastes AWESOME. The best of choices in still Mac Nut Oil..but some people cant get a hold of it easily. As i cant..So i switched fro mthe EVOO to Grapeseed Oil. Excellent choice for a Good Fat !!!

[gicantor]

Have any of you guys tried Grapeseed Oil over EVOO ?? Its amazing and tastes good..use it on my eggs as well. Theres even a lemon flavored one thats in the bulk barn and it tastes AWESOME. The best of choices in still Mac Nut Oil..but some people cant get a hold of it easily. As i cant..So i switched fro mthe EVOO to Grapeseed Oil. Excellent choice for a Good Fat !!!

I've been looking everywhere for Mac Nut oil, still can't find it.

[LonelyBedouin]

I've been looking everywhere for Mac Nut oil, still can't find it.

Have you checked the new sobees? I cant remember if I saw it there or not

[gicantor]

The one by the LCBO? Not yet

[rated_rko]

evoo is pretty good

[LonelyBedouin]

The one by the LCBO? Not yet

Yupp that one, pretty sure it was in there. But not 100% sure

[gicantor]

K, so here's what I got now

-6:00am Breakfast 200 grams of extra lean ground beef+1 whole wheat bagel

-9:30am Breaktime Shake+banana

-12:00noon Lunch 1 steak+ 1 cup brown rice

-2:00pm Breaktime 1 banana

-4:30pm Supper Chicken breast+1 cup brown rice

WORKOUT

-7:00pm Shake PWO

-9:30pm Last Meal 200 grams ground beef+ oatmeal

[LonelyBedouin]

Whats in the shakes? How big the lunch steak same with chicken

[gicantor]

1/4 kilo steak
shakes are 260 cals, 46 protein with skim milk
chicken is medium sized breast @ 52 grams protein

[LonelyBedouin]

Ok well just to let people know this new diet is 3300 calories.

So I think it looks fine. I would add maybe a salad with a couple meals just to get some greens in there

[Ritch]

Why have just a banana for a snack? Add some protein! Plus you already have a banana earlier in your day. You should vary the fruits. An apple would be good here, plus they`re mostly low glycemic. I don`t know how you can eat ground beef for breakfast, kudos to you if you can pull it off.

[gicantor]

Why have just a banana for a snack? Add some protein! Plus you already have a banana earlier in your day. You should vary the fruits. An apple would be good here, plus they`re mostly low glycemic. I don`t know how you can eat ground beef for breakfast, kudos to you if you can pull it off.

It doesn't bother me I'm still half asleep when I eat breakfast anyway.

So an apple + what? Small shake? Nuts?

[Ritch]

For sure a shake as you`re doing this during your break. I just don`t find that a shake plus a fruit is much in terms of cals, but that can be an individual thing. I just read your shake is about 250 cals. Add an apple which has about 30 grams of carbs your snack now has 370 cals. If you can grow off that, great. When you plateau you can add another apple if you take in the carbs well. If not start adding fats like almonds. I often grind them up in the blender and drink them in my shakes. 1/4 cup of almonds has about 15 grams of fats with 7 grams of carbs and protein totaling nearly 200 cals.

So these are suggestions, it`s hard for me to say "do this it`s gonna work"... But a shake with ground up almonds and a fruit to me makes for a much better snack than just a fruit.

[LonelyBedouin]

Oyea I missed that didnt even see the snack of only one banana, toss a shake in there or add in a waxy maize or maltodextrin to the shakes for a carb source during breaks

[Ritch]

Oyea I missed that didnt even see the snack of only one banana, toss a shake in there or add in a waxy maize or maltodextrin to the shakes for a carb source during breaks

Gotta disagree with malto in the shake LB. Why would you want to purposely spike insulin levels other than intra or post workout? If he`s in a hurry to get in carbs, he could also add protien powder to plain yogourt or flavored stuff if he dosen`t get too fat from it. Then add natural peanut butter for extra cals if need be when the time comes.

[Ritch]

Or if you`re in a real hurry, add in blended oats with protein, easy way to get in complex carbs and protein. Fill the shakers with the powders before leaving work and there`s never a reason to miss a snack... Add blended nuts for the same reason I explained before.

[Reaver.]

If I were you, I would keep the shakes for when you wake up. Shake + Oats for your first meal, then another shake post-workout. Unless your shakes throughout the day are a longer lasting protein (egg, casein) Whey is generally kept for morning and post workout

[Ritch]

^^^ No offense but you`re overthinking this. Casein is twice the price of regular whey, yet won`t yiel twice the results. There comes a point when you must make decisions based on what`s reasonable. That of course can be an individual thing, but casein technically wouldn`t even be digested by the next time he has a meal making that bad advice. Just my view...

[Reaver.]

^^^ No offense but you`re overthinking this. Casein is twice the price of regular whey, yet won`t yiel twice the results. There comes a point when you must make decisions based on what`s reasonable. That of course can be an individual thing, but casein technically wouldn`t even be digested by the next time he has a meal making that bad advice. Just my view...

True, but Whey is never a good option when your meals are spaced out 3 hours, like his. Whey would be digested too quickly.

[natenator]

True, but Whey is never a good option when your meals are spaced out 3 hours, like his. Whey would be digested too quickly.
depends on what you put with it.

[rickyboy36]

True, but Whey is never a good option when your meals are spaced out 3 hours, like his. Whey would be digested too quickly.

Add in some olive oil..or eat some naturall PB with it..and bingo..you're ok.

[gicantor]

Thanks for the suggestions boys I think I got it dialed in now:greet