diet plan

[bluesteal]

A just got out of my winter bulking phase and was 195lbs. Now i i wanna see what i got underneath some of the fat i accumulated. I don't have a specific weight goal i just want to lean out for the summer months. I'm about 185lbs right now. I have be dieting for less than 2 weeks and already lost 10lbs, i think it was all the water i was holding from the mass amounts of carbs but not sure, all i know is i feel smaller but haven't lost much strength. Anyways this is basically the diet i'm following, its a variation of keto diet. Once i get down close to what i'm looking for ill start putting carbs back into my diet so i dont look flat and ill get some stregth for my workouts I have a cheat day every sat, which consists of :
Pancakes, pizza, perogies, nachos, spaghetti, and my 3 protein shakes.

BREAKFAST
Egg white omlet
30g protein shake with banana, frozen berries, and juice

MORNING SNACK
Apple
Handful of almonds

LUNCH
2cups of spinach, ½ cup cucumbers, ½ cup peppers, 2 ½ chicken breast or 1 can of tuna , slivered alomonds, and 2 tbsp light dressing

AFTERNOON SNACK
10 baby carrots
30g protein shake

DINNER
3 chicken breast
frozen mixed beans

EVENING SNACK
30g protein shake
hand full of nuts


Im just looking for some feedback. should i add or take out something. thanks in advance for the help :)

[MMASTAR]

this is in no way a keto diet. way to many carbs, not enough fat

[MMASTAR]

why do you have 2 1/2 and even 3 chicken breasts in the same meal? thats like 90 grams of protein, 125mg of chiken equals 30 grams protein. Usually one breast is over 30 grams protein.

[bluesteal]

why do you have 2 1/2 and even 3 chicken breasts in the same meal? thats like 90 grams of protein, 125mg of chiken equals 30 grams protein. Usually one breast is over 30 grams protein.

lol i know its alot right now, but im just so damn hungry from cutting out most of my carbs, im going to cut it down to 2 breast this week. im also getting fat from the flax/olive oil i put in my protein shakes and that i make my omlet with. I dont understand how you think im getting too many carbs in this diet though. can you explain this to me please.

[Talo]

I agree with MMASTAR .

Also with you cheat day , eating like that could possibly throw out the whole week of dieting .

If you want to do a Keto diet then you will have to remove the fruit and prob add in some more healthy fats / protein.

[MMASTAR]

banana=23 grams carbs
juice= high GI carbs
frozen berries= high carb
apple=13 grams high GI carbs
peppers and carrots= high GI carbs
beans=carbs

[MMASTAR]

ketosis requires under 40 grams of carbs daily, and no high GI index carbs.

[bluesteal]

ok well what i change the fruits out for, for my snacks?

[MMASTAR]

if you are going for ketosis just keep your carbs under 40 grams per day, fat at .5 grams per pound of bodyweight and protein at 1 to 1.5 grams per pound of bodyweight. or just follow the palumbo diet, its already designed and proven to work. dont forget to ad in a fiber supplement.

[bluesteal]

I agree with MMASTAR .

Also with you cheat day , eating like that could possibly throw out the whole week of dieting .

If you want to do a Keto diet then you will have to remove the fruit and prob add in some more healthy fats / protein.

i should have clarified more on the cheat day sorry, i have pancakes in the morning, then ill have my regular lunch with the spinach, and for dinner ill pick either perogies, pizza, or super nachos with everything.

[bluesteal]

if you are going for ketosis just keep your carbs under 40 grams per day, fat at .5 grams per pound of bodyweight and protein at 1 to 1.5 grams per pound of bodyweight. or just follow the palumbo diet, its already designed and proven to work. dont forget to ad in a fiber supplement.

k thanks alot.

[MMASTAR]

And talo is right about the cheat day, you are eating far to much, make your cheat meal mostly carbs and dont go over 400 grams i would say, and its a cheat meal, not a cheat day. try and make it the last meal of the day.

[LondonMuscle]

Meal 1 is fine but I would eliminate the juice, just mix the protein, banana and berries with water.

Almonds are not a meal on their own, they should only be an additive, so I'd switch up meal 2.

For Lunch u have either 2.5 chicken breasts or 1 can of tuna, which are not equivalent. Id say either 2 chicken breasts or two cans of tuna. Id also steer clear of basically all store bought salad dressings. Instead to stick like olive oil or flax oil with some vinagarette.

You should eliminate all shakes except for what you have during your workout and use whole foods the rest of the day, that will help with hunger.

Try and make sure each meal is relatively the same amount of cals. So you shouldn’t have one meal with 1 scoop of protein and another meal with 3 chicken breasts. The only exception to this would be breakfast and pwo which should be slightly bigger than the rest of your meals.

Your bean meal is your highest carb and should be pwo.

Add in some veggie source with each meal.

And like everyone has said, keep your cheat meals reasonable. For most ppl I think 2-3 cheat meals per week is ok but I am not talking a whole pizza for each of those meals. If you can keep it to one that would be best and limit it to no more than 2000 cals and as the diet progresses it will be much less.

[Jazzy]

meal 1 is fine but i would eliminate the juice, just mix the protein, banana and berries with water.

Almonds are not a meal on their own, they should only be an additive, so i'd switch up meal 2.

For lunch u have either 2.5 chicken breasts or 1 can of tuna, which are not equivalent. Id say either 2 chicken breasts or two cans of tuna. Id also steer clear of basically all store bought salad dressings. Instead to stick like olive oil or flax oil with some vinagarette.

You should eliminate all shakes except for what you have during your workout and use whole foods the rest of the day, that will help with hunger.

Try and make sure each meal is relatively the same amount of cals. So you shouldn’t have one meal with 1 scoop of protein and another meal with 3 chicken breasts. The only exception to this would be breakfast and pwo which should be slightly bigger than the rest of your meals.

Your bean meal is your highest carb and should be pwo.

Add in some veggie source with each meal.

And like everyone has said, keep your cheat meals reasonable. For most ppl i think 2-3 cheat meals per week is ok but i am not talking a whole pizza for each of those meals. If you can keep it to one that would be best and limit it to no more than 2000 cals and as the diet progresses it will be much less.


x100 ;-)