would like to have a over look over my diet

[SkrobArt]

hey guys!I'm new to this place and find so much useful information.Its quite simply incredible.I've been workout for some years in montreal but then I left over newbrunswick 2 years ago.I've been working out on and off at home with free weights to keep myself in shape without following much a diet since then.Now I feel to go back to the gym and made up my diet.I would like to get a over look over this diet and maybe suggestions if something is off or any input.I've followed max-ot program in montreal and decided to redo my diet based on it.

I'm around 210 lbs 5.7".I don't see my abs much and I'm guessing probably around 16-20% BDF so I adjusted my diet for 180 lbs bodyweight.its around 50% protein, 40% carbs, 10% fat.My diet is quite sample and some people say that I would need more variety into it but I do get the numbers that I have to follow.

I would like to know what you guys think of the diet setup.


Portions Cals Carbs Proteins Fat
Meal 1
Shreddies whole wheat 30 Grams 110 25 3 0.5
Rice Dream Milk 280 Grams 130 26 0.4 2.5
Pc Frozen Blueberries 70 Grams 40 9 0.1 0.2
Simply Egg Whites 315 Grams 150 0 35 0
Oasis Grape Wild Berries 140 Grams 55 14 0.1 0
Total=835 485 74 38.6 3.2
Meal 2
Green Giant Whole Kernel Corn 100 Grams 110 23 3 1
Kirkland Tilapia Fillets 190 Grams 182 0 38 3
Total=290 Grams 292 23 42 4
Meal 3
No Name Long Brown Rice 25 Grams 90 19 2 0.5
Kirkland Mixed Veg Style 185 Grams 60 10.5 0 0
Tenderloin Pork 130 Grams 243 0 39.5 8
Total=340 Grams 393 29.5 41.5 8.5
Meal 4
Green Giant Whole Kernel Corn 100 Grams 110 23 3 1
Kirkland Tilapia Fillets 113 Grams 110 0 23 2
Simply Egg Whites 189 Grams 90 0 21 0
Total=402 Grams 310 23 47 2
Meal 5
No Name Long Brown Rice 25 Grams 90 19 2 0.5
Kirkland Mixed Veg Style 185 Grams 60 10.5 0 0
Tenderloin Pork 130 Grams 243 0 39.5 8
Total=340 Grams 393 29.5 41.5 8.5

Meal 6
Before Workout
Simply Egg Whites 252 Grams 120 0 28 0
Oasis Grape Wild Berries 490 Grams 220 56 0.6 0
Total=742 Grams 340 56 28.6 0
Meal 7
After Workout
Simply Egg Whites 315 Grams 150 0 35 0
Kirkland Tilapia Fillets 113 Grams 110 0 23 2
Total=428 Grams 260 0 58 2

Meal 8
Simply Egg whites 189 Grams 90 0 21 0
Kirkland Tilapia Fillets 113 Grams 110 0 23 2
Total=302 Grams 200 0 44 2


Overall Total=3679Grams 2673 235 341.2 30.2
Diet Goal= 2592 239 343 28.8



would really like your input if im doing the right thing.

[ubcpower]

I think most would agree here that you cant add muscle and diet (lose fat) at the same time. Unless you are a complete beginner and are starting out as a soft blob. Choose one goal. Your diet actually has more variety than most (bodybuilder) type diets on here. Imo, its a decent start if youre starting from scratch as the first step would be to follow a consistent meal plan day in, day out. However, I think most people would argue there are better food sources for your carb/protein sources than the ones youre using. Just quickly looking at it, the Shreddies Cereal, Juices/Fruits, Rice Dream and Pork could be substituted with better choices. Ex. Oats, Chicken/Lean Steak. Also I think a lot of people would argue against your macro % break down and advocate for less carbs and more EFA's.

[SkrobArt]

ubcpower thanks for you help man.

substituting with better food choices that have better nutrients and vitamins in them?

my constant meal plan day in, day out is every 3 hours starting from 8 am to 12 at night.this is what i used to do in montreal for about 3 1/2 year but 7 to 11pm instead.5 times a week and it would start from monday to friday then my cheat day would mainly be on saturday.

what would your suggestion advocate for less carbs and more EFA's.

btw what exactly does the EFA's do and what are the benefits of the EFA's?do they benefit you to grow muscle in a way?I know they are very healthy fats and they boost your metabolism if I'm right.I also heard that its easier to loose fat when you are on a cutting diet.also contains omega 3-6 in them.Also was wondering what omega 3-6 do for you?

thanks again.its really appreciated

[ubcpower]

I dont have time to crunch the numbers for ya but from your set meals:

Meal 1
Egg Whites
Blue Berries
Oats


Meal 2
Asparagus, green beans, spinach
Kirkland Tilapia Fillets

Meal 3
Lean Ground beef/steak/salmon
Brown Rice


Meal 4
same as meal 2


Meal 5
same as meal 3



Meal 6
Before Workout
Shake with Whey Isolate, Banana

Meal 7
After Workout
Tilapia and Rice (Should have carbs in this meal)


Meal 8
Need some fat in this last meal, try a pro/fat combo
4 whole eggs/6 egg whites/spinach
or Tilapia/chicken and almonds/walnuts

[SkrobArt]

hey ubc thanks a buch for the based diet plan.

is the oat better nutrients in them then shreddies?

I'm kinda off from protein shakes but what you think can replace it?

I'm allergic to almonds or all nuts related but not pistachios.

thanks

[ubcpower]

Oats is a better carb source than the shreddies, its more of a complex carb that will digest slower....with the Shreddies there is so much added sugar and junk you really dontknow what youre getting.
you could replace the shake with any of your protein source meals. Instead of nuts a fat source could be extra virgin olive oil, whole eggs...etc

[SkrobArt]

cool thanks man.really appreciated.

[Thorgrim]

The diet that UBC posted for you is a good starting point. Most people make the mistake of eating too much carbs, especially refined crap like shreddies and instead of muscle they get fat. EFA's are important for a number of reasons. First off your brain is made up of mostly fat and water and omega 3's are important for brain function. Also even muscle cells have some lipids in them and in my experience even with excess calories I would not grow until I added in more healthy fat.

I would also recommend coconut oil as a fat source. It is great for cooking because it scorches at a higher temperature then most vegetable oils and is less likely to make you fat then some other fat sources because of the high content of MCT's (medium chain triglycerides) MCT's cannot be stored as fat and must be used as fuel. Be careful to figure out your tolerance to coconut as well as other pure oils. I can eat 1 TBSP coconut oil with no problem but 2 TBSP in one sitting gives me the shits.

I would not shy away from whole eggs. Even when I am trying to lean out I only eat eggs whole.

[Felinecougar]

skRob..where did all that corn come from in your proposed plan?

Investigate the GI Diet..

[SkrobArt]

ya same here but with flaxseed oil.I was taking a moderate flaxseed oil in my meals years ago and It gave me the shitles my friend, so I stop taking it.I didn't know we add a toleration to some EFA but I guess I must find the right quantity.really appreciate the info about EFA's.

the corn is from Green Giant kernel Corn coming from Mississauga Ontario.

what GI means.I've search it up but still don't really know what its supposed to be.Is it glycogen from foods?

I found this http://www.the-gi-diet.org/lowgifoods/


o ya btw I was mixed up with shreddies name but the name is shredded wheats whole grains.there no added sucre to it and its pretty clean