critique this diet

[andrewT]

I am 5'7 and weigh about 197, 13%bf . I am natural, and have been finding it hard to eat clean this summer and get calories in. I work outside and all I want to do is drink so I have lost about 8lbs( used to weigh 203). I am a little soft in the midsection. I try to eat as clean as possible and only cheat 1-2 times a week (even then I keep it clean like sushi or chicken breast). I want to keep adding mass slowly with minimal fat gain obviously.

Meal 1
5 whole eggs
1 cup (measured dry) oats
1 cup skim milk

Meal 2 (all mixed in)
1 can tuna
40g carbs worth of Melba Toast
1/2 tsp of mayo

Meal 3
1 10oz chicken breast
1- 1 1/2 cup white rice (depending on what I may be training that day.)

Meal 4
35g Whey Isolate in 400g Skim Milk
half cup almonds

pre-workout I will have something like a natty PB and jelly sandwich with some milk

post workout- 35g whey+ 5g mono+ 70 g dex (but I just read praetorian saying thats overkill so I think I will be lowering that to 35g Dex)

Meal 5
usually similar to meal 3

Meal 6
35g whey in 4oog skim milk
2 tsp of Natty Pb


Any input is appreciated. Just looking to analyze diet before blaming anything else on slower progress lately

[Dryvrgrl]

1... where is your veggies
2... why melba toast? whats the matter with potato
3... id starve to deth on this diet

[Praetorian]

Not enough protein, terrible carb choices, unbalanced meals, essential fats???
P

[ironwill]

I am 5'7 and weigh about 197, 13%bf . I am natural, and have been finding it hard to eat clean this summer and get calories in. I work outside and all I want to do is drink so I have lost about 8lbs( used to weigh 203). I am a little soft in the midsection. I try to eat as clean as possible and only cheat 1-2 times a week (even then I keep it clean like sushi or chicken breast). I want to keep adding mass slowly with minimal fat gain obviously.

Meal 1
5 whole eggs Add in 4 eggwhites
1 cup (measured dry) oats
1 cup skim milk

Meal 2 (all mixed in)
1 can tuna Throw in 2 cans40g carbs worth of Melba Toast
1/2 tsp of mayo Add in 1 T of olive oil)

Meal 3
1 10oz chicken breast
1- 1 1/2 cup white rice (depending on what I may be training that day.)

Meal 4
35g Whey Isolate in 400g Skim Milk Throw in 8 oz -10 ozs of red meat here....with sweet potatoeshalf cup almonds

pre-workout I will have something like a natty PB and jelly sandwich with some milk
U need some bcaas here, mix with water, drop milk or add some protein powder

post workout- 35g whey+ 5g mono+ 70 g dex (but I just read praetorian saying thats overkill so I think I will be lowering that to 35g Dex)

Meal 5
usually similar to meal 3

Meal 6
35g whey in 4oog skim milk drop the milk2 tsp of Natty Pb


Any input is appreciated. Just looking to analyze diet before blaming anything else on slower progress lately

To much milk will make you soft....I havent eaten a veggie for ever....unless im dieting to lose weight, but you need a good multi, and eat supergreens...minimal if no veggies...You should be eating some brown rice, some sweet potatoes for carbs and add in at least 3 grams of fish oils 2x per day

[ironwill]

What does your training look like??

[andrewT]

1... where is your veggies sometimes I get some asparagus at dinner. I usualy throw in some onions green peppers and mushrooms in my eggs in the morning (forgot to write that in there)
2... why melba toast? whats the matter with potato I hate tuna with a passion but its cheap so I eat it. Melba toast hides the taste of it well. Potatoes and tuna?you got a decent recipe for that?
3... id starve to deth on this diet


Not enough protein, terrible carb choices, unbalanced meals, essential fats???
P

Please provide some insight, I made this thread hoping you would have a thing or two to say. Protein I guess could be upped. Besides my natty PB and fish oils should I be taking in more fats? How should my meals be more balanced? I try to take in pro and carbs or pro and fats without combining all three, but do you feel all 3 in one sitting is fine?


To much milk will make you soft....I havent eaten a veggie for ever....unless im dieting to lose weight, but you need a good multi, and eat supergreens...minimal if no veggies...You should be eating some brown rice, some sweet potatoes for carbs and add in at least 3 grams of fish oils 2x per day

I have taken milk out of my diet before and notice no difference. I will continue to drink it as I like it and I feel it adds some decent calories. I take AOR ortho-core best multi in the world imo. I take fish oils as well, just forgot to write that in (oops!). Is brown rice THAT much better than white? I think it tastes like shit. Same with sweet potatoes, I throw them in instead of rice once in a while but force them down. yellow or white potatoes I don't mind.


What does your training look like??

Max-OT style heavy, or Dorian Yates style. I train very heavy.
Lately it being summer, I have zero appetite due to working outside in the heat and my food is so bland I have to force it down...I try not to add any sauces or flavourful crap to my food so I don't get fat.

[andrewT]

also I take two scoops of BCAA's in a 4:1:1 ratio throughout the day in a gallon jug of water.

[ironwill]

Please provide some insight, I made this thread hoping you would have a thing or two to say. Protein I guess could be upped. Besides my natty PB and fish oils should I be taking in more fats? How should my meals be more balanced? I try to take in pro and carbs or pro and fats without combining all three, but do you feel all 3 in one sitting is fine?



I have taken milk out of my diet before and notice no difference. I will continue to drink it as I like it and I feel it adds some decent calories. I take AOR ortho-core best multi in the world imo. I take fish oils as well, just forgot to write that in (oops!). Is brown rice THAT much better than white? I think it tastes like shit. Same with sweet potatoes, I throw them in instead of rice once in a while but force them down. yellow or white potatoes I don't mind.



Max-OT style heavy, or Dorian Yates style. I train very heavy.
Lately it being summer, I have zero appetite due to working outside in the heat and my food is so bland I have to force it down...I try not to add any sauces or flavourful crap to my food so I don't get fat. ok....:D

[andrewT]

lol. sorry
re-reading that all I sound like a know it all!! didn't mean to come off like that. Just trying to get everything out there so I don't leave anything out.

i am a huge baby when it comes to milk. I can't see myself drinking water with eggs in the morning or water with natty pb

[andrewT]

was it something I said?

I am open to all suggestions. Thanks for your responses so far.
I am just afraid of getting fatter as I put on fat quite easily in the midsection area (like most guys) so adding in more fats for example has always been something I am reluctant of doing.


ok....:D

[Praetorian]

6 meals daily spread 3 hours apart
50g pro+50g carbs +20g fats is a start per meal
Essential fats fish oils, Extra virgin olive oil, mac nut oil etc
Carb sources brown rice, sweet potato, oats, beans, lentils, veggies, berries
Supps whey protein, creatine, multivit, vitamin D
Drink 4-5 litres water daily
Milk is fine adds calories and protein...but you still need water

P

[andrewT]

Thanks Praetorian.
I drink over a gallon of water per day

as far as eating clean. How do you guys eat clean but make it taste "somewhat" good?
what do you throw on your chicken, beef, rice or potatoes to give it flavour without adding a boatload of crap calories.

[natenator]

Hot sauce, sugar free ketchup, marinade meats for 3-4 dahs then BBQ (infuses flavour but not the marinade calories) etc.

[andrewT]

Hot sauce, sugar free ketchup, marinade meats for 3-4 dahs then BBQ (infuses flavour but not the marinade calories) etc.

ok so if I marinade the meat, even in sugary crap bbq sauce most of the "crap" will drip off on the grill and I will still get the flavour. this is good to know since I exclusvely bbq my chicken!

[Praetorian]

Thanks Praetorian.
I drink over a gallon of water per day

as far as eating clean. How do you guys eat clean but make it taste "somewhat" good?
what do you throw on your chicken, beef, rice or potatoes to give it flavour without adding a boatload of crap calories.

Dont forget you need sufficient calories to gain muscle...if you try to remain too lean you will not gain much muscle at all...the idea is to minimize the fat you do gain but you will gain fat it is inevitable.
P

[andrewT]

Dont forget you need sufficient calories to gain muscle...if you try to remain too lean you will not gain much muscle at all...the idea is to minimize the fat you do gain but you will gain fat it is inevitable.
P

oh of course, I am not "lean" by any means. I have gone from 175 to 200. Of course not ALL is muscle.
Reason I want to not put on any more fat is because I am already at about 200 at 5'7 with about 13-15% bf, and I don't want to be a pudgy 220 haha
I am a kinesiology student so I understand all this stuff "on paper". I try to do my best and execute it, but it is good to get feedback from actual people like you guys that have been doing it for years and know what works and what doesn't.

[Dryvrgrl]

go to a grocery store and start reading labels.. there is a tonne of products out there with zero carbs and low fat.. check out walden farms.. even kraft salad dressings

take your peanutbutter, mix it with eggwhites and protein.. better than milk.. tastes like pudding

and this is bodybuilding.. whats a fricken recipe?
Chicken potato and broccoli is jsut that.. eat it

[Praetorian]

Just eat it!!!
p ;o)

[ironwill]

Honestly, if you are carb counting, just add the carbs you count from the sauces into the count....hell thats what most of us do anyways.....You arent going into a contest, but if you are that worried about it, then eat then count them, enjoy life, have fun, and dont worry about a bit of ketchup or bbq sauce etc....
Milk is ok, as long as you are counting those calories as well, and understand that it turns to sugar once consumed, but the calories add up fast...Some folks have reactions to pasteurized non raw milk, they get soft in the midsection, and get gastric problems etc, as most of the good bacteria are destroyed, and makes it harder for the body to break down....I have to hide my milk on myself when counting calories, as i love it so much, it gets out of control fast....lol...
but honestly, dont worry about a bit of sauces etc ....just enjoy your food, and count the calories appropriately, it wont make much of a difference at all...Now if you were 6 weeks out from contest, then thats a whole different story....
I just ate 3/4 lb of eye of round steak, and put ketchup and bbq sauce on it, and just ate a bit less potatoe perogies....lol....
I can still see my abs....:hu

[andrewT]

go to a grocery store and start reading labels.. there is a tonne of products out there with zero carbs and low fat.. check out walden farms.. even kraft salad dressings

take your peanutbutter, mix it with eggwhites and protein.. better than milk.. tastes like pudding

and this is bodybuilding.. whats a fricken recipe?
Chicken potato and broccoli is jsut that.. eat it

I have done that before. I have tried every single Walden farms bbq sauce and they taste so artificial it is sickening lol. If you can stomach that stuff then kudos to you
when I say "recipe" just looking for ideas that people use to add flavour to their foods without adding a shit tonne of garbage cals to it (not entire recipes.)
Your right chicken, potatoe and broccoli is just that. And I do eat it, but I feel like an inmate without adding much flavour to it.


Just eat it!!!
p ;o)

will do!


Honestly, if you are carb counting, just add the carbs you count from the sauces into the count....hell thats what most of us do anyways.....You arent going into a contest, but if you are that worried about it, then eat then count them, enjoy life, have fun, and dont worry about a bit of ketchup or bbq sauce etc....
Milk is ok, as long as you are counting those calories as well, and understand that it turns to sugar once consumed, but the calories add up fast...Some folks have reactions to pasteurized non raw milk, they get soft in the midsection, and get gastric problems etc, as most of the good bacteria are destroyed, and makes it harder for the body to break down....I have to hide my milk on myself when counting calories, as i love it so much, it gets out of control fast....lol...
but honestly, dont worry about a bit of sauces etc ....just enjoy your food, and count the calories appropriately, it wont make much of a difference at all...Now if you were 6 weeks out from contest, then thats a whole different story....
I just ate 3/4 lb of eye of round steak, and put ketchup and bbq sauce on it, and just ate a bit less potatoe perogies....lol....
I can still see my abs....:hu

Thanks Will, I appreciate the advice.

Thanks for all the help guys! I needed it!

[natenator]

Heres a piece of advice. Hire someone. I can tell that you'll be not much further ahead a year from now than where you are currently.

More than a few guys on this forum can help you. I personally recommemd Praetorian having worked with him in the past but im sure others are good too.

[andrewT]

Heres a piece of advice. Hire someone. I can tell that you'll be not much further ahead a year from now than where you are currently.

More than a few guys on this forum can help you. I personally recommemd Praetorian having worked with him in the past but im sure others are good too.

ouch!! lol have faith man!
I understand what your saying for sure, but I would like to give it a go myself again. Seeing as I have come pretty far on my own.
I am not looking to compete for at least a few more years, maybe once I have a more mentionable base on my frame, or get stuck I will hire someone.

hopefully that didn't offend anyone

[natenator]

It was not intended as a dig on you at all. Just my own experience seeing MANY people in this game try to figure it out only to end up spinning their wheels. Plus, the benefit of paying someone is you'll follow what they say and not make excuses. This was me until a week ago. Summer of me not working and just studying i'd have 4 good days, two bad days, 2 good days and 3 bad ones. No accountability so i hired P again. Not because i cant do it myself (although he is good) but because i needed the accountability.

Food for thought: one of the very first things Fouad Abiad did when he decided to pursue bodybuilding was hire someone. He didnt want to waste time "figuring it out". He wanted results, not a guessing game.

Thats all i'll say on the subject. I'd seriously consider it bud.


ouch!! lol have faith man!
I understand what your saying for sure, but I would like to give it a go myself again. Seeing as I have come pretty far on my own.
I am not looking to compete for at least a few more years, maybe once I have a more mentionable base on my frame, or get stuck I will hire someone.

hopefully that didn't offend anyone

[andrewT]

It was not intended as a dig on you at all. Just my own experience seeing MANY people in this game try to figure it out only to end up spinning their wheels. Plus, the benefit of paying someone is you'll follow what they say and not make excuses. This was me until a week ago. Summer of me not working and just studying i'd have 4 good days, two bad days, 2 good days and 3 bad ones. No accountability so i hired P again. Not because i cant do it myself (although he is good) but because i needed the accountability.

Food for thought: one of the very first things Fouad Abiad did when he decided to pursue bodybuilding was hire someone. He didnt want to waste time "figuring it out". He wanted results, not a guessing game.

Thats all i'll say on the subject. I'd seriously consider it bud.

now that you put it like that that sounds like a real good idea.

I will consider it, your arguement makes a lot of sense!

[Dryvrgrl]

if eating flavourless food is too hard for you, throw it in a blender and drink it

[andrewT]

if eating flavourless food is too hard for you, throw it in a blender and drink it

I have done that a few times.
Its not too hard for me, i do it everyday. I just wouldn't MIND some flavour.

[Praetorian]

I have done that a few times.
Its not too hard for me, i do it everyday. I just wouldn't MIND some flavour.\

I dont understand why you are eating flavourless food...as a BB who's job it is to eat I make it a point to eat tasty food..whether dieting or gaining it really makes little difference...if you are not eating tasty food you are doing it all wrong...time to learn to cook.
P