How does this diet look?

[#8]

Meal 1
250g Egg whites
1 Scoop Whey isolate
2 packages instant oatmeal (unflavoured no sugar)

Meal 2
Protein Bar (20g protein, 11g fat, 10net carbs)
1 green apple

Meal 3
1 cup ground chicken / sirloin steak mixture (2/3 chicken to 1/3 steak)
1/3 cup whole grain brown rice
1 cup brocolli

Meal 4
Same as meal 2

Meals 5/6
Same as meal 3

PWO shake (taken 5 days per week consumed immdiately after training)
42 grams whey isolate
70ish grams dex

Im looking to start maintaining as much muscle as possible while losing some stubborn belly fat. I currently am about 216 lbs with a 32 inch waist. I think I can shave my waist down to a 30 and still maintain 200+. How does my diet look so far? I will be adding / taking away as I progress to judge what I need to lose / add for greater success.

Informed opinions only please.

[canadianmuscle0803]

that looks pretty good to me bro.

[#8]

Do I need to add a shake before bed? On workout days I sometimes like to take a shake immediately before I go to bed in hopes of maximizing my sleep muscle build. Does this really help or am I taking in unnecessary cals right before bed?

Night time shake consists of 46g protein/1g carbs/0.5g fat in the form of:

250g egg whites
1 scoop whey isolate

[natenator]

^^ I agree but I'd lose the apple personally.

I'd also drop the dex post-workout. Not diet I've ever been on (by either Laura Binetti or Fouad Abiad) has ever had me consuming ANY type of simply sugar not even in postworkout.

[#8]

^^ I agree but I'd lose the apple personally.

I'd also drop the dex post-workout. Not diet I've ever been on (by either Laura Binetti or Fouad Abiad) has ever had me consuming ANY type of simply sugar not even in postworkout.

what carb can i use to replace the dex with? waxy maize? fruit?

[natenator]

what carb can i use to replace the dex with? waxy maize? fruit?
Nothing. You don't need it. Pre and post workout nutrition is seriously overrated. When I diet I get my 6 meals and it's up to me as to how I structure my workout around them. I don't have any pre or postworkout "meals".

[WORLD]

Don't lose the apple. Fruits are an important part of a healthy diet.

Have you ever tracked your calories? If so, what are your maintenance calories? You should start by finding those and begin eating consistently just below that number. If you're not making progress then keep lowering them. Other than that, I think you're bang on with the types of foods you're consuming.

It's contraversial, but many believe that consuming a slow digesting protein shake such as casein will be beneficial throughout the night while you're fasting. I always drink a big shake before bed consisting of lots of fats, protein (whey and cesein) and the sugar that I can't avoid from the milk.

My advice is still to track your calories. It's really not that hard.

[WORLD]

Nothing. You don't need it. Pre and post workout nutrition is seriously overrated. When I diet I get my 6 meals and it's up to me as to how I structure my workout around them. I don't have any pre or postworkout "meals".

Another contraversial topic right there. Whether or not pre and post workout shakes are important. Others swear that you should drink one during as well.

[natenator]

I don't count calories at all. Bulking or dieting. I have a set meal plan that gets adjusted if progress isn't being made. If I am bulking, each week I up the calories (or decrease) depending on what the scale and mirror are showing. Since I have someone else do my dieting they make the tweaks but by and large I will go about 10-12 before any tweaks to it needs to be made.

[natenator]

Another contraversial topic right there. Whether or not pre and post workout shakes are important. Others swear that you should drink one during as well.
Well I am going by experience in my contest prep which has always been done by a pro that they do not include any pre or post workout nutrition as part of my diet plan. 6 meals. that's it.

[#8]

Don't lose the apple. Fruits are an important part of a healthy diet.

Have you ever tracked your calories? If so, what are your maintenance calories? You should start by finding those and begin eating consistently just below that number. If you're not making progress then keep lowering them. Other than that, I think you're bang on with the types of foods you're consuming.

It's contraversial, but many believe that consuming a slow digesting protein shake such as casein will be beneficial throughout the night while you're fasting. I always drink a big shake before bed consisting of lots of fats, protein (whey and cesein) and the sugar that I can't avoid from the milk.

My advice is still to track your calories. It's really not that hard.

thanks for the feedback. the slow absorbing albumin protein from the egg whites is why i use them. i throw in the whey so i can get them down the hatch cause egg whites on their own taste like ass. i have also chosen to take a handful of nuts and eat them right before i consume my pre bed shake in hopes of slowing the digestion even further. i have always wondered though if it was these late night snacks that hinder my ability to lose the desired weight?

[WORLD]

I don't count calories at all. Bulking or dieting. I have a set meal plan that gets adjusted if progress isn't being made. If I am bulking, each week I up the calories (or decrease) depending on what the scale and mirror are showing. Since I have someone else do my dieting they make the tweaks but by and large I will go about 10-12 before any tweaks to it needs to be made.

Thats a sweet deal. I take it you compete?

IMO, for those that haven't learned their body well enough to just guess what works (and a lot of us haven't), tracking is by far the best way to quickly find that out. Once you track calories for a while you can literally look at a plate of food and estimate what you're about to consume. By the end of the day you can literally count how many calories you've consumed and adjust accordingly.

Jersey, the calorie is KING. At the end of the day, if you're consuming more than you're burning you might have a hard time getting to that 30" waist.

[WORLD]

thanks for the feedback. the slow absorbing albumin protein from the egg whites is why i use them. i throw in the whey so i can get them down the hatch cause egg whites on their own taste like ass. i have also chosen to take a handful of nuts and eat them right before i consume my pre bed shake in hopes of slowing the digestion even further. i have always wondered though if it was these late night snacks that hinder my ability to lose the desired weight?

No problem man! I wish you good luck and show us some progress pics when you get there.

[#8]

Thats a sweet deal. I take it you compete?

IMO, for those that haven't learned their body well enough to just guess what works (and a lot of us haven't), tracking is by far the best way to quickly find that out. Once you track calories for a while you can literally look at a plate of food and estimate what you're about to consume. By the end of the day you can literally count how many calories you've consumed and adjust accordingly.

Jersey, the calorie is KING. At the end of the day, if you're consuming more than you're burning you might have a hard time getting to that 30" waist.

I dont compete at all actually, but I have some VERY important try outs coming up this summer that might make the difference between a scholarship next year to an IVY league or tier 1 school. I want my body to be a functioning machine, and since I dont mind eating strict (boring lol) I figure now is the time I should be starting to get myself in order.

[#8]

No problem man! I wish you good luck and show us some progress pics when you get there.

Im gonna take a before pic tonight actually and post it in this thread. good idea bro.

[#8]

oh just noticed you posted that quote for nate. lol my bad. no worries.

[#8]

SS what do you think?