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11 Weeks Out Current Diet

gibsonj4

gibsonj4

Member
Hey, been awhile since I posted on here life has been pretty hectic (graduated from college/new job/got married/new baby) whoooo lol Anyways, one of my friends convinced me to do my first natural competition and I wanted some opinions of my current diet. Here is what it looks like currently with all macros:

[TABLE="width: 455"]
[TR]
[TD]Breakfast (8:00)[/TD]
[TD]Cals[/TD]
[TD]Carbs[/TD]
[TD]Prot[/TD]
[TD]Fat[/TD]
[/TR]
[TR]
[TD]1 Cup Oatmeal[/TD]
[TD="align: right"]300[/TD]
[TD="align: right"]54[/TD]
[TD="align: right"]10[/TD]
[TD="align: right"]6[/TD]
[/TR]
[TR]
[TD]1 Cup Egg Whites[/TD]
[TD="align: right"]133[/TD]
[TD="align: right"]5[/TD]
[TD="align: right"]26[/TD]
[TD="align: right"]0[/TD]
[/TR]
[TR]
[TD]5 Fish Oil Capsules[/TD]
[TD="align: right"]50[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]5[/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]Shake (10:30)[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]2 Scoops Whey[/TD]
[TD="align: right"]240[/TD]
[TD="align: right"]18[/TD]
[TD="align: right"]40[/TD]
[TD="align: right"]2[/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]Lunch (12-1245)[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]1/2 cup grits[/TD]
[TD="align: right"]260[/TD]
[TD="align: right"]58[/TD]
[TD="align: right"]6[/TD]
[TD="align: right"]1[/TD]
[/TR]
[TR]
[TD]6oz. Chicken Breast[/TD]
[TD="align: right"]165[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]33[/TD]
[TD="align: right"]5[/TD]
[/TR]
[TR]
[TD]1 Cup Spinach or Broccoli[/TD]
[TD="align: right"]30[/TD]
[TD="align: right"]4[/TD]
[TD="align: right"]2[/TD]
[TD="align: right"]0[/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]Shake (3:30)[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]2 Scoops Whey[/TD]
[TD="align: right"]240[/TD]
[TD="align: right"]18[/TD]
[TD="align: right"]40[/TD]
[TD="align: right"]2[/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]Dinner (6:00)[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]6oz. Chicken Breast[/TD]
[TD="align: right"]165[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]33[/TD]
[TD="align: right"]5[/TD]
[/TR]
[TR]
[TD]1/2 Cup Grits[/TD]
[TD="align: right"]165[/TD]
[TD="align: right"]58[/TD]
[TD="align: right"]6[/TD]
[TD="align: right"]5[/TD]
[/TR]
[TR]
[TD]1 Cup Spinach or Broccoli[/TD]
[TD="align: right"]30[/TD]
[TD="align: right"]4[/TD]
[TD="align: right"]2[/TD]
[TD="align: right"]0[/TD]
[/TR]
[TR]
[TD]5 Fish Capsules[/TD]
[TD="align: right"]50[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]5[/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]Workout (8:00pm.)[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]1 Tbsp. Gatorade[/TD]
[TD="align: right"]50[/TD]
[TD="align: right"]14[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]0[/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]Post-Workout (9:00pm)[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]6oz. Chicken Breast[/TD]
[TD="align: right"]165[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]33[/TD]
[TD="align: right"]5[/TD]
[/TR]
[TR]
[TD]1 Cup Oatmeal (Dry)[/TD]
[TD="align: right"]300[/TD]
[TD="align: right"]54[/TD]
[TD="align: right"]10[/TD]
[TD="align: right"]6[/TD]
[/TR]
[TR]
[TD]1 Cup Spinach or Broccoli[/TD]
[TD="align: right"]30[/TD]
[TD="align: right"]4[/TD]
[TD="align: right"]2[/TD]
[TD="align: right"]0[/TD]
[/TR]
[TR]
[TD]5 Fish Oil Capsules[/TD]
[TD="align: right"]50[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]5[/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]Before Bed (11:00pm)[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]1 Cup Large Curd 2% CC[/TD]
[TD="align: right"]216[/TD]
[TD="align: right"]6[/TD]
[TD="align: right"]26[/TD]
[TD="align: right"]9[/TD]
[/TR]
[TR]
[TD]5 Fish Oil Capsules[/TD]
[TD="align: right"]50[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]5[/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[/TR]
[TR]
[/TABLE]


I also am taking:
6g AAKG Daily (3g Pre-workout/3g before bed)
Multi twice daily
200mcg Chromium Picolinate with Breakfast and Lunch

I am not currently doing any creatine but am considering adding some in. I also am going to add some Yohimbine HCL at Week 6 to start cutting. My metabolism is fast but has slowed down a bit in the last few years.

My workouts are as follows:
Day 1: Chest/Triceps
Day 2: Quads/Calves/Stairs
Day 3: Off
Day 4: Shoulders/Hamstrings/Stairs
Day 5: Back/Biceps
Day 6: Abs/Stairs/Cardio
Day 7: Stairs+Bike (Cardio)

Current Weight is around 185lbs, 5'9"

Invalid Link Removed

Thanks!-
 
Sounds fairly good to me. Typically I do the bulk of my carbs around workouts or cardio and first thing in the morning. (do not do fasted cardio). Depends how many carbs one eats tho, if eating a lot then you would spread carbs a bit more. As long as youre losing weight slowly, like 1-1.5 lbs a week, and your strength is staying decent, you should be good. Don't eliminate lifting heavy during your cutting too, good luck
 
Firmanator said:
Sounds fairly good to me. Typically I do the bulk of my carbs around workouts or cardio and first thing in the morning. (do not do fasted cardio). Depends how many carbs one eats tho, if eating a lot then you would spread carbs a bit more. As long as youre losing weight slowly, like 1-1.5 lbs a week, and your strength is staying decent, you should be good. Don't eliminate lifting heavy during your cutting too, good luck
Click to expand...
Yeah I usually do cardio twice a week right now but I'm going to up that as I think I need to be losing fat a little quicker. I try to do carbs around workouts but since I'm working 9-5 and my workouts are usually late evening, I don't usually get that luxury. Still lifting heavy an I think I'm lifting heavier now than I did before I started dieting since I have more of an end game or goal.
 
The time of day doesn't matter...if youre lifting or doing cardio you need carbs before and after. That's what your body should be using for energy an this will spare muscle from being metabolized for energy. You will also need them to have the energy to lift heavy
 
Firmanator said:
The time of day doesn't matter...if youre lifting or doing cardio you need carbs before and after. That's what your body should be using for energy an this will spare muscle from being metabolized for energy. You will also need them to have the energy to lift heavy
Click to expand...

True,I try not to consume that many carbs close to bed because if I do, I tend to store them as fat easier. I also have never noticed any real difference eating a lot of carbs close to workouts versus eating them earlier in the day but of course everyone is different as far as how they utilize energy.
 
Yeah, I wouldn't worry about carbs at night, it's a myth. If you're depleted from training your body will utilize them not store them. I'd recommend at least doing an occasional carb refeed
 
grits dude-corn product, totally worthless, should be eating more fibrous veggies that are complex switch that to black beans
 
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