My Diet Plan
- 02-12-2013, 11:59 AM
My Diet Plan
Diet is pretty good. Aside from a sandwich here and there or food I eat at weddings (I am a DJ). About once or twice a month I eat a "wedding" dinner that is usually very calorie dense - but if you were offered a prime rib or sea bass would you say no? I pack my own dinners but would love some good "lunch-bag" meals.
Here are my usual shopping list items:
chicken breast - grilled/baked
low fat/skim milk
almond, almond/coconut milk
low fat mozzarella shredded chz
fat free cottage cheese and greek yogurt
home made pasta sauce with lean meats and veggies
lo-carb tortilla wraps
whole grain pasta
Yukon gold potatoes
Extra Virgin Olive oil
Protein shakes - Dymatize Whey (choc and vanilla) and Casein (choc)
- 02-12-2013, 12:04 PM
8oz milk or almond milk
1/3 c dry oats
1 scoop choc whey
1 serv BCAA
8 oz milk
2 scoops whey (vanilla)
few slices mango
1/3 dry oats
1 serv BCAA
1 Tbsp honey
assorted meals throughout the rest of day
I'll start my diet log and post it soon
02-13-2013, 10:01 PM
02-14-2013, 01:01 PM
02-14-2013, 04:33 PM
02-14-2013, 06:11 PM
Are you telling me my original list compared to this list wouldn't offer noticeable results. I'm displaying the quality of my calorie sources.
The list is to show my food choices. Portions and nutrition info will come later. what are you missing?
02-14-2013, 08:39 PM
02-14-2013, 08:54 PM
for the love of god tell me you understand this otherwise I'd rather you not post anything. Looking for "helpful" feedback.
02-14-2013, 08:58 PM
and before you tell me you can get your protein, carbs and fats on the "**** list" consider the amount of saturated fats and sodium you'd take in as well. So the point isn't just getting X amount of Pro, Y amount of carbs and Z amount of unsat fats - it's about taking in clean calories. Therefore my list outlines my basic foods. Now if you or anyone else would like to offer additional options at this point I'm all ears. With my list of options I will put together my meals and record meal timing and nutritional data.
02-14-2013, 09:56 PM
i didnt say they werent going to do anything to your overall health but you stated in your original post that you thought a sandwhich was bad so i was informing you that there is no "bad" food except trans fats. and what is wrong with sodium and saturated fats?
02-15-2013, 11:10 AM
As far as sodium: Sodium is fine up until a point. Too much sodium is unhealthy - high blood pressure/hypertension...among other things
Saturated Fats: I assume you know there are several types of fats that are broken into two categories for this point and they are "good" and "bad" fats. Unsat fats are good while all others are bad (generally speaking). I have high cholesterol so saturated fats are a huge no-no when possible.
So when looking at my two food lists, I hope you see the difference between the choices I've outlined and the importance of making the right choices.
02-15-2013, 11:23 AM
02-15-2013, 12:02 PM
7-10 g of sodium - with those numbers you dont need a history of hypertension to develop it. You're 19 - why wouldn't your numbers be good? I'm 33 so I have to be smarter than I was at your age.
02-15-2013, 12:23 PM
to be fair I could have explained I want to eat healthy to have steady energy, to make lean gains and lose bf.
02-15-2013, 03:02 PM
02-18-2013, 03:51 PM
Eat whatever works for you. Low fat, high carb high protein diet has kept me lean while giving me very slow gains in mass. As a rule, I'm honestly starting to believe that everything I read in Arnold's book is golden. He recommends 40/40/20 split. For most people, this is ideal. For me, it could work well for bulking, although I have been leaning toward 50% carbs, 30% proteins and 20% fats lately in trying to experiment with what works quickest for mass gains.
I'm starting to think DBOL is what works quickest, lol. At my genetic level, things happen so slowly now. It sucks.
02-18-2013, 04:24 PM
02-18-2013, 05:27 PM
And since ratios are important, why aren't percentages? They are different ways to measure the same thing...
40% carbs to 40% protein is a 1:1 ratio... I'm not following why you recommend not using numbers to track and form a diet because ratios between foods has an impact on your insulin-glucagon axis which in turn largely effects your muscle building and fat burning ability.
02-18-2013, 05:34 PM
if you use percentages for fat/carb/protein the ratios will be way off. say you have 2 people that weight 170 pounds. one is completely sedentary and takes in 2400 calories the other is extremely active and takes in 4000 calories. do you see how this would throw your macros way off if you go by percentages?
02-18-2013, 06:52 PM
02-18-2013, 07:00 PM
02-18-2013, 07:09 PM
As a general rule, for most people what works better than percentages are:
1 gram Protein per lb BW(minimum)
.5 gram Fat per lb BW (minimum)
Rest of calorie total from Carbs
This can obviously be toyed with for your personal body type but is generally a better idea than a Percentage. His point is valid in that a 40/40/20 split will be very skewed based upon calorie goal.
4000 kCal at 40/40/20 will be high in protein while the same split at 2500 kCal will be ridiculously low in fats.
02-18-2013, 07:30 PM
02-18-2013, 07:41 PM
maybe the best way to sum it up is to say this: Find an appropriate ratio scheme that fits your diet and exercise goals and that makes you feel good. If a 4000 cal diet is giving you too much protein then lower the calories.
02-18-2013, 08:36 PM
02-18-2013, 08:38 PM
02-18-2013, 10:44 PM
I get what ya'll are saying. There is a problem with the argument though.
Someone who needs 2000 calories a day doesn't need as much fats, carbs or protein in general to maintain health as a person who needs 6000 calories per day. If 20% fats is healthy for a 250lb guy, it should also be healthy for a 150lb guy. If eating 40% protein is adequate for a 250lb guy on any given diet, then 40% protein should also be adequate for a 150lb guy.
Does not everyone in the room understand that percentages are a type of measurement that is not tied to a specific unit of measure? Percentaged translate to any size person...
Just because my 20% fat intake is 1000kcals less in per day compared to some other guy doesn't mean that I'm "knocking my macros out of wack". They are very much the same exact macros. I am not following what you guys are trying to say. The whole point of using percentages is so that it never gets knocked out of wack. I can't go around telling people to eat 250g protein daily to build muscle, because in some cases that is true and some it isn't. Yet I can say, eat 40% in protein. That applies every where.
Percentages don't decide how big the pie is. They only decide how it is sliced.
02-18-2013, 11:32 PM
Percentages are not good for everyone. Especially 40/40/20.
I fairly regularly top 4000 kCal a day. For a 40/40/20 split it would have me eating 400g Protein at a bodyweight of 165-170. Which is WAY more than I could utilize for tissue repair.
While eating at 1-1.5g protein per lb I could have only 250g tops and eat more fats, and more importantly carbs (glycogen replenishment as I workout 2x a day)
40/40/20 = not adaptable in many situations.
02-19-2013, 12:49 AM
the ratios are based on what many individuals have found to be healthy balances of macros - there are several splits. Some splits are radical such as in the case of an adkins diet while low fat diets are greatly different. Fueledpassion did a good job explaining what I tried to explain. No matter how you look at ratios, we have ratios in each meal every day. it is believed to be efficient and easiest on our system to keep the ratio in (regular) balance as well as to keep a regular eating cycle with good variety of healthy choices. Therefore, while variance will occur, to have a goal of xx/yy/zz ratio is important. The diets of "double" caloric needs:expenditure tend to be short term but still (by nature) have a ratio and that ratio needs to be thought out.
Fuel's example of 40/40/20 isn't the only example - he said it's what he uses now in his training. It may be what split his body uses best and he may not change it no matter the caloric intake.
So many people pick a total caloric intake arbitrarily...
Try building your diet around what your body needs. If a well known, healthy ratio leaves you with a massive intake of excess protein or fat then more than likely you are trying to consume way too many calories and it's not a problem with the ratio outlined.
Guys, there is too much evidence to support the ratio method as opposed to the meathead idea of "just f'in eat a ton of calories. While I'm not much more than a meathead, I at least know the value and importance in fine tuning my ratios to discover what allows me to feel and perform at my best.
If you don't believe me, just look up some well-known healthy diets and do the ratio splits. I bet you'll see a trend.
02-19-2013, 04:54 AM
Of course there are outliers and whatnot, but there is a whole other side to the story. Next time you get blood tests done, ask for a more in-depth blood test detailing LDL-C and LDL-p rather than relying on just cholesterol numbers as these numbers vary under different circumstances. What you do not want is an increase in LDL-p so if this increases, find ways to lower this.
Jim posted what should be considered minimums and altered based on preference (higher rather than lower) and whatever suits you.
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