My Diet Plan
- 02-12-2013, 10:59 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, 11:04 AM
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, 09:01 PM
02-14-2013, 12:01 PM
02-14-2013, 03:33 PM
02-14-2013, 05:11 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, 07:39 PM
02-14-2013, 07:54 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, 07:58 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, 08:56 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, 10:10 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, 10:23 AM
02-15-2013, 11:02 AM
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, 11:23 AM
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, 02:02 PM
02-18-2013, 02:51 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, 03:24 PM
02-18-2013, 04:27 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, 04:34 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, 05:52 PM
02-18-2013, 06:00 PM
02-18-2013, 06:09 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, 06:30 PM
02-18-2013, 06:41 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, 07:36 PM
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