Critique my diet at college please...

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    SacDIESEL's Avatar
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    Critique my diet at college please...


    5' 7" - 170 ---Looking to maintain what I have maybe get the lower abbs to show a little more. Lift 4 days, cardio 2 days, interval and abbs 1 day.


    B-Fast (pre workout) - Steel Cut oats, 2 cups milk, cinnamin, stevia, Fish oil

    Post WO shake - Brewers Yeast 1 tbspn, Scoop ON protein, 1 cup milk

    1 hr later - Banana, 2 egg whites 1 whole egg, 15 almonds

    3 hrs later - 3 cups spring mix w/ broccoli, peppers, onions mushrooms, cherry tomatoes all tossed in, w/ olive oil and vinegar, and 8 oz chicken (grilled)

    3 hrs later - 2 cups broccoli, can of salmon/tuna, 2 tbspns salsa

    3 hrs later - 1 cup cottage cheese 2%, Half tbspn of natty pb

    (If I have a mid day snack b/c i'm stuck at class I have Natty PB on Ezekiel Bread)

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    not enough protein. grab 10 pounds of protein. if your trying to cut youll need more protein than that. Id also cut the milk. too much bloating and water retention. if you cant drop the milk go for fat free milk.
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    Yea ff milk is what I drink..
    Analysis comes out--
    2,005 Kcal
    215 PRO
    155 CHO
    65 FAT
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    Quote Originally Posted by SacDIESEL View Post
    Yea ff milk is what I drink..
    Analysis comes out--
    2,005 Kcal
    215 PRO
    155 CHO
    65 FAT
    that looks good to me. your carbs didn't seem as high as 155 at all, which says to me that you've picked some slow carbs, which are always good.

    but man, you're gonna mug yourself with that HALF TBSP of peanut butter. NO ONE, and i mean NO ONE can eat just a half a tbsp. of that shlt! you'll end up eating more than you think. it's a scientific impossibility to open a tub and eat just that much. hahahahaha.
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    hahaha i know what u mean but I estimated half of tbsp cuz i use a tsp and i scoop out a heaping glob with the teaspoon and mix with CC...This is my go to pre bed snack as it stays with u for a while.
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    Quote Originally Posted by SacDIESEL View Post
    hahaha i know what u mean but I estimated half of tbsp cuz i use a tsp and i scoop out a heaping glob with the teaspoon and mix with CC...This is my go to pre bed snack as it stays with u for a while.
    Do you like cottage cheese?
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    yea....
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    Could be used as a great alternative for your last meal....
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    yea it is my last meal w/ natty pb
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    I calculated your maintenance calories and it looks like you should be eating more like 2600. Are you losing weight on your current diet? Your activity level may be lower than what I calculated it as, so you really could maintain at 2000. However, if you want to see more lower abs, increasing protein (like everyone has been saying) and or carb cycling can really help with that. Also total body workouts can help you drop fat. Minimizing seated, laying or isolation movements and replacing them with standing can really help your abs all the way around.
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    low carb is hard for me as i love my fruits and veggies and no matter what i end up around 100 carbs even if i cut out breads and oats
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    i also have 1 refeed day in which i consume whatever i want...never calculated how many cals b/c it would make me sick haha but it seems to really work as the next day I seem to have my best workout of the week...I really feel an energy difference
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    It can be very beneficial to have a cheat day occasionally- It really does help with refueling your body.

    I think you would really like carb cycling. You are able to eat complex carbs and sugars in the morning and after working out (since your body can best use them at those times of the day) and in the afternoons you stick to veggies. I find that it keeps my cravings for junky food at a low and my workouts are always really energized because I've had some form of complex carbs for breakfast. You can maintain weight or loose weight while Carb Cycling, depending on how many cals you consume a day
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    Sorry this is a little off top but is it difficult for you to stick to a strict diet in college i am getting ready to go and am worried bout bein able to get lean meats and complex carbs
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    Getting complex carbs at college shouldn't be difficult at all. Lean meats on the other hand... You'll really have to keep your eyes out. May even want to pick it up on your own. Canned tuna, chicken are cheap. Eggs are good too.
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