Check/Rate my Diet

  1. Registered User
    zodiiac523's Avatar
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    Thumbs up Check/Rate my Diet


    Currently 5'8'' at about 180 with about 14% BF, trying to recomp down to about 10-12%...

    Currently Running
    Natadrol
    HGenerate
    Creatine
    Beta Alanine
    Fish oil
    Multi
    Vit C,D,E
    NA-RALA

    Workout Days (4 Days/sat,mon,wed,fri)

    Breakfast
    4 egg whites
    2 Whole Eggs
    1 cup Oats (1 scoop protein for flavor)
    1 cup almond Milk (in the oats)

    Snack
    8 oz Tuna/Chicken
    1 cup Brown Rice/Whole Wheat Noodles
    1/4 cup feta Cheese

    Lunch
    8-10 oz Chicken/Turkey
    4 oz sweet Potato or 1 cup Brown Rice/Whole Wheat Noodles

    Pre-Workout
    1.5 Scoops Whey
    1 cup oats

    Post Workout
    2 scoops Whey
    1/2 cup oats
    1 scoop Perfect carb

    Diner
    8 oz Red Meat
    1-2 cups broccoli

    Pre-Bed
    2 tbsp PB/Almond Butter
    1/2 cup CC
    -or-
    1 scoop Casein
    1 cup almond milk
    1 tbsp PB/Almond Butter
    ----------------------------------

    Off Days (3 days/sun,tue,thu)
    Breakfast
    4 egg whites
    2 Whole Eggs
    1 cup Oats (1 scoop protein for flavor)
    1 cup almond Milk (in the oats)

    Snack
    8 oz tuna/Chicken
    1 cup whole wheat noodles/brown rice

    Lunch
    8-10 oz Chicken/Turkey
    1 cup Brown Rice/Whole Wheat Noodles

    Snack
    1.5 scoops whey
    1 cup almond milk
    2 tbsp peanut butter
    1 banana

    Diner
    8-10 oz Chicken/Turkey/Fish
    1-2 cups broccoli

    Pre-Bed
    2 tbsp PB/Almond Butter
    1/2 cup CC
    -or-
    1 scoop Casein
    1 cup almond milk
    1 tbsp PB/Almond Butter

    Rate it and add suggestions please...

    I seem to post my diet plan every 2 months or so.. maybe im insecure? haha

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    Exposure's Avatar
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    Quote Originally Posted by zodiiac523 View Post
    Currently 5'8'' at about 180 with about 14% BF, trying to recomp down to about 10-12%...

    Pre-Bed
    2 tbsp PB/Almond Butter
    1/2 cup CC
    -or-
    1 scoop Casein
    1 cup almond milk
    1 tbsp PB/Almond Butter
    IMO... 1 Cup CC and 1tbsp of PB.

    It may even be cheaper like that. I know the CC I eat is $3.00 for 6 1/2 cup servings. After the PB it may be around 75 cents for your pre-bed meal. I just don't like the idea of the CC and the 16-18g of fat right before bed. 8 is enough IMO.
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    PublicEnemy's Avatar
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    What is your daily caloric intake/expenditure versus your desired caloric intake? Macros?

    And out of curiosity, any particular reason you have 4 egg whites and 2 whole eggs instead of all whole eggs for breakfast?
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    chocolatemilk's Avatar
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    I would cut creatine out of the list so you don't have any water retention in you for that dryer shredded look of a person with low bf%.
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    TimberLakers's Avatar
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    Looks like all good food choices.

    A breakdown of your total calories vs. maintenence calories would be helpful - as I see plenty of opportunity above to trim excessive calories, but only if necessary.
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    TimberLakers's Avatar
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    Quote Originally Posted by chocolatemilk View Post
    I would cut creatine out of the list so you don't have any water retention in you for that dryer shredded look of a person with low bf%.
    Water retention is usually confined in the muscles. The "bloat" effect is applicable for some people, but not all. Regardless, the benefits far outweigh - if you need to reduce water retention, cut out creatine intake for a week or so, and that should do it. For me, visually, there is no difference on / off.
  7. Registered User
    zodiiac523's Avatar
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    ok here is a rough breakdown of macros on workout day
    Fat = 95g
    Carbs= 300
    Pro = 325

    total Cals in = 3400
    Maintenance = 3250 (rough estimate on a quick google searched calculator)

    Not sure what my expenditure is exactly, i have a very active job that i work 4-5 days a week where i am outside constantly walking/moving, and my workout routine is full body that takes quite a bit out of me and do 20-25 mins of hiit after each lift... I imagine i burn through quite a few calories on a normal day..
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    TimberLakers's Avatar
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    Quote Originally Posted by zodiiac523 View Post
    ok here is a rough breakdown of macros on workout day
    Fat = 95g
    Carbs= 300
    Pro = 325

    total Cals in = 3400

    Not sure what my expenditure is exactly, i have a very active job that i work 4-5 days a week where i am outside constantly walking/moving, and my workout routine is full body that takes quite a bit out of me and do 20-25 mins of hiit after each lift... I imagine i burn through quite a few calories on a normal day..

    Yeah, for a recomp you're probably spot on. Ideally a recomp will have calories expended equal to calories required, perhaps 50 to 100 calories in defecit.

    Your main focus should be low GI carbs, lean meats, and low (high quality) fats - which you seem to have in check. I'm not going to hate on the red meat, because I know a lot of you guys swear on that.
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    chocolatemilk's Avatar
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    Yea red meat eaten by someone working out with good training promotes test and test promotes fat loss..

    You could even give keto a try.

    I personally blow up on creatine and see a huge physical difference when on and off. Coming off, I look ripped and dry. Coming on I have a wet bulk look.
  10. Registered User
    zodiiac523's Avatar
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    Quote Originally Posted by TimberLakers View Post
    Yeah, for a recomp you're probably spot on. Ideally a recomp will have calories expended equal to calories required, perhaps 50 to 100 calories in defecit.

    Your main focus should be low GI carbs, lean meats, and low (high quality) fats - which you seem to have in check. I'm not going to hate on the red meat, because I know a lot of you guys swear on that.
    Man i was eating red meat every night for diner there for about 2 months. I just recently slowed down on it stuff gets expensive, I get free Chicken Breasts which is awesome so i throw those in on my rest days now instead.. also worth mentioning that i cook everything in 1/2 tbsp - 1 tbsp of EVOO/Coconut oil, i didnt add that to my macros because i figure there is only a small amount of it making it to my body considering how most of it is in the pan still after frying..
  11. Registered User
    zodiiac523's Avatar
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    Quote Originally Posted by chocolatemilk View Post
    Yea red meat eaten by someone working out with good training promotes test and test promotes fat loss..

    You could even give keto a try.

    I personally blow up on creatine and see a huge physical difference when on and off. Coming off, I look ripped and dry. Coming on I have a wet bulk look.
    I did in the past, not something im wanting to try again... haha i lost alot of bf that way but was miserable..
  12. Registered User
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    Quote Originally Posted by zodiiac523 View Post
    I did in the past, not something im wanting to try again... haha i lost alot of bf that way but was miserable..
    Haha I hear you man.. I'm trying it for two-three weeks to rip some bf off quickly and then slowly introduce about 70-80 g of carbs a day to maintain a lower bodyfat. Then a SD cycle where carbs are upped to the max. All this preparation so I can keep my bf down while on SD gaining mad weight. It's b****.

    Very carb sensitive myself.. If I eat one slice of pizza I look like a damn anaconda digesting a hippo (just picture that and you'll know what I mean lol) severe bloats.
  13. Registered User
    zodiiac523's Avatar
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    Quote Originally Posted by chocolatemilk View Post
    Haha I hear you man.. I'm trying it for two-three weeks to rip some bf off quickly and then slowly introduce about 70-80 g of carbs a day to maintain a lower bodyfat. Then a SD cycle where carbs are upped to the max. All this preparation so I can keep my bf down while on SD gaining mad weight. It's b****.

    Very carb sensitive myself.. If I eat one slice of pizza I look like a damn anaconda digesting a hippo (just picture that and you'll know what I mean lol) severe bloats.
    haha good luck bro.. it takes quite a bit to bloat me, i would look like that by the end of my carb up days while i was running keto.. it is a pretty disgusting thing to see looking in a mirror.. like the top of the abdomen sticks out further than chest and even lower abdomen kinda crazy looking..
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    Quote Originally Posted by zodiiac523 View Post
    haha good luck bro.. it takes quite a bit to bloat me, i would look like that by the end of my carb up days while i was running keto.. it is a pretty disgusting thing to see looking in a mirror.. like the top of the abdomen sticks out further than chest and even lower abdomen kinda crazy looking..
    You know exactly what I'm talking about haha. Thanks man good luck to you on your fitness goals as well bro.
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    i like it, looks pretty similar to what i do. nice variety!
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    Quote Originally Posted by julius kelp View Post
    i like it, looks pretty similar to what i do. nice variety!
    thanks bro, without variety things get old quick so i try to keep it as fresh as i can.. haha
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    I wanna eat like that and lose weight lol.

    Keto is rough though. Any diet low on carbs will sapp the focus and energy from you. Might hinder work and the workout as both seem intensive. But by the looks of it you burn off more carbs than you eat. Looking good. Let us know how your recomp goes. Good luck!!!
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    I don't think 1-2 cups of broccoli is enough veggies a day. Toss 1/4lb of spinach (precooked) in there at the least. Why does everyone stay away from the veggies?
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    Quote Originally Posted by wearedbleedblue View Post
    I don't think 1-2 cups of broccoli is enough veggies a day. Toss 1/4lb of spinach (precooked) in there at the least. Why does everyone stay away from the veggies?
    yea i thought this would come up, i honestly dont mind veggies its just the convenience factor comes in with it for me, i can only pack so much in my lunch box and its busting out as is.. I totally agree that im lacking veggies though, maybe ill just throw about 1/2 cup green veggies in on top of my chicken and another 1/2 cup or so in with my 1st snack... it will be a cluster ****ed snack and lunch though, the veggies would literally be laying on top of the meat..
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    julius kelp's Avatar
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    variety is the spice of life. you could eat as much damn broccoli as you like as far as i know. i throw down a couple of spoons of psyllium right before bed. usually throw in a spoon of casein powder & crushed flax.
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    I did KETO and was fine. You have to increase fats depending on energy levels. I would keep the creatine. No reason to drop it. I would also eat whole eggs. Other than that keep up the good work.
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    zodiiac523's Avatar
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    6 whole eggs seem over kill to me. Also only eating 2 seems like a waste of the other 4 I only eat the whites of. Any reason behind eating all whole?
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    I really think this diet would work out well for me. However, any modifications I should think about to try and cut down bodyfat?
  24. Registered User
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    Quote Originally Posted by Nistin View Post
    I really think this diet would work out well for me. However, any modifications I should think about to try and cut down bodyfat?
    just adjust the carbs accordingly, if your losing too slowly take some out and replace with green veggies..
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    How about 3 or 4 whole eggs and some trader joes turkey bacon. Its smoked dark meat turkey with only 1 gm fat, and no sat. fat. Its all protein with no nitrates or nitrites. That will add lean protein to your breakfast meal.
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    Quote Originally Posted by Cooky32 View Post
    How about 3 or 4 whole eggs and some trader joes turkey bacon. Its smoked dark meat turkey with only 1 gm fat, and no sat. fat. Its all protein with no nitrates or nitrites. That will add lean protein to your breakfast meal.
    that does sound pretty good bro, may give it a try.
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    Cool. Its good. I have been scrambling that up with 1/2 potato, and some onion chopped up. Good stuff.
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