Diet Questions!! Word!!!

zodiiac523

zodiiac523

Active member
Breakfast
6 egg whites (1/2 tbsp evoo )
1/2 cup oats (1 scoop protein powder)

Snack
2 oz unsalted peanuts
1.5 scoops whey in water

Lunch
8 oz chicken/Red meat ( 1 tbsp evoo )
1 cup brown rice

Snack
8 oz Tuna ( 1 tbsp evoo )

Pre-workout shake
1/2 cup oats
2 cups whey in water

Post Shake
2 scoops whey in water

Diner
8 oz fish/red meat (1 tbsp evoo)
1 sweet potato

Aight lads and gents, another one of these.. :sad6:.. Wanting to lose what little fat i have left, not sure on my % but im not far at all from where i want to be, this is going to be my final cut before i start a clean bulk so i have added more carbs than i normally have been running, still not too many... also running OEP + 7-keto + Dermatherm (maybe never used topical before)..
couple questions
1. Should i add 1 or 2 whole eggs in place of 2 of the whites for breakfast?
2. I do full body 3 days a week with some cardio then abs/hiit cardio 2 days. should the diet vary on my off or ab days, IE add green veggies in place of some complex carbs..
3.I fry my meats/eggs in the evoo, is that method ok, or should i add more good oil too my meals?
4.Just noticed i have no veggies in there, should i add about 1/2 cup to diner, lunch, and maybe 1 cup with the tuna?
5. does my post shake need some complex carbs? If so should i discard the sweet potatoe at diner and replace with 1 cup green veggies

any other input you want to add feel free.. all help and opinions are welcome..
 
got a quick qyestion please help, so ive recently been hitting the gym pretty hard and have lost a good amount off weight reletively fast, so 22 lbs down now and i was wondering whats the most effective way to reduce the apperence of stretch marks or getrid of them all together?
 
First off on your diet i recommend u get rid of some of the protein shakes u want whole foods over the shakes. Id recommend only having 2-3 shakes but differently like i have a shake 4 breakfast with whole foods but i do a half serving just to get a quick ten grams in then some juice to get my metabolism going but i also eat, so either your breakfast or your morning snack id recommend losing a shake and adding whole foods in there. Some people are different but i personally dont like having a protein shake before the gym i eat whole foods with protein and carbs for energy but before you lift you really only need like 10 grams of protein in my opinion others will say differently so i suggest instead of a half cup have a whole cup and an apple, after workout have a shake IMO with atleast 40 grams of protein and a bagel with some jelly on it or a bagel just quick carbs to get the protein there quicker. This is my recommendation but you can do what you want just where you take shakes out just add whole foods shakes are there to help supplement in for quickness if your on the go kind of thing if you have time to make a sandwich with lean meats high protein than forget the shake thats what you want hope this helps
 
MMAMONSTER19 said:
First off on your diet i recommend u get rid of some of the protein shakes u want whole foods over the shakes. Id recommend only having 2-3 shakes but differently like i have a shake 4 breakfast with whole foods but i do a half serving just to get a quick ten grams in then some juice to get my metabolism going but i also eat, so either your breakfast or your morning snack id recommend losing a shake and adding whole foods in there. Some people are different but i personally dont like having a protein shake before the gym i eat whole foods with protein and carbs for energy but before you lift you really only need like 10 grams of protein in my opinion others will say differently so i suggest instead of a half cup have a whole cup and an apple, after workout have a shake IMO with atleast 40 grams of protein and a bagel with some jelly on it or a bagel just quick carbs to get the protein there quicker. This is my recommendation but you can do what you want just where you take shakes out just add whole foods shakes are there to help supplement in for quickness if your on the go kind of thing if you have time to make a sandwich with lean meats high protein than forget the shake thats what you want hope this helps
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I only have 3 shakes, the protein scoop i mentioned in the breakfast is just added to the oatmeal for flavor... the pre workout shake is an hour before my workout, i realize whole food is better than shakes in most cases, but this method is cheaper and i consider oats whole food even when added to shake and not cooked, idk much about how much protein is needed pre-workout (i have always done 40-50 grams) but i will agree that whole foods offer much more nutrition...
 
AF PROUD said:
got a quick qyestion please help, so ive recently been hitting the gym pretty hard and have lost a good amount off weight reletively fast, so 22 lbs down now and i was wondering whats the most effective way to reduce the apperence of stretch marks or getrid of them all together?
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dont know where the hell this question spawned from.. haha... maybe some vit e oil.... tanning seemed do make mine less noticeable at the time i had them, mine have pretty much faded out now, i think just give them time and they will go away, and dont know for sure but drinking alot of water would probably help as well.. which you should be doing anyway..


still looking for feedback
 
zodiiac523 said:
Anyone at all offer any insight?
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To most this may not look like enough.

But to me it honestly is something I would follow. It's structure is almost Identical to something I would use. My goals are to stay lean year round and slowly gain weight.

The only suggestion I have is with BF I do 4 egg whites and at least 2 whole eggs. By eliminating the yolks, you're eliminating a lot of the best parts of the egg nutritionally speaking.

Second, I eat natural whole almonds instead of peanuts with my snack bc your body absorbs more nutrients from Almonds than it does from peanuts.

Third, this is just me, I have no more than 20g whey concentrate/isolate before I lift bc it just gives me a full feeling like I'm not burning any fat.

But all in all this is a diet I would use personally, I think it's in check
good job. (and I saw your location is TN, I'm in Nashville if you ever need a lifting partner)
 
EustisPanther said:
To most this may not look like enough.

But to me it honestly is something I would follow. It's structure is almost Identical to something I would use. My goals are to stay lean year round and slowly gain weight.

The only suggestion I have is with BF I do 4 egg whites and at least 2 whole eggs. By eliminating the yolks, you're eliminating a lot of the best parts of the egg nutritionally speaking.

Second, I eat natural whole almonds instead of peanuts with my snack bc your body absorbs more nutrients from Almonds than it does from peanuts.

Third, this is just me, I have no more than 20g whey concentrate/isolate before I lift bc it just gives me a full feeling like I'm not burning any fat.

But all in all this is a diet I would use personally, I think it's in check
good job. (and I saw your location is TN, I'm in Nashville if you ever need a lifting partner)
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thanks bro, going to add the 2 whole eggs, i thought it would be a good idea as well..

I have been thinking of switching to almonds for a while now, peanuts are just cheaper..

I seem to do fine with having my shake an hour before workout, i feel a little bloated but only lasts about 15 mins or so after drinking...

Yea bro, nashville is rite up the road from where im at (Putnam County)
 
zodiiac523 said:
thanks bro, going to add the 2 whole eggs, i thought it would be a good idea as well..

I have been thinking of switching to almonds for a while now, peanuts are just cheaper..

I seem to do fine with having my shake an hour before workout, i feel a little bloated but only lasts about 15 mins or so after drinking...

Yea bro, nashville is rite up the road from where im at (Putnam County)
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sounds good, I think that will make a difference for you. I used to use just the egg whites and I always felt drained for some reason.. Like I hadn't gotten enough nutrients. How many grams is your Pre-WO shake ?
 
EustisPanther said:
sounds good, I think that will make a difference for you. I used to use just the egg whites and I always felt drained for some reason.. Like I hadn't gotten enough nutrients. How many grams is your Pre-WO shake ?
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total stats of my pre-work shake is

400 cals
40 carbs
50 protein
6 fat

take it an hour before... just went grocery shopping, almonds are crazy high at wal mart, i stuck with unsalted peanuts... Im thinking about 4 oz of sweet potato at the last meal, you think thats good? or bump it up to a whole one which is about 7-8 oz.
 
zodiiac523 said:
total stats of my pre-work shake is

400 cals
40 carbs
50 protein
6 fat

take it an hour before... just went grocery shopping, almonds are crazy high at wal mart, i stuck with unsalted peanuts... Im thinking about 4 oz of sweet potato at the last meal, you think thats good? or bump it up to a whole one which is about 7-8 oz.
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for the last meal, assuming it's later evening I would stick to something like 1-2 cups steamed broccoli, or some kind of whole grain. Sweet potatoes IMO have too much sugar for a later evening meal.

And I can't really comment on the pre-wo shake. I've never been much for a pre-wo shake with alot of carbs.

1.5-2 hours before w.o. I'll eat something like 6-8oz grilled lean meat and maybe 30-50g carbs from brown rice or whole grain pasta. And a 20g Whey Isolate shake 20-30 minutes pre-wo. (Zero Fat, Maybe 1g Carbs and 20-30g Protein) That works best for me personally.
 
EustisPanther said:
for the last meal, assuming it's later evening I would stick to something like 1-2 cups steamed broccoli, or some kind of whole grain. Sweet potatoes IMO have too much sugar for a later evening meal.

And I can't really comment on the pre-wo shake. I've never been much for a pre-wo shake with alot of carbs.

1.5-2 hours before w.o. I'll eat something like 6-8oz grilled lean meat and maybe 30-50g carbs from brown rice or whole grain pasta. And a 20g Whey Isolate shake 20-30 minutes pre-wo. (Zero Fat, Maybe 1g Carbs and 20-30g Protein) That works best for me personally.
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i was thinking same for the sweet potato, I was thinking of maybe putting the sweet potato at lunch, and adding about 1 cup brown rice with the 8 oz of tuna, considering how that meal is only about a 320 cal meal as of rite now, and i always feel hungry after that meal, then stick with green veggies with diner...
 
zodiiac523 said:
i was thinking same for the sweet potato, I was thinking of maybe putting the sweet potato at lunch, and adding about 1 cup brown rice with the 8 oz of tuna, considering how that meal is only about a 320 cal meal as of rite now, and i always feel hungry after that meal, then stick with green veggies with diner...
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Can you clarify the timing for me an everything.

Post-Workout for me is usually 5:30 followed immediately by 40g whey isolate/concentrate and maybe some carbs like a medium apple. (I'm very carb sensitive : I gain fat easily)
Then dinner is 7:00 6-8 oz Lean meat Chicken Tuna turkey or 4% Fat Beef

With 1-2 cups steamed brocc. Or 20-30g of brown rice if I feel i need it to recover

The sweet potato is fine for lunch no problem, just alternate between that and stuff like rice, and pasta etc.
 
EustisPanther said:
Can you clarify the timing for me an everything.

Post-Workout for me is usually 5:30 followed immediately by 40g whey isolate/concentrate and maybe some carbs like a medium apple. (I'm very carb sensitive : I gain fat easily)
Then dinner is 7:00 6-8 oz Lean meat Chicken Tuna turkey or 4% Fat Beef

With 1-2 cups steamed brocc. Or 20-30g of brown rice if I feel i need it to recover

The sweet potato is fine for lunch no problem, just alternate between that and stuff like rice, and pasta etc.
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Ill have my pre-workout shake at about 9:30 pm, get to the gym around 10:15, drink my stim, stretch, ready to lift at 10:30 pm, usually takes me rite at about an hour for a full body day get done at 11:30pm have my post shake depending on if i do cardio or not, i usually do so rite around 12 ill take the post shake.. get home and eat diner about 1:00 or 1:30, asleep about 3:00 am and up at 11 am.. it sucks ass on the lateness, but only time i really have a chance with work and school always taking my mid days..
 
zodiiac523 said:
Ill have my pre-workout shake at about 9:30 pm, get to the gym around 10:15, drink my stim, stretch, ready to lift at 10:30 pm, usually takes me rite at about an hour for a full body day get done at 11:30pm have my post shake depending on if i do cardio or not, i usually do so rite around 12 ill take the post shake.. get home and eat diner about 1:00 or 1:30, asleep about 3:00 am and up at 11 am.. it sucks ass on the lateness, but only time i really have a chance with work and school always taking my mid days..
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That's one tough schedule bro. Well in that case my advice would stay the same from a nutritional stand point.. No sweet potatoes that late, after workout.. But you will surely need some kind of high quality carb source. Whole grains etc.

I would say experiment. Try a few things and see what will allow your body to recover without loosing size, while also not gaining fat. Bc it's so late your body will hold onto more and it has a better chance of being stored as fat. But you also need enough cals after your workout to let yourself recover and grow. Try some stuff and see what happens.
 
EustisPanther said:
That's one tough schedule bro. Well in that case my advice would stay the same from a nutritional stand point.. No sweet potatoes that late, after workout.. But you will surely need some kind of high quality carb source. Whole grains etc.

I would say experiment. Try a few things and see what will allow your body to recover without loosing size, while also not gaining fat. Bc it's so late your body will hold onto more and it has a better chance of being stored as fat. But you also need enough cals after your workout to let yourself recover and grow. Try some stuff and see what happens.
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yea bro, i know.. i could do the whole wake up early thing and go then, but im not sure how well that would go... never done it..... but here is what im going to try now

Breakfast
4 egg whites(1/2 tbsp evoo)
2 whole eggs
1/2 tbsp oats (1 scoop protein)

Snack
2 oz peanuts/almonds
1.5 scoops whey in water

Lunch
8 oz Chicken/Turkey/red meat (1tbsp evoo)
sweet potato (how much would you recommend eating here 4-8 oz?)

Snack
8 oz tuna (1 tbsp evoo)
1 cup rice

pre-shake
1/2 cup oats
1.5-2 scoops whey (going to experiment a little with the amount of protein i use here see what happens)

Post Shake
2 scoops whey

Diner
8 oz Turkey/Fish
1 cup broccoli


Im considering doing some carbs with post w/o shake on full body days just adding about 1/2 cup oats in there... not sure about this either tho.. but yea, i have never really assumed that eating carbs as late as i eat diner would be a very productive idea
 
It looks good to me. In other words it's a diet I wouldn't mind sticking to. I might actually try it for myself lol.

For the sweet potato I usually just get one that would fill the palm of my hand. Not a large one.

And post workout, if you are really drained, I would have at least some kind of carbs. Then again experiment with that as well. I know everyone preaches carbs post workout but I've also read studies saying that carbs post-workout only slowed down metabolism, hindered protein absorption, and caused bloating. This will undoubtedly be different from one person to the next. So try having carbs post-wo to see and then go from there. I would start small, so you're able to monitor fat gain. I would consider for myself in that situation, oats like you, or a few slices of whole grain bread, etc. But the oats is a good idea. Very low on the G.I.
 
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