Advice on My Diet

Diet and Nutrition
1

Hey there,

I was wondering if you could take a look at my diet and tell me if there aren’t too many rookie mistakes in it at the moment. Any advices are welcome :D.

So here I go:

WO days
meal1: (milk,wholemeal bread, white eggs, yagourt)
538.5kcal
41.5g/P
69.8g/C
7.35g/F

meal2 (1h30 before WO): (turkey, pasta, veggies, olive oil, yagourt)
821.85
83.79
99.31
9.46

meal3 (immediately after WO): whey shake + orange juice
194
48
40
3.08

meal4 (1h after WO): wholemeal bread + 0%fat cottage cheese
533.5
37.95
80.25
5

meal5: ham+veggies+olive oil
460.95
53.9
12
21.91

meal6: white eggds + 0%fat cottage cheese
166
29.4
8.25
0.5

meal7: casein shake
132.3
31.87
1.125
0.975

Now, on the non-workout days, lets be honest I’m not sure what to do, speaking of energy intakes and meal organisation.
Should I decrease my intakes during off days or not? hmmm

So I basically follow the same scheme as WO days minus the direct post workout meal, and adjusting the carbs on my three carbs meal.

So:
meal1:
585
43.55
77.8
7.85

meal2:
786.15
82.56
92
9.29

meal3:
487
35.9
72.25
4.5

meal4:
460.95
53.9
12
21.91

meal5:
166
29.4
8.25
0.5

meal6:
132.3
31.87
1.125
0.975

Well that’s pretty much it it makes a 2850/2650kcal diet, please give me your guidance :p.

Nah, more seriously I see its not perfect (I plan to increase Carbs during direct post workout meal [shake] but will wait next adjustment for that], but I guess I may have overseen some other points.

Thanks for your time,
Alex.

2

Your macro breakdown is very hard to read.
You didn’t list your current height, weight and goal?

What food(s) are in these meals?

3

Oops sorry for the macro thingy, its edited.

Well, I am 174cm tall for 65kg and 12.3% body fat, and my objectives are hypothetically to gain muscle mass while losing fat (the utopic expectations I would dare to say).

So, I would keep my objectives at the more lean muscle mas spossible while minimizing fat gains.

My main interogations being:
-should I keep the same calorie intakes on Off days?
-should I move to total low carbs on Off days?

Thank you for the reply.

4

[quote]AlexD wrote:
My main interogations being:
-should I keep the same calorie intakes on Off days?
-should I move to total low carbs on Off days?
[/quote]

Are you progressing toward your goals at an acceptable pace with the diet as is?

The only way to make any diet work is for you is to try it and make adjustments as necessary. It’s impossible for anyone to tell you exactly what and how much to eat to reach your goals.

5

The quantity are good I’m bumping 200 more kcal perdiodically and monitoring.

But I really consider moving on full low carbs on off days. And I am not sure about some points:

-should I keep the same amount on off days as on training days (this eitehr if i move low carbs or not).

-should I just it F+P at all meal on off days then so something like 40%P 40%F and 20%C from fruits,veggies, and wholemeal bread?

//Off Topic\
I got another worry also, concerning the amount of peotein I take, I now reach teh 330g/day for my 65kg with a 40/40/20 repartition(so 5g per kg).
I checked with a blood test a month ago and everything seemed normal but is there really a limit on how high I can go protein wise?

6

Alex, there’s no good evidence that high amounts of protein do anything negative to you. You can cut kcals on non-training days, as well as carbs, (starchy carbs. Don’t give up veggies and fruit). On training days keep your carbs either in the AM or after training.

Good luck.

7

Allright, thanks, so reduce rice, pasta, and wholemealbread on off days and switch those with veggies and fruits (man that’s going to be a lot of fruits lol).

Could you explain me quickly why carbs from fruits which are plain sugars if I’m right are better than starch?

Yeah, no matters how I look at it how can I get an equivalent amount of carbs (or a bit less) with veggies and fruits only? I mean however I take it I go down 500kcal on off days ^^'. Any tips? Are dried fruits an option? (apricots and sultana for instance).

8

Ok, I changed some things since last time, I would just have your opinion between two plans.

WO days
meal1: white eggs +1 whole omelette with ham + fruits

meal2 (1h30 before WO): (turkey, pasta, veggies, olive oil, yagourt)
821.85
83.79
99.31
9.46

OR

meal2 (1h30 before WO): (turkey, fruits, veggies, olive oil)
for the same calorie and nutriments intakes as the first option.

etc… (like before for the training days).

Off days,
I switched all starch carbs with fruits.

So my question as you see concerns my meal that takes place 1H30-20hours before my training.

Thanks for the advices and your time.

Regards, Alex.

9

[quote]AlexD wrote:
Ok, I changed some things since last time, I would just have your opinion between two plans.

WO days
meal1: white eggs +1 whole omelette with ham + fruits

meal2 (1h30 before WO): (turkey, pasta, veggies, olive oil, yagourt)
821.85
83.79
99.31
9.46

OR

meal2 (1h30 before WO): (turkey, fruits, veggies, olive oil)
for the same calorie and nutriments intakes as the first option.

Off days,
I switched all starch carbs with fruits.
[/quote]

Arite, so if you want to gain lean mass while possibly cutting fat cut out the fruits on your off days. You don’t want carbs on your off days, ONLY from vegetables (lettuce, broccoli, spinach, etc.) To eat fruit on an off day IMO is kinda pointless.

In terms of your workout day, go with the second option. Having pasta before a workout is kinda stupid. You want your carbs post-workout, not before. Plus, fruit such as a banana will be beneficial before 1-2 hours before a workout.

Hope that helps.

10

Ok for the off day thing.

Concerning the workout days I thought that starchs from pastas would take longer to digest so would be usefull during the actualy training (that’s what I thought first at least). But what’s the point exactly, to have only starchs which are easily turned to fat after the training right? Then it’s not an issue to have high carbs intake from frutis( for instance) before training? (sorry I tend to get lost lol)

I got a final one too, considering my two post-workout meals (detailed in my first post, do you think its enough as for carbs? and its sources are ok? [orange juice in post w/o drink and wholemeal bread in the next meal]).

Thank you for the tips.

11

[quote]AlexD wrote:
Ok for the off day thing.

Concerning the workout days I thought that starchs from pastas would take longer to digest so would be usefull during the actualy training (that’s what I thought first at least). But what’s the point exactly, to have only starchs which are easily turned to fat after the training right? Then it’s not an issue to have high carbs intake from frutis( for instance) before training? (sorry I tend to get lost lol)

I got a final one too, considering my two post-workout meals (detailed in my first post, do you think its enough as for carbs? and its sources are ok? [orange juice in post w/o drink and wholemeal bread in the next meal]).

Thank you for the tips.

[/quote]

It’s hard for me to say on this subject because my PWO is usually low-carb. I’m not sure about fructose (OJ) after a workout, it seems feasible though. After my workout for my PWO meal I usually try and get as much vegetables in as possible for my carbs, so I can’t really say. Sometimes I have a sweet potato or whole wheat pasta after my workout (usually one day a week). Those would be my clean sources. I don’t think you need many carbs even PWO if you’re trying to lose fat…just stick to dextrose/maltodextrin in your shake.

12

I never said I was trying to lose fat ^^, I wish I could gain muscle mass as lean as possible.

For that purpose I think concentrating most carbs after workout is the good solution no?

13

[quote]AlexD wrote:
I never said I was trying to lose fat ^^, I wish I could gain muscle mass as lean as possible.

For that purpose I think concentrating most carbs after workout is the good solution no?[/quote]

“Well, I am 174cm tall for 65kg and 12.3% body fat, and my objectives are hypothetically to gain muscle mass while losing fat (the utopic expectations I would dare to say).”

Hmmmmmmm

14

“So, I would keep my objectives at the more lean muscle mass possible while minimizing fat gains.”

:stuck_out_tongue:

15

Ok, I’m back for a 2 seconde advice. I just changed the brand of casein i’m taking before bed and well the nutritional intakes is a bit different than the previous protein I took.

So basically my question is which of the two followings would u go for.

diner meal P+F
50g 12g 26g
pre-sleep shake P+C+F
49g 10g 9g

Or

diner meal P+F
50g 12g 33g
pre-sleep shake P+C
49g 10g 3g

I just want to make sure I do it the best:
with set one I have P+C+F before bed which isn’t optimum, but set two perhaps it makes too much fat for the meal? Not sure.

So, if you had an opinion? Hehe

16

[quote]AlexD wrote:
Ok, I’m back for a 2 seconde advice. I just changed the brand of casein i’m taking before bed and well the nutritional intakes is a bit different than the previous protein I took.

So basically my question is which of the two followings would u go for.

diner meal P+F
50g 12g 26g
pre-sleep shake P+C+F
49g 10g 9g

Or

diner meal P+F
50g 12g 33g
pre-sleep shake P+C
49g 10g 3g

I just want to make sure I do it the best:
with set one I have P+C+F before bed which isn’t optimum, but set two perhaps it makes too much fat for the meal? Not sure.

So, if you had an opinion? Hehe

[/quote]

That’s really confusing since you have 3 sets of numbers and P+F or P+C so i’m not sure what you’re getting at. Regardless of the numbers, no carbs at night. Just stick to casein + fat, to slow the absorption and digestion of the protein. Dinner (if 1-2 hrs post-workout) should be a P+C meal, and NO fats (or minimal). Hope that helps.

17

Ooops sorry about this, I kept the same order as above so:
prot - carbs - fat

The issue is that there are some carbs in my casein shake. The one I take before going to bed (49g Prot, 8g Carbs)

So is there a problem if I put nuts (like 10-15g of fat) with it for instance? As it would make Prot + Carbs + Fat (I know its not massive amounts I am talking about here but still).

Thanks for your reply.

18

Up~

I just need some opinion coz I can’t really make up my mind. I’m adding 250 more kcal to my daily intakes as the form of fat and have two choices to put them.

the first one is my post dinner meal, the issue here is that it has already some carbs so it would make.
40g/P 16g/C 25g/F

or the second, adding it to my pre sleep protein shake, advantage is that it would delays the absorption of proteins, but on the other hand it might seem heavy for a pre bed meal…
around 500kcal 40g/P 8g/C 27g/F

So, here it is, let me know if my arguments are ok or if once again I struggle for nothing xD? What would you do in my place?

19

It would not matter.

Don’t take the P+C, P+F thing so far. The important rules for body comp IMO are

  • don’t eat meals HIGH in high-glycemic-load carbs and HIGH in fat when you want to lose fat

examples: pizza, ice cream, mac 'n cheese…

  • eat protein with carbs

The difference of 8 g of carbs between your 2 meals is trivial.

20

Cheers, I am kind of the paranoic type as you may see, hehe =).

Actually I decided in the meantime to just switch the whole thing with Berardi’s recipe for protein/nuts bars. It would also come in handy as it’s gonna be more portable in the eve (making a good snack I can keep in my pocket).