Hows My Diet?

Diet and Nutrition
1

I’m cutting and was wondering what you guys think of my diet. I’m about 14% body fat @ 159lbs 5ft 10in looking to lose around 10lbs. Yes I know i’m “small” but i’m trying to see if i can get to 10 or less % body fat, I gain weight extremely easily so i’d rather get cut and then build from there.

Anyway i’m on http://www.T-Nation.com/readArticle.do?id=1499282
and carb cycling based on: http://www.T-Nation.com/readTopic.do?id=811783

My BMR is ~1815 which puts my daily calorie intake (@ 1.5x for moderate activity level) at around 2800 calories/day. Since i’m an endomorph I took 80% of that as my deficit calories its around 2200.

I’ll just post a medium carb day since its the average and gives the most accurate impression:

Meal 1) Breakfast:

Food Calories Protein Carbs Fat
Shredded Wheat 110 4 25 1.5
Walnuts 30 2 1 3
Protein Shake 170 24 4 1.5
Apple 50 1 15 0

Total: 360 31 45 6

Meal 2: Lunch

Food Calories Protein Carbs Fat
Tuna 120 30 1 1
Jerky 90 10 2 1
Horse 100 20 1 1.5

Total: 310 60 4 3.5

Meal 3: Pre-Workout

Food Calories Protein Carbs Fat
Shredded Wheat 75 2 10 0
Walnuts 50 1 1 5
Jerky 90 10 2 1
Cottage Cheese 100 15 8 1

Total: 315 28 21 7

Meal 4: Post Workout

Food Calories Protein Carbs Fat
Beans 100 5 10 0
Cottage Cheese 100 15 8 1
Protein Shake 170 24 4 1.5
Apple 50 1 15 0
Banana 110 1 25 0
1/2 Cookie 30 0.5 5.5 0.5
Shredded wheat 110 5 25 0

Total: 670 51.5 92.5 3

Meal 5: Dinner

Food Calories Protein Carbs Fat
Chicken 400 50 10 3
Green Veggies 50 2 5 0

Total: 450 52 15 3

Meal 6: Bed Time Snack
Food Calories Protein Carbs Fat

Cottage cheese 200 30 16 2
Peanut Butter 80 8 4 8

Total: 280 38 20 10

Daily total: Calories Protein Carbs Fat
2385 260.5 197.5 32.5

I’m taking Glutamine,Creatine,Whey, and Thermogenics for supplements.

My only concern is that because of classes I have to train around 4:30-5pm which means that my post workout carbs are coming around 6-6:30. I’ve been told that eating carbs at night is a bad idea since its more likely they’ll be stored as fat. Any thoughts?

Any criticism or comments or foods im missing or am eating at the wrong times etc would be greatly appreciated as I really have no experience cutting.

Thanks for reading,
Octane

2

Don’t worry I eat carbs at night…oh wait…I’ve got a gut.

I wouldn’t worry too much about PWO carbs, most of them have a job to do and won’t be stored as fat as long as you don’t over do it.

P.S. put this in the nutrition section next time.

3

correct me if i am mistaken, but did you say horse?

4

[quote]Jacked Diesel wrote:
correct me if i am mistaken, but did you say horse?[/quote]

That’s what I was wondering.

And don’t worry about those post-workout carbs.

5

yes it is horse meat (i live in quebec, those frenchies eat weird meats)

but at 100 calories and 20g of protein and 5g of fat/100g its > beef

6

IMO to many carbs/calories. Fruits are good but you are eating a lot of then which is great for over all health. Maybe ditch that shredded wheat and get the calories down to 2000. Consider eating a grapefruit every day and one less apple, they are shown to help with fat loss.

7

my calories are usually 80% of my maintenance, all of my diet is essentially based around http://www.T-Nation.com/readTopic.do?id=811783

i used to weigh 142 lbs and was crazy skinny, i got there by running 3miles everyday and eating next to nothing. The problem was that I lost a lot of muscle mass and id rather not lose it again.

maybe you’re right about the 2k calories though, any other thoughts?

8

Eat more veggies at lunch time.

If you are eating like this 80% of the time you should be in better shape - both bigger and lower body fat.

Might be good to post your workout program also

9

workout program was already posted, its Ct’s war room strategies for destroying fat.

my program is:

mon: judo
tues: heavy lifting (superset chest main+chest secondary rest 2min back main+back secondary rest 2 min repeat 3x) 4-6reps.
Weds: Judo
Thurs: Lactate inducing( 12-15/15-20 reps circuits 3x rest after 3x, then move on to next circuit)+20-30min cardio
Fri: off
Sat: Heavy Lifting (same as tuesday but legs are secondary)
Sun: Lactate inducing+20-30min cardio

should my calorie count be lower? I was very used to dieting and eating sub 2k calories so I could easily do 2,000 again. Eating around 2200 feels like im not dieting/deficiting enough, I feel like 2800 is way too high of a maintenance level for me even if the math says its correct.

10

[quote]Octane wrote:
workout program was already posted, its Ct’s war room strategies for destroying fat.

my program is:

mon: judo
tues: heavy lifting (superset chest main+chest secondary rest 2min back main+back secondary rest 2 min repeat 3x) 4-6reps.
Weds: Judo
Thurs: Lactate inducing( 12-15/15-20 reps circuits 3x rest after 3x, then move on to next circuit)+20-30min cardio
Fri: off
Sat: Heavy Lifting (same as tuesday but legs are secondary)
Sun: Lactate inducing+20-30min cardio

should my calorie count be lower? I was very used to dieting and eating sub 2k calories so I could easily do 2,000 again. Eating around 2200 feels like im not dieting/deficiting enough, I feel like 2800 is way too high of a maintenance level for me even if the math says its correct.[/quote]

I think things look fine. Do this as planned for two weeks, try to be very consistent each day, and then assess your results. Then, adjust accordingly.

11

[quote]NewDamage wrote:
Octane wrote:
workout program was already posted, its Ct’s war room strategies for destroying fat.

my program is:

mon: judo
tues: heavy lifting (superset chest main+chest secondary rest 2min back main+back secondary rest 2 min repeat 3x) 4-6reps.
Weds: Judo
Thurs: Lactate inducing( 12-15/15-20 reps circuits 3x rest after 3x, then move on to next circuit)+20-30min cardio
Fri: off
Sat: Heavy Lifting (same as tuesday but legs are secondary)
Sun: Lactate inducing+20-30min cardio

should my calorie count be lower? I was very used to dieting and eating sub 2k calories so I could easily do 2,000 again. Eating around 2200 feels like im not dieting/deficiting enough, I feel like 2800 is way too high of a maintenance level for me even if the math says its correct.

I think things look fine. Do this as planned for two weeks, try to be very consistent each day, and then assess your results. Then, adjust accordingly.
[/quote]

Thanks for the advice, I guess if i lose too much muscle I should up my calorie intake, and id I dont lose enough I’ll decrease it.