What is My Diet Missing?

Diet and Nutrition
1

Upon waking:
1 scoop whey isolate w/ one tablespoon olive oil
2 pieces flax toast/butter
2 cups 2% milk
900mg EPA/DHA

lunch (around 12:00-1:00):
1 scoop whey isolate
1/2 tub of greek yogurt
chicken sandwich (bought from my job, probably not healthy and should cut it)
2 cups blueberries or raspberries
bcaa’s (powder, pills, or recovery drink)
900mg EPA/DHA

pre workout:
Pre workout drink
beta alanine, 3.2g
taurine, 3.2g
geranium 25mg capsule

post workout:
1 scoop whey isolate
bcaa powder, 6g

dinner (around 7-8pm):
chicken breast, usually 8 oz
2 cups 2% milk
some vegetables, usually cucumber or peas or something
900mg EPA/DHA

bedtime:
1 scoop casein protein
multi vitamin
viamin E, D, zinc, magnesium

so, right now my goal is to lean out, lose hopefully 15-20 pounds over the next couple months. after that, i will maintain a clean caloric surplus, hopefully put on 10 pounds of lean meat by spring break. currently im 233.5 at ~20% bf, (based on the shitty as BMI reader i have) but its said as high as 24% and as low as 15, so im taking the middle ground on that… any advice?

2

[quote]lift_life wrote:
Upon waking:
1 scoop whey isolate w/ one tablespoon olive oil
2 pieces flax toast/butter
2 cups 2% milk
900mg EPA/DHA

lunch (around 12:00-1:00):
1 scoop whey isolate
1/2 tub of greek yogurt
chicken sandwich (bought from my job, probably not healthy and should cut it)
2 cups blueberries or raspberries
bcaa’s (powder, pills, or recovery drink)
900mg EPA/DHA

pre workout:
Pre workout drink
beta alanine, 3.2g
taurine, 3.2g
geranium 25mg capsule

post workout:
1 scoop whey isolate
bcaa powder, 6g

dinner (around 7-8pm):
chicken breast, usually 8 oz
2 cups 2% milk
some vegetables, usually cucumber or peas or something
900mg EPA/DHA

bedtime:
1 scoop casein protein
multi vitamin
viamin E, D, zinc, magnesium

so, right now my goal is to lean out, lose hopefully 15-20 pounds over the next couple months. after that, i will maintain a clean caloric surplus, hopefully put on 10 pounds of lean meat by spring break. currently im 233.5 at ~20% bf, (based on the shitty as BMI reader i have) but its said as high as 24% and as low as 15, so im taking the middle ground on that… any advice?[/quote]
Have you cut before? I would aim for 1 pound a week over the first few months cutting 500 cals daily (through diet/cardio) , then cut further after that. Do it gradually to reduce muscle loss. IMO cut for 4+ months.

3

One thing you could consider later on (and a lot of people have had success with) is cutting dairy when cutting. That’s pretty common.

When you have trouble getting calories low enough, you certainly don’t need to be drinking them. Just a little word of advice

4

veggies are missing, place them at every meal

5

I’d add carbs post workout if i were you.

6

Like many, you didn’t list caloric and macronutrient content, so while we can judge your food choices, we can’t judge whether this is a good setup for losing weight or not.

Eat vegetables and EFA’s from fish oil or flaxseed oil.

Unless you go for a decent bodyfat method like the DEXA or underwater weighing or at least a 9- or 12-site caliper reading from an experienced person, use the mirror. If you have too much fat, you know it. If you’re in shape, you know it.

You don’t need an all-out restrictive diet to get down to a decent bodyfat for gaining mode.

7

[quote]BrickHead wrote:
Like many, you didn’t list caloric and macronutrient content, so while we can judge your food choices, we can’t judge whether this is a good setup for losing weight or not.

Eat vegetables and EFA’s from fish oil or flaxseed oil.

Unless you go for a decent bodyfat method like the DEXA or underwater weighing or at least a 9- or 12-site caliper reading from an experienced person, use the mirror. If you have too much fat, you know it. If you’re in shape, you know it.

You don’t need an all-out restrictive diet to get down to a decent bodyfat for gaining mode. [/quote]

thats exactly what ive been doing, going by mirror and how my pants fit. i weigh in on the same scale wearing the same thing (boxers) at the same time and day every week. if i havent lost at least 1 or 2 pounds, i cut back about 500 cal a day for the next week and see how that works

8

Good.

Again, list macronutrient and caloric content of diet.

9

[quote]BrickHead wrote:
Good.

Again, list macronutrient and caloric content of diet. [/quote]

why does that matter at all? If he eats that diet and is progressing towards his goals, calories/macros are irrelevant. If he’s not progressing just tweak it :wink:

10

how much is 1/2 tub of greek yogurt?

11

[quote]jehovasfitness wrote:

[quote]BrickHead wrote:
Good.

Again, list macronutrient and caloric content of diet. [/quote]

why does that matter at all? If he eats that diet and is progressing towards his goals, calories/macros are irrelevant. If he’s not progressing just tweak it ;)[/quote]

True you don’t have to count everything to the “nth” degree while on a lifestyle diet, but in order to tweak it, won’t you have to know how much you’re eating now?

12

[quote]BrickHead wrote:

[quote]jehovasfitness wrote:

[quote]BrickHead wrote:
Good.

Again, list macronutrient and caloric content of diet. [/quote]

why does that matter at all? If he eats that diet and is progressing towards his goals, calories/macros are irrelevant. If he’s not progressing just tweak it ;)[/quote]

True you don’t have to count everything to the “nth” degree while on a lifestyle diet, but in order to tweak it, won’t you have to know how much you’re eating now? [/quote]

I’ve trained for many years without literally counting out calories. I have a general idea of what I am eating and eat more or less based on what I am seeing in the mirror and in the gym.

Most of the guys I have ever known who literally started off counting everything like an accountant don’t progress very far. Your body is not going to act in a truly predictable way and it takes a well rounded understanding of your body to really get this.

13

[quote]Professor X wrote:

I’ve trained for many years without literally counting out calories. I have a general idea of what I am eating and eat more or less based on what I am seeing in the mirror and in the gym.

Most of the guys I have ever known who literally started off counting everything like an accountant don’t progress very far. Your body is not going to act in a truly predictable way and it takes a well rounded understanding of your body to really get this.[/quote]

True, but most Newbie dieters would do better in the beginning by learning to make a setup of calories and macros and to make the nessecary deficit and controlling the fat loss and everything else.

14

[quote]Professor X wrote:

[quote]BrickHead wrote:

[quote]jehovasfitness wrote:

[quote]BrickHead wrote:
Good.

Again, list macronutrient and caloric content of diet. [/quote]

why does that matter at all? If he eats that diet and is progressing towards his goals, calories/macros are irrelevant. If he’s not progressing just tweak it ;)[/quote]

True you don’t have to count everything to the “nth” degree while on a lifestyle diet, but in order to tweak it, won’t you have to know how much you’re eating now? [/quote]

I’ve trained for many years without literally counting out calories. I have a general idea of what I am eating and eat more or less based on what I am seeing in the mirror and in the gym.

Most of the guys I have ever known who literally started off counting everything like an accountant don’t progress very far. Your body is not going to act in a truly predictable way and it takes a well rounded understanding of your body to really get this.[/quote]

x2… that and calorie counting is not accurate anyways. Real foods vary in the size, unless somenone is totally neurotic and weighs there food, but most people eyeball. Then there’s the fact that packaged foods have been shown to be off by 10-14% from their labels, restaurant foods being further off and the FDA allows up to 20% error.

There’s a much easier way to do things, essentially what you’re doing.

15

[quote]Mr. Troll wrote:

[quote]Professor X wrote:

I’ve trained for many years without literally counting out calories. I have a general idea of what I am eating and eat more or less based on what I am seeing in the mirror and in the gym.

Most of the guys I have ever known who literally started off counting everything like an accountant don’t progress very far. Your body is not going to act in a truly predictable way and it takes a well rounded understanding of your body to really get this.[/quote]

True, but most Newbie dieters would do better in the beginning by learning to make a setup of calories and macros and to make the nessecary deficit and controlling the fat loss and everything else. [/quote]

I disagree.

Beginners for fat loss would do well by including more veggies, drinking only water, dropping most processed foods, eating protein with each meal and based upon their body size use visual portion sizes to adjust as need be. Now that would be for real beginners, for those that are doing the basics, then making some more tweaks would be necessary but even then counting shit ain’t the answer.

I’d say counting should be reserved for those stepping on stage (where every last bit helps) or those that are truely seasoned at this stuff and have the basics of nutrition down, but really how many people really have the basics down in CONSISTENT fashion, not many.

16

[quote]jehovasfitness wrote:

[quote]Mr. Troll wrote:

[quote]Professor X wrote:

I’ve trained for many years without literally counting out calories. I have a general idea of what I am eating and eat more or less based on what I am seeing in the mirror and in the gym.

Most of the guys I have ever known who literally started off counting everything like an accountant don’t progress very far. Your body is not going to act in a truly predictable way and it takes a well rounded understanding of your body to really get this.[/quote]

True, but most Newbie dieters would do better in the beginning by learning to make a setup of calories and macros and to make the nessecary deficit and controlling the fat loss and everything else. [/quote]

I disagree.

Beginners for fat loss would do well by including more veggies, drinking only water, dropping most processed foods, eating protein with each meal and based upon their body size use visual portion sizes to adjust as need be. Now that would be for real beginners, for those that are doing the basics, then making some more tweaks would be necessary but even then counting shit ain’t the answer.

I’d say counting should be reserved for those stepping on stage (where every last bit helps) or those that are truely seasoned at this stuff and have the basics of nutrition down, but really how many people really have the basics down in CONSISTENT fashion, not many.
[/quote]

I disagree.

I’ve seen to many people with the “I’m eating enough” that are barely hitting 1500 calories a day or the ones that can’t loose weight on 5500 calories a day. Like anything else, if you get bogged down in the minor details, you are bound to fail as you are too busy splitting the atom and getting frustrated that you are to reaching your goal.

You don’t know where you are going until you know where you are.

You never had to count calories? That’s fine. Not two people are alike. IMO counting calories is a good way to start. Too many people don’t know how to listen to their bodies, and it’s easier to count calories then it is to ask “how do you feel”.

17

[quote]JFG wrote:

[quote]jehovasfitness wrote:

[quote]Mr. Troll wrote:

[quote]Professor X wrote:

I’ve trained for many years without literally counting out calories. I have a general idea of what I am eating and eat more or less based on what I am seeing in the mirror and in the gym.

Most of the guys I have ever known who literally started off counting everything like an accountant don’t progress very far. Your body is not going to act in a truly predictable way and it takes a well rounded understanding of your body to really get this.[/quote]

True, but most Newbie dieters would do better in the beginning by learning to make a setup of calories and macros and to make the nessecary deficit and controlling the fat loss and everything else. [/quote]

I disagree.

Beginners for fat loss would do well by including more veggies, drinking only water, dropping most processed foods, eating protein with each meal and based upon their body size use visual portion sizes to adjust as need be. Now that would be for real beginners, for those that are doing the basics, then making some more tweaks would be necessary but even then counting shit ain’t the answer.

I’d say counting should be reserved for those stepping on stage (where every last bit helps) or those that are truely seasoned at this stuff and have the basics of nutrition down, but really how many people really have the basics down in CONSISTENT fashion, not many.
[/quote]

I disagree.

I’ve seen to many people with the “I’m eating enough” that are barely hitting 1500 calories a day or the ones that can’t loose weight on 5500 calories a day. Like anything else, if you get bogged down in the minor details, you are bound to fail as you are too busy splitting the atom and getting frustrated that you are to reaching your goal.

You don’t know where you are going until you know where you are.

You never had to count calories? That’s fine. Not two people are alike. IMO counting calories is a good way to start. Too many people don’t know how to listen to their bodies, and it’s easier to count calories then it is to ask “how do you feel”.[/quote]

Well, focusing on calories takes people’s eye off the real issue to begin with, eating real food. “Oh, I can eat 100 calories of these cookies and that’s fine since it fits my calories, better than that nasty artery clogging egg at 70 calories.”…

Lean Eating by PN doesn’t have people focus on calories, rather opting for real foods, while listening to their body and fullness cues by eating undistracted.

Calories arent’ the problem, the type food and way we eat is. People never had to count calories 50 or even 100 years ago to maintain a normal weight, because they ate in a fashion that didn’t make them zombies while eating and they ate real foods that provided satiating feelings.

Many may disagree with me making this over simplistic, nothing fancy or sexy about basics I guess.

18

[quote]jehovasfitness wrote:

[quote]Mr. Troll wrote:

[quote]Professor X wrote:

I’ve trained for many years without literally counting out calories. I have a general idea of what I am eating and eat more or less based on what I am seeing in the mirror and in the gym.

Most of the guys I have ever known who literally started off counting everything like an accountant don’t progress very far. Your body is not going to act in a truly predictable way and it takes a well rounded understanding of your body to really get this.[/quote]

True, but most Newbie dieters would do better in the beginning by learning to make a setup of calories and macros and to make the nessecary deficit and controlling the fat loss and everything else. [/quote]

I disagree.

Beginners for fat loss would do well by including more veggies, drinking only water, dropping most processed foods, eating protein with each meal and based upon their body size use visual portion sizes to adjust as need be. Now that would be for real beginners, for those that are doing the basics, then making some more tweaks would be necessary but even then counting shit ain’t the answer.

I’d say counting should be reserved for those stepping on stage (where every last bit helps) or those that are truely seasoned at this stuff and have the basics of nutrition down, but really how many people really have the basics down in CONSISTENT fashion, not many.
[/quote]

Correct: most people aren’t going to weight their food.

There are two camps here. 1) Flexible dieting in whch you use portion control and “eyeball”, which is what you and Professor X do and espouse. 2) Counting and measuring.

Yes, of course you can lose and gain weight with portion control and eyeballing. This method works with people who don’t want to compete or compete in something that doesn’t require such meticulousness with diet or people who simply want to control their weight and be fit and healthy. However, it leaves room for more error. And I believe a newb who relies solely on this method limits his education on nutrition.

I don’t count EVERYTHING to the “nth degree” (I count most) because of my experience and academic background and already know what’s contained in most common foods (eg, 35 calories, 7 grams of protein, and 1 to 3 grams of fat in each oz of lean meat; 80 calories, 15 grams carbs, 1 to 3 grams protein in 1/3 cup rice; and so on and so on). This knowledge is useful to eyeballing because the person will know what his eyeballed portion contains. What good is eyeballing if you don’t even know approximately what an eyeballed portion contains? If someoen needs 1 to 1.5 grams of protein per bodyweight and has no solid nutrition education, how is he exactly supposed to appropriately estimate portions so that he consumes enough protein?

Fats and processed carbs are VERY easy to overeat because they provide little satiety. One tablespoon of oil contains 135 calories. A TABLESPOON! And who feels any satiation from this paltry amount of food?

For those who want to compete or are involved in endeavors in which bodyweight and body composition is important, progress and results dependent upon counting are important because they allow a far more accurate basis to go by for adjustments in diet. (Has anyone prepped for a bodybuilding show without counting?)

Yeah, there are guys who don’t make much gains who count, just like there are guys who don’t count who don’t make gains. And there are guys who count who make gains and guys who count who don’t make gains! Most guys in gyms in general don’t make considerable progress (for several reasons).

I plan on finally taking the plunge and am aiming to do my first NATURAL show next June. I’m already getting stricter with counting–not with every morsel of food that goes down considering I’m eleven momths out, but I don’t plan on having a some miserable, seemingly endless contest prep because of holding too much fat starting out.

Considering our bodies are not always reliable (so you say), how exactly does one go about contest prep or simply losing or gaining weight? If they’re not reliable, then eating less or more won’t be good approaches either, I suppose. What do you suggest?

19

[quote]JFG wrote:

[quote]jehovasfitness wrote:

[quote]Mr. Troll wrote:

[quote]Professor X wrote:

I’ve trained for many years without literally counting out calories. I have a general idea of what I am eating and eat more or less based on what I am seeing in the mirror and in the gym.

Most of the guys I have ever known who literally started off counting everything like an accountant don’t progress very far. Your body is not going to act in a truly predictable way and it takes a well rounded understanding of your body to really get this.[/quote]

True, but most Newbie dieters would do better in the beginning by learning to make a setup of calories and macros and to make the nessecary deficit and controlling the fat loss and everything else. [/quote]

I disagree.

Beginners for fat loss would do well by including more veggies, drinking only water, dropping most processed foods, eating protein with each meal and based upon their body size use visual portion sizes to adjust as need be. Now that would be for real beginners, for those that are doing the basics, then making some more tweaks would be necessary but even then counting shit ain’t the answer.

I’d say counting should be reserved for those stepping on stage (where every last bit helps) or those that are truely seasoned at this stuff and have the basics of nutrition down, but really how many people really have the basics down in CONSISTENT fashion, not many.
[/quote]

I disagree.

I’ve seen to many people with the “I’m eating enough” that are barely hitting 1500 calories a day or the ones that can’t loose weight on 5500 calories a day. Like anything else, if you get bogged down in the minor details, you are bound to fail as you are too busy splitting the atom and getting frustrated that you are to reaching your goal.

You don’t know where you are going until you know where you are.

You never had to count calories? That’s fine. Not two people are alike. IMO counting calories is a good way to start. Too many people don’t know how to listen to their bodies, and it’s easier to count calories then it is to ask “how do you feel”.[/quote]

Exactly! Good post. I’ve seen FAR, FAR too many people, in and out of my profession, who say they don’t eat much, and are “watching their food” and “watching their weight” and are “eating less” and "cutting back on _______) who mysteriously (to them) remain obese despite these haphazard approaches while having normal BMP, lipid, and homornal panels. We’ve also seen guys “lifting big” and “going heavy” who don’t make much gains. Both groups lack an understandign of training and nutrition so these undetailed approaches do little, if any for them, and in some cases are detrimental.

20

[quote]jehovasfitness wrote:

[quote]JFG wrote:

[quote]jehovasfitness wrote:

[quote]Mr. Troll wrote:

[quote]Professor X wrote:

I’ve trained for many years without literally counting out calories. I have a general idea of what I am eating and eat more or less based on what I am seeing in the mirror and in the gym.

Most of the guys I have ever known who literally started off counting everything like an accountant don’t progress very far. Your body is not going to act in a truly predictable way and it takes a well rounded understanding of your body to really get this.[/quote]

True, but most Newbie dieters would do better in the beginning by learning to make a setup of calories and macros and to make the nessecary deficit and controlling the fat loss and everything else. [/quote]

I disagree.

Beginners for fat loss would do well by including more veggies, drinking only water, dropping most processed foods, eating protein with each meal and based upon their body size use visual portion sizes to adjust as need be. Now that would be for real beginners, for those that are doing the basics, then making some more tweaks would be necessary but even then counting shit ain’t the answer.

I’d say counting should be reserved for those stepping on stage (where every last bit helps) or those that are truely seasoned at this stuff and have the basics of nutrition down, but really how many people really have the basics down in CONSISTENT fashion, not many.
[/quote]

I disagree.

I’ve seen to many people with the “I’m eating enough” that are barely hitting 1500 calories a day or the ones that can’t loose weight on 5500 calories a day. Like anything else, if you get bogged down in the minor details, you are bound to fail as you are too busy splitting the atom and getting frustrated that you are to reaching your goal.

You don’t know where you are going until you know where you are.

You never had to count calories? That’s fine. Not two people are alike. IMO counting calories is a good way to start. Too many people don’t know how to listen to their bodies, and it’s easier to count calories then it is to ask “how do you feel”.[/quote]

Well, focusing on calories takes people’s eye off the real issue to begin with, eating real food. “Oh, I can eat 100 calories of these cookies and that’s fine since it fits my calories, better than that nasty artery clogging egg at 70 calories.”…

Lean Eating by PN doesn’t have people focus on calories, rather opting for real foods, while listening to their body and fullness cues by eating undistracted.

Calories arent’ the problem, the type food and way we eat is. People never had to count calories 50 or even 100 years ago to maintain a normal weight, because they ate in a fashion that didn’t make them zombies while eating and they ate real foods that provided satiating feelings.

Many may disagree with me making this over simplistic, nothing fancy or sexy about basics I guess.
[/quote]

I know PN doesn’t focus on calories for MOST. But Berardi does count for his more involved, dedicated clients (he’s not suggesting portion control for hardcore bodybuilders). I don’t recommend counting for the people I deal either. Middle aged people with full time jobs, kids, hobbies (of which lifting isn’t the most important), and other things going on aren’t inclined to count.

I think it’s important we look at what populations we suggest things for.

People ate 50 to 100 years ago for survival just as they do today. That’s fine. But it’s not sports nutrition.