Criticize my nutrition plan...

[Josh]

So, if you saw my other thread in the past you would have seen I was trying to gain 10 lbs in a month (stupid, I know). It was a disaster as I wasn't eating right and eating wayyy too much for my body type (ectomorph). I gained a decent belly, which was a lot of fat and was weighing around 160 lbs - which I think was mostly fat.

I decided to try a different approach after researching a good amount. I started doing the P90X program about 3 weeks ago and my weight is currently at about 154. I haven't followed their nutrition plan to the EXACT food as its hard while I'm working/going to school. However, I think I have been eating much more "cleanly". Here is my typical day:

7:30 AM - Whey Protein Shake in 1% Milk (Protein powder is 140 cals - 25 g protein)
9:45 AM - 1 Canned Tuna in a low-carb wheat wrap
12:15 PM - Grilled chicken breast in a wheat wrap with tomato and lettuce
1:15 PM - Banana
3:00 PM - 1/4 - 1/2 Cup of 1% Cottage Cheese and 4-5 Strawberries
5:00 PM - Whey Protein shake in water
7:00 PM - Whey Protein shake with creatine in water (pre-workout)
WORKOUT
8:30 PM - Whey Protein shake in water (post-workout)
9:30 PM - 2 - Grilled Chicken Breasts or 2- Grilled 93% Lean Hamburger Patties or 1/2 lb Salmon Filet with Edamame
11:00 PM - Casein Protein shake in 1% Milk

I'm basically trying to get down to about 8%-10% body fat, get that cut, shredded look and then SLOWLY gain muscle mass maybe at a rate of 1-2 lbs per month.

Your thoughts, ideas and input is highly appreciated.

 

[darkxshade]

I'm no nutritionist but that looks like a whole lot of reliance on whey and I don't really see any veggies either.

 

[Josh]

I'm no nutritionist but that looks like a whole lot of reliance on whey and I don't really see any veggies either.

The Edamame during dinner is what I throw in for veggies. Occasionally will be broccoli and/or carrots.

I do agree about the whey. I want to cut out that whey shake at 5 PM. I'm not sure what I can eat instead for a little variety. Any suggestions for a good high protein/low fat snack? What about some turkey deli meat (high in sodium though, no?)? Or maybe low-fat/fat-free cheese stick?

 

[zsdersw]

I suggest adding nuts to your diet in place of whey. Nuts are high in fat but they're the good fats. Don't eat a lot of them, as they're high in calories, but they're a good source of protein.. not to mention vitamins and minerals.

 

[kamper]

I do agree about the whey. I want to cut out that whey shake at 5 PM. I'm not sure what I can eat instead for a little variety. Any suggestions for a good high protein/low fat snack? What about some turkey deli meat (high in sodium though, no?)? Or maybe low-fat/fat-free cheese stick?

The general rule is aiming for 1g protein / lb lean body mass. You're way over that from the looks of it, so you probably don't have to replace it with anything high in protein. More fruit/veggies as a snack would be good, or nuts, as zsdersw suggests. Veggies would probably be best as they're lower in calories in general and you are try to lose weight.

 

[Josh]

The general rule is aiming for 1g protein / lb lean body mass. You're way over that from the looks of it, so you probably don't have to replace it with anything high in protein. More fruit/veggies as a snack would be good, or nuts, as zsdersw suggests. Veggies would probably be best as they're lower in calories in general and you are try to lose weight.

Don't want to lose an extreme amount of weight per se, want to lose fat and keep/build muscle.

And, what kind of nuts do you guys suggest?

 

[zsdersw]

And, what kind of nuts do you guys suggest?

Walnuts, almonds, pecans... in that order. I buy the bags of walnut/pecan halves that are found in the baking stuff aisle in the supermarket, cuz there's no additional salt/flavoring like what you find in the snack aisle.

 

[SociallyChallenged]

Don't want to lose an extreme amount of weight per se, want to lose fat and keep/build muscle.

And, what kind of nuts do you guys suggest?

1g per pound of body weight is more than enough to gain muscle. You won't lose any weight at all, unless you start eating significantly fewer calories.

 

[Josh]

Another question - if I up my caloric intake slightly will I gain fat and not muscle?

I basically want to have visible ab/muscle definition but not be a scrawny looking thing.

 

[Josh]

I forgot to include the whey protein shake that I take post workout. Same thing as the one I take at 5. One scoop, in water (140 cals - 25 g protein).

 

[zsdersw]

High-protein combined with low-carb is not a good diet to have. Add a few good carbs, like a small portion of pasta or rice, and/or more fruits/veggies.

 

[kamper]

I forgot to include the whey protein shake that I take post workout. Same thing as the one I take at 5. One scoop, in water (140 cals - 25 g protein).

Out of curiosity, why do you need 5 shakes in a day? With just the meat, you're probably at around 100g of protein and when you add milk, cottage cheese and other small bits here and there (the wraps probably have some) you've pretty much got what you need. Why not replace most of that protein powder with something more nutritious?

Also out of curiosity, aren't protein powder calories usually close to pure protein? In your 140-cal, 25g-protein shake, where are the other ~40 calories coming from?

 

[polarmystery]

Out of curiosity, why do you need 5 shakes in a day? With just the meat, you're probably at around 100g of protein and when you add milk, cottage cheese and other small bits here and there (the wraps probably have some) you've pretty much got what you need. Why not replace most of that protein powder with something more nutritious?

Also out of curiosity, aren't protein powder calories usually close to pure protein? In your 140-cal, 25g-protein shake, where are the other ~40 calories coming from?

Most whey protein I've seen is usually around 120-140 calories per 25g. I suppose the extra 20-40 calories comes from carbs/sugars

 

[Josh]

Out of curiosity, why do you need 5 shakes in a day? With just the meat, you're probably at around 100g of protein and when you add milk, cottage cheese and other small bits here and there (the wraps probably have some) you've pretty much got what you need. Why not replace most of that protein powder with something more nutritious?

Also out of curiosity, aren't protein powder calories usually close to pure protein? In your 140-cal, 25g-protein shake, where are the other ~40 calories coming from?

Sorry - it's 120 Cals. Here is the nutrition label:

http://gnc.imageg.net/graphics/product_images/pGNC1-2331558_gnclabel_pdf.pdf

 

[Josh]

Out of curiosity, why do you need 5 shakes in a day? With just the meat, you're probably at around 100g of protein and when you add milk, cottage cheese and other small bits here and there (the wraps probably have some) you've pretty much got what you need. Why not replace most of that protein powder with something more nutritious?

Also out of curiosity, aren't protein powder calories usually close to pure protein? In your 140-cal, 25g-protein shake, where are the other ~40 calories coming from?

I get REALLY hungry all the time because of my last meal plan eating tons of food. I think I'm going to switch to about 6 meals a day and have them be slightly heavier/less protein shakes. Going to aim for 1 protein shake in the morning, pre/post workout and one at night. Try to get rid of that other one mid-day. Calorie intake goal of about 2400-2500. 40% protein/40% carb/20% fat.

 

[M0oG0oGaiPan]

you're eating 10 times a day?

 

[SociallyChallenged]

Another question - if I up my caloric intake slightly will I gain fat and not muscle?

I basically want to have visible ab/muscle definition but not be a scrawny looking thing.

Well, are you lifting heavy at least 3 days a week? You had better be if you're taking in that many protein shakes. If you are on a resistance training program, you will gain significant amounts of muscle. Being in a caloric surplus, you will also gain a portion of fat. That's how it works by default.

 

[Alone]

Too much protein, will probably work somewhat against you. You're already consuming a ridiculous amount through meals alone, let alone all those shakes.

As far as consuming more calories, well, yeah you'll gain more fat, but that's the point. Eat big, lift big, get big. If you eat more and push more weight around, you'll lose the fat and get the muscle. If you eat more and change nothing...you'll just get fat.

And, again, holy shit protein. I don't think I could stomach three shakes in a row.

 

[MrMatt]

7:30 AM - Whey Protein Shake in 1% Milk (Protein powder is 140 cals - 25 g protein)
9:45 AM - 1 Canned Tuna in a low-carb wheat wrap
12:15 PM - Grilled chicken breast in a wheat wrap with tomato and lettuce
1:15 PM - Banana
3:00 PM - 1/4 - 1/2 Cup of 1% Cottage Cheese and 4-5 Strawberries
5:00 PM - Whey Protein shake in water
7:00 PM - Whey Protein shake with creatine in water (pre-workout)
WORKOUT
8:30 PM - Whey Protein shake in water (post-workout)
9:30 PM - 2 - Grilled Chicken Breasts or 2- Grilled 93% Lean Hamburger Patties or 1/2 lb Salmon Filet with Edamame
11:00 PM - Casein Protein shake in 1% Milk
Your thoughts, ideas and input is highly appreciated.

I’ll go against what others have said here; protein intake is relative in a lot of ways. It depends on what you are doing. The 1 gram per pound thing works for some, others need a bit more. I’m bulking now, stated at 187 lbs., and I’m taking in 370g protein per day. I just do better with more protein. Even when I’m cutting I’m still a shade over 300. I don’t think this looks too bad to be honest, I actually eat about the same number of times per day as you. If you were going to eat like this forever, I would suggest adding more vegetables, but for a little while, not too bad. How many calories does this come out to, and how much protein/fat/carbs? My only concern here is that there’s not a lot of complex carbs to fuel you during workouts.

 

[SociallyChallenged]

I’ll go against what others have said here; protein intake is relative in a lot of ways. It depends on what you are doing. The 1 gram per pound thing works for some, others need a bit more. I’m bulking now, stated at 187 lbs., and I’m taking in 370g protein per day. I just do better with more protein. Even when I’m cutting I’m still a shade over 300. I don’t think this looks too bad to be honest, I actually eat about the same number of times per day as you. If you were going to eat like this forever, I would suggest adding more vegetables, but for a little while, not too bad. How many calories does this come out to, and how much protein/fat/carbs? My only concern here is that there’s not a lot of complex carbs to fuel you during workouts.

Don't use MrMatt's diet as advice Research has shown 1g-1.5g of protein per pound of LEAN MUSCLE MASS (which is your weight, minus your body fat) to be more than enough to even high activity strength athletes.

 

[Kipper]

Don't use MrMatt's diet as advice Research has shown 1g-1.5g of protein per pound of LEAN MUSCLE MASS (which is your weight, minus your body fat) to be more than enough to even high activity strength athletes.

SC curious to see where you are getting your #s from? The research numbers I have seen are closer to 1.2-1.7 g/kg body weight. Some say as high as 2.0 g/kg. Assuming a 200 lb male is 10% body fat (not unlikely in an athlete) your numbers would call for 180-270 g/day, which seems excessive, though not stratospheric like some supplement companies would love to recommend.

7:30 AM - Whey Protein Shake in 1% Milk (Protein powder is 140 cals - 25 g protein)
9:45 AM - 1 Canned Tuna in a low-carb wheat wrap
12:15 PM - Grilled chicken breast in a wheat wrap with tomato and lettuce
1:15 PM - Banana
3:00 PM - 1/4 - 1/2 Cup of 1% Cottage Cheese and 4-5 Strawberries
5:00 PM - Whey Protein shake in water
7:00 PM - Whey Protein shake with creatine in water (pre-workout)
WORKOUT
8:30 PM - Whey Protein shake in water (post-workout)
9:30 PM - 2 - Grilled Chicken Breasts or 2- Grilled 93% Lean Hamburger Patties or 1/2 lb Salmon Filet with Edamame
11:00 PM - Casein Protein shake in 1% Milk

I am operating on the assumption that you are doing a low-carbohydrate diet for weight loss?

Besides the fact I personally don't find them too beneficial, you are missing the other half of the low-carb diet: high fat intake. There are many things wrong with this diet, least of which is that virtually everything is protein. Assuming 25 g/shake, you've got 125 g at least there in supplements alone. Supplements are supposed to SUPPLEMENT your diet, not replace it. You need a better focus on whole foods. I don't care if you are busy, there are plenty of high-protein options you could substitute instead of a processed shake.

Other posters are absolutely right that this diet suffers from a massive dearth of vegetables. Although technically edamame is a legume and technically a "vegetable," it is also incredibly protein-rich and has more in common with a chicken breast than a bunch of kale. High non-starchy vegetable intake is compatible with ALL diets save anorexia and those with kidney failure, and there is no excuse not to eat a ton of them, if you are looking to eat "clean."

I'd also point out that eating a ton of protein is not going to promote muscle growth, especially if you are doing P90X, which as far as I know has more in common with high-intensity cardio than heavy squats. It seems to be the sort of high-intensity activity that would be optimal for someone with a higher carbohydrate intake, but I don't know everything about it.

 

[SociallyChallenged]

I said research has shown 1-1.5g/lb of lean body mass to be MORE than enough (meaning something like 1-2g/kg of lean body mass has shown to be sufficient). I just like using relatively round numbers to make calculations a bit easier. I also put it in pounds because, well, that's what most users are familiar with On top of that, big strength coaches tend to suggest a bit more than the research. If there's no kidney pathology, there's not much of a risk and I'd rather be a bit on the high side to maximize recovery than on the low side with trouble recovering.

 

[MrMatt]

The problem with a lot of those studies is that they're based on everyday individuals or weekend warriors. I can't think of any studies off the top of my head that show how much a power-lifter, bodybuilder, or more serious athlete could use. (If anyone has a link to something I'd love to read it). Personally I enjoy the higher protein diets. Especially when cutting. I find it allows me to keep 99% of my strength while cutting, and helps you lean out more by depending more on fats & protein than carbs.

In the OP's case as well, what is he going to replace the protein with? Carbohydrates? Seems contradictory to his goals. Fats? Maybe some monounsaturateds, but again, I wouldn't want to hack off 1/3 of his calories from protein and dump it into fats.

 

[gramboh]

Why do P90x and cut at this point? Just do a proper lifting program and continue eating a lot, gain the mass first then cut down after.

 

[brikis98]

The problem with a lot of those studies is that they're based on everyday individuals or weekend warriors. I can't think of any studies off the top of my head that show how much a power-lifter, bodybuilder, or more serious athlete could use. (If anyone has a link to something I'd love to read it). Personally I enjoy the higher protein diets. Especially when cutting. I find it allows me to keep 99% of my strength while cutting, and helps you lean out more by depending more on fats & protein than carbs.

In the OP's case as well, what is he going to replace the protein with? Carbohydrates? Seems contradictory to his goals. Fats? Maybe some monounsaturateds, but again, I wouldn't want to hack off 1/3 of his calories from protein and dump it into fats.

This article mentions studies on strength athletes and bodybuilders. For the record, the vast majority of people here - including the OP - are "everyday individuals" or "weekend warriors."

The OP should replace his protein shakes with whole foods, especially veggies. This will NOT be contradictory to his goals and will help his overall health.