Diet critique

[polarmystery]

I'm trying to cut for the summer (and because I've put on some weight from moving) so I revamped my diet. I tried to stick to a 50/30/20 P/C/F split on training days, and upping fats on non-training days. What do you guys think?

Body Stats:
Height: 6'1"
Weight 190
--------------------------------------------------------------------------------------------
Training day

(6) Eggs - 4 Whole 2 White
(1 oz) Shredded Cheese
(1 Cup) Mixed Vegetables

(2) Chicken Breasts
(1 Cup) Sweet Potato
(1 Cup) Mixed Vegetables

(1 Tbsp) All-natural peanut butter
(1 Cup) Fat Free yogurt
(1 medium) Orange

(2 Scoops) Whey protein
(1 Scoops) Powdered Gatorade mix
(2 Scoops) Halo

(1 oz) Mixed Nuts
(3 oz) Ground Beef (80/20)
(1 medium) Granny Smith Apple

(1 Scoop) Casein Protein
(2 Tbsp) All-natural peanut butter
(1 Cup) Skim Milk




Non-Training day

(1 Scoop) Halo
(4) Eggs - 4 Whole
(1 oz) Shredded Cheese

(1 oz) Mixed Nuts
(3 oz) Ground Beef (80/20)

(2) Chicken Breasts
(1 Cup) Mixed Vegetables
(1 Cup) Blueberries

(6 oz) Salmon
(2 TBsp) Olive oil

(1 Piece) String Cheese
(1 medium) Granny Smith Apple

(1 Scoop) Casein Protein
(2 Tbsp) All-natural peanut butter

EDIT: Updated meal plan. Spaces indicate meals. I have tried time and time again to try and wake up at 5am, workout and go to bed at 9, but it has failed me so I am going back to my schedule of waking up at 7am and going to bed at 11. And I am working out after work instead of in the morning. Added a lot more fruits/veggies.

Macro's are:
Training: 2778/232/245/84
Non Training: 2377/110/212/112

 

[SociallyChallenged]

Honestly, I think you need to up the amount of actual food you're eating. There is far too much supplementation here, especially if you're going to be cutting. Supplements have little to no actual "weight" to them when it comes to letting you stay full. I'd say up the fats as well. Start eating your protein, not drinking it through supplements. Honestly, it will keep you more satiated and will keep you from breaking the bank. It's way cheaper. I know you'll have to supplement a little bit at the very least, but don't do it 3-4 times a day.

 

[polarmystery]

Originally posted by: SociallyChallenged
Honestly, I think you need to up the amount of actual food you're eating. There is far too much supplementation here, especially if you're going to be cutting. Supplements have little to no actual "weight" to them when it comes to letting you stay full. I'd say up the fats as well. Start eating your protein, not drinking it through supplements. Honestly, it will keep you more satiated and will keep you from breaking the bank. It's way cheaper. I know you'll have to supplement a little bit at the very least, but don't do it 3-4 times a day.

I thought about that as well. I guess what I need to do is cook more meats and eat that to replace those protein sups during the day. I only intended to take the whey/casein post work out and before bed but laziness happened. I wish I liked Tuna and cottage cheese, but alas I hate the stuff

 

[SociallyChallenged]

Originally posted by: polarmystery

Originally posted by: SociallyChallenged
Honestly, I think you need to up the amount of actual food you're eating. There is far too much supplementation here, especially if you're going to be cutting. Supplements have little to no actual "weight" to them when it comes to letting you stay full. I'd say up the fats as well. Start eating your protein, not drinking it through supplements. Honestly, it will keep you more satiated and will keep you from breaking the bank. It's way cheaper. I know you'll have to supplement a little bit at the very least, but don't do it 3-4 times a day.

I thought about that as well. I guess what I need to do is cook more meats and eat that to replace those protein sups during the day. I only intended to take the whey/casein post work out and before bed but laziness happened. I wish I liked Tuna and cottage cheese, but alas I hate the stuff

I know exactly what you mean, man. The thing that helped me get enough actual meat/protein in my diet was cooking large amounts of meat at once and then eating it over the course of a couple of days. It helps if it's just there and can get tossed in the microwave or be eaten cold.

I hate cottage cheese as well, but forced myself to eat it rather than buying casein supps, haha. It's terrible so I know where you're coming from.

 

[polarmystery]

Originally posted by: SociallyChallenged

Originally posted by: polarmystery

Originally posted by: SociallyChallenged
Honestly, I think you need to up the amount of actual food you're eating. There is far too much supplementation here, especially if you're going to be cutting. Supplements have little to no actual "weight" to them when it comes to letting you stay full. I'd say up the fats as well. Start eating your protein, not drinking it through supplements. Honestly, it will keep you more satiated and will keep you from breaking the bank. It's way cheaper. I know you'll have to supplement a little bit at the very least, but don't do it 3-4 times a day.

I thought about that as well. I guess what I need to do is cook more meats and eat that to replace those protein sups during the day. I only intended to take the whey/casein post work out and before bed but laziness happened. I wish I liked Tuna and cottage cheese, but alas I hate the stuff

I know exactly what you mean, man. The thing that helped me get enough actual meat/protein in my diet was cooking large amounts of meat at once and then eating it over the course of a couple of days. It helps if it's just there and can get tossed in the microwave or be eaten cold.

I hate cottage cheese as well, but forced myself to eat it rather than buying casein supps, haha. It's terrible so I know where you're coming from.

Yeah. Well, do you have any suggestions? I plan on replacing those whey/casein parts in the middle of the diet (maybe the one pre-workout?) with meats and fats but I'm out of ideas. Mainly the mid-morning meals at 10am and the breakfast meal on the non-training day.

 

[M0oG0oGaiPan]

Real food would be better but it looks to me he's got his items set up so he'll be full most of the time.

The casein keeps you full for a bit. They anpb keeps you full for a bit. Eggs. Olive oil. Nuts. etc.

You could try mixing in some milled flax seeds to your shakes. It gives you a little something to chew on and keeps you fuller. I'd throw in a fish oil supplement.

 

[EvilYoda]

Man...I don't know if I could deal with all that powder throughout the day. Then again, I typically take in about half the protein you do. And I like all fish and cottage cheese.

 

[KingGheedora]

Just out of curiosity, why do you want more fats on the days you aren't training?

 

[polarmystery]

Originally posted by: KingGheedora
Just out of curiosity, why do you want more fats on the days you aren't training?

Fats contain more calories per gram than carbs and protein so you can consume less calories and you feel fuller longer. There are other reasons I'm sure but I don't remember them. I've just seen a lot of articles around the net over the years that it's the best approach. I think SC could answer it better than I.

 

[KoolDrew]

Originally posted by: polarmystery

Originally posted by: KingGheedora
Just out of curiosity, why do you want more fats on the days you aren't training?

Fats contain more calories per gram than carbs and protein so you can consume less calories and you feel fuller longer. There are other reasons I'm sure but I don't remember them. I've just seen a lot of articles around the net over the years that it's the best approach. I think SC could answer it better than I.

It has nothing to do with calories. A higher fat intake leaves people feeling fuller longer because the meal sits in the stomach longer.

 

[KingGheedora]

Yes, but why would you want to do that specifically on the non-training days? If that were the real reason, woudn't you tend to be hungrier on days you train, and therefore want to have more fat on those days?

 

[brikis98]

1. 260 - 300g of protein per day for a 190lbs male is overkill. Even if you do lots of weight training and are cutting, ~1g of protein per pound of body weight is the most you really need - many sources actually recommend ~1g of protein per pound of lean body mass, which is even less. A 40/30/30 (carbs/protein/fat) split would probably be a better fit for you, and at ~2800 calories per day, still provide over 200g of protein.

2. Although protein shakes can be an effective way to supplement your protein intake, they should not be your primary source of nutrition. Your diet should be based around real, whole foods and the supplements should just be there to fill in the gaps. In other words: 4 protein shakes per day is kind of ridiculous. I'd say a shake after a workout and perhaps one more at night before bed is the absolute most you'd need. Replace all the other shakes with real food. Since you don't really need as much protein as you're eating, you can instead fill your diet with more fruits, veggies, nuts, seeds, and so on. From what I see, you get 1 cup of "mixed veggies" per day and no fruit whatsoever, which means your diet is SERIOUSLY lacking in two of the healthiest food groups you can eat. And if you do insist on a ridiculous protein intake, you'd still be better of getting it from whole foods, many of which are in this list of low calorie, high protein foods.

3. Fat and fiber can increase satiety by slowing the digestion process. Avoiding high GI carbs may also help avoid insulin spikes which would increase hunger.

 

[KoolDrew]

Originally posted by: KingGheedora
Yes, but why would you want to do that specifically on the non-training days? If that were the real reason, woudn't you tend to be hungrier on days you train, and therefore want to have more fat on those days?

It has little to do with fat exactly. Carbs and protein are more important on a training day. In order to have such a high protein intake and enough carbs for training, fat will generally have to be low.

1. 260 - 300g of protein per day for a 190lbs male is overkill. Even if you do lots of weight training and are cutting, ~1g of protein per pound of body weight is the most you really need - many sources actually recommend ~1g of protein per pound of lean body mass, which is even less. A 40/30/30 (carbs/protein/fat) split would probably be a better fit for you, and at ~2800 calories per day, still provide over 200g of protein.

While I agree that the protein intake is a bit overkill, I would still suggest more than 1 g/lb while cutting. You have to remember that protein intake is going to need to be higher on a cut as opposed to a bulk. Which is why I suggest 1.4-1.5 g/lb of LBM. Besides being better for maintaining LBM, a higher protein intake will be easier to stick to (hunger shouldn't be much of an issue) and most like give better results due to the TEF of protein.

 

[polarmystery]

Originally posted by: KoolDrew

Originally posted by: KingGheedora
Yes, but why would you want to do that specifically on the non-training days? If that were the real reason, woudn't you tend to be hungrier on days you train, and therefore want to have more fat on those days?

It has little to do with fat exactly. Carbs and protein are more important on a training day. In order to have such a high protein intake and enough carbs for training, fat will generally have to be low.

1. 260 - 300g of protein per day for a 190lbs male is overkill. Even if you do lots of weight training and are cutting, ~1g of protein per pound of body weight is the most you really need - many sources actually recommend ~1g of protein per pound of lean body mass, which is even less. A 40/30/30 (carbs/protein/fat) split would probably be a better fit for you, and at ~2800 calories per day, still provide over 200g of protein.

While I agree that the protein intake is a bit overkill, I would still suggest more than 1 g/lb while cutting. You have to remember that protein intake is going to need to be higher on a cut as opposed to a bulk. Which is why I suggest 1.4-1.5 g/lb of LBM. Besides being better for maintaining LBM, a higher protein intake will be easier to stick to (hunger shouldn't be much of an issue) and most like give better results due to the TEF of protein.

That's why my protein intake is so high. I agree with you brikis98 on your second point, and I am trying to resolve that as we speak, but I've just been a little lazy going to the grocery store and I have to wait until the end of the month to replenish my foods (when I get paid). I honestly hate my diet because there is little variety and I like fruits and veggies, but I've read so many articles saying to stay away from fruits during a cutting phase. I bought some steak last night (5lbs of it!) to eat for a few weeks to replace the shakes during the day.

 

[KoolDrew]

but I've read so many articles saying to stay away from fruits during a cutting phase.

Yea, because that 80 calorie apple is going to pack on tons of fat. :roll:

 

[polarmystery]

Originally posted by: KoolDrew

but I've read so many articles saying to stay away from fruits during a cutting phase.

Yea, because that 80 calorie apple is going to pack on tons of fat. :roll:

It's not because of the calories but the sugars and insulin. I'm not sure though.

 

[KoolDrew]

Originally posted by: polarmystery

Originally posted by: KoolDrew

but I've read so many articles saying to stay away from fruits during a cutting phase.

Yea, because that 80 calorie apple is going to pack on tons of fat. :roll:

It's not because of the calories but the sugars and insulin. I'm not sure though.

You really think in a calorie deficit this is going to matter? Insulin doesn't make you fat, calories do. The fiber content of fruit, filling of liver glycogen, and low energy density all contribute to being more full on a diet. Not to mention the vitamins present in fruits that are good for overall health.

I think you need to find new and non-retarded articles to read.

 

[SociallyChallenged]

Originally posted by: KoolDrew

Originally posted by: polarmystery

Originally posted by: KoolDrew

but I've read so many articles saying to stay away from fruits during a cutting phase.

Yea, because that 80 calorie apple is going to pack on tons of fat. :roll:

It's not because of the calories but the sugars and insulin. I'm not sure though.

You really think in a calorie deficit this is going to matter? Insulin doesn't make you fat, calories do. The fiber content of fruit, filling of liver glycogen, and low energy density all contribute to being more full on a diet. Not to mention the vitamins present in fruits that are good for overall health.

I think you need to find new and non-retarded articles to read.

Fruit is fine for you. If you're cutting for something like a bodybuilding competition, then you'll have to cut a ton of carbs to purge your water weight. If you're doing it just as a general cut, you need carbs and fruits/veggies are the healthiest source of them.