Diet questions

[996GT2]

I've been tracking my food intake with this nifty iPhone app I just got, so here's my log for today:

Total calories: 2479
Protein: 186g
Carbs: 320g
Fat: 63g
Saturated fat: 20g
Fiber: 13g
Sugar: 97g

I am 185 lbs, 6 ft 1, 12-16% body fat (depending on the test), pretty active (work out 4-5x a week). My max bench right now is about 210. I'm trying to gain muscle while losing a bit of fat, to get my body weight down to about 175 or 180 total. I just started the Stronglifts 5x5 program and decided to track my diet as well.

Any tips on how I should change my diet? Am I taking in way too much sugar and carbs? I'm mostly looking to put on muscle and trying to avoid putting on much fat.

Here's a more specific breakdown of what I ate:

8:30 AM: 1 hard-boiled egg
10 AM: 6" Subway Oven Roasted Chicken Flatbread Sub
11 AM: 1 scoop of ON 100% whey mixed into a shake with 20 oz water
1 PM: 20 Oz orange juice
3 PM: 1 Strawberry Nutri-Grain bar
7 PM: 1 scoop of ON 100% whey mixed into a shake with 20 oz water
7 PM: 2 Oz thin sliced turkey
7PM: 1 hard-boiled egg
8PM: 8 Twizzlers
9 PM: 1 5 Oz chicken breast with 1 cup steamed white rice
11 PM: 1 whole banana
12 AM: 10 oz 2% milk

Also, on the days when I'm not lifting, running, or doing other activity, should I still be striving to hit over 2500 calories and 180g protein?

 

[dealmaster00]

Eat more in the morning. Breakfast is one of the most important meals you can eat. From 11AM to 7PM, you can do better than eating a protein shake, orange juice, and nutri-grain bar. Real food is way better than supplements, so try to eat that. I only eat whey protein right after a workout or in the morning with oats, milk, peanuts, and a piece of fruit. You want to be eating meals like your 9PM meal more frequently instead of snacking. Also add some fat to your 9PM meal, your body needs it. Whole wheat rice would be a better option than white rice, and don't forget a fruit or vegetable.

What I like to do is eat "smaller" meals and have 5-6 of them every day. A meal consists of a source of carbs (preferably whole wheat), fat, protein, and a fruit/veggie. I try to eat only "all-natural" items - unprocessed foods, things that rot or spoil. I avoid most things out of a box or can. Each meal has approximately the following macros: 40% carbs, 30% protein, 30% fat. I do this every day, not just workout days. This is also what my macros looked like when I did stronglifts, and I am still on a 5x5 program. There are lots of different macro suggestions but since you are lifting heavy I'd recommend trying to stay near 30% protein every day, or at minimum eating your bodyweight (value of lbs to grams) in protein. At 185 lbs and ~14% bodyfat, you should probably be eating more than 2500 cals on a workout day. For me, maintenance calories on a non-workout day is ~2880 cals, and I'm only 160 lbs. A rough estimate you can perform for maintenance calories on a non-workout day is bodyweight (value in lbs) * 18 kcal. A more accurate method you can use is the Cunningham equation: http://stronglifts.com/forum/t...t-calories-t13712.html but this was only off from the estimate by a whole 2 kcal for me (your mileage will obviously vary).

So here are some recommendations:

Instead of eating 1 egg for breakfast, eat like 4 (and extra egg whites wont hurt), add some milk and 100% whole wheat toast and fruit (make sure you buy "100% whole wheat" bread; "whole wheat" or "whole grain" and the likes still are mostly white bread). Grab a footlong sub instead of a 6" sub, eat half at subway the other half 3 hrs later. Eat a fruit or veggie with each meal (didn't see any veggies on your current diet). Cook lots of food at once, store it in your fridge and eat it every 3 hrs.

Oh and also your sugar isn't that high, but it isn't coming from the best of sources (ie orange juice, twizzlers, nutri grain bar). You want to be getting most of your sugar from fruits and veggies. On the topic of sugars, it's OK to have cheat meals (no one is perfect right?), try to limit them to 10% of your meals.

If you are looking to put on muscle and avoiding putting on much fat, and are dedicated, eat near your maintenance calories and add a couple hundred extra calories for 3 days, eat just maintenance on the 4th. Check your weight every 2 weeks, and if necessary modify how many calories you eat accordingly to your weight change (3 days extra calories 1 day off comes from precision nutrition - the idea is if you always eat above maintenance, you'll start to gain fat, so that 4th day of eating maintenance lets your body know you aren't looking to store fat. Same idea works for cutting.). If you aren't as dedicated, then just eat around your maintenance calories every day, and err on the side of extra calories. You can still track your weight to see if you are eating too little/too much.

 

[IceBergSLiM]

I think you should be realistic in your goal. If you want to bulk...then bulk. I think your attempts to bulk and reduce body fat are going to be counter productive. Anyone who trains seriously will typically not be combining bulking and fat cutting at the same time. Unless your a freak of nature your body just can't do both simultaneously very well.

Also at 12% bodyfat I wouldn't be worried much at all. Its clear you have a good metabolism so cutting after bulking won't be a problem.


EDIT: YOU NEED MORE MEAT! Take that 1 hardboiled egg at night and make it a steak, fish filet, a couple chicken breasts. EAT BOY EAT!! Drop the twizzlers. And make sure you have a post work out shake everytime!

 

[brikis98]

Start with the fat loss sticky. As IcebergSlim indicated, it's difficult to gain muscle and lose fat at the same time and most people will be more successful sticking to one goal at a time.

 

[dealmaster00]

Originally posted by: brikis98
Start with the fat loss sticky. As IcebergSlim indicated, it's difficult to gain muscle and lose fat at the same time and most people will be more successful sticking to one goal at a time.

Very true. I assumed he wanted to do a "slow bulk" since he mentioned getting stronger and not putting on a lot of fat, which is definitely do-able.

 

[KoolDrew]

Bulk or cut. Pick one.

 

[Kipper]

In general, too much emphasis on protein (30% of calories!) and not enough emphasis on what is going to give you the energy to power your workouts: carbohydrates.

You're also not eating much in terms of any sort of solid meal. It's as if you walked to the fridge, saw what you had, dropped a few things into your mouth and then walked away. You need a more even distribution of nutrients through the day. I like to use what I call a plate rule, which is that a "meal" should consist of 1/2 vegetable, 1/4 lean protein, 1/4 grain or starch. Nothing you have there really fits.

Oh, and more veg. A LOT more veg (5-8 servings MINIMUM). You have a bit in that subway sandwich, but what's that? Two cucumbers and a leaf of lettuce?

 

[brikis98]

Originally posted by: Kipper
In general, too much emphasis on protein (30% of calories!) and not enough emphasis on what is going to give you the energy to power your workouts: carbohydrates.

You're also not eating much in terms of any sort of solid meal. It's as if you walked to the fridge, saw what you had, dropped a few things into your mouth and then walked away. You need a more even distribution of nutrients through the day. I like to use what I call a plate rule, which is that a "meal" should consist of 1/2 vegetable, 1/4 lean protein, 1/4 grain or starch. Nothing you have there really fits.

Oh, and more veg. A LOT more veg (5-8 servings MINIMUM). You have a bit in that subway sandwich, but what's that? Two cucumbers and a leaf of lettuce?

I definitely agree with you about the solid meal & more veggies (more whole foods in general), but don't necessarily agree about the protein. He's starting Stronglifts 5x5, which is a barbell strength training program, I believe he does TKD, and it sounds like he wants to lose some fat (although it's unclear whether bulking or cutting is his primary goal). Given all that, his protein requirements are going to be pretty damn high. He's getting about 1g per pound of bodyweight, which is pretty much spot on, especially if he actually is cutting. If he's not, then 1g per pound of lean body mass may be more appropriate, but that's still ~158g, so he's not too far off. I think if he figures out his goal (bulk or cut), adjusts calories accordingly, and then focuses on more whole foods & less processed junk, his diet will be pretty solid.

 

[Kipper]

Originally posted by: brikis98

I definitely agree with you about the solid meal & more veggies (more whole foods in general), but don't necessarily agree about the protein. He's starting Stronglifts 5x5, which is a barbell strength training program, I believe he does TKD, and it sounds like he wants to lose some fat (although it's unclear whether bulking or cutting is his primary goal). Given all that, his protein requirements are going to be pretty damn high. He's getting about 1g per pound of bodyweight, which is pretty much spot on, especially if he actually is cutting. If he's not, then 1g per pound of lean body mass may be more appropriate, but that's still ~158g, so he's not too far off. I think if he figures out his goal (bulk or cut), adjusts calories accordingly, and then focuses on more whole foods & less processed junk, his diet will be pretty solid.

Let me clarify. He's eating more than enough protein. I'm not raising much of an issue with that. He seems to be making the mistake of focusing on protein-rich foods (evidenced by the use of shakes and focus on meats) instead of scarfing down carbs to fuel both a.) lifting and b.) TKD. The only real appreciable sources of carbohydrate come at inopportune times, at mid-morning and night.

This kid needs more starchy carbohydrate, properly timed with his activities, as well as a lot more fiber in the diet (about 3x as much, roughly).

 

[SociallyChallenged]

Originally posted by: Kipper

Originally posted by: brikis98

I definitely agree with you about the solid meal & more veggies (more whole foods in general), but don't necessarily agree about the protein. He's starting Stronglifts 5x5, which is a barbell strength training program, I believe he does TKD, and it sounds like he wants to lose some fat (although it's unclear whether bulking or cutting is his primary goal). Given all that, his protein requirements are going to be pretty damn high. He's getting about 1g per pound of bodyweight, which is pretty much spot on, especially if he actually is cutting. If he's not, then 1g per pound of lean body mass may be more appropriate, but that's still ~158g, so he's not too far off. I think if he figures out his goal (bulk or cut), adjusts calories accordingly, and then focuses on more whole foods & less processed junk, his diet will be pretty solid.

Let me clarify. He's eating more than enough protein. I'm not raising much of an issue with that. He seems to be making the mistake of focusing on protein-rich foods (evidenced by the use of shakes and focus on meats) instead of scarfing down carbs to fuel both a.) lifting and b.) TKD. The only real appreciable sources of carbohydrate come at inopportune times, at mid-morning and night.

This kid needs more starchy carbohydrate, properly timed with his activities, as well as a lot more fiber in the diet (about 3x as much, roughly).

Essentially, he needs to eat real food and mix in some good carb sources (rather than the crap he has). Beans, brown rice, quinoa, milk, etc are good sources of carbs AND protein and would contribute to a better overall source of food with vitamins, fiber, etc. Also, he's not eating much protein rich food, but seems he's drinking it more than anything. I'd suggest relying more on whole foods than supplementing with protein shakes especially since he's not eating regular meals for the mostpart. Seems we're mostly on the same side for once However, I will say that carbs are overrated by nutritionists sometimes.

 

[StageLeft]

Doesn't look that bad but get more veggies in. And a much bigger breakfast.

 

[InflatableBuddha]

White rice is crap - eat brown rice, quinoa or couscous instead.

Eat way more veggies, and get carbs from whole grains (flax and multi-grain bagels and bread).

 

[njdevilsfan87]

Originally posted by: IcebergSlim
I think you should be realistic in your goal. If you want to bulk...then bulk. I think your attempts to bulk and reduce body fat are going to be counter productive. Anyone who trains seriously will typically not be combining bulking and fat cutting at the same time. Unless your a freak of nature your body just can't do both simultaneously very well.

I actually managed to pull it off. I went from about 185lbs at 12% body fat to 195lbs 9% body fat. Of course this was over a 4 month period of on/off going to the gym, but it can be done with time. I was attempting to bulk but I likely was not eating enough. I'm actually closing in on 200lbs now so I should get a caliper test done soon.

Very true. I assumed he wanted to do a "slow bulk" since he mentioned getting stronger and not putting on a lot of fat, which is definitely do-able.

 

[SociallyChallenged]

Originally posted by: InflatableBuddha
White rice is crap - eat brown rice, quinoa or couscous instead.

Eat way more veggies, and get carbs from whole grains (flax and multi-grain bagels and bread).

Bagels are terrible no matter what. Seriously, eat something better than that like oatmeal. Way more filling, way less processed.

 

[InflatableBuddha]

Originally posted by: SociallyChallenged

Originally posted by: InflatableBuddha
White rice is crap - eat brown rice, quinoa or couscous instead.

Eat way more veggies, and get carbs from whole grains (flax and multi-grain bagels and bread).

Bagels are terrible no matter what. Seriously, eat something better than that like oatmeal. Way more filling, way less processed.

:roll: Bagels are very filling and a great source of complete carbs, which many others here suggest the OP needs. Note that I said flax or multi-grain (or even flour-free), not white bread bagels.

Oatmeal is a great food but I find I have to eat more of it to be full.

 

[996GT2]

Thanks guys for the tips. I just went to the supermarket yesterday to pick up some better foods.

Got oatmeal, salad mix, more milk, potatoes, etc. I'm a college student doing research and a job over the summer so it's hard to motivate myself to cook haha.

I'll try to get more carbs and fiber in. Is there a recommend amount of carbs (grams) that I should take in each day if I'm doing stronglifts 5x5 4 times a week and using the other days to do TKD or some other cardio?

Also I think I should probably have made my goals more clear. I want to bulk, but I don't really want to put on a ton of muscle+fat in a short amount of time. Slow bulk is fine by me, as long as I don't put on any more fat (or even lose a little) in the process. Just wanted to make sure that it was possible. Ideally, I want to build more strength to the point where I can bench 225+ (my max is probably 210-215 right now judging from 5 RM), and at the same time get my body weight down to 175 with ~10% body fat or lower (I'm 185 right now, could lose a bit of fat). I'm hoping that doing stronglifts 5x5 will give me the strength part, and TKD/running and other cardio will do the fat reduction part.

Given these goals, should I follow the recommend amount of calories (~3200) for someone of my body weight who's working out, or should I take in a lower amount (like 2500-2750)? Do my goals affect how much protein, carbs, and fats I should be taking in?

 

[silverpig]

Eat more twizzlers. They work great as straws for coca-cola. Dangle one on the bench press bar and take a bite each time you do a rep. It'll be like your little reward.

Seriously though, I have a nice little breakfast meal going that you might like. I make up a big batch of steel cut oats with raisins on Sunday night and put it in the fridge. In the mornings I take a few spoons of it and put it in a bowl with some plain yogurt and a banana. It's got a nice balance of grains, fruit, and dairy, and has a bit of calories from natural sugars, carbs, and animal fats (the yogurt is 2%).

 

[SociallyChallenged]

Originally posted by: InflatableBuddha

Originally posted by: SociallyChallenged

Originally posted by: InflatableBuddha
White rice is crap - eat brown rice, quinoa or couscous instead.

Eat way more veggies, and get carbs from whole grains (flax and multi-grain bagels and bread).

Bagels are terrible no matter what. Seriously, eat something better than that like oatmeal. Way more filling, way less processed.

:roll: Bagels are very filling and a great source of complete carbs, which many others here suggest the OP needs. Note that I said flax or multi-grain (or even flour-free), not white bread bagels.

Oatmeal is a great food but I find I have to eat more of it to be full.

Too calorie dense and never filling for me (every bagel I've ever eaten has left me wanting more and I've had most kinds). If you ate a full cup of oatmeal, it'd be better for you and still would mainly fewer calories. Also, even multi-grain is processed to hell so that doesn't quite work.

 

[StageLeft]

My breakfast every morning is a scoop of protein (100 cal) and 150 cal of oatmeal plus 100 cal of brown sugar (yes, I love me some brown sugar!). And a big ole cup of coffee with processed white sugar and 2% milk. About 500 cal. Is it perfect, nope, but I like it Apple around 9:00 and various other foods later on.

 

[KoolDrew]

I'm extremely lazy in the morning so I just make these mushy protein "bars" out of protein powder, peanut butter, milk, and oats. Put a bunch of it in the fridge and eat it the next morning. It's too mushy to really be a bar so it has to be eaten with a fork, but tastes alright

 

[InflatableBuddha]

Originally posted by: SociallyChallenged

Originally posted by: InflatableBuddha

Originally posted by: SociallyChallenged

Originally posted by: InflatableBuddha
White rice is crap - eat brown rice, quinoa or couscous instead.

Eat way more veggies, and get carbs from whole grains (flax and multi-grain bagels and bread).

Bagels are terrible no matter what. Seriously, eat something better than that like oatmeal. Way more filling, way less processed.

:roll: Bagels are very filling and a great source of complete carbs, which many others here suggest the OP needs. Note that I said flax or multi-grain (or even flour-free), not white bread bagels.

Oatmeal is a great food but I find I have to eat more of it to be full.

Too calorie dense and never filling for me (every bagel I've ever eaten has left me wanting more and I've had most kinds). If you ate a full cup of oatmeal, it'd be better for you and still would mainly fewer calories. Also, even multi-grain is processed to hell so that doesn't quite work.

Well, to each their own, I guess since the OP has different caloric needs than me.

But I did have a bowl of oatmeal with bran buds and raspberries on top, with milk for breakfast this morning, and it was delicious. I finished off with a slice of toast with natural peanut butter .

 

[dealmaster00]

Originally posted by: KoolDrew
I'm extremely lazy in the morning so I just make these mushy protein "bars" out of protein powder, peanut butter, milk, and oats. Put a bunch of it in the fridge and eat it the next morning. It's too mushy to really be a bar so it has to be eaten with a fork, but tastes alright

nice idea, I'm gonna have to try this.

 

[KoolDrew]

Originally posted by: dealmaster00

Originally posted by: KoolDrew
I'm extremely lazy in the morning so I just make these mushy protein "bars" out of protein powder, peanut butter, milk, and oats. Put a bunch of it in the fridge and eat it the next morning. It's too mushy to really be a bar so it has to be eaten with a fork, but tastes alright

nice idea, I'm gonna have to try this.

It looks gross, but doesn't taste bad at all. Try crunchy peanut butter to add a little crunch to it. The way I make it makes about 4 bars, each coming out to around 500 cals, 40g protein, 15g fat, and 60g carbs. Works well for breakfast for people like me that don't like waking up early to prepare something.

 

[xboxist]

Would you mind stating your proportions in the recipe? Sounds good.

 

[dealmaster00]

Originally posted by: xboxist
Would you mind stating your proportions in the recipe? Sounds good.

yeah this