Diet Crit

Hey everyone!

I'm hoping some of the more knowledgable folks here will be willing to crit my diet...

Current stats:

Weight : 94Kg
body fat : 8%
height : 187cm

Goals:

Short term : Build quality lean mass
Long term : 115Kg @ 6 - 8 % body fat

Diet:

Meal 1:
4 whole eggs
4 egg whites
2/3 cup oats
3000mg evening primrose oil
3000mg flax seed oil
1000mg vit c
multi-vit
b complex

Meal 2:
3 scoops nutritech whey
20g organic peanut butter

Meal 3:
200g chicken breast (cooked weight)
2 cups mixed veg or 2 cups brocolli
30g macadamias

Meal 4:
170g steak or top side mince
1 cup mixed veg or 1 cup brocolli
1 tbsp olive oil

Meal 5: (pre-workout)
2/3 cup oats
30g raisins
nutritech amino boost
200mg caffeine
titan labs glutablast
nutritech HCL creatine

Meal 6: (post-workout)
3 scoops nutritech whey
10g dextrose
titan labs glutablast

Meal 7: (one hour after workout)
200g chicken breast
2 cups mixed veg or 2 cups brocolli

Meal 8:
170g steak or topside mince
20g organic peanut butter

Water intake is around 5 liters per day. I make use of tomato sauce and chutney from time to time. Table salt is kept to a minimum. I prefer to opt for chilli flakes, cayenne pepper and garlic + herbs to flavour my meats.

Training is periodized over a space of three weeks. Week one is usually balls to the wall and heavy all the way with low rep ranges. Week two has some more volume added in and week three is much lighter but pretty much all volume. I do FST-7's, drop sets, etc during week 3. Cardio is done daily for about 30 mins after weights. On Saturdays and Sundays, I usually opt to do fasted cardio along with abs.

At this point I'd say that my over well-being is not that great. I'm tired and I feel as if I've hit a plateu.

Any pointers would be appreciated.

I like your diet well done, I would add a cup of basmati rice to meal 7 and up steak weight to 200g, Thats all I would change

Thanks! Will give that a go. Been wondering for some time now if I shouldn't chuck some complex carbs in at meal 7. I've also been wondering about the benefits of having some white fish with my pre-workout meal. At this stage it's about adding calories in slowly. I want the size, but I don't want the body fat!

Well done bro you really did your homework and your diet looks great! Something from my side: I would have less protein in my post workout shake (1 scoop should be enough). Remember you are eating a huge meal with lots of protein soon afterwards so chances are you won't be able to use so much protein. If you are flatulent then you know it's too much protein.

Have you worked out your BMR and RMR? If you have please post it and the total calories of your diet.

XyGorf wrote: At this point I'd say that my over well-being is not that great. I'm tired and I feel as if I've hit a plateu.

The diet is top notch especially if you adjust it per KOE and Pyro's recommendations.
Your statement above is surprising though. Its unlikely you suffer a nutrient deficiency.
Maybe take a day or two off from everything (including cardio) and see if that helps. How are your sleep patterns?

Hey Pyroclasm!

I have no idea what my BMR/RMR is at this point in time. Here's what my bio gave me after my last anthropometry measurements on 20/04/2013:

7-skinfold fat percentage (%):
6.1%

7-skinfold fat mass (kg):
5.6Kg

7-skinfold lean mass (kg):
86.3Kg

Sum of 4-skinfolds (mm):
22mm

4-skinfold body fat percentage (%):
8.1%

Now, looking at myself, I'd say that I beleive the 8.1% far more than the 6.1%!

Regarding my total caloric intake... I had to go back and calculate this quickly. I've been working on estimation for so long now... Either way, I'm consuming a total of 2606.18 calories per day.

The post workout shake only has 36g of protein. I'm also not suffering from flatulence. I'm just not growing anymore.

LXIX wrote:

XyGorf wrote: At this point I'd say that my over well-being is not that great. I'm tired and I feel as if I've hit a plateu.

The diet is top notch especially if you adjust it per KOE and Pyro's recommendations.
Your statement above is surprising though. Its unlikely you suffer a nutrient deficiency.
Maybe take a day or two off from everything (including cardio) and see if that helps. How are your sleep patterns?

I think sleep is probably where my problem comes in. I get at most about 7 hours a day. My workouts aren't as intense as I'd like them to be. The other issue I think I have is the fact that I train alone. It's hard to push yourself beyond failure when there's nobody pushing you.

Those anthropometric measurements make it very easy to calculate bro. 370 +21.6xLean Body Mass.
So in your case 370+21.6x86.3=2234 calories for your BMR. Then multiply by 1.5 to get your RMR 3351 cals.
Soooooo.... You are under eating! Plain and simple. If you want to grow you should be consuming a surplus of about 500 cals. So you need to be eating 3851 cals to grow properly my man! I still think its too much protein in a short space of time but you know your body better than I do hey!

Also 7 hours of sleep is the bare minimum! You should be aiming for 10 hours of sleep. You grow in your sleep, not in the gym!!!

XyGorf wrote:

LXIX wrote:

XyGorf wrote: At this point I'd say that my over well-being is not that great. I'm tired and I feel as if I've hit a plateu.

The diet is top notch especially if you adjust it per KOE and Pyro's recommendations.
Your statement above is surprising though. Its unlikely you suffer a nutrient deficiency.
Maybe take a day or two off from everything (including cardio) and see if that helps. How are your sleep patterns?

I think sleep is probably where my problem comes in. I get at most about 7 hours a day. My workouts aren't as intense as I'd like them to be. The other issue I think I have is the fact that I train alone. It's hard to push yourself beyond failure when there's nobody pushing you.

OK cool - well obviously try get more sleep if possible.

Until you find a good training partner, maybe try embrace the solitude of bodybuilding. Training is almost like meditation for me. The more intense I go, the deeper the personal journey (sorry if that sounds lame)

Spend some time here animalpak.com/ and here animalpak.com/journey/index.cfm
and watch a vid from here www.anabolicsteroids.co.za/forum/11-gene...-motivational-thread before each workout

Pyroclasm wrote: Those anthropometric measurements make it very easy to calculate bro. 370 +21.6xLean Body Mass.
So in your case 370+21.6x86.3=2234 calories for your BMR. Then multiply by 1.5 to get your RMR 3351 cals.
Soooooo.... You are under eating! Plain and simple. If you want to grow you should be consuming a surplus of about 500 cals. So you need to be eating 3851 cals to grow properly my man! I still think its too much protein in a short space of time but you know your body better than I do hey!

Also 7 hours of sleep is the bare minimum! You should be aiming for 10 hours of sleep. You grow in your sleep, not in the gym!!!

Holy crap! :ohmy:

So I'm guessing I will need to start increasing my caloric intake by 500 cals every two weeks or so. I can see 12 meals in my future. I can totally eat 12 times a day...

LXIX wrote:

XyGorf wrote:

LXIX wrote:

XyGorf wrote: At this point I'd say that my over well-being is not that great. I'm tired and I feel as if I've hit a plateu.

The diet is top notch especially if you adjust it per KOE and Pyro's recommendations.
Your statement above is surprising though. Its unlikely you suffer a nutrient deficiency.
Maybe take a day or two off from everything (including cardio) and see if that helps. How are your sleep patterns?

I think sleep is probably where my problem comes in. I get at most about 7 hours a day. My workouts aren't as intense as I'd like them to be. The other issue I think I have is the fact that I train alone. It's hard to push yourself beyond failure when there's nobody pushing you.

OK cool - well obviously try get more sleep if possible.

Until you find a good training partner, maybe try embrace the solitude of bodybuilding. Training is almost like meditation for me. The more intense I go, the deeper the personal journey (sorry if that sounds lame)

Spend some time here animalpak.com/ and here animalpak.com/journey/index.cfm
and watch a vid from here www.anabolicsteroids.co.za/forum/11-gene...-motivational-thread before each workout

Not lame at all bro. I also love those bodybuilding motivation vids. What I need is someone like CT Fletcher yelling at me that, "it's still your motherf*****g set!"

Scary isn't it!

XyGorf wrote:

Pyroclasm wrote: Those anthropometric measurements make it very easy to calculate bro. 370 +21.6xLean Body Mass.
So in your case 370+21.6x86.3=2234 calories for your BMR. Then multiply by 1.5 to get your RMR 3351 cals.
Soooooo.... You are under eating! Plain and simple. If you want to grow you should be consuming a surplus of about 500 cals. So you need to be eating 3851 cals to grow properly my man! I still think its too much protein in a short space of time but you know your body better than I do hey!

Also 7 hours of sleep is the bare minimum! You should be aiming for 10 hours of sleep. You grow in your sleep, not in the gym!!!

Holy crap! :ohmy:

So I'm guessing I will need to start increasing my caloric intake by 500 cals every two weeks or so. I can see 12 meals in my future. I can totally eat 12 times a day...

Or you could just increase certain portions of your existing 8 meals.

Yup... I realized the same thing after I'd hit the submit button.

Thanks for everyone's advice! I will be altering my beef and post workout meals as per Koe's advice. I will be adding 500 cals every two weeks until I'm where I need to be.

The other thing I think I need to do is to go collect some extra motivation at the ########. Will see how the finances look at the end of the month...

Edit: Discussion of sources and their dealings not allowed!

Pyroclasm wrote: Well done bro you really did your homework and your diet looks great! Something from my side: I would have less protein in my post workout shake (1 scoop should be enough). Remember you are eating a huge meal with lots of protein soon afterwards so chances are you won't be able to use so much protein. If you are flatulent then you know it's too much protein.

Have you worked out your BMR and RMR? If you have please post it and the total calories of your diet.

Please explain this theory?

Post workout is your anabolic window that is when you cram the nutrients in bud, you will definitely use it after a hard weight training session. The theory of only 30g being absorbed at a time is bull.

Protein should be about 1.5-2g/lb of lean body mass. If you have that just play around with your carbs or fats, judging by your bodyfat you can handle extra carbs in a few of the meals.

Koe007 wrote:

Pyroclasm wrote: Well done bro you really did your homework and your diet looks great! Something from my side: I would have less protein in my post workout shake (1 scoop should be enough). Remember you are eating a huge meal with lots of protein soon afterwards so chances are you won't be able to use so much protein. If you are flatulent then you know it's too much protein.

Have you worked out your BMR and RMR? If you have please post it and the total calories of your diet.

Please explain this theory?

Post workout is your anabolic window that is when you cram the nutrients in bud, you will definitely use it after a hard weight training session. The theory of only 30g being absorbed at a time is bull.

Honestly it's just personal experience. If you read a bit further down I did say that it is his body so he must do what he knows is best. In all of the diets given to me by the Squirrel this has been the norm. But please KOE not another argument?

@XyGolf: Bump up the Dextrose to 60g post workout. You need to replenish your glycogen stores quickly after a workout.

Pyroclasm wrote: . But please KOE not another argument?

TO Pyro :lol:

Stop derailing XyGorf's thread.

Sorry dudes, was out for a while. I've seen from my own feedback that I'm quite sensitive to carbs. I get fat in no time! Not entirely sure why though. When I started training I was most definitely an ectomorph! I guess my somatotype must have changed somewhere along the way.

I'm guessing fights break out on this forum all the time...

Anyways guys, I've got the info I needed. Thanks again for the inputs. I'm sure this is going to help a lot!

XyGorf wrote:
I'm guessing fights break out on this forum all the time...

Imagine how boring and simple life would be if everybody had the same genetics....

Anyways guys, I've got the info I needed. Thanks again for the inputs. I'm sure this is going to help a lot!

Good Luck

XyGorf wrote: I'm guessing fights break out on this forum all the time...

Too much testosterone too little time... Lots of fun hey. :lol: