Critique My Diet

Hi gents,

I've done my homework by reading all of DJ's dieting stickies and this is my first attempt at creating my own diet which I think may work for me considering my goals.
I will create a cycle log with before and after pics as soon as I have all my gear on hand and my diet has been been tweaked by some of the gurus out there.

My stats at the moment:
Age: 22
Height: 174 cm
Weight: 72 kg
BF: +/- 10-12% (Guestimating)

My goal is to get down to 6-8% and to have that hard look similar to Jeff Seid.

Please let me know what you guys think?

WAKE UP: Multi Vitamin + Omega 3

Meal 1 : 1 Cup oats, 1 Tbsp almond butter, honey + cinnamon and 2 full eggs

Meal 2 : 200g Chicken breast, half an Avo + 1 Tbsp Coconut oil

Meal 3: 2 Scoops Whey + 1 Scoop Futurelife and half a Grapefruit

Meal 4: 200g Chicken breast, 1 Cup White Rice + 1 Tbsp Coconut oil

30mins Pre-Workout: Banana

During Workout: 2 Scoops SPN Aftershock Vitargo

30mins Post-Workout: 2 Scoops Whey

Meal 5: 200g Steak/Ostrich Mince + 1 cup broccoli

Meal 6: 40g Casein + 1 Tbsp Peanut Butter

BMR, RMR and total cals of diet?

Not enough veggies bro.

Using the formula in Dieting Basics, my BMR = 1773 and TDEE = 2748 (multiplied BMR by 1.55 for moderate activity)

In all honesty, I've never counted my calories but instead just focused on trying to eat as clean as possible and either added or dropped meals depending if I'm trying to bulk or cut down.

My idea was trying to split my macros 45/30/25 where my main sources of carbs would be oats and rice and sources of fats would be Avo, nuts and flaxseed oil.

WitnessTheFitness wrote: In all honesty, I've never counted my calories but instead just focused on trying to eat as clean as possible and either added or dropped meals depending if I'm trying to bulk or cut down.

I'm not saying count every morsel that you put into your body. But your diet needs to be ca. the right amount of calories. Otherwise you are making a big mistake.

I'll be aiming at getting between 250-280g protein, 150g carbs and 80g of fats in a day.
Then I could also add another cup of steamed broccoli to meal 4 to get more fibre in.

I get that your cals at 2320 pure, and then add 20% to compensate for other factors I get it at +-2800 cals. It´s too many cals I think. Also how are you doing on those carbs? Bloating? Bit of water retention?

I hardly retain much water. What value do you think I should be aiming at for daily cals?
Not that it will make much of a difference but I could cut out the Futurelife in that first shake? (As delicious as that stuff may be :lol: )
The flaxseed oil also has quite a high caloric value and I've told it's a nice source of fat and good way to stay lean, although I could always supplement with CLA and L-Carnitine

Not such a bad diet bro

Cut the future life and not the flaxseed / omega 3...cla and l-carnitine if it works for u but doesnt for me ....Honey has a lot of sugar ...whats in the coconut oil that u are using it ?
U going to have to be really strict if u want 6 % ...I dont mix sugar with carbs...fat with carbs ect ect...

jackrussel wrote: Not such a bad diet bro

Substantiate please

I'm no Gurru but I'd defiantly move some of my carbs to post workout.

Rhino wrote: I'm no Gurru but I'd defiantly move some of my carbs to post workout.

I usually train around 5pm and my only concern is that it may be too late in the evening to consume more carbs, especially because I don't have that big of an appetite after my post-workout shake.
How about if I added dextrose to my post-workout shake?

that and a meal a hour later

you should be adding dextrose to your post workout shake in any case

WitnessTheFitness wrote: I hardly retain much water. What value do you think I should be aiming at for daily cals?
Not that it will make much of a difference but I could cut out the Futurelife in that first shake? (As delicious as that stuff may be :lol: )
The flaxseed oil also has quite a high caloric value and I've told it's a nice source of fat and good way to stay lean, although I could always supplement with CLA and L-Carnitine

I would make it so that the daily cals are 15% under maintenance (after compensation with 20%). If you don´t retain any water or see any reason why not, then keep the carbs as they are. For now I would just cut out all sugars (fruit, honey, etc.). Also don´t eat carbs and fats at the same time. e.g don´t eat the Almond Butter and Rice together.

MRfeathers wrote: you should be adding dextrose to your post workout shake in any case

Thanks for your help gents. Really keen to give this one a bash

I haven't been able to find dextrose anywhere in the area that I live, but managed to find glucose powder from Dis-chem, a 500g box for R30.
Should I just add 50g of it to my PWO-shake?

bssa.biz/

R26 for 1kg of Dextrose.

D-glucose , dextrose, grape
sugar - same thing.

Theodoric wrote: bssa.biz/

R26 for 1kg of Dextrose.

Hey bro.. Thanks for sharing this link! I think Dischem may have just lost a big customer!
May I ask you bro > are you happy with their products? I'm not concerned about BSAA's And Glutamine, etc, etc, cause IMO Glut is Glut and BCAA's is BCAA's if you know what i mean. so that I'll try for sure.
Have you tried the Whey Protein Isolate? I buy the SPN brand at the moment, great product, buts its F*#k expensive. I'm really keen to try this stuff. I'd appreciate a heads up before I order.

Thanks again bud! Always great when you dudes share this kinda stuff man!
Regards bro,
Ron

Sorry if I hijacked this topic bro's.

BSSA is owned and run by a member of this forum. The dude gives outstanding customer service and their products are 100% legit.

Thanks for the heads up Pyro.
Yeah, sent an email to him this morning and got a reply in under 10min. Always a good sign.
So keen to rather give my business to a dude like this! Good to support the bro! And products look legit!
I used to get my supplements from a dude in Cape Town, and he'd courier it. Then he sold the company and couldn't supply. His stuff was great. So this is a great find for me. Won't be sad to leave Dischem!

Just remember u pay for shipping so make it a BIG order so it is worthwhile...

Pleasure bro! I am even trying to use them where I stay now in Germany. We are making our first trial run at the moment.

mike123 wrote: Just remember u pay for shipping so make it a BIG order so it is worthwhile...

Yeah Mike, thanks bro. Already spotted that one. Arranged collection. Gotta save, save, save for my gear!