Critique my diet please

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skullsmasher

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Here is what Im eating 90% of the time as of now. Anyones opinions are welcomed. My goals are to add muscle while losing some fat in the process.

cottage cheese ( 13g pro/2.5g fat/ 4g carbs)
broccoli (?)
yogurt (6g pro/0 fat/ 21 carbs
sliced lturkey lunch meat (5g pro/0 fat/0 carbs)
fat free milk (10g pro/0 fat/ 14g carbs)
whole wheat bread (4g pro/18g carb/0 fat)
Chicken breast (? pro/0 fat/0carbs)
protein (22g pro/2g carb/1g fat)
bananas
tuna
eggs occasionally
oranges
a little peanut butter once in a while

my carbs are kept relatively low and my protein is almost always 1g per pound of BWT
 
to much dairy, espeically when losing body fat. Your not getting in enough protein. Don't count protein in cheese yogurt ex.. Ditch the bread-low gi carbs. Not a fan of the fruit when cutting up either..
 
buffness said:
to much dairy, espeically when losing body fat. Your not getting in enough protein. Don't count protein in cheese yogurt ex.. Ditch the bread-low gi carbs. Not a fan of the fruit when cutting up either..
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I'd have to agree here.

I thought all yogurt had carbs or fats in there...Skullsmasher you just have protein in there? It is either sugar or some sort of fats in with the yogurt. I could almost swear to it.
 
BigWilly said:
I need to see meals broken down...
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Im not planning out every single meal. I just buy groceries that (I thought) are somewhat good for what im trying to accomplish, and I eat a target amount each day. I dont say "ok eat this at this time" etc. I just dont do that right now. Im not yer size BW or even close. Im not trying to compete or anything of that nature.
 
Stout1 said:
I'd have to agree here.

I thought all yogurt had carbs or fats in there...Skullsmasher you just have protein in there? It is either sugar or some sort of fats in with the yogurt. I could almost swear to it.
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yes they do, but I still keep my OVERALL carbs throughout the day, low as well as at least.......bout 175-220g of pro a day. Im about 215 BWT. although right now my BF % is too high IMO. roughly 21%
 
buffness said:
to much dairy, espeically when losing body fat. Your not getting in enough protein. Don't count protein in cheese yogurt ex.. Ditch the bread-low gi carbs. Not a fan of the fruit when cutting up either..
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Im not sure why dairy is bad even when it is low carb/fat and high protein? Why shouldnt I count the protein in these? I always thought it was more important HOW MUCH pro you get in as opposed to WHAT KIND?
 
as far as I know the protein in dairy is complete protein and CAN BE counted.........where do you think whey comes from?
 
goes4ever said:
as far as I know the protein in dairy is complete protein and CAN BE counted.........where do you think whey comes from?
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whew, for a minute there I thought I was crazy!
 
skullsmasher said:
yes they do, but I still keep my OVERALL carbs throughout the day, low as well as at least.......bout 175-220g of pro a day. Im about 215 BWT. although right now my BF % is too high IMO. roughly 21%
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Well listed above you say 0g fat and 0g carbs...I am just trying to figure this out.

And in reference to your statement about not being as large as BigWilly. That is a mute point. If you want to succeed in this game diet is the MOST important thing you can or can't do.

You can train hard, do all the right things, sleep well, get rest, etc. But if you fuck up your diet your whole game is shit washed. In my eyes if you don't want to diet right you are wasting your time. When I say diet I mean eating correctly whether it be bulking, cutting, etc. You have to have meal plans laid out and count calories, eating on the run as you say just doesn't cut it. You have to have a plan in this game to succeed. Then as you go along you will now what you are doing then won't have to count calories and can make adjustments on the run. At first yes its a bitch, but once you reap the rewards of your efforts it will be more than worth it.

But I can not stress enough the fact of how important diet is.
 
Stout1 said:
Well listed above you say 0g fat and 0g carbs...I am just trying to figure this out.

And in reference to your statement about not being as large as BigWilly. That is a mute point. If you want to succeed in this game diet is the MOST important thing you can or can't do.

You can train hard, do all the right things, sleep well, get rest, etc. But if you fuck up your diet your whole game is shit washed. In my eyes if you don't want to diet right you are wasting your time. When I say diet I mean eating correctly whether it be bulking, cutting, etc. You have to have meal plans laid out and count calories, eating on the run as you say just doesn't cut it. You have to have a plan in this game to succeed. Then as you go along you will now what you are doing then won't have to count calories and can make adjustments on the run. At first yes its a bitch, but once you reap the rewards of your efforts it will be more than worth it.

But I can not stress enough the fact of how important diet is.
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believe it or not, I know what yer sayin. to put it simply I do count my grams but, I dont plan my individual meals. I just plan what I will eat that day. My statement about being as big as BW was mad because Im sure he does work harder on the diet part than me because he competes and is also chemically assisted. So seeing as how I do neither of those, I thought I would let it be known to him that those are not things that applied to me right now. ah I cant say what I mean right now, I just didnt want to come off seeming like im trying ot get to 0% BF and compete, for the sake of him taking the time to reply.
 
Stout1 said:
Well listed above you say 0g fat and 0g carbs...I am just trying to figure this out.
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I do not try to eat 0g carbs and 0g fat, that is just what is in some of the items I eat.

o ok, the yogurt. miss type. thanks.
 
skullsmasher said:
I do not try to eat 0g carbs and 0g fat, that is just what is in some of the items I eat.

o ok, the yogurt. miss type. thanks.
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Yeah, I meant the yogurt. I really don't like any sort of simple sugars when trying to diet. Yogurt, milk, fruit is a simple sugar. Some people with a good metabolism can get away with things like that, but most can't.
 
skullsmasher said:
believe it or not, I know what yer sayin. to put it simply I do count my grams but, I dont plan my individual meals. I just plan what I will eat that day. My statement about being as big as BW was mad because Im sure he does work harder on the diet part than me because he competes and is also chemically assisted. So seeing as how I do neither of those, I thought I would let it be known to him that those are not things that applied to me right now. ah I cant say what I mean right now, I just didnt want to come off seeming like im trying ot get to 0% BF and compete, for the sake of him taking the time to reply.
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Well to count your cals you would almost need to plan your meals. Just eating XXXX for the day doesn't cut it. You need a structured meal plan of somesort. And just because your not looking to compete or using any help is not a reason to not pay a little bit more closer to the details. Heck, I would almost bet 95% of the people on the boards don't compete.

To succeed in this game diet needs to be put in the forefront of any plan of attack.
 
I thought I would be alright as long as I reach my daily goals as far as protein and carbs go.
 
Stout1 said:
Yeah, I meant the yogurt. I really don't like any sort of simple sugars when trying to diet. Yogurt, milk, fruit is a simple sugar. Some people with a good metabolism can get away with things like that, but most can't.
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the milk thing always confused me. isnt milk a low GI carb? I always get mixed responses about this..?
 
skullsmasher said:
I thought I would be alright as long as I reach my daily goals as far as protein and carbs go.
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Look at it like this....

If you eat 3000 cals a day (for example)

You eat three meals; each 1000 cals a piece

or

You eat five meals; each 600 cals a piece



What do you think is better? Yeah the total is the same in the end, but your body's ability to process and assilimate that food is far far superior when you spread your meals out every 3 hours.

Also if one meal has 75g protein then the next only has 15 g protein, then so on and so on. I really don't like that. That is why I am a big fan of structing your meal plans around your day, work out, etc. Cut the carbs off late at night, and I could go on and on. But how you plan your meals is just as important.
 
skullsmasher said:
the milk thing always confused me. isnt milk a low GI carb? I always get mixed responses about this..?
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Look at the back panel. It is all sugar for the most part. I would bet at least 80% sugar in there. Also depending on if we are talking skim, whole, 2%, etc. But sugar is in there.
 
I eat about 4-6 times a day roughly. I just eat everything I pack for work, piece by piece throughout the day, 10 hrs. when I get home I eat a shake after I lift and before bed which consists of milk and protein. its fat free milk, for what thats worth.
 
I found this somewhere. it helped me make my decision to include milk into my diet.

"Drink Milk

Milk?It does a body good! You should have known this would be on the list. Milk is the drink of all strength champions throughout history. Let's take a look back into the past. Paul Anderson, a man whose strength feats have gone down in history used to drink several gallons of milk per day. I read that he used to drink a gallon of milk just during his workout. If you look at the eating habits of the strongmen and powerlifters of the past, milk was a major part of their diet.

Even the old school bodybuilders used to drink large amounts of milk. It supplies the body with an excellent source of protein. Its main source is casein protein, which is a slower released protein source than whey. It also supplies simple carbohydrates, vitamins and minerals to help round things out. Milk has different caloric rates depending on which type you consume. Powerlifters should drink 2% or whole milk, as it will supply you with valuable calories when looking to gain weight. The best time to consume milk is with your protein shake as it can really help with the taste. When trying to pack on mass, milk should definitely be part of your plan!"

I am really not trying to pack on "mass" necesarily but, ya get my point.
 
skullsmasher said:
I eat about 4-6 times a day roughly. I just eat everything I pack for work, piece by piece throughout the day, 10 hrs. when I get home I eat a shake after I lift and before bed which consists of milk and protein. its fat free milk, for what thats worth.
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4-6 meals is good :)

Okay def a bad idea to have milk in a PWO shake. We want water, whey, and a 50/50 combo of dextrose and maltodextrine.

Also right before bed you are having more simple carbs from the sugar in milk. I would drop that and add water and some olive oil or flax oil.

What kind of job do you do or general speaking so we can see what we can get you to eat or what you have access to eat while at work.
 
I manage a casino in california. I like to pack my food in advance or else I cant get exactly what I should. I can eat whenever I want.
 
when I drink water with my shakes, I have to put in about 3 scoops of protein to feel as replenished as when I put in 1 scoop and some milk.
 
skullsmasher said:
Im not planning out every single meal. I just buy groceries that (I thought) are somewhat good for what im trying to accomplish, and I eat a target amount each day. I dont say "ok eat this at this time" etc. I just dont do that right now. Im not yer size BW or even close. Im not trying to compete or anything of that nature.
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Yeah, but do you want to get bigger? Or be my size?

If not, nevermind...

But if so, you better start paying more attention to what you eat in each meal...and you better start eating MORE...about 7 meals per day..including shakes.....a shake in the middle of the night is great too....
DO NOT use milk post workout....you feel more replenished b/c it fills you up...so what? You want to get some whey protein and sugars in you....quickly and you want that to digest quickly...milk only slows that down...
your protein should be about 300g/day...carbs 600g...fats 50g....that's about 4000 cals a day...do you want to grow? or not...
 
of course I do. but realistically I do not believe I can get to your size without the use of other supplements AS WELL as proper diet. proper diet/training alone will not get me to your size, however that doesnt mean that I wont try my hardest.
 
well I tell you what....before I used any supplementation, I was up to 215 lbs at about 11% bf..

nonetheless...even more reason why you should pay so much attention to how much your eating....
 
back before I started supplementation, I never planned on getting super ripped and competiting either...

I just wanted to look better and get bigger...and I made damn sure I planned out my meals b/c it's the most important factor.
 
skullsmasher said:
I found this somewhere. it helped me make my decision to include milk into my diet.

"Drink Milk

Milk?It does a body good! You should have known this would be on the list. Milk is the drink of all strength champions throughout history. Let's take a look back into the past. Paul Anderson, a man whose strength feats have gone down in history used to drink several gallons of milk per day. I read that he used to drink a gallon of milk just during his workout. If you look at the eating habits of the strongmen and powerlifters of the past, milk was a major part of their diet.

Even the old school bodybuilders used to drink large amounts of milk. It supplies the body with an excellent source of protein. Its main source is casein protein, which is a slower released protein source than whey. It also supplies simple carbohydrates, vitamins and minerals to help round things out. Milk has different caloric rates depending on which type you consume. Powerlifters should drink 2% or whole milk, as it will supply you with valuable calories when looking to gain weight. The best time to consume milk is with your protein shake as it can really help with the taste. When trying to pack on mass, milk should definitely be part of your plan!"

I am really not trying to pack on "mass" necesarily but, ya get my point.
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Old school BBer's did a plethora of things wrong or not as we would today. Look at the size difference in today's athletes compared to then. Yes, the "supplement" use compared from then to now is night and day difference, but the nutrional knowledge of what we have today versus what they have is far superior.

Milk is okay every now and then, but I would never count it as a staple in my diet. I have a glass now and then when there is some up in my fridge but I never go out and purchase it as if I did do that I would end up consuming it :)

If looking for vitamins don't look to milk you should be getting enough in through a good multi-vitman pak such as the one by Beverly International or other suitable food groups. Milk is alaso full of simple sugars. Not good. Simple carbs are good pwo, but milk slows the digestion process down. This is not what we are looking for PWO. We want a fast acting relief through the use of whey protein and malto/dex combo.

He mentions milk to pack on the mass.....If you are really looking to pack on the mass it should be done through complex carbs such as oatmea, sweet potatoes/yams, brown rice. Meats such as eggs, chicken, tuna, salmon, turkey, and veggies. Milk is NOT a good choice for a mass builder at all.

I am not saying NEVER to drink milk, but do not count on it as a staple of your diet.
 
skullsmasher said:
I manage a casino in california. I like to pack my food in advance or else I cant get exactly what I should. I can eat whenever I want.
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Ok, then we can definitely make some changes to this then :)

You mentioned losing fat and gaining muscle at the same time. Yes it can be done, but it is hard if you have never done it before. You could end up spinning your wheels more than you would be making progress. Have you ever tried or been succesful in losing fat and gaining muscle at the same time?
 
yes, when I first started I lost fat and got a little bigger, then i started eating again after I was lean and got bigger and bigger. I have been bigger than i am now. naturally
 
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