Thoughts on my diet?

[Vintovka]

I've been logging what I eat for the last 16 days and it has really helped me realize how bad my diet was. Before I started writing things down I thought I was eating pretty good but was way off, still need improvment I'd guess.

I'm 6'2" and 265 lbs, so my first priority is body fat loss, followed by trying to keep as much muscle as possible and gain a little perhaps.

Here's the typical workout and rest days:

Rest days ------------------------ kcal fat carb protein
9:00 am
3 instant oats --------------------- 340 - 5.5 - 41 - 11
2 scoops whey -------------------- 220 - 3 --- 4 -- 46

12:30 pm
.5lbs Bottom Round, fat trimmed --- 430 - 19 -- 0 --- 61

3:00
2 part-skim mozorella string cheese 120 - 5 --- 0 --- 18

5:30
Garlic Chicken Stir-Fry w/ Brocolli -- 730 - 61 -- 10 -- 51

8:00
2 scoops whey ------------------- 220 - 3 ---- 4 -- 46

10:30
3 whole eggs --------------------- 225 - 12 -- 0 --- 18
1 scoop whey -------------------- 110 - 1.5 -- 2 --- 23

total ---------------------------- 2395 - 110 - 61 - 271
approx. 45% 10% 45%

This example would be a minimum, sometimes 100-200 kcals higher and up to 100 carbs.

Lift days
9:00 am
same as above ------------------- 560 - 8.5 -- 45 -- 57

11:30
same ---------------------------- 430 - 19 --- 0 --- 61

12:30 pm
2 cups fat free milk --------------- 180 - 0 --- 26 -- 16
2 scoops whey ------------------- 220 - 3 ---- 4 --- 46

---Lift for 45 mins to an hour---

1:15
2 yogurts ------------------------- 380 - 4 --- 70 -- 16

1:30
2 scoops whey -------------------- 220 - 3 ---- 4 --- 46

4:30
garlic chicken stir-fry w/ brocolli ---- 730 - 61--- 7 --- 48

7:00
3 part-skim string cheese ----------- 180 - 7.5 - 0 --- 27

10:00
2 scoops whey --------------------- 220 - 3 --- 4 --- 46

total ------------------------------ 3120 - 109 - 160 - 363
approx 32% 21% 47%

Along with this I drink about 2 gallons of water a day.

Saturday is cheat meal/carb up day, I might eat 200-400g over the course of the day.

Open to all feedback!

Thanks

 

[Warboss Alex]

I've been logging what I eat for the last 16 days and it has really helped me realize how bad my diet was. Before I started writing things down I thought I was eating pretty good but was way off, still need improvment I'd guess.

I'm 6'2" and 265 lbs, so my first priority is body fat loss, followed by trying to keep as much muscle as possible and gain a little perhaps.

Here's the typical workout and rest days:

Rest days ------------------------ kcal fat carb protein
9:00 am
3 instant oats --------------------- 340 - 5.5 - 41 - 11
2 scoops whey -------------------- 220 - 3 --- 4 -- 46

LOOKS GOOD

12:30 pm
.5lbs Bottom Round, fat trimmed --- 430 - 19 -- 0 --- 61

HAVE SOME VEGGIES HERE

3:00
2 part-skim mozorella string cheese 120 - 5 --- 0 --- 18

NOT BIG ENOUGH FOR A MAIN MEAL, ADD IN SOME MEAT OR A SHAKE WITH A LITTLE OLIVE OIL OR SOME NUTS

5:30
Garlic Chicken Stir-Fry w/ Brocolli -- 730 - 61 -- 10 -- 51

FAR TOO MUCH FAT THERE MATE, I WOULD JUST HAVE THE FAT USED TO COOK WITH AND MAYBE SOME NUTS OR SOMETHING (~20G FAT)

8:00
2 scoops whey ------------------- 220 - 3 ---- 4 -- 46

ADD SOME FAT, 1TBSP OLIVE OIL IS GOOD

10:30
3 whole eggs --------------------- 225 - 12 -- 0 --- 18
1 scoop whey -------------------- 110 - 1.5 -- 2 --- 23

LOOKS FINE

total ---------------------------- 2395 - 110 - 61 - 271
approx. 45% 10% 45%

This example would be a minimum, sometimes 100-200 kcals higher and up to 100 carbs.

THAT'S A GOOD RECIPE FOR FAT LOSS BUT INCREASE CALORIES

Lift days
9:00 am
same as above ------------------- 560 - 8.5 -- 45 -- 57

11:30
same ---------------------------- 430 - 19 --- 0 --- 61

12:30 pm
2 cups fat free milk --------------- 180 - 0 --- 26 -- 16
2 scoops whey ------------------- 220 - 3 ---- 4 --- 46

I DON'T LIKE MILK ESPECIALLY WHEN TRYING TO LOSE BODYFAT. AN APPLE OR TWO WOULD BE A BETTER CHOICE

---Lift for 45 mins to an hour---

1:15
2 yogurts ------------------------- 380 - 4 --- 70 -- 16

1:30
2 scoops whey -------------------- 220 - 3 ---- 4 --- 46

LOOKS FINE ALTHOUGH MAYBE TRY A DIFFERENT CARB SOURCE THAN YOGURT (JUICE?)

4:30
garlic chicken stir-fry w/ brocolli ---- 730 - 61--- 7 --- 48

AS ABOVE

7:00
3 part-skim string cheese ----------- 180 - 7.5 - 0 --- 27

AS ABOVE

10:00
2 scoops whey --------------------- 220 - 3 --- 4 --- 46

WHERE'D THE EGGS GO?

total ------------------------------ 3120 - 109 - 160 - 363
approx 32% 21% 47%

I LIKE THE MACROS (MAYBE SOME MORE CALS THOUGH) BUT THEY COULD BE FROM BETTER SOURCES AND TIMED BETTER, SEE ABOVE

Along with this I drink about 2 gallons of water a day.

GOOD MAN!

Saturday is cheat meal/carb up day, I might eat 200-400g over the course of the day.

NOTHING WRONG WITH THAT!

Open to all feedback!

Thanks

There ya go! It's one of the better diets I've seen, that's for sure - but you need to increase calories and choose better fat sources (that garlic chicken? .. lol). Also spread your fat sources out evenly throughout the day, don't get 60g in one meal and 5g in another.

You need a full spectrum of fats if this is to succeed: animal fats you'll get from your meats but also have 1 tbsp olive oil, 10-15g fish oil and it wouldn't hurt to have a tbsp of flax oil as well, per day. Plug these in wherever you want as fat sources.

Are you doing cardio? You're a prime candidate for a.m. cardio on an empty stomach. In your case I would recommend some BCAAs pre-cardio, ~5g.

Lastly, add in as many green veggies (broccoli, asparagus, spinach, string beans etc - NOT sweetcorn or stuff like that which is high carb) as you like, wherever you like. Eat them after your protein/fat intake for satiety.

 

[Vintovka]

I figured the garlic chicken needed to go, I'm a chinese take-out addict. The take out is just chicken, brocolli and baby corn, the kcals and macros on it are a ballpark estimate I got from the internets. Every chinese resturant seems to use different recipes so it's hard to judge.

Thinking about replacing it with another 1/2 pound of bottom round, which I cook in olive oil, so that's in there too, just not listed.

I do 15 minutes of medium or light morning cardio 6 times a week.

 

[Warboss Alex]

I figured the garlic chicken needed to go, I'm a chinese take-out addict. The take out is just chicken, brocolli and baby corn, the kcals and macros on it are a ballpark estimate I got from the internets. Every chinese resturant seems to use different recipes so it's hard to judge.

Thinking about replacing it with another 1/2 pound of bottom round, which I cook in olive oil, so that's in there too, just not listed.

I do 15 minutes of medium or light morning cardio 6 times a week.

Bottom round sounds good.

The amount of **** in chinese food is insane, plus I'm sure there's carbs in it.

15 minutes of cardio barely scratches the surface at your weight my friend.. no offence but you need 30+ each and every day, building up to 45 over time and maybe even the full hour.

 

[Vintovka]

I've been eating it 5x a week for the past 6 months, getting a little tired of it anyways.

 

[Skilla_Staz]

Why not do HIIT?

 

[Warboss Alex]

Why not do HIIT?

at his weight!?

 

[Vintovka]

I can only jog for a couple hundred yards before I keel over. I'm getting there though.

 

[Warboss Alex]

I can only jog for a couple hundred yards before I keel over. I'm getting there though.

don't jog.. incline walking on the treadmill or power walking up some hills is all you need.

HIIT is not immediately do-able for the larger guys (myself included) but can be built up to very slowly.