My mates Diet whadya think? - UK-Muscle Body Building Community

SportDr · 16-01-2005, 11:43 AM

Hi Guys,

Got a friend down the gym who asked me to look at his diet, I have a few suggestions but I am not the expert on this...any help?

He is 91kg and cutting atm.

Meal 1 Scrambled egg with grated cheese. 2 yolks, 4 whites, 2 brown toast with spread, whey in 200ml water.
I thought use all the yolks and lose the cheese. He uses the cheese for flavour as he has removed yolks. Possibly some oats here too.

Meal 2 Tin Tuna (130g) with low fat dressing and 1 x banana
I thought ok but add an orange or two for Vit C.

Meal 3 20g Whey in 200ml water, 100ml semi skimmed milk.
ok

Meal 4 200g chicken, 250g rice.
This could do with less rice 150g maybe and brown, with some vegetable, brocolli etc.

Meal 5 Tin Tuna with low fat dressing and 1 x banana.
I thought drop the bananas from here on.

Meal 6 PWO 30g whey in water, 1 x ripe banana.
ok

Meal 7 7 egg white omlette with grated cheese, small chicken breast.
Needs some veg in here too and some low Glycaemic carbs.

Fitday made his original diet to be:

Calories: 2,982 bit high possibly for cutting at 91kg?

Protein: 340g 48% Good

Fat: 84g 25% ok but need some better fats, flax, avacado?

Carbs: 208g 27%. Good, could do with low glycaemic carbs for more fibre.

This was also low on Vitamins E,D,C and Fibre.

Thanks in advance

SD

**big** · 16-01-2005, 12:08 PM

Look pretty good. Could do with some fish n chips and curry though (kidding) ;)

Is he losing fat on the 3000 calories he's taking currently, and if so how much each week? If he's successfully cutting, then you shouldn't change things up by having him consume less calories - he'll end up catabolising. Only if he can't lose bodyfat should you screw around with the total calories. I am now 102kg and intend to start cutting in 4 weeks on around 4000 calories - so 3000 for him might even be too low! Look at his history on this diet.

My main overall problem with his diet is the pwo nutrition. 30g of whey for a 90kg guy just doesn't cut it. He should also take carbs pwo in my opinion (pre-workout carbs - the rice - should be lowered slightly to compensate for this - say 100g before and 150g after). He should also drop out the cheese and replace it with good fats. Ground flaxseeds will solve a lot of his problems - it contains lots of fibre and also good fats. As for the vitamins, a multi-vit twice a day will solve this.

Overall it looks pretty good though.

**Jimmy** · 16-01-2005, 12:19 PM

basically you got it right SD

meal1
leave in yolks but a little cheese is ok for flavour just not too much

meal2
yes, orange and a green salad, olive oil tsp

meal 3
maybe add half again, 30g whey, 150ml milk

meal4
bumping your comments (although i recon he is using a micro pack which is 1 serving 250g.....very conveinient)
olive oil tsp

meal5
yes drop banana
plus med jacket potato and tbsp butter..maybe cheese if bulking

PWO
double the whey
add some honey or table sugar chefx style
drop the banana

bed
add mixed veg to the ommelete
3-4 whole large eggs should do it

or

leave the eggs if concerned about fat and have steak and veg/olive oil

**Jimmy** · 16-01-2005, 12:20 PM

didnt know he was cutting

SportDr · 16-01-2005, 01:30 PM

Thanks Guys,

I will pass on our suggestions to him, I am sure he will be grateful.

Regards

SD

InSaNiTy · 16-01-2005, 11:06 PM

Quote:

Originally Posted by big

Look pretty good. Could do with some fish n chips and curry though (kidding) ;)

Hahaha, nice one Big

crazycacti · 17-01-2005, 12:01 AM

Quote:

Originally Posted by big

(pre-workout carbs - the rice - should be lowered slightly to compensate for this - say 100g before and 150g after

Read somewhere when cutting its prob a good idea to drop carbs pre WO allowing the body to look at better sources of energy during workout, if sipping a shake and glutamine during the WO this will help curb catbolism and make the body use fat as energy, can't remember where i read it though... i'll have a think...

I'm 95 kg atm and i have to cut on 2000 cals with low amounts of low GI carbs, if i eat more carbs, higher GI carbs or more cals i seem to stay the same weight, wish i could eat more and still loose BF :(

**big** · 17-01-2005, 12:11 AM

Quote:

Originally Posted by crazycacti

Read somewhere when cutting its prob a good idea to drop carbs pre WO allowing the body to look at better sources of energy during workout, if sipping a shake and glutamine during the WO this will help curb catbolism and make the body use fat as energy, can't remember where i read it though... i'll have a think...

I find that some carbs pre-WO do allow you to be more intense during your workout. I found that when I dropped pre-WO carbs, I ended up with too little energy to really stimulate any growth (and I truly believe that you CAN have muscular growth when cutting if your diet is right, unless you're really huge). That said, if you can get a good workout without carbs pre-WO go for it, as I'm sure there are bodyfat benefits to it!

Quote:

I'm 95 kg atm and i have to cut on 2000 cals with low amounts of low GI carbs, if i eat more carbs, higher GI carbs or more cals i seem to stay the same weight, wish i could eat more and still loose BF :(

Try this: Up your protein considerably, cut your carbs out in the afternoon (unless that's when you train), and do very low intensity cardio every day. That's what allowed me to go from a 2000 calorie metabolism to a 4000 calorie metabolism without much difference in mass.

crazycacti · 17-01-2005, 12:18 AM

Quote:

Originally Posted by big

I truly believe that you CAN have muscular growth when cutting if your diet is right .

Agree most def here, i'm cutting atm and i'm still beating my lifts each WO, and imo if u are gaining strength u body is compensating with mass, cutting progress should always be done via BF% decrease or mirror

Quote:

Originally Posted by big

Try this: Up your protein considerably, cut your carbs out in the afternoon (unless that's when you train), and do very low intensity cardio every day. That's what allowed me to go from a 2000 calorie metabolism to a 4000 calorie metabolism without much difference in mass

Like the sound of this a lot

winger · 17-01-2005, 01:08 AM

All in all it does look ok. First off I would dump the bananas, or just eat about a third of one in the morning. Actually green bananas are much better.

I would rather him eat a peach or an apple. Much better on the glycimic index. Im also not a big fan of rice actually, why eat rice when there are so many better carbs like, spinish, romain lettuce, brocolli, asparagus, tomatoes, green pees get the picture. You can get away with spiking carbs if you eat them 30 minutes before, or right after a workout. I actually agree with this. It adds back the glycogen back into the muscles, or puts it in pre workout.

crazycacti · 17-01-2005, 01:13 AM

Quote:

Originally Posted by winger

why eat rice when there are so many better carbs

what about basmati? nice place on the GI index. boil the rice and near the end add in some peas, broccoli.....

winger · 17-01-2005, 01:34 AM

Quote:

Originally Posted by crazycacti

what about basmati? nice place on the GI index. boil the rice and near the end add in some peas, broccoli.....

That is good mate. I actually was looking at that on the GI index. I guess I get on my high horse sometimes. I like the most natural of foods to be honest. The kind you can pick right up from God's green earth and eat. No processing, just wash and eat. Oh except potatoes, and bananas and corn. All the colors of the rainbow actually. Sweet potatoes instead if you must eat potatoes.

**hackskii** · 17-01-2005, 01:47 AM

Meal 1.
4 yolks 2 whites.
Drop the bread and spread and use oats instead with flaxseed in it and add 1 scoop of whey to the oats.

Meal 2.
1 tin tuna and 1 apple with 2 caps of fish oil.

Meal 3.
Add some almonds in here.

Meal 4.
Drop the rice and add some vegetables here and some avocado (not a lot).

Meal 5.
Too many bananas (high in the GI) better fruit would be berries (low GI), or better yet a vegetable.

Meal 6.
This is ok but only for PWO as the banana spikes pretty good. You can add some creatine too here and maybe up the protein a bit.

Meal 7.
Drop the eggs, make that a big chicken breast and add a vegetable with some fish oils.

The calories look about right but if he loses more than 1.5 lbs a week he needs to add some more food.
40/30/30 is my favorite way to lose for the long run.
His protein is ok. Carbs might be a tad low and fats low too.

crazycacti · 17-01-2005, 02:01 AM

Quote:

Originally Posted by winger

I like the most natural of foods to be honest. The kind you can pick right up from God's green earth and eat. No processing, just wash and eat

Most def! Veg, eggs, milk, oats etc...all processed food is almost always high on the GI, IMO milk is the wonder food/drink - good PCF ratio, slow digesting proteins and calcium helps in curbing excess fat that the body doesn't need from getting digested

think i might post my current cutting diet up now :o

winger · 17-01-2005, 02:17 AM

Quote:

Originally Posted by crazycacti

Most def! Veg, eggs, milk, oats etc...all processed food is almost always high on the GI, IMO milk is the wonder food/drink - good PCF ratio, slow digesting proteins and calcium helps in curbing excess fat that the body doesn't need from getting digested

think i might post my current cutting diet up now :o

That is a little secret that somehow you have found out. Nice Crazy. Milk they say lowfat, will help you loose the stomach fat on men. Also, if you dont have calcium in your diet than you can forgetaboutit. Diet is key.

16-01-2005, 11:43 AM	#1 (permalink)
SportDr Getting HUGE! Join Date: Sep 2004 Location: E-Sussex UK Posts: 2,674	My mates Diet whadya think? Hi Guys, Got a friend down the gym who asked me to look at his diet, I have a few suggestions but I am not the expert on this...any help? He is 91kg and cutting atm. Meal 1 Scrambled egg with grated cheese. 2 yolks, 4 whites, 2 brown toast with spread, whey in 200ml water. I thought use all the yolks and lose the cheese. He uses the cheese for flavour as he has removed yolks. Possibly some oats here too. Meal 2 Tin Tuna (130g) with low fat dressing and 1 x banana I thought ok but add an orange or two for Vit C. Meal 3 20g Whey in 200ml water, 100ml semi skimmed milk. ok Meal 4 200g chicken, 250g rice. This could do with less rice 150g maybe and brown, with some vegetable, brocolli etc. Meal 5 Tin Tuna with low fat dressing and 1 x banana. I thought drop the bananas from here on. Meal 6 PWO 30g whey in water, 1 x ripe banana. ok Meal 7 7 egg white omlette with grated cheese, small chicken breast. Needs some veg in here too and some low Glycaemic carbs. Fitday made his original diet to be: Calories: 2,982 bit high possibly for cutting at 91kg? Protein: 340g 48% Good Fat: 84g 25% ok but need some better fats, flax, avacado? Carbs: 208g 27%. Good, could do with low glycaemic carbs for more fibre. This was also low on Vitamins E,D,C and Fibre. Thanks in advance SD __________________ I don't like Sports and I am not a Doctor! To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. You expressed and challenged yourself, startled the dozing muscles and welcomed the sweet pain of gain. Boredom begets mediocrity. Enemies both, they deserve swift eradication. Let's hit the weights and build some muscle. Race ya to the bench press. Dave Draper A goal casually set and lightly taken will be freely abandoned at the first obstacle. Zig Ziglar Any advice given is for information only, always seek the advice of your medical practitioner. Use this My Protein refferer code and get a 5% DISCOUNT on your first order! MP2819

16-01-2005, 12:19 PM	#3 (permalink)
Jimmy UK-Muscle Moderator Join Date: Aug 2003 Location: Forest gym crawley Posts: 4,418	basically you got it right SD meal1 leave in yolks but a little cheese is ok for flavour just not too much meal2 yes, orange and a green salad, olive oil tsp meal 3 maybe add half again, 30g whey, 150ml milk meal4 bumping your comments (although i recon he is using a micro pack which is 1 serving 250g.....very conveinient) olive oil tsp meal5 yes drop banana plus med jacket potato and tbsp butter..maybe cheese if bulking PWO double the whey add some honey or table sugar chefx style drop the banana bed add mixed veg to the ommelete 3-4 whole large eggs should do it or leave the eggs if concerned about fat and have steak and veg/olive oil __________________ *To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.* 'Genetics is the science of heredity and variation in living organisms. Inheritance in organisms occurs by means of discrete traits, called genes.'

16-01-2005, 12:20 PM	#4 (permalink)
Jimmy UK-Muscle Moderator Join Date: Aug 2003 Location: Forest gym crawley Posts: 4,418	didnt know he was cutting __________________ *To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.* 'Genetics is the science of heredity and variation in living organisms. Inheritance in organisms occurs by means of discrete traits, called genes.'

16-01-2005, 01:30 PM	#5 (permalink)
SportDr Getting HUGE! Join Date: Sep 2004 Location: E-Sussex UK Posts: 2,674	Thanks Guys, I will pass on our suggestions to him, I am sure he will be grateful. Regards SD __________________ I don't like Sports and I am not a Doctor! To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. You expressed and challenged yourself, startled the dozing muscles and welcomed the sweet pain of gain. Boredom begets mediocrity. Enemies both, they deserve swift eradication. Let's hit the weights and build some muscle. Race ya to the bench press. Dave Draper A goal casually set and lightly taken will be freely abandoned at the first obstacle. Zig Ziglar Any advice given is for information only, always seek the advice of your medical practitioner. Use this My Protein refferer code and get a 5% DISCOUNT on your first order! MP2819

17-01-2005, 01:08 AM	#10 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,331 Blog Entries: 1	All in all it does look ok. First off I would dump the bananas, or just eat about a third of one in the morning. Actually green bananas are much better. I would rather him eat a peach or an apple. Much better on the glycimic index. Im also not a big fan of rice actually, why eat rice when there are so many better carbs like, spinish, romain lettuce, brocolli, asparagus, tomatoes, green pees get the picture. You can get away with spiking carbs if you eat them 30 minutes before, or right after a workout. I actually agree with this. It adds back the glycogen back into the muscles, or puts it in pre workout. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

16-01-2005, 12:08 PM	#2 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS Posts: 5,441	Look pretty good. Could do with some fish n chips and curry though (kidding) ;) Is he losing fat on the 3000 calories he's taking currently, and if so how much each week? If he's successfully cutting, then you shouldn't change things up by having him consume less calories - he'll end up catabolising. Only if he can't lose bodyfat should you screw around with the total calories. I am now 102kg and intend to start cutting in 4 weeks on around 4000 calories - so 3000 for him might even be too low! Look at his history on this diet. My main overall problem with his diet is the pwo nutrition. 30g of whey for a 90kg guy just doesn't cut it. He should also take carbs pwo in my opinion (pre-workout carbs - the rice - should be lowered slightly to compensate for this - say 100g before and 150g after). He should also drop out the cheese and replace it with good fats. Ground flaxseeds will solve a lot of his problems - it contains lots of fibre and also good fats. As for the vitamins, a multi-vit twice a day will solve this. Overall it looks pretty good though.

17-01-2005, 01:47 AM	#13 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,706	Meal 1. 4 yolks 2 whites. Drop the bread and spread and use oats instead with flaxseed in it and add 1 scoop of whey to the oats. Meal 2. 1 tin tuna and 1 apple with 2 caps of fish oil. Meal 3. Add some almonds in here. Meal 4. Drop the rice and add some vegetables here and some avocado (not a lot). Meal 5. Too many bananas (high in the GI) better fruit would be berries (low GI), or better yet a vegetable. Meal 6. This is ok but only for PWO as the banana spikes pretty good. You can add some creatine too here and maybe up the protein a bit. Meal 7. Drop the eggs, make that a big chicken breast and add a vegetable with some fish oils. The calories look about right but if he loses more than 1.5 lbs a week he needs to add some more food. 40/30/30 is my favorite way to lose for the long run. His protein is ok. Carbs might be a tad low and fats low too. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.