Critique my diet

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imported_grahambranchno9

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Ok, I'm 6'2, 200lbs, around 15% bodyfat. I'm mainly trying to lose some fat and get down to below 10%, but any added muscle would be nice too. I don't want to be too anal about my diet, so I don't count calories. I've been wrestling with the idea of pre/post workout nutrition and think I will just use Surge-- it may only be marginally better (if at all) than just eating a good meal, but it's cheaper, easier to make, and goes down better right after training. I'm doing Rippetoe's Starting Strength focusing on the big lifts and getting strong. I start college soccer preseason in a month, but I play goalkeeper so not TOO much running around...at least after our two a days. I'm looking for some critiques here, especially from Totentanz and Aaron- from what I've read you guys have a great, no bullshit philosophy on nutrition. I totally agree not to stress about this stuff, and to keep things flexible. Whenever I've tried strict regimens I always last a few weeks and then life gets in the way. Then I go back to awful eating. I think it's far better to get it 80% right consistently. Anyway, here it is:

Workout days (3/week):

BREAK: MRP w/ greens supp., grapefruit
PWO: Surge?
LUNCH: Meat, salad (w/oil and vingar), brown rice (or bread or high fiber cereal), apple
SNACK: MRP, fish oil, carrots
DINNER: Meat, salad, veggies
BED: MRP, veggies

Non workout days:

BREAK: MRP w/ greens supp., grapefruit
SNACK: MRP, fruit
Rest is the same as above.

I know the frequency is not necessary, but that's how I naturally prefer to eat. Also, I know that's alot of MRPs, but I'm not at home at all during the day and it's the easiest way to do it. One day/week I'll eat/drink whatever I want.

My MRP is a custom blend of milk protein isolate, fiber, bcaas, glutamine, flax powder, and mcts-- from trueprotein.com

Thanks
 
Well whatever makes you happy man. Since you arent counting calories it will be a bit harder to track you true intake. If you arent losing weight or not losing as much weight as you want, eat less. Your diet is fine if you are getting all the nutrition you need and you are losing weight.

You seem to be relying on supplements a bit much, which can get expensive. What does your daily protein intake look like on that diet? I would suggest at least 1g/lb LBM of protein daily.
 
To be honest with you, there is little chance of getting below 10% without counting calories. Also, since you are mostly using MRPs, there is no excuse not to count calories. Do you know how much is in one serving? Okay, now it's easy to get at least a vague idea of how many calories you are taking in each day.
 
If you follow the route of counting calories like bgates and tot mentioned, then check out my "Optimizing Your Caloric Intake" thread; it is in my signature.

There is plenty of information in there that will help you.
 
<div>
(colby2152 @ Jul. 21 2007,12:12)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">If you follow the route of counting calories like bgates and tot mentioned, then check out my &quot;Optimizing Your Caloric Intake&quot; thread; it is in my signature.

There is plenty of information in there that will help you.</div>
Interesting...thanks for all the help. I guess you guys are right about counting calories. The diet I outlined above was a result of reading Scott Connelly's BodyRX. Basically he says a calorie is NOT a calorie, don't count calories, eat 6x daily, high protein, high fiber, not too many carbs. Also, unlimited fruit and vegetables (don't count towards any totals). Basically he says the most important thing for body comp. is the ratio of protein to carbs in your diet and nutrient partitioning. For example, if you had two people:

A. 1500 cals, P/C ratio = 1.0
B. 4000 cals, P/C ratio = 1.5

Person B would have more muscle mass/lower bodyfat.

I know the general consensus on here is that a calorie IS a calorie and beyond that, good protein intake, and good number of EFA's, nothing else matters. What is your opinions on Connelly and the protein ratio? I liked it because it was simple and easy to follow, and I could have had one cheat day/ week. I would be willing to count calories, however, if I could have a cheat day.

Can you guys recommend any other articles/books (maybe lyle's) on the topic?

thanks again
 
My opinion is that Connelly is a moron and is hoping that people will somehow just eat enough to not get fat while following his recommendations. But that is not a guarantee. I know fatties who can pack away tons of anything you let them eat, so diet tactics wouldn't matter. That's what most diets are - tactics to try and trick you into eating less without having to do the work of counting calories.

But if you are drinking so many MRPs, you can easily know how many calories are in each one, and easy figure out how many calories you are taking in a day, just by saying &quot;Hey, I'm having 5 MRPs with 300 calories in each, that means I took in 1500 calories today.&quot;
 
I mean, there's something to be said about the high fiber and protein induced thermo-effects, but if you eat that way with the correct amount of calories in your intake, your results will be much better.
 
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