diet plan critique.

Discussion in 'Dieting / Supplement Discussion' started by IrishBeatDown****, Jun 15, 2008.

  1. IrishBeatDown****

    IrishBeatDown**** Banned Banned

    Joined:
    Apr 10, 2008
    Messages:
    690
    Likes Received:
    0
    Location:
    Hampton Roads
    the following is a diet i am starting tomorrow morning. let me know what suggestions you have an where i can improve or what i should do differently. the goal of this diet/ excercise regime is to drop from 164 lbs(12% body fat) to 155 lbs and basically just improve general health (which is pretty good in the first place)

    7 day a week diet:


    0530: breakfast
    1 multi vitamin
    2 fish oil pills
    1 calcium, zinc, iron pill
    1 vitamin E pill

    1 bowl grape nuts w/ milk
    1 glass cranberry juice

    0730:
    1 banana, 1 can tuna or chicken breast

    1030: apple

    1230: turkey and cheese sandwich on 12 grain bread

    1430: 1 cup non fat yogurt and a handful of almonds.

    1800: hamburger with monterey jack cheese

    totals look like this:

    calories: 1475
    fat: 58 grams
    carbs: 160 grams
    protein: 97 grams



    now my current work out regimen:

    monday/wednesday/friday
    0630: half hour of cardio training
    0700: half hour full body muscular endurance training
    0800: half hour muscle group strength training (mon: back wed: chest fri: legs

    2000: 45 min grappling training
    2045: 45 min muai thai training

    tuesday/ thursday:

    1700 half hour swim
    1730 half hour abdominal training

    saturday: 45 minute grappling/ muai thai training

    sunday: rest

    well... what do you think? all comments/ suggestions appreciated. will update as i progress.
     
  2. Admles

    Admles Blue Belt

    Joined:
    Jun 18, 2007
    Messages:
    610
    Likes Received:
    50
    Location:
    Australia
    I'm no expert bro, but you definitely need to add more veggies.

    I'm sure one of the more knowledgeable people on here will be able to add more.
     
  3. Cap'n

    Cap'n <img src="http://img248.imageshack.us/img248/1955/

    Joined:
    Jun 5, 2005
    Messages:
    5,609
    Likes Received:
    1
    You eat less than my 110 lbs ex girlfriend
     
  4. mike p

    mike p Blue Belt

    Joined:
    Oct 29, 2006
    Messages:
    578
    Likes Received:
    0
    Location:
    california (916)
    Working out that much and eating that little; you're going to get injured IMO.
     
  5. ronin0352

    ronin0352 Lift, Eat, Sleep, Repeat

    Joined:
    Jul 11, 2007
    Messages:
    4,982
    Likes Received:
    3
    Location:
    Utah
    Not to be a dick, but have you read the FAQ? Especially The Seven Habits?

    Here, let me point out a couple points:
     
  6. Forsaken

    Forsaken Purple Belt

    Joined:
    Nov 7, 2005
    Messages:
    1,792
    Likes Received:
    0
    Protein is way too low, and your carbs seem high.
     
  7. theNuge

    theNuge Brown Belt

    Joined:
    Jun 25, 2007
    Messages:
    2,645
    Likes Received:
    1
    Location:
    Twin Cities --> Minnesota --> USA
    I agree with this assessment.
     
  8. B3rserk3R

    B3rserk3R Brown Belt

    Joined:
    May 7, 2008
    Messages:
    2,666
    Likes Received:
    0
    Location:
    Whale's Vagina
    How tall are you? If you're tallked than a slender 5'9" (max) I can't really see weighing 155...
     
  9. IrishBeatDown****

    IrishBeatDown**** Banned Banned

    Joined:
    Apr 10, 2008
    Messages:
    690
    Likes Received:
    0
    Location:
    Hampton Roads
    i am an ex competitive power lifter, i am 5'9 trying to get to 155 for a fight, this is not my standard diet, i would be eating more like 2400 calories a day to maintain. i am very familiar with weight gain and muscle building diets. i have read the FAQ's but this is a diet i designed for myself to try to cut the weight and quickly without dehydrating myself and at the same time try to maintain as much of my strength and cardio as i can...

    partially through day 1 i feel great getting ready to go to CSW/Muai Thai class but i felt i should add a protein shake after my morning work out so i am about 200 calories over my diet plan but i think i might just plan on adding those 200 calories.
     
  10. ronin0352

    ronin0352 Lift, Eat, Sleep, Repeat

    Joined:
    Jul 11, 2007
    Messages:
    4,982
    Likes Received:
    3
    Location:
    Utah
    I still think you're a little low on those calories, but that's JMO. I know you do need more veggies & lean protein though, cutting or not.
     
  11. IrishBeatDown****

    IrishBeatDown**** Banned Banned

    Joined:
    Apr 10, 2008
    Messages:
    690
    Likes Received:
    0
    Location:
    Hampton Roads
    you may be right. this is not set in stone i plan on playing it by ear... i was thinking about a salad with some chicken breast or tuna mixed in tonight after training... sounds yummy
     
  12. ronin0352

    ronin0352 Lift, Eat, Sleep, Repeat

    Joined:
    Jul 11, 2007
    Messages:
    4,982
    Likes Received:
    3
    Location:
    Utah
    Go with a spinach salad, iceberg lettuce is a nutritional vacuum.
     
  13. IrishBeatDown****

    IrishBeatDown**** Banned Banned

    Joined:
    Apr 10, 2008
    Messages:
    690
    Likes Received:
    0
    Location:
    Hampton Roads
    i am eating a bowl of mixed greens with tuna and a splash of italian dressing right now. u may try the spinach thing next week.
     
  14. TopCat

    TopCat The Most Tip-top

    Joined:
    Aug 6, 2003
    Messages:
    819
    Likes Received:
    0
    Location:
    Pittsburgh, PA, USA
    Depending on the time scale, you can also try out the Get Shredded Diet:

    TESTOSTERONE NATION

    7 Habits and a low-cal cut wrapped up into one program.
     
  15. IrishBeatDown****

    IrishBeatDown**** Banned Banned

    Joined:
    Apr 10, 2008
    Messages:
    690
    Likes Received:
    0
    Location:
    Hampton Roads
    i feel pretty damn good on this diet so far! 3 days in i am burning about 450 calories a day durring my cardio workouts, i guess i can't factor in how many caloreis i burn exactly lifting weights or training CSW and MT but i feel good and can already see a difference after only 3 days.

    i have added 2 salads to my diet, 1 at noon and one at night about an hour after my final meal. salads ar emixed greens with cucumber, tomato, egg carrots and green pepper with a splash of italian dressing.

    oh i also added a second dosage of fish oil with my lunch salad
     
  16. Joe Lyons

    Joe Lyons White Belt

    Joined:
    Jun 18, 2008
    Messages:
    6
    Likes Received:
    0
    IBD is there any particular reason you have meal with no protein in them?

    I ask because you want to maintain strength, but don't want to maintain muscle?

    You're a former power lifter so I imagine you are well versed in why to have protein so I'm asking for an educational purpose.
     
  17. IrishBeatDown****

    IrishBeatDown**** Banned Banned

    Joined:
    Apr 10, 2008
    Messages:
    690
    Likes Received:
    0
    Location:
    Hampton Roads
    there is no GOOD reason for this, but there are a few reasons,

    i am in the military and work in a warehouse environment and i don't have a whole lot of time to prepare my food and don't get much of an opportunity to sit down with a meal... so i am forced to take most of my protein at lunch and dinner... i try to have a can of chicken or tuna durring the day to supplement this.

    in addition i think it would be to my advantage to lose some muscle for flexibility purposes(chest measures 37"... and it would be helpful in cutting the weight...

    basically i thought long and hard about what my goal was and what my body would need... i knew i needed to cut a lot of calories but i couldn't let my work performance suffer due to fatigue... so i opted to keep a high level of carbs to help keep me energized through my work day at the sacrifice of proteins and fats ordinarily essential in a diet...

    i realize this isn't the optimal diet plan, nor is it set in stone, i have heeded the advice and added some veggies into my original diet, as well as an additional protein shake pre morning routine.
     
  18. Joe Lyons

    Joe Lyons White Belt

    Joined:
    Jun 18, 2008
    Messages:
    6
    Likes Received:
    0
    I see what you mean now.

    Just a heads up for people in your situation that work a lot. Adding beef jerky as something that's high in protein, doesn't need refrigeration, and is very convenient is another way to add in a little more protein to your daily amounts.

    IBD, good luck in your up coming fight
     
  19. IrishBeatDown****

    IrishBeatDown**** Banned Banned

    Joined:
    Apr 10, 2008
    Messages:
    690
    Likes Received:
    0
    Location:
    Hampton Roads
    thanks for the tip. as for the fight i still have no opponent... sigh...
     

Share This Page

  1. This site uses cookies to help personalise content, tailor your experience and to keep you logged in if you register.
    By continuing to use this site, you are consenting to our use of cookies.