Please comment on my diet plan!

Uptopargolf

Hey everyone.. I need some more opinions on my diet plan! My main goal is fat loss, and to keep the muscle i've put on. I'm going to continue to lift 3 days a week, and cardio 2 days a week. My diet PLAN is;

55% Protien
25% Fats
20% Carbs

Here is what a typical day would look like, the one thing I am worried about is, I can't seem to figure out how to get a bit more carbs, while not going over fat, or coming in under protein.

Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Oneaday - All Day Energy - Multi Vitamin, 1 tablet 0 0g 0g 0g 0mg 0mg 0g 0g
Egg - Scrambled - Large, 2 egg 140 2g 9g 14g 430mg 130mg 0g 0g
Spring Valley - Fish Oil-Omega 3-1000 Mg, 2 soft gel 20 0g 2g 0g 10mg 0mg 0g 0g

Lunch
Chicken - Chicken Breast - Skinless - Baked (Ck), 6 oz 210 0g 5g 33g 83mg 495mg 0g 0g
Chicken - Chicken Breast - Skinless - Baked (Ck), 6 oz 210 0g 5g 33g 83mg 495mg 0g 0g

Dinner
Chicken - Chicken Breast - Skinless - Baked (Ck), 6 oz 210 0g 5g 33g 83mg 495mg 0g 0g
Grean Giant - Valley Fresh Streamers Broccoli & Cheese Sauce, 1 container (3 cup (106g) ea.) 135 21g 5g 6g 0mg 0mg 0g 0g
Chicken - Chicken Breast - Skinless - Baked (Ck), 6 oz 210 0g 5g 33g 83mg 495mg 0g 0g

Snacks
Body Fortress - Super Advance Whey Protein - Chocolate Peanut Butter, 2 scoops (34g) 260 6g 4g 52g 90mg 130mg 4g 2g
Central Dairies - Low Fat Milk - 1%, 1 Cup 100 13g 3g 8g 10mg 130mg 12g 0g
Pure Protein - Chocolate Peanut Butter- Small Bar, 50g, 1 Bar, 50g 200 16g 6g 20g 10mg 200mg 2g 1g


TOTAL: 1,695 (carbs)58g (fats)49g (protein)232g 882mg (sodium)2,570mg (sugar)18g (fiber)3g


I am also a bit worried about the lack of fiber, perhaps i'll take a supplement for it? If there are any?

funnygirl0940

I have a 20 year old son and this is what I would tell him:

1st, read this article, you don't want to get cancer from a high protein diet:
http://women.webmd.com/guide/high-protein-low-carbohydrate-diets

2nd, get your fiber from fresh produce...taking a supplement in place of food is ridiculous!

Rather, research the Mediterranean Diet.

No, don't eat like that silly! and yes, there are plenty of mis guided persons here who will support your proposed diet plan but it isn't healthy. I'm sorry but no. Spend your money buying real food not processed powder and supplements. People who sell powdered supplements want to make money. You CAN get all your nutrition from real food.

skylersnanna

Im no nutritionist here, but wow thats a hell of a lot of chicken for 1 day, you also need heaps more fresh fruit and veggies for fiber, and instead of a fish capsule I would eat a small tin of salmon or tuna in water, good luck

kristinlough

I just can't imagine how stopped up I'd be like that BUT if you replaced some of the chicken with more leafy green veggies, broccoli, added some dairy in, maybe a couple pieces of fruit, and killed the supplements, I think you'd be awesome.

And don't forget - cardio and interval training will be your best friends. Does your gym have a circuit room? If so, USE IT!!

Good luck

Sharonbed4d

I have a 20 year old son and this is what I would tell him:

1st, read this article, you don't want to get cancer from a high protein diet:
http://women.webmd.com/guide/high-protein-low-carbohydrate-diets

2nd, get your fiber from fresh produce...taking a supplement in place of food is ridiculous!

Rather, research the Mediterranean Diet.

No, don't eat like that silly! and yes, there are plenty of mis guided persons here who will support your proposed diet plan but it isn't healthy. I'm sorry but no. Spend your money buying real food not processed powder and supplements. People who sell powdered supplements want to make money. You CAN get all your nutrition from real food.

I agree! You can achieve your weight loss goals with a well balanced diet and it's something you can do for the rest of your life. People do loose weight on high protein diets but once they go back to eating normal, the weight comes back. Who really wants to eat like that all the time plus it's not good for your body.

LisaKC

This seems way unbalanced to me. You need more fruits and veggies. In the morning, you might want to consider an egg white omlette with a little cheese and chopped spinach (or other veggies you like), maybe some fruit (a banana or half of a large apple; eat the other half as a snack later in the day). For lunch, a big mixed green salad with some chicken or fish would be good. This kind of eating keeps me going, and leaves me a little room to have a decent meal at dinner.

Let us know what you decide. Aim for balance and consistency, and the rest will take care of itself. Good luck!

jessimacar

I agree with what's been said. It's unnatural to be getting your nutrition anyway other than food.. My brother takes all these shakes and drinks to gain muscle and whatnot, but looks the exact same. I highly doubt he's an isolated incident. Good Luck with your weight loss goals! I hope you find a healthier way to reach them!!

Uptopargolf

Thank you for all the responses. I plan on playing around with the diet a bit more. I understand the risks of a high protein, low carb diet. I'm not talking about eating like this for the rest of my life. I'm talking about eating like this for a few months to shed off some fat.

I am actually 20, so its funny you had said that about your son. Even tho i'll be 21 in a few days.

I am no doubt going to incorporate more fiber, and more veggies. However I don't think I'll be able to give up my protein shake. I know that while trying to lose fat, if I'm not taking in enough protein.. I'll end up losing muscle.

Thank you again tho, for everyone's take. Its much appreciated.

elainegsd

Misread your chart. Carry on.

saychzzz

If you follow this, get your kidney function checked by a Dr. often. Too much protein cannot be processed by they kidneys well and sometimes will increase kidney function and damage the kidneys beyond repair. My husband did a diet similiar to this and after about 6 months his kidneys started to suffer. As soon as the Dr. suggested he stop so that his kidney wouldn't die, he gained the weight back. All in all, you're better off to diet in a fashion that you can live from now on. If not, once you stop the diet, the weight will return and you'll be back to square one.

lupuslady

I am not sure you understand the benefit of protein, carbs, veggies and fruit in your nutritional status. I would suggest you take a class with a nutrionist.
Not with the folks in the health food store, but a real dietician. Once you get to where you want to be and go back to eating real food you will have problems. Good luck

Nina74

In addition to some fruits and veggies, I would recommend 1-2 servings of complex carbs. i.e. brown rice, potatoes (in moderation, of course. I found I was low on potassium and need to add more into my diet) or oatmeal. They will help you feel full for longer, too.

Mrbackslap

This is just my opinion take it as you will.

Your taking way to much protein
Try 45-50% Carbs, 30-35% Protein and 20 to 15% fats.

Carbs are very important and its good to get in some complex carbs.
Muscle contains 100mg of protein so all you need is a little extra.

Uptopargolf

Thanks again guys.

I think I'll try something more like.. 50% protein, 25% carbs, 25% fats.

I'm not sure yet tho. I want to be a little bit lower on carbs because my main goal is fat loss, and high on protein to make sure I don't end up losing muscle.

I really do appreciate all the advice!

Mrbackslap

You should not be concerned about losing muscle dude unless you have maximized your body potential and have the body of a pro athlete you'll be fine. I was brought up on the protein myth until i did my own research and even till this day its hard to break.

http://www.bodybuilding.com/fun/changingshape5.htm

Uptopargolf

mybackslap;


that was a really good read. And I am in no way saying you are wrong. I am actually pretty sure you are correct. However, I'm trying to lose fat. Not maintain the same form that I am in right now.

I understand that lower calories will help me lose weight. But, if I take in carbs I'll never burn off fat stores, I'll just use carbs for energy. I want my body to use fat stores for energy. (For the next few months at least). Almost in a state of ketosis. However not that extreme.

I understand that my diet cannot be carried out over a long term. However I am looking to just try to cut up for now.

YeaILift

I do 40/40/20 personally. Quakers rice cakes are 35 cal and 7 carb.

funnygirl0940

My son will be 21 soon as well as I have a 19 1/2 year old. People think we're siblings. Both my sons know why we are eating the way we do in our house. Whether you think only a few months are safe, you want to do what's best for you body for your future. That's like saying you'll only smoke for 3 months or binge drink for 3 months, use a tanning bed or lay out in the Mexican sunshine w/no sun block for 3 months thinking nothing will happen. Dude, people have died from 2nd hand smoke, skin cancer and binge drinking. If it's not good for you, forget it. Send your money to me if you want to throw it away on gimmick junk. :0) hehe

TrainingWithTonya

I'm so sick of this myth that you burn pure fat if you are in a state of ketosis!!! No matter what you eat or what type of exercise you do, you are burning a combination of carbs, protein, and fat. Even if you intake an extremely low amount of carbs, your body will perform this great process called gluconeogenesis (gluco=gulcose, neo=new, genesis=creation, meaning Making glucose from your protein stores in muscle). The best way I've heard it described is that fat burning can only be done in a carbohydrate flame because you have to go through the process of breaking down a glucose (carb) molecule to get to the Krebs Cycle and Electron Transport Chain where fat is burned. If you don't eat carbs, then your body will make them from the protein you are eating and then when that isn't enough it will break down your muscle to be able to generate the carbs you need. The ketosis is actually from the protein breakdown, not from any extra special fat burning. You can burn just as much fat from the same metabolic cycles by eating more carbs, but you will have the protein you eat to make more muscle instead of breaking it down to make carbs. The reason people lose weight on high protein diets is loss of water because it is stored in muscle and loss of muscle. Will they burn some fat, yes, but they would have lost that fat with any low calorie diet.

If you want to build or maintain muscle while burning fat, you should try a ratio of 55% carbs, 25% protein, and 20% fat. Literally, this is the exact recommendation given in my nutrition class yesterday for a football player who is trying to bulk up and cut fat at the same time. Lots of whole grains, fresh fruits and veggies, lean meats, and low fat diary. A good, balanced mix of foods, not gimmicks that will ultimately hinder your health and weight maintenance needs. Feel free to PM me if you want me to send you the menu we came up with in class.

annabanana05

that is really not good for your body. why not try just eating healthier foods and follow an exercise plan

jen0619

This is just my opinion take it as you will.

Your taking way to much protein
Try 45-50% Carbs, 30-35% Protein and 20 to 15% fats.

Carbs are very important and its good to get in some complex carbs.
Muscle contains 100mg of protein so all you need is a little extra.

This is by far one of the best posts I have read. My boyfriend mma fighter with a body of a god lol would completely agree with you. You need carbohydrates to fuel your body, you should not force your body to get its energy from the fat within your body. Depending upon the type of carbs like (complex carbs as stated) will help you burn the fat without losing any of your muslce. I am in the middle of getting my bachelors degree in nutrition to become and Rd (Registered Dietician). Any dietary changes you make now to become cut must be accompanied with a lifestyle change in dietary habits. It is your decision as to what you decide to do this is all just advice. Be careful with your body and good luck!

JaydeSkye

You're on the right path. Your diet is similar to the nutrition plan my husband and I follow. We eat all of the same things, just different servings and sometimes at different times. He is also doing some fat burning, muscel toning - he is an MMA fighter. Our diets consist of very low fat, high protein and moderate carbs. I'm 5'10" and I weigh 152lbs - I'm only trying to burn fat, and reach a goal of 125lbs. My husband on the other hand, like you, is trying to burn fat and maintain strenght/mass. He is 6'3" and weighs aprox. 180lbs. We use the same exact Body Fortress Whey supplement shakes that you're already using, and they work great for burning fat and staying tone/defined.

Right now our calorie/carb/fat/protein breakdowns look like this

Me:

CARBOHYDRATE PROTEIN FAT Calories
GRAMS PER DAY 109g 205g 22g 1465
GRAMS PER MEAL 27g 51g 5.5g 366

My husband:

CARBOHYDRATE PROTEIN FAT Calories
GRAMS PER DAY 225g 420g 46g 3000
GRAMS PER MEAL 45g 84g 9.2g 600


Important things to keep in mind:

! - not all chicken is created equal!! You will have better results switching chicken breat for boneless, skinless chicken tenderloin. It tastes exactly the same - same texture, etc just less fat and more protein! (Most of what I eat during the day is chicken tenderloin. I don't get sick of it and I'm not dying from it either, haha)

! - Eat small, frequent meals. Try to time them 2-3 hours prior to your workouts, most beneficial that way.

!- Drink the shakes IMMEDIATELY after a workout so replace carbs and keep your muscels fed! (You'll still burn fat, I promise!)


Foods we use that fit our nutrition plan: (I do most of my shopping at Costco and Publix and the cost is realistic, not expensive)

Alaskan Salmon Fillets (Costco) - they're individually wrapped and you can microwave in 7 minutes. they're delicious. (A little bit higher in fat, but loaded with the best Omega fats and proteins. We use them 1-2 week to mix it up.)

Trident Pacific Salmon Burgers (Costco) - individually wrapped, I throw them on the Foreman Grill for 7 minutes. (If you dont have a foreman grill - go get one, NOW - they're $16 at WalMart and a MUST HAVE for eatting healthy, quick cooking) - Only 2g carb/ 9g fat, 20protein - and, they really taste like a burger! I eat them on an Arnold Multi-grain Sandwitch Flat, also at Costco - way better than any bun or roll and taste good. (I ate this for lunch today and felt like I cheated!)

Jennie-O Lean Turkey Burgers - Again, great way to have a burger without the fatty hamburger. These are realllly good. I eat them on the same Arnold flats. My husband puts A1 on his, I eat mine plain bc I like the taste.

Mahi fillets - I grill them and because its a good fish, has no carbs, I either eat it plain off the grill - OR - I cut it into small pieces and put it into a bowl. Sometimes I will use TacoBell Mild Sauce (One of the few sauces with NO CARB, NO SUGARS, NO FAT) and eat it like a fishtaco without bread (you could use a multi-grain tortilla if your carb allowance can handle it, my husband does). Or, sometimes to mix it up I cut up the mahi, put it into a bowl and mix it with 1/2 spicy beans, I'll list those next.

BEANS! - Excellent source of good carbs and great flavor. I like the Bush's chili beans, texas rancheo, black bean fiesta. You can really mix it up. Theres about 20 carb per serving, so I mix the beans with either a fish, or chicken tenderloin because there's no carbs in the meat.

Brown Rice - another excellent source of carbs. You can mix it into the meals I described above with the beans, or in place of the beans.

For Breakfast, you have to try All-Bran Complete Wheat Flakes. My husband & I eat the same portion here. 3/4 cup of cereal with 3/4 cup 1% milk and he adds in rasins (excellent source of carb) I use dried cranberries (just a preference, but you can mix it up) - blueberries are really good for you as well but I cant stand the sweet taste. That is probably my highest carb meal of the day, but its also the first meal of the day, so it helps get me going and give me energy to get through my workouts.

Tilapia fillets are good

Tuna - I eat canned tuna straight out of the can, NO MAYO!

My husband's profile is: eddiepollard you can look at his diary and see how much he eats and what to get a better idea.

If you have any questions let me know. !!

- Jayde