Need a review on my diet!
Hey guys! I'd really need a review on my diet, what do you guys think, is it okay if i eat those same meals every day, is it healthy? Will it be okay to keep following this diet? Should i add or remove something? Thank you in advice!
ps. I'm currently cutting, i weight 73kg and my height is 175cm I am also drinking a lot of water thorough the whole day.
egg white 80gr
fish oil 1gr
salmon 80 gr
milk, nonfat (skimmed) 300 gr
cabbage 100 gr
carrots 25 gr
broccoli 100 gr
mozarella cheese, low fat 40 gr
tuna, canned in water 150 gr
water 200 gr
rice, brown, long-grain 80 gr
fish oil, salmon 1 gr
peas 25 gr
Afternoon meal 2:
chicken, breast meat 190 gr
potato 100 gr
cabbage 30 gr
maltodextrin 20 gr
water 100 gr
whey, concentrate 40 gr
creatine 10 gr
milk, nonfat (skimmed) 200 gr
cottage cheese, nonfat 100 gr
yogurt, nonfat 150 gr
milk, nonfat (skimmed) 300 gr
That seems very low in carbohyrdates. Using a website I calculated that you get 21g carb in a 100g potato, 55g in your serving of oatmeal, 19g for the rice, 40g milk, and 20g from the maltodextrin. Obviously the veggies have trace amounts but I am not concerned with those.
That comes to 155g total. How long have you been cutting? If you've been dieting for a while and are very lean than I could see being at that low level. However, even then, you would want to have refeed days with higher carbs.
What was your carbohydrate intake like before you starting cutting?
Any pictures of your progress?
OK, enough with my questions, I will try to answer yours:
is it okay if i eat those same meals every day, is it healthy?
Yes and No, you've picked pretty healthy foods so eating them daily isn't much of a problem. However, when you eat the same foods there may be certain micronutrients or vitamins that you are missing from the lack of variety. So you may want to use a multivitamin. I personally eat almost the same thing everyday as well, it makes it easier to track.
Will it be okay to keep following this diet?
If it is working yes. If you are stalled out, I would really recommend a refeed day with higher carbohydrates.
Should i add or remove something?
The diet is lacking in healthy fats. You get about 10g in the salmon and 1 gram with the fish oil. But all your other food choices are naturally without fat or you choose non-fat versions of dairy.
Don't be afraid to have some more fish oil, cook with olive oil (or make a salad), mix up a new dinner dish with some avocado or have some nuts as a snack. Healthy fats are essential for hormone function.
Thank you so much for these priceless advice!
I used this excel calculator for making a diet from natural-bodybuilding com website, tho the calculator tells that i get carbs from these:
51gm from oats
15gm from milk at second meal
7gm from broccoli at second meal
62gm from rice, which is brown long-grain rice
15gm from peas
17gm from potatoes
20gm from maltodextrin
10gm from milk at 5th meal
7gm from cottage cheese
12gm from yogurt
15gm from milk on last meal
Is it right?
Anyway I've been following this diet for a week now, not a long time, I needed to know if it's healthy or not to follow same diet, anyway thank you so much for replying me! :)
Also my diet is divided by 45/40/15, but im going to change it to 50/30/20
by that i mean carbs/proteins/fats. My total calory intake is 2221 Kcal. Bodyfat is around 10%
OK, so your carb totals are a bit higher than I calculated.
The food choices are definitely healthy.
I would stick with the diet if it appears to be working and just make slight adjustments as you go.
Why would you lower the protein by 10%? If there is one nutrient that you don't want to lower much during diet, it's protein.
I would still like to know what your total calories/carbs looked like prior to starting the cut. Thanks.
How many grams of protein are you getting per day?
I'm sorry i meant change to 45/35/20, it is best for gaining muscle AND lose fat at the same time, so says Gerard Dente in his book "Macrobolic Nutrition"
As of what was my total cal/carbs before starting the cut, I can't tell, i didn't follow any bulking diet strickly, i just tried to eat enough and approx. 4-5 times/day, tho i still ate way more than i eat now at the moment.
total grams of protein intake is currently: 222gm
Carbs: Only decrease carbs when you stall in your diet.
Fat: Currently you are getting 324 calories (36x9) out of 2216; 324/2212 = 15%
15% seems a bit low. I would definitely consider a slight increase in healthy fats. A larger serving of salmon, some more fish oil and maybe a few nuts for example. However, I am nit picking at this point. Give it a try and report back how it works.
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