I'm starting a cut, just hoping to get a quick review of my diet plan.
1c coconut milk
Hand full of blueberries and raspberries
2 scoops whey
1 tsp raw cacao nibs
1 tbs raw chia seeds
2 whole eggs
1/2 c Quinoa mixed with carrots and cellery.
**These are the only fruits I eat through out the day. I didn't want to eliminate 100% of them as they seem to crucial from a nutrition standpoint to totally eliminate.
Also curious about the cacao nibs and coconut milk.
Nutrition Facts are:
Total Fat 12g
Sat fat 7g
Trans fat 0g
Dietary Fiber 9g
The only concern I have is the fat content is pretty high, though everything else seems pretty solid.
Total Fat 4.5g
Sat Fat 4g
Trans Fat 0g
Total Carbs 8h
Dietary Fiber 1g
This I'm not sure I'm getting anything beneficial out of. Seems pretty high in sugar and saturated fat(which I'm already getting enough of throughout other parts of my diet) and doesn't really contribute much in the way of protein, fiber, or vitamins.
1 hour later workout
Post Workout Shake
2 scoops whey (50-60g protien)
1/2 scoop (20 g) dextros/malt combo
Meal 2) 1 hour later
1 ~6-8 oz chicken breast
1/2c Quinoa with carrots and celery
Vit C,D,Zinc,Chromium Piconate, Saw Palmetto,
Meals 3,4,5) each ~3 hours apart
1 6-8 oz chicken breast/fish/steak
Spinach and greens salad
Olive Oil + Red Wine Vinaigrette
1 tsp coconut oil
Either 2 scoops whey, 6-8 oz of turkey lunch meat, or 6 egg whites
Spinach and greens salad
Olive Oil + Red Wine Vinaigrette
ZMA before bed.
As for my workout, I lift 5 days a week for about 90 minutes at moderate intensity, and do two cardio sessions a week. Both sessions are 10-15 min of HIIT interval training. The shorter cardio sessions work better for my schedule, and I feel like I get a lot more out of the interval training rather than 30-45 min of a slow walk on the stair master.
For breakfast i'd scrap the whole thing and just go for oats, milk and whey. Approx 600-700 calories. You want some decent low GI carbs and a solid protein source to start your day well. Don't fear if this ends up being your highest macro meal of the day, it probably should be!
On a cut i'd avoid fruit, If you are having any carbs i'd want them digesting down to glucose and not fructose. Reason being that fructose will replenish liver glycogen stores and not muscle glycogen stores. Considering your workout regime i'd want to maximise glycogen stores in my muscles especially since you'll be eating lower carbs anyway. That's not to say you cant eat fruit. But i'd be having it later in the day after my workout or not at all.
Get your vitamins from leafy greens and vegetables, not to mention your multivitamin supplement.
The mid section of your day looks good, little and often to boost your metabolism. If you find you are struggling to achieve over 5g of leucine per meal from your protein sources then add in some BCAA's with those meals to boost your amino acid intake. I'd also monitor your carb intake on these as you dont seem to have one. Personally for the first 2 meals after your workout i'd want some low GI carbs even if its only 30g of sweet potatoes or oatmeal. But taper it so you have lower carbs with meals 5 and 6.
Finally at the end of your day i'd scrap the whey protein and add in something containing casein, e.g. cottage cheese, quark or a casein powder. I'd also have your cocao nibs and chia seeds with this final meal as the fiber and fat content will help slow your digestion keeping you anabolic for longer overnight.
Hope the advise helps.
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Gregsimo gave some good advice.
Definitely considering centering carbs around workout and allowing a bit carbs/calories at this time of day.
I can try and mix up all those advices and use them accordingly.
Thanks for the quality reply.
A few questions/comments:
1) I've read a bit about dairy products in general and aside from stuff like cottage cheese(high protein source), it doesn't seem like your gaining much from a nutritional standpoint from them, which is why I don't use milk in general(pasteurization kills most of the beneficial milk bacteria and you can't get raw milk in the US). I could get behind cottage cheese because it seems like it's got a bit more in the way of slow digesting protein, which seems huge at night. In the AM I'm leaning more towards either using water or coconut water with my shake. There's a little bit of sugar/carbs in the coconut water, which is kind of a down side.
2) I was just comparing quinoa to oatmeal and it seems like quinoa is crushing it across the board from a nutrition standpoint:
Quinoa had a 53 on the glycemic index, oatmeal has 55.
A single cup serving of 234g cooked oatmeal provides :
Calories – 166
Total fat – 4g (5% Daily Value reqd. by body (DV))
Saturated fat – 1g (4% DV)
Trans Fat - 0g
Cholesterol – 0mg (0% DV)
Sodium – 9mg (0% DV)
Total carbohydrates – 32g (11% DV)
Dietary fiber – 4g (16% DV)
Sugars - 1g
Protein – 6g
Calcium – 2%
Iron – 12%
Vitamin C – 0%
Vitamin A – 0%
For a serving size of 185g
Calories from fat 32
Total fat 4g (16% DV)
Saturated fat (0% DV)
Cholesterol 0mg (0% DV)
Sodium 13mg (1% DV)
Total carbohydrates 39g (13% DV)
Dietary fiber 5g (21% DV)
Protein 8g (48% DV)
Vitamin A 0%
Vitamin C 0%
3) Does the fact that the banana/blueberries are converted to fructose in the liver outweigh the nutritional benefit, particularly the zinc in blueberries? Even if my portions are relatively small? I think your right about the fruit, I'm just curious what other sources of food can get me those nutrients, aside from multi vitamins.
Good point on the cacao and chia at night. I'll definitely switch that around.
You are taking a multivitamin and ZMA. You are therefore able to concentrate on hitting your macros and tweaking your meals to be nearer optimal with regards to maximising protein synthesis and minimising fat gain.
some quality foods to add in which will add to your vitamin intake are spinach, kale, asparagus, green beans. Use them to bulk out your meals later in the day with little change to macros.
as for quinoa, looks good macro wise. Never tried it myself. Only reason im a big advocate of oatmeal is the relative ease to make it taste good and its cheap.
As for the fructose from fruit question I wouldnt worry too much. Just ensure the vast majority of your carbs are from non fruit sources. This will ensure your carbs replenish muscle glycogen as a priority. Nothinh wrong with the odds banana and handful of blueberries to add variety and taste to your diet as well as the bucketload of vitamins and anti oxidants.
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