[captainplanet]

Hi, I'm preparing for my first competition and am getting ready to "cut down". So I need a little help with my diet, theres a couple things that I think are wrong with it; not enough protein intake, too much carb intake or not enough intake, not enough calories in my diet....So I was wandering if you guys could help me out, heres what it looks like...thanks!

Meal #1- Either a cup of fruit and 2 pieces of wheat toast or a bowl of oatmeal and two pieces of wheat toast

Meal #2- 4 egg whites and 1 whole egg, with either a whole wheat pancake or a small lean piece of ham

Meal #3- 2 scoops of optimum whey protein immediatly after my workout
(note after I workout I go to school from 2-5, which sometimes I will eat a protein bar while there)

Meal #4- A turkey sandwich, again using whole wheat bread and lean turkey

Meal #5- (This one varries) Lean-Steak, Chicken breast, turkey breast, roast or some other form of lean meat..and a vegtable(usually corn), a salad, sometimes a little white rice, sometimes half of a baked potato(no butter or anything)

Meal #6- 2 scoops of optimum whey protein


I eat absolutley no fast food, soft drinks or anything like that, my diet- in my opinion is pretty clean, I'm just trying to work the kinks out...I'm looking for a diet that will aid me in burning fat and leaning out, I have a little bodyfat to lose. Any help will be greatly appreciated..THANKS!!

[Thomas_Rivera]

Do you know your macro intake for the day? That is amount of protein, carbs and fat for the day?

Meal one you need protein, no doubt about it, you need protein in that meal. Eggwhites or turkey, but you need protein in that meal.

Meal two, you need carbs. Thats gonna be your preworkout meal and you need carbs to fuel it. Wheat bread or oatmeal in that meal.

Meal three, add in fruit juice, pure 100 percent fruit juice, nothing with sugar added. Or you can eat white rice or a white potatoe here since its your postworkout meal.

Meal four, thats fine, you might even want to add in some veggies if your still hungry there.

Meal five: No white rice or potatoes here (unless its a yam). Brown rice is good to have instead of white rice.

Meal six: i'm assuming this is your meal before you sleep. This meal you need to take with 1 percent milk. The caseine in milk will make the protein digest slower so you have it longer while you sleep.

[compulut]

I'm no pro, but...

1) Switch meal #6 to Casein protein (or if it's not too late, add a 7th meal for casein, and another meaty salad for #6).

2) Skip anything starchy for veg choices (use squash instead of corn in #5)

3) Make sure your sandwich uses mustard, if anything - no mayo and make sure the turkey is really sliced turkey breast - not packaged (aka sodium laden) pressed turkey pieces (#4)

4) Add simple carb to meal #3

5) No syrup on that pancake in #2

6) Keep the fruit in #1, but skip the toast and oats. You'll want substantial clean protein at each feeding, so put some of that in #1.

You may actually be low on fats - believe it or not. If you're not supplementing, add in some olive oil, flax seed oil, or mix some salmon in for your meat choices in #5.

If cutting is really what you want to do, you need to dump as many of these types of carbs as you can. Get rid of the potatoes, rice and breads. Instead, over-fill yourself with the water vegetables - Cucumbers, tomatoes, lettuce, squashes etc.

Hope it helps.

[Thomas_Rivera]

You also need to get in some natural peanut butter sometime throughout the day, that will help you in good fats and give you some protein as well.

[captainplanet]

Thanks guys! So should I just eat my egg whites for my first meal of the day? If so what should I eat for my pre-workout meal? Oatmeal for the carbs maybe? Then dump the breads, rice, and potatoes for my later meals? I was thinking about eating a chicken breast and a small portion of rice for my post workout..Is that ok? When could I put in the penut butter? And I'm sorry but I'm new at this, being my first contest and all; but what is Casein protein and who makes it? I dont want to sound stupid or nothing, I really dont know. So you guys know my supplementation looks like this...

Multi vit
BCAAS
Creatine (I like Anabolic Switch by MRI)
Pre-Workout=N30 by mri
Optimum Protein (Strawberry)

Thanks again!

[Thomas_Rivera]

Caseine protein is a type of protein that is found in milk. It digests the slowest of all proteins, so its best to take right before you sleep.

You really do need to get flax seed oil or some sort of fat supplementation, your diet is lacking essential fats.

Preworkout you should take a scoop of whey protein. You can use oatmeal for carbs preworkout as well.

Chicken and white rice would be good for post workout.

[captainplanet]

Also would it be okay if I ate a penut butter sandwich when I get up? Before Meal #1....For example, tomarow I get up at 3 am, eat penut butter sandwich then do cardio at my gym for 30 min, then I work (at my gym) till 9am, I eat Meal #1 which is going to be fruit and 2 eggwhites now around 730 am, then Meal #2, 4 egg whites and 1 whole egg and oatmeal for my pre workout meal at 9 am, train, then post workout meal for tomarow will be 8 oz chicken breast and small portion of rice....how does that sound so far??

[captainplanet]

Yeah I thought I was lacking fats in my diet, I tracked it today and I know its around 23.5 today wich I know is low...

[heydespo5269]

Originally Posted by captainplanet

Yeah I thought I was lacking fats in my diet, I tracked it today and I know its around 23.5 today wich I know is low...

throw some flax seed oil in your shakes, or even just peanut butter. that'll help.

BTW- you need to cycle your carb intake.

every two or three weeks, do a low carb day. lower your carb intake to 125 grams per day.

better yet- shock your body by lowering carb intake about 200 calories, increase it by 300 the next day, then drop it again 400 calories the third day. then return to normal carbs. the body will respond and continue to lose fat.

[captainplanet]

I'm a little confused on why you need to cycle your carb intake....I'm guessing so you body don't get used to the diet and stop losing fat?? When I have low carb days I would totally cut out the oats and breads right? And I ordered some flax seed yesterday, and I eat a penut butter sandwhich when I get up, is that ok? Thanks for all the help guys.

[lil_big_junior]

u dont need to cycle carbs, but u get quicker results if u do, cos it shocks the body...so thumbs up to despo, good advice bro...