Sport Please Critique my Diet

[JTM]

Hi Guys,

I am currently at 202 pounds and in the process of "cutting." So far I have lost about 30 pounds as well as gained a nice amount of muscle.

At this stage in the game I am upping my protein intake as well as adjusting my lifting regime to to heavier weights with less reps to maintain the muscle. However I am not seeing the losses on the scale. I realise the closer you get to your goal weight the harder it is to lose the pounds but I thought my diet may have something to do with it? I am trying to get to around 190 pounds.

Diet-Typical day
Meal 1:
4xWeetbix (wholegrain, high fibre, low sugar cereal) low fat milk
Protein shake (40gms)

Snack:
Banana/fruit with natural yogurt

Lunch:
2xwholemeal bread chicken breast sandwiches with low fat cheese.

Snack:
Fruit usually. Sometime low fat protein muffin.

Workout of some description most days. Will follow with protein shake (40gms)

Dinner:
Typically lean meat with steamed or boiled vege's. Peas, carrots, broccoli, potato are pretty common most nights.

I also drink at least 3.5 litres of water per day (approx 1 gallon)

I do a FBW on Monday, Wednesday and most Fridays as well as doing a 1hr 15 min intense kickboxing workout on Saturday. I will get in a cardio session in either during the week or on Sunday (HIIT variation).

What do you guys think? Any feedback and guidance would be greatly appreciated. Without the help from this site I doubt I would have come this far!

Cheers,

Jarrod

 

[amp89]

I wont critique much as I don't know nearly as much as some of the other people on this board, but I can promise you that they will tell you need to get a good source of protein in for your "snacks" yogurt doesn't count and neither does a protein muffin. So yeah, I would start there.

 

[Johnny]

Those are pretty impressive results you have..nice job.
Your diet looks pretty good, you just need to refine the finer points.

Try and keep the largest portions of carbs early on in the day. You still need carbs at every meal/snack, just keep the larger portions early. Also, the potato at dinner may be hurting you. Try whole grain rice instead, and keep the serving minimal. Pay attention to the Gi levels of the carbs you eat and make sure you don't have a high Gi meal with fat at the same time (looks like you do this already..).

Remeber, your metabolism slows at night, so eat dinner as early as you can with relation to your sleep cycle.

Try and do your workout in the morning before you have any food. If you must, keep it to protein and fruit (small servings).

Some people eat some protein at night when they wake up to pee to keep a good nitrogen balance at night with good results. No carbs though.

Personally, if I were you, I would consider a cutting phase in your workout to compliment your cutting diet. Circuit training at moderate to high intensity for time works fantastic. Also, cals and cardio on the off days. I think you will find yourself cutting down nicely with this compared to your strength workout. The strength workout is not a good compliment to the cutting diet, you should make sure you are WELL fed during this phase.

Also, taking a fatty acid (omega) complex suppliment will help mobilize the fat cells (bodyfat) while you are cutting. I take one that has all fatty acids as well as CLA and GLA complex. MRM makes a great one; developed by coach charles poliquin (sp) called smart blend. One or 2 caps per main meal for 3-6 caps a day.

Sounds like you are one the right track. Good job > keep us posted.