Diet Critique--Let Darrin look at your current food choices.
Are you eating healthy and not seeing the results you would like..now is the time to let Darrin take a look at your diet and he'll give you his own opinions, advice and expert critique! Post everything you put into your mouth and the times of the day you eat!!
You'll be surprised...just when you think you are doing everything right.....it may not be so right at all
Re: Diet Critique--Let Darrin look at your current food choi
I feel like a 500lb. man if that says anything.......Actuallt I can still see my abs (sorta) with a nice covering of winter fat!! What really makes me sad is that my legs have just dwindled away....
I'm starting my new workout routine tomorrow and I'm gonna slowly(or Fastly) ween myself off Cookies, soda and frozen food.......Do you have any links to a "general" list of foods that are decent for you? I'll never eat perfect so I need to figure out what is nutritious and simple to make?!?!?
I am lucky in the gene department so if I can use that to my advantage, maybe it won't take long to slice off 30lbs.
Re: Diet Critique--Let Darrin look at your current food choi
Look at what I have wrote about protein, carbs and fats on my site in the Dieting 101 section.
Basically you want to ensure that you are consuming a lean protein source with a high biological value with each meal. With your carbs you want to consume mainly low GI complex carbs, this will help supply you energy all day as well as keep insulin levels low to help with fat loss. Finally the fat you will add should be polyunsaturated, I like to use mainly omega 3/6/9 blends.
As far as the amounts of each macronutrient, well that depends on your present weight, body comp, and activity level. ANother tip, keep your protein amounts around the same from meal to meal (except post workout which can be double the average) same goes for fat (except post workout which should be very low in fat) and ensure you consume the majority of your carbs earlier in the day. As you activity levels start to drop in the evenings so does your energy requirement from carbs.
Re: Diet Critique--Let Darrin look at your current food choi
Wow cool offer.Ok I will give it a go.
Breakie:100 grams brown rice 4-6 egg whites+1 yolk,5ml flax oil
OR 40 grams(dry weight) oats,scoop of whey(25Protein),10ml flax oil
(that is generally my pre-workout)
Scoop of whey and 150 grams berries (post workout) I know I should have some glucose or maltodextri..tsk,tsk
Lunch: 150 grams chicken or lean steak,100-150 grams sweet potato or baked pumpkin and up to 350 grams steamed veg(generally broccoli,cauliflower and carrots) or huge raw salad,5 ml olive oil to cook my meat in,10ml flax oil
Snack: Berries or apple with whey ( I like frozen berries smoothie) 5 ml flax oil
Dinner:150-200 grams chicken or white fish. Sometimes salmon.350-400 grams steamed veg or salad,1-2 tbls avocado
Before bed: 150 grams cottage cheese,10 ml flax oil and 25-50 grams apple.
That's it pretty much it...I might sneak a few nuts here and there and 2x per week Cappuccino.
Oh I am 135 lb,5'5 around 15 %
I do physical activities 2-3x per day...weights,cardio,yoga,beach volleyball
Re: Diet Critique--Let Darrin look at your current food choi
Now this is someone that is aware of her diet. This is the type of diet description my clients would give.
I am going to shoot from the hip without looking up the stats on all your foods and quantities.
Right off the bat you are at a great body fat level. I think all women should be 12-15% as a maintenance level. I am assuming the diet you listed is a maintenance diet and not one to continue to get leaner right now. The overall calories seem like they would be of a maintenance level as well as some of your meals being a fair size.
Your breakfast on rice day seems quite high in carbs, your protein is only 15-18g from the eggs. There is protein (incomplete) in the rice and Im sure you are figuring that into the numbers. Your fat seems fine on both days. The protein and carbs seem more inline on the oatmeal day. I am assuming that breakfast is also your preworkout meal.
Your post workout meal could use the higher GI carbs, think is that the berries wouldnt really add up to many carbs when you need them most.
Your lunch seems like it may be a little high in protein for a woman your size and you are now taking in a high amount of carbs that you could have used more in your post workout meal. The fat amount seems like it might be a bit high depending how much is in the cut of meat. I would cook with peanut oil as it has a higher smoking point maintaning its healthy properties unlike the lower smoking point of olive oil.
You snack seems fine (again assuming you have about 20-30g of protein.
Your dinner seems high on the protein again, too much protein can be converted to fat or used as energy. Since protein is probably the most expensive macronutrient I want to make sure it is all being used to repair and build muscle period. You carbs and fat for this meal seem fine.
I would cut the apple out of your last meal if you are trying to get leaner since there are carbs in the cottage cheese, but you arent eating alot of cottage cheese and the carbs probably dont add up to much.
All in all your diet looks good, and since you sound like you are in great shape your diet must be working for you. Keep it up.
Re: Diet Critique--Let Darrin look at your current food choi
OMG What an AWESOME post from you Darrin!!! You guys are just the best...honestly I appreciate your time and imput given.
Yeap you are correct it is more of a maintenance at the moment. I was on much lower calories and meal size for long time (during mine beach season)so I though I will just bump it a bit for a month or so...I was getting tired and no energy. But I will be on quest of getting leaner, so your advice is just what I needed...thank you
About my eggs in the morning...they are large size and on carton it says 6 grams protein per egg? And yes Breakie is my Pre-workout meal.
I HEAR you loud and clear about my Post workout meal and High GI.I will change it!!!
As for my rather large protein meals Lunch and Dinner..I know guilty Portions can be a bit of challenge for me...
When it comes to my apple in cottage cheese, it is just a habit...I like that crunchy sweet taste,but as you say if I want to get leaner it has got to go...it is Gone..see it was easy.
Once again Thanx a million no actually billion..for the advise
Re: Diet Critique--Let Darrin look at your current food choi
keep in mind Alushka that the 6g of protein in the egg is for the whole egg. The white contains 3 grams as does the yolk. Speaking of egg whites, I never put them in peoples diets as it is an incomplete protein. Half the amino acids are found in the whites and half in the yolk. So when you factor the cost of eggs you arent getting great value for the money if you are just using the whites.
Re: Diet Critique--Let Darrin look at your current food choi
Ok ange here we go, breakfast looks good but I would like to see a bit more protein to start your day. Only 12 grams from the egg whites.
Post workout, probably fine (assuming 1 scoop of protein is 20-30 grams).
12pm, I would give you 1/2 an apple and add 5+g of fat to this meal.
2pm, fine
5pm, would cut out the banana and have something lower GI.
7pm, would add tsp udo's.
10, great.
All in all pretty good with some minor tweaking. Again, this is what I would have you do if you were training with me. There are so many variables though.
Re: Diet Critique--Let Darrin look at your current food choi
Bugger Darrin...you shattered my world I was under impression that egg yolk had 1 grm of protein not 3 grms...just shows you how misinformed you can be huh?!! Thanx for pointing it out I would have to be putting away 8 egg whites and 1 yolk to get decent amount of protein...but then I would be missing out on amino profile as you made me realize.So what you saying is that no egg whites for the contest diet...
Re: Diet Critique--Let Darrin look at your current food choi
Im not saying that you cant have egg whites for a contest diet, Im just saying that its an incomplete protein and not worth the money. Be that as it may, you are taking in protein from many sources and I am sure over the course of the day you are getting all the amino acids you require. I am however a "Bugger" among other things
Darrin
shatterer of worlds and world class bugger!
Re: Diet Critique--Let Darrin look at your current food choi
LOL...we all need to be something. If you were just average Bugger I would say it is waste of time( just like with egg whites )...But World Class is something else Go for it
Re: Diet Critique--Let Darrin look at your current food choi
Hey Darrin....I've just begun to cycle my carbs, its been about 2 weeks now...I'm trying to lean out at this point.... Ideally this is what it should look like....
Meal One: 4-5egg whites, one whole egg half a grapefruit
Meal Two: scoop of allmax isoflex, teaspoon of flaxseed oil, 1/2 cup of green veggies
Meal Three: z of chicken/and or turkey with a cup of green veggies
Meal Four: scoop of isoflex, teaspoon of flaxseed oil and 1/2 cup of green veggies
Meal Five: 6oz of chicken/and or turkey and a cup of green veggies
Meal Six: scoop of isoflex with a teaspoon of flaxseed oil
So this is the diet monday through sunday..... But on Monday and Thursday nights, I've been replacing meal 6 with, a cup of green veggies, 3/4 cup of oatmeal, a banana, and a 6oz sweet potato....
Re: Diet Critique--Let Darrin look at your current food choi
I am no Darrin but I will have a go...You did not mention your weight,height,bodyfat,activities? In my own opinion you have very little fat in your diet while on low carb system. I would throw lean red meat and salmon 2x maybe even 3x per week into your diet. I do not know which is your pre and post workout meal..it should not really have added fat.Even if you are on low carb some High GI carbs (dextrose,maltodextrin)after weights are pretty crucial
Qote:
"Thursday nights, I've been replacing meal 6 with, a cup of green veggies, 3/4 cup of oatmeal, a banana, and a 6oz sweet potato.... "
I am not sure why you want to add carbs to your last meal? And on top it is HUUUUUGE amount of carbs for one meal
If I had to cycle I would have complex carbs first thing in the morning, then pre workout and post workout. I would choose these meals as my carb meals rest would be protein,fat and fibrous and watery vegtables...
Re: Diet Critique--Let Darrin look at your current food choi
First off, nice job Alushka! It's like you have tapped into my frontal lobe! Dunno if thats the part of the brain where diets are critiqued but we are on the same page
OK, Elise here we go. I know you are 20lbs heavier than the pics posted but I am not sure of your weight or body comp like Alushka said so I am going to address some of the rules you are breaking. I am going to guess what size you are from your pics based on you being average height.
I cant tell if this is a workout or non workout day, as you meals are all fairly similar and I am not seeing an obvious pre and post workout meal.
Meal 1: Should be one of the biggest meals of the day, calorie wise. The protein is low (20g max right now), the fat should be doubled (and right now is mainly bad fat from yolk) and the carb source is a simple carb when it sould be complex. This isnt going to give you much in the way or sustained energy.
Meal 2: THis meal looks fine for protein (approx 27g), would like to see more fat (try to get away from the flax, it containes only Omega 3's, use a 3/6/9 for better balance). Veggies seem "ok" for this meal but you could eat more as this is going to be mainly fiber. Since it is early in the day I would still add a little complex carbs.
Meal 3: Unknown amount of protein (usually turns out to be too much moreso than too little), again fat is low (depending on size of protein source)and mainly animal source. Veggies are fine.
Meal 4: see meal 2 critique
Meal 5: protein source too big, fine for a guy about 200lbs getting lean but not a female about your size. Again fat source from animal fat. Veggies are fine.
Meal 6: Last meal should have a slowly absorbed protein you are consuming a quickly absorbed one. Carbs are nice and low like they should be and fat is fine.
Your Mon and Thurs replacement is called a clean BINGE. This replacement makes no sense whatsoever and will impact your fat loss big time. You may be using this replacement since your carbs are mainly veggies and you are probably carb depleted most days and hope that this binge with replenish glycogen stores. There are better ways to do this, you dont have to go without carbs in order to get lean. Remember carb timing is more important than cycling them.
I would be interested in knowing where your workout fits into this diet...Between which meals do you work out?
Your foods are clean but not structured too well, also your total cals seem quite low since most of your carbs are fiber. I feel the same way as Alushka regarding shakes. MY first 4 meals of the day are liquid but only because I have 30 seconds between clients to "eat". I find I lean out faster eating whole foods than liquid ones. Using common sense we would assume that our body burns more calories just metabolizing whole foods vs liquid and it keeps us feeling fuller preventing cravings.
Re: Diet Critique--Let Darrin look at your current food choi
Cheers Darrin-thanx for the compliment -if that was a compliment Great analytic breakdown for Elisa-I am learning new tricks from your pots all the time...I am fitting missing nutritional pieces of puzzle into my eating plan
Thanx
BTW it is Aluschka not Alushka(no big deal but it catches my eye everytime)..I think it was Ange who started the trend
Re: Diet Critique--Let Darrin look at your current food choi
I'm SO SORRY Aluschka -- I think Iwas spelling your name wrong on Leangirl too!!! Sorry Hon!!
What really makes me sad is that my legs have just dwindled away....
What an AWESOME post from you Darrin!!! You guys are just the best...honestly I appreciate your time and imput given.
Portions can be a bit of challenge for me...
)...But World Class is something else
Go for it
z of chicken/and or turkey with a cup of green veggies
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