Re: Diet Critique--Let Darrin look at your current food choi
Well Darrin, here's my anabolic plan, typical daily intake monday to friday. I generally carb spike from Friday evening through to Saturday evening, any longer than that I retain fluid and really smooth out.
kcal carb prot fat
7.00 am post 20 mins HIIT -
1 scoop whey 118 1.5 23.5 2.0
8.00 am b/fast
3 eggs, 100g ham 433 2.2 44.0 27.0
11.00 am 2 tsp nat pbutter 186 3.6 9.4 14.8
1.00 pm 1 can tuna
1 spoon udos, 2 slices cheddar
1/2 cup mixed chopped veggies 486 6.0 49.0 30.0
The anabolic diet states I should be taking in 2500kcal for maintenance, which I have never gone as high as, but I was losing at between 2000 - 2200 kcal before everything started slipping back to normal.
I've cut down to between 1600 and 1800 daily to try and lose. Some days if work is mega busy I don't get time to cook eggs for b/fast, so i'll have whey with 100ml heavy creme to get my fat content in.
Weekends I'll have jacket potatoes/wholemeal bread for my carbs, plus I'm a sucker for red wine so a couple of glasses Friday evening and perhaps saturday evening too. I keep my fat high during carb spike, but lower protein.
Some days I'll have red meat for evening meal to get fat content a bit higher.
Any critique is greatly appreciated.
I do take a good multi vit, alpha lipoic acid, vit c and glucosamine too.
Re: Diet Critique--Let Darrin look at your current food choi
Hey Gail This is a bit of thin ice for me I have done loads of research on Anabolic-Keto diet,but personally I prefer more balanced approach to fatloss I have done keto a few times,but only 2-3 weeks to jumpstart me if I have slipped up a bit
What my litle eye spy is that you take way too much protein in one sitting in some of your meals 40-49 p and too little in your snacks 5-9.4 p. Darrin recomends 20-30 p per meal (for girls-depends on the size too if you are 200 lb chick then you could get away with it )
You would be better of to balance your protein.The other thing that seems strange-you say you keep your fat high on your carb ups and lower protein...as far as my memory goes..Fat should be kept low on carb up days
I am a big sucker when it comes to veg and try my best to have some with most my meals..I know you are on very carb restricted eating,but I am sure that you could fit cucumber,tomatoes,spinach,green beans,cauliflower somewhere
As for me I would not have low cal choc drink at night unless you are already lean and mean I have 100 grams cottage cheese(I know your are not crazy about it )5 mlflax/hemp oil mix and whey as my last meal now.I used to have apple with my 250 grams cottage cheese and no whey,but it changed after Darrin asked to cut the apple out
BTW I always thought I am very carb sensitive,but since I have been eating 2 starch meals (early in the day) I am leaning out better then without it I am sure darrin will get back to you very soon Hon
Re: Diet Critique--Let Darrin look at your current food choiI am short on time so I am going to give this my best without pulling out the calculator etc.
Well Darrin, here's my anabolic plan, typical daily intake monday to friday. I generally carb spike from Friday evening through to Saturday evening, any longer than that I retain fluid and really smooth out.
I found 48 hours was about all i could carb load without spill over too. Keep in mind with this critique I have no idea what your weight or body comp is so I am just going to cover basic rules on a cycled keto diet
kcal carb prot fat
7.00 am post 20 mins HIIT -
1 scoop whey 118 1.5 23.5 2.0
First off, no fat with this meal and there should be especially since you are running on fumes at this point. Keep in mind that the theory on this style of diet is to use your fat for fuel (ketones) and your protein to repair and rebuild muscle. When your fat is too low your body will use the protein for fuel, this is called Glucocongenisis (sp). Basically what happens is your body converts the protein to glucose (last thing you want on a keto diet).
8.00 am b/fast
3 eggs, 100g ham 433 2.2 44.0 27.0
protein is high, fat and protein ratio is off (more on that later)
11.00 am 2 tsp nat pbutter 186 3.6 9.4 14.8
Now you have little to know protein (also a crap source) and your fat is probably too low.
1.00 pm 1 can tuna
1 spoon udos, 2 slices cheddar
1/2 cup mixed chopped veggies 486 6.0 49.0 30.0
Again, protein is really high and carbs are getting kinda high for a single serving (I know its mainly fiber depending on type of veg, when I do a keto diet I ensure that I consume no more than 5g of any carb per meal. As a matter of fact I usually keep my carbs at 10g or less per day)
All protein no fat, also using a slowly absorbed protein post workout when it should be quickly absorbed.
1 low cal hot choc 50 8 0 2
What the hell is this doing in there, 8g carbs probably from sugar. This is enough to kick you out of ketosis and spike your insulin.
TOTALS 1660 26.7 170.9 95.8
The anabolic diet states I should be taking in 2500kcal for maintenance, which I have never gone as high as, but I was losing at between 2000 - 2200 kcal before everything started slipping back to normal.
I've cut down to between 1600 and 1800 daily to try and lose. Some days if work is mega busy I don't get time to cook eggs for b/fast, so i'll have whey with 100ml heavy creme to get my fat content in.
Like I stated earlier your dietary fat (and body fat) are your fuel source on a keto diet. I did a combination of the Anabolic Diet and the Body Opus diet (written by the late great Dan Duchaine) and I would have 70% of my cals come from fat and the other 30% for protein. I would make each meal the exact same as the timing and structure isnt as important on a keto diet. YOu can get very aggresive with the caloric restriction without loosing any muscle too so I think the 1600-1800 MIGHT be fine depending on YOUR stats.
Weekends I'll have jacket potatoes/wholemeal bread for my carbs, plus I'm a sucker for red wine so a couple of glasses Friday evening and perhaps saturday evening too. I keep my fat high during carb spike, but lower protein.
Like Aluschka said you dont want to have fat during your carb up, this is insulin spike time and you are effecting that in a negative way by keeping the fat high. Your carbs should also start with fructose to fill your liver then switch to a liquid high GI carbs to quickly start replenishing glycogen. THen you switch to more complex lower GI carbs and finish off with some high GI carbs with your last couple meals. So needless to say even your carb up needs work.
Some days I'll have red meat for evening meal to get fat content a bit higher.
Fine, but i tend to stick with EFA even on a keto diet, doesnt help as much energy wise like sat fats do but I found I would lean out faster.
I've spent some time today revisiting my daily nutrition. I KNEW you would say something about my daily hot choc fix!!!! I'll knock it on the head mate
I've structured my plan around 6 meals per day, they will all be around 300kcal, 65% fat, 30% protein and 5% carbs or less.
Have you any suggestions for foods with mainly fat? I'm sort of struggling as everything I slot in takes me up to my fat level but puts me over my protein intake? Only thing I've come up with is spooning Udos directly into my mouth which I'm not liking at all
Again, many thanks for your feedback, I realise you are a very busy guy
Re: Thanks Darrin
Should be interesting to see if you notice any changes, i think you will. Take your starting weight, BF, etc and lets see what happens over the next 2 weeks. By the way, you say you are going to take in 1800 cals a day. I have found you can cut your cals as low as 10 cals per pound of body weight and still maintain muscle (again, not sure of your weight).
As for your fat sources, this is easy, you must not cook anything too adventurous. Here are a few items and thier stats, this guy is a fountain of info today.
Food serving size Fat content in Protein content in Carbohydrate content
and total calories grams and calories grams and calories in grams and calories
per serving per serving per serving per serving
Re: Thanks Darrin
Darrin I was wondering if you could help me out....again....
Meal One (after morning cardio): 1/2 cup of oatmeal, 4-5 egg whites and one whole egg
Meal Two: Scoop of Isolate, teaspoon of flax oil, 1/2 cup of green veggies
Meal three: Scoop of Isolate, teaspoon of hemp oil, (1/2 cup of green veggies if I can.... its kind of an akward meal, at work between tables)
Meal Four: 150 grams of chicken, 1 cup of green veggies (before weights)
Meal Five: 150 grams of Chicken, 1/2 cup of oatmeal....post weights
Meal Six: Scoop of Isolate with either a teaspoon of flax or hemp oil...
and i was wondering since I train with my weights usually between 6-8pm..... should i switch meals 4 and 5 or would you suggest something else instead??
Re: Thanks Darrin
Me again ..I like to practice and see how much off I am after Darrin writes his post
Meal one: Breakfats and post workout should be your biggest meals. Since you are after fat loss most Gurus-Darrin included recomend to wait for an hour after the cardio and then eat. Oats are awesome for breakie-you are missing some good EFA's perhaps 1-2 tsp UDO, eggs-you need 9-10 egg whites to get 27-30 grams protein!!! Remeber this is one of your largest meals so you should be shooting for 30 grams of protein (judging from your size) I have whey with my oats in the morning. And I would chuck the egg yolk
Meal Two: I would change it and have the meal 4 instead, but with less chicken 75-80 grams cooked and tsp of flax oil (100 grams cooked chicken is 30 grams protein)
Meal three: It is fine-I think
Meal Four: I would have meal 5 here about 1.5-2 hours before you hit weights+ moderate amount of fat. I would have 100 grams chicken max.
Meal Five: Whey+ High GI simple carbs (Darrin recommend Gatoraid) You can add maltodextrin,dextrose to your whey if you don’t want to use gatoraid. This meal should be your second largest meal after breakfast, double amount of your normal meal…No added fat with this meal!
Meal Six: Everybody I know recommends Cottage cheese...I have one before bed with a little bit of whey.
Cheers for the info and foodstuffs, much appreciated.
Just for your info, i'm currently 142lbs, bf 19.5%, height 5ft 4inches
Most bf held from waist down, example, chest 38 inch, under bust 31 inch, waist 24.5 inch, hips A MASSIVE 39 INCHES.....whoa, this girl has got some BACK, NO WONDER BLACK GUYS LIKE ME!!!HA HA HA!!!!!
Re: thanks darrin!
Elise, listen to Aluschka and check out your original post regarding your diet. You are still breaking some major rules. SInce you are going to be starting with a new trainer soon I think you should get him to critique your diet and let us know what he says. Dont tell him what I say though, just interested in his opinion.
Re: thanks darrin!
LOL... I though rules are writen so they can be broken Just kidding...maybe some but not dieting rules Yeah I am keen what eating plan your new PT will issue you with?
BTW if you have any doubts about your diet,before you ask Darrin check his web...everything is there!!! It is pretty crystal clear...it made my life much easier figuring out where to fit my meals,how big,macros etc.. Thanx for sharing Darrin www.timetoemerge.com/darrin/index.htm
check this out
Hi Darrin.
Here is a typical day for me if I lift weights:
Meal #1: oats egg whites and fruit (make it into a pancake)
#2 (post workout): rice cakes and protein shake with water and fruit
#3 chicken breast with rice or potato
#4 tuna in olive oil and veggies
#5 chicken and a with oil and vinegar
#6 cottage cheese and natural pb
Not too bad I hope?
By the way I am a new member here and I love this message board! You guys are helpful, informative and inspiring.
Re: check this out
Hi Darrin.
Here is a typical day for me if I lift weights:
Meal #1: oats egg whites and fruit (make it into a pancake)
Hard to critique without quantities, but this sounds fine for pre workout except that egg whites are an incomplete protein and there is not fat in this meal.
#2 (post workout): rice cakes and protein shake with water and fruit
I would rather see a more qickly absorbed carb source to replenish glycogen faster but at least the rice cakes are high GI.
#3 chicken breast with rice or potato
Again, no fat, and rice and potato MAY be high GI depending on type, you want low GI 90% of the time.
#4 tuna in olive oil and veggies
Finally some fat, may be enough, may be too much. Who knows how much is absorbed by the tuna when packed in oil. Its always better to get it packed in water and add oil.
#5 chicken and a with oil and vinegar
Sounds OK, just missing some sort of carb, not the end of the world though.
#6 cottage cheese and natural pb
Cottage cheese is fine, I generally wouldnt add fat to the last meal but you are really low on it over the course of the day.
Not too bad I hope?
I guess it isnt too bad, again I have no idea of quantities or what your goal is (maintain or lean or bulk) all would require a different approach. You are like most people though, you focus more on carbs like fruits and veg being a priority. You can not eat enough fruit and veg to get the nutrients you need from them, thats what a good multi is for. There are essential Amino acids we need to get from out diets (complete protein sources) and there are essential fatty acids we need to get from our diets (which you are not), there are no essential carbohydrates (which you seem to have plenty of). I think your diet needs a bit more structure but it is far from the worst I have seen.
By the way I am a new member here and I love this message board! You guys are helpful, informative and inspiring.
Re: check this out
Thanks for the input. I may change it up a bit.
By the way I am trying to decrease my bodyfat and maybe lose 5 lbs.
I also was reading the post about rice cakes. Any suggestions what else I can have PWO? Whole grain bread or bagel?
Re: check this out
what do you mean "may"? I said it needs to be changed so change you will
You should read my nutrition part on my site it will explain (like i did above) about what kind of carb you need to have post workout. I told you the rice cake is high GI, that part is good, it just isnt absorbed as quickly as a liquid carb would be.
Last time i checked whole grain bread and bagels were solid foods as well as moderate GI. Dump gatorade powder into your post workout shake.
Re: check this out
Sorry I should have said that I take a multi vitamin, vit C, vit E, fish oils, and calcium. My veg is always something like broccoli, or asparagus. Fruit is usually blueberries, apples or strawberries.
I don't like Gatorade at all, but I WILL change everything else. Promise!
Thanks again for the input. Very helpful.
What do I need to change
My goal is to lose body fat. I'm 5'6' 156 pounds. weights 3x a week, cardio 3 -4 times a week. (a little more right now, training for a 10K at the end of sept.)
meal 2 - pwo (if I don't work out straight to meal 3)
whey protein shake + 1/2 large whole wheat bagel
Meal 3 - 9:30
home made protein bar (1/2 oatmeal, protein powder 1 serving + 1/2 tbls natural peanut butter)
Meal 4 - noon
4-6 oz chicken or 1can water packed tuna
2 cups veggies
dressing = 1tbls udo's oil + vingear
Meal 5 - 3pm
1 fruit
some sort of protein - 3 oz
Meal 6 - 6pm
4 - 6 oz protein - (chicken mostly, lean beef or fish)
1 - 2 cups veggies - cooked or salad
udo oil 1/2 tbsp.
couple of times a week , 1/2 c brown rice or yams
meal 7- 9pm
protein shake
fruit or air popped popcorn
Re: What do I need to change
Hi Mybell Did you check Darrin's web with his 101 Diet? Heaps of clues and help is there...
Meal one...not enough protein.4 egg whites is only 12 grams protein Remeber your first meal (and your post workout meal should be your largest ) Plus it is your Pre- workout meal too on some days!!
Meal two is not really post workout meal. Well kind off it is. Whey is great but not your carb choice. You should be getting High GI-liquid carbs together with your whey.This is the only time when High GI are beneficial and crucial for your recovery.
Meal three...probably too much carbs
Meal four 3-4 oz chicken max would be fine for someone your size. 6 oz nope-too much protein.That would be more for man who weighs 180-200lb. 1tbls Udo..hmm 1-2tsp would be my advise
Meal five. Depends how much fruit. I would not go more then 15carbs. I would keep protein lower 2oz perhaps.It is snack. Plus I would have 1tsp Udo there too.
Meal six Again too much protein. 3 oz would be more appropriate.I would loose those complex carbs too. I know you say only a few times per week. You do not really want to eat starch at night.It would be still ok if that was your 2nd meal after afternoon workout. If not ,drop the starch.Veg are ok as long as you keep it to fibrous and low GI. I would only have 1tsp Udo once again...
Meal seven...absolutly no-no fruit or pop corn. Shake is fine,but Fat free cottage cheese would be a better choice due to its protein profile You should not be getting any carbs at that stage of the day. Plus 7 meals might be too much. I would say 6 meals is better option. I would loose one of your snacks during the day and have cottage cheese as my last meal before bed
Hope this helps...and hopefully Darrin will get back to you too!!!
This is a bit of thin ice for me
I have done loads of research on Anabolic-Keto diet,but personally I prefer more balanced approach to fatloss
I have done keto a few times,but only 2-3 weeks to jumpstart me if I have slipped up a bit
) 
I have 100 grams cottage cheese(I know your are not crazy about it
)5 mlflax/hemp oil mix and whey as my last meal now.I used to have apple with my 250 grams cottage cheese and no whey,but it changed after Darrin asked to cut the apple out
Learning all the time
..I like to practice and see how much off I am after Darrin writes his post
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