Changed diet plz help

[freestyla365]

hey guys so decided to change up my diet a bit was 105 kgs in april now 89 in mid-may.Still in cutting phase and got fitness assessment fri so fingers crossed. Heres my old diet which ive kind of changed

Old diet

Meal 1 Breakfast - Weetbix(3 biscuits w low fat milk),2 egg whites

Meal 2 Post Work Out- Whey protein shake

Meal 3 Lunch- Brown Rice, Tuna in Spring water with spices(250gm),yoghurt

Meal 4 Snack - Fruit,3 egg whites,Tuna (175gm)

Meal 5 Dinner - Chicken Breast grilled with mustard,garlic and chillies

Meal 6 WPI shake just before bed

Around 2-3 hours between each meal.

New Diet

Meal: Oats with low fat milk and 3 egg whites with 1 yolk,blueberries/apple

Meal: Pre Work out shake (eat me WPI)

Meal : Post workout shake with potato

Meal: Brown Rice, Tuna, Low fat cottage cheese(3 tble spns)

w/broccoli,cauliflower n peas

Snack: Few Almonds(10-12)

Meal:Sardines, Roast beef or left over tuna

Meal: Chicken breast

Before Bed Meal: Shake + Cottage cheese(3 tblspns).

I got a few questions...about 2 or 3 times a week a i like to have a tspn of peanut butter before bed with my shake n cottage cheese. Is that ok or is that doing me harm in the cutting phase? I work out 6 days a week,3 days weights and 3 days cardio.

Also any ways in which i can improve/add or cut certain things in my diet to maximise gains?

Cheers guys all help appreciated!

[freestyla365]

also is it ok to have roast beef cuts from the deli section regularly?like to have it as a snack?

[Pseudonym]

I don't think a bit of peanut butter at night will do you any harm at all. The theory is "no carbs before bed", but I think you're allowed fats.

Overall, you new diet looks good, but possibly lacking in fats (so the pb would be a nice addition). Having said that, I'm on a high-fat diet right now, so my view is probably slightly warped. Any idea what your macros work out to?

[freestyla365]

Yeah i try to cut out carbs after my lunch meal but kind of running out of ideas for replacements to my exisiting diet(protein/no carb) because i would like to change it up maybe once or twice a week so i dont get bored u knw?

ohk i will have the peanut butter daily then.Also is fats recommended esp when im in the cutting phase?If so any ideas of foods i can add and when?

[Elite121]

Thought I'd pipe in here about peanut butter.

Unusual snack but good dose of Essential Fatty Acids from the peanut butter and flax seeds,protein from the powder.

1/2 cup cottage cheese

1 tbsp organic peanut butter

1 scoop choc protein powder

1tbsp ground flax seeds

Mix it all up, works nicely as a snack before bed whilst the bodies in a fasted state.

[freestyla365]

Sounds yummy thanks.where am i able to to find organic peanut butter though?i usually have kraft light smooth peanut butter?is that all good or should i ditch it?

[Elite121]

Sounds yummy thanks.where am i able to to find organic peanut butter though?i usually have kraft light smooth peanut butter?is that all good or should i ditch it?

For a start natural PB actually tastes like what it says, also has less crap added to it like hydrogenated oils.Takes a little bit of getting used to with the natural PB as its very rich tasting, the oil on the surface of the jar can be mixed in with the PB if you so desire.

Definately not a green light to go all out on the stuff but a tablespoon here and there wont harm you.I'd go with the crunchy variety tastes better.You can find it in New World or Pak N Save in the organics section. The brand is Ceres Organics, will either have a white and yellow label or a white or red label.

[freestyla365]

ok just purchased sum natural pb same brand as u suggested and planning to have that with lite cottage cheese n protein powder..Sorry just a bit worried but you sure i can eat a tblspn of this stuff every night considering im tryna get lean n cut?Cheers for all ur help man.

[Elite121]

ok just purchased sum natural pb same brand as u suggested and planning to have that with lite cottage cheese n protein powder..Sorry just a bit worried but you sure i can eat a tblspn of this stuff every night considering im tryna get lean n cut?Cheers for all ur help man.

You will be fine, this stuff can be addictive so make sure its a tablespoon, its very easy to get carried away with it and think you have had a tablespoon but actually end up having more, like everything keep in moderation! Saturated fat doesn't make you fat no need to worry there.

Did you get crunchy or smooth?

[freestyla365]

took your advice and got crunchy bro gonna have that stuff in about 45 mins just before i get ready for bed..also you got any ideas for a meal at around 4pm?I have my lunch around 1-2pm and dinner around 7...Normally have sardines + roast beef/eggs at 4 but was looking for somethign better or a change up now and then?Cheers man.

[Elite121]

took your advice and got crunchy bro gonna have that stuff in about 45 mins just before i get ready for bed..also you got any ideas for a meal at around 4pm?I have my lunch around 1-2pm and dinner around 7...Normally have sardines + roast beef/eggs at 4 but was looking for somethign better or a change up now and then?Cheers man.

Make a list of all the protein foods you can come up with, then choose one or two of those sources...throw in some salad or fresh veggies and you're done.If meal prep is a hassle for you bulk cook some meats over the weekend chicken or steak.. cut them up into strips then put them into individual freezer bags, easy stir fry with some veggies.Also egg salads work well, 4 boiled eggs cut into slices place them on a big plate of spinach leaves with sliced apple and a bit of bacon...

Learning too cook helps out a lot... variety is the key food doesn't need to be boring.