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opinions on this diet plz!

newbb

By newbb
in Diet & nutrition

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newbb Junior member

newbb

Posted
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so ive been doing my own diet since i started training but i thought it was time i went to a nutritionist and got a diet made up for me. The diet she has given me ws to bring me down to 12% bf over 12weeks without any cardio.. only thing is ive been on it for four weeks now and im sure im loosing more muscle than body fat. i got a check up 5days after being on the diet and had dropped .5% and put on 300g of muscle..so she reckons..i then got another check up 2weeks later and i hadnt dropped any more bf but i ws about 1.5kgs lighter..ive stuck to the diet exactly as she wrote it except i had about 6beers 5 days bofore on the saturday nite. she is sayn those few beers is the cause of this..?

Hear is my stats and diet..

24yrs old

175cm tall

current wait on monday 82.6kg

17% bf

The diet

meal 1: 1cup oats raw

2scoops whey protein

200g peaches

meal 2: protein shake with 2scoops

1 tablespoon flaxseed oil with milk

meal 3: 200g chicken (raw)

half cup rice

2cups of salad/veges

meal 4: 185g tuna

2 rivitas

banana

1 tablespoon penut butter

meal 5: 200g steak/chicken (raw)

half cup rice

2cups veges

meal 6: protien shake 2scoops with water

200g peaches

after my bf check up i had she increased my protein to 2scoops in my shakes. i also have another shake after training after meal 4 and before meal 5. i ws on quite a high carb diet before i went to her and i was wondering if she cut too many carbs out too quickly, im sure my body has been eating itself..

i would like to know what other people think of this diet as im worried my hard work is going down the drain.

Thanks

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Phedder Veteran member

Phedder

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Would you be able to add up the macros and calories? i.e 200g protein, 200g carbs, 100g fat = 2500 calories.

6 beers will not have caused you to lose 1.5kg of muscle in 2 weeks. However the 1.5kg lighter could have been due to other loses, change in hydration levels, different time of day so you possible had less food already in you etc, all that contributes to body weight.

I don't think that diet would have caused you to lose much muscle so quickly. It's not at all low in carbs as you may think, possibly a tad low in fats though. however training too much and especially of the high volume 'toning reps' :roll: style may have caused some muscle loss. What's your training generally look like?

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perpetual_injuries Junior member

perpetual_injuries

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1) You're not low on carbs. Your carb levels are actually high (very high by some standards)

2) Look at where your carbs are coming from. You've got a f*ck tonne of fructose on your diet, ditch the 200g of peaches twice daily. That's just not good for you.

3) You've got a shit load of protein in your diet from 3x 200g of meat each day. You don't need 4 protein shakes per day. Drop that down to 1 shake immediately after working out.

4) Increase you consumption of fats. You've got really low levels of fat, even the good kinds. You want to have a about 30% of your energy intake from fats, with most of this coming from mono fat and at least 6% of your energy from poly fat. Add things like avocado or homemade mayonnaise (not that hard) to your diet to help with this. Don't be afraid of fat, it's essential to being healthy.

5) Increase the levels of veg in your meals. You're better to have these with each meal, than the banana or peaches.

6) BF is a notoriously difficult thing to measure, Skinfolds rely on equations that will not apply to everyone, and the electronic scale that measure resistance are just awful. You're best to just work on lowering the total sum of your skin folds or aim for particular skin fold area reductions.

7) Finally, don't feel like you need to be eating 6 meals a day. A lot of the science behind this is pretty suspect and much has been disproved recently. Eat 3 larger meals each day along with a post work out protein shake. You'll find your more satiated.

8) Muscle needs stimulus to be maintained. If you're not doing the appropriate amount of exercise (weight training) to stimulate the muscles they will break down. No exercise will cause muscle atrophy after 12 days no matter what diet. Phedder is right about the 'toning reps' and high volume. If you're doing either consider cutting back to 3 times a week with good rest and working to failure or close to. This will keep the body thinking it needs the muscle and combined with the high protein input it should prioritize muscle maintenance.

9) If you were wanting to be a little radical, i would advice cutting the oats and the rice out of your diet. They're next to useless. The only time you may require a decent input of carbs is post work out, build this into your protein shake (with either something like banana blended in, i go for roasted potato to get less fructose).

Just my 2c worth.

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Phedder Veteran member

Phedder

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It's not particularly high in carbs bro! But I suppose it's all relative.

Relative being the key word there I think. I'd say it's relatively high in carbs for a cutting diet. My personal opinion when trying to drop body fat is to have set levels of protein and fat to meet each day, and to fill the rest in with whatever you want to meet a desired calorie level. Saying that, I've never strictly counted calories in my life :lol:

You've got a f*ck tonne of fructose on your diet, ditch the 200g of peaches twice daily. That's just not good for you.

Just curious why you think fructose is bad for you?

3) You've got a shit load of protein in your diet from 3x 200g of meat each day. You don't need 4 protein shakes per day. Drop that down to 1 shake immediately after working out.

Protein should be kept high when losing weight to help improve the chances of maintaining muscle mass. I personally would change the last shake before bed to something like cottage cheese for the casein, slower digesting and all.

I definitely agree about the fats and veges. If you find you're getting hungry through the day, add more veges to each meal so you feel fuller. Also the 3 larger meal option could be worth a shot, but won't make a major difference to body composition, more so just the psychological aspect of actually feeling full.

However if he does cut out everything you suggested, he'd be eating 2/5ths of sweet f*ck all. No need to restrict any macronutrient really, carbs are the least required I agree but he mentioned he used to have even more carbs so maybe be too drastic for him. Restricting calories is all that's necessary for weight loss, keep protein and fats adequate, train to maintain muscle, and set out meals the best way to maintain sanity and satiety and enjoy the fat loss.

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perpetual_injuries Junior member

perpetual_injuries

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Fructose is a unique form of sugar that circumvents the normal way in which the body metabolises energy. In moderation not a bad thing, though there are some who would advocate cutting all fructose from your diet. 200g 2x per day is significantly too much. I'll have a look for some solid info the fructose = bad thing tomorrow and post it for your Phedder.

His protein levels should be more than high enough with the 2x 200g of meat and 1x protein shake, plus the misc protein he'd be getting from other things.

To make up the short fall in the diet i'd recommended adding a more veg, some eggs would be great, the cottage cheese before bed certainly wouldn't be a bad thing either. Also i'd be inclined to use coconut cream or milk for the protein shake to increase the energy/fat content of that meal.

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Phedder Veteran member

Phedder

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Fructose is a unique form of sugar that circumvents the normal way in which the body metabolises energy. In moderation not a bad thing, though there are some who would advocate cutting all fructose from your diet. 200g 2x per day is significantly too much. I'll have a look for some solid info the fructose = bad thing tomorrow and post it for your Phedder.

It is metabolised by the liver, which when you consume too much can cause issues yes, but 400g of peaches really isn't a huge amount of fructose. Remembering most fruits contain roughly 50/50 fructose and glucose, 400g of peaches is roughly 20g of fructose. Hardly something to worry about. I think you'll find most research demonstrating the negative effects of fructose used much higher doses, and much of the concern comes from the huge amounts of high fructose corn syrup added to many drinks and processed foods as sweetners. I'd be happy to read anything you find though, I've only read a few studies specifically related to fructose.

I feel the positives and negatives balance out when the fructose is coming from fruit, as opposed to the added syrups or table sugar. Vitamins and minerals etc in the fruit, fiber, potassium. At the end of the day it's calories in versus calories out that will determine weight loss, if you want some fruit, by all means eat it. If you stay in a deficit it won't negatively impact you're ability to lose weight.

His protein levels should be more than high enough with the 2x 200g of meat and 1x protein shake, plus the misc protein he'd be getting from other things.

That'd be roughly 100-120g, enough perhaps for a sedentary individual, but as he's training as well he'll have higher protein turn over, requiring a greater protein intake. I'd advise at least 180-200g to help maintain muscle, more if he likes as long as a calorie deficit is maintained.

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tomsammce Veteran member

tomsammce

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400g of peaches in canned form is quite abit different from 400g of peaches from fruit shop... have u look at sugar content on back of can?

there are canned peaches in juice, light juice, syrup, light syrup... what one is it?

it doesnt really matter, they all good for nothing unless u bout to go into a coma then yeah id prob down a can or two as last resort.

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Dr Squat Senior member

Dr Squat

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9) If you were wanting to be a little radical, i would advice cutting the oats and the rice out of your diet. They're next to useless. The only time you may require a decent input of carbs is post work out, build this into your protein shake (with either something like banana blended in, i go for roasted potato to get less fructose). Just my 2c worth.

Radical? Considering there are next to no carbs in the diet at the moment. I suspect he will start fading away.

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samoan_muscle Veteran member

samoan_muscle

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1) You're not low on carbs. Your carb levels are actually high (very high by some standards)

2) Look at where your carbs are coming from. You've got a f*ck tonne of fructose on your diet, ditch the 200g of peaches twice daily. That's just not good for you.

3) You've got a shit load of protein in your diet from 3x 200g of meat each day. You don't need 4 protein shakes per day. Drop that down to 1 shake immediately after working out.

4) Increase you consumption of fats. You've got really low levels of fat, even the good kinds. You want to have a about 30% of your energy intake from fats, with most of this coming from mono fat and at least 6% of your energy from poly fat. Add things like avocado or homemade mayonnaise (not that hard) to your diet to help with this. Don't be afraid of fat, it's essential to being healthy.

5) Increase the levels of veg in your meals. You're better to have these with each meal, than the banana or peaches.

6) BF is a notoriously difficult thing to measure, Skinfolds rely on equations that will not apply to everyone, and the electronic scale that measure resistance are just awful. You're best to just work on lowering the total sum of your skin folds or aim for particular skin fold area reductions.

7) Finally, don't feel like you need to be eating 6 meals a day. A lot of the science behind this is pretty suspect and much has been disproved recently. Eat 3 larger meals each day along with a post work out protein shake. You'll find your more satiated.

8) Muscle needs stimulus to be maintained. If you're not doing the appropriate amount of exercise (weight training) to stimulate the muscles they will break down. No exercise will cause muscle atrophy after 12 days no matter what diet. Phedder is right about the 'toning reps' and high volume. If you're doing either consider cutting back to 3 times a week with good rest and working to failure or close to. This will keep the body thinking it needs the muscle and combined with the high protein input it should prioritize muscle maintenance.

9) If you were wanting to be a little radical, i would advice cutting the oats and the rice out of your diet. They're next to useless. The only time you may require a decent input of carbs is post work out, build this into your protein shake (with either something like banana blended in, i go for roasted potato to get less fructose).

Just my 2c worth.

So PI...From your advice above your suggesting he drop his protein down to around 150g a day and on top of that drop out all the carbs??? :shock: :naughty: :naughty: :naughty:

Nothing wrong with the protein intake he's on at the moment...

IMO Diet looks ok-ish but I'd definately drop the peaches before bed.

And as Tom said above, are they tinned or fresh?

Go for fresh fruit or if tinned...in water.

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perpetual_injuries Junior member

perpetual_injuries

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Assuming 25g of protein per 100g (easily achievable amount in lean meat) and 2 serves of 200g with another serve of 185, then a protein shake giving at least another 25g of protein he should be getting 171.25g of protein/day. This is more than enough for even the most strenuous of exercise programs. Requirements above this level are normally just excessive and have little actual evidence to show they're required. However, if he were wanting to go above this level, he's would be better to get the extra protein from normal food to maximize his micro=nutrient intake. 4 Shakes per day is simply excessive and there is no need to for that level of intake.

Given this intake from the main sources it's an easy stretch to guess his actual levels including all the other misc source of protein would be about 180g.

This would provide 3060kJ of energy. Roughly 1/4 of his energy intake.

Banana = 50g carbs

2x 1/2 cup rice = 60g carbs

Oats 1 cup -35g carbs

Veg 4 cups = 30 carbs

I'll ignore the peaches as i'm recommending dropping them.

Thats at least 175g of carbs

= 2800kJ, again roughly 1/4 of his energy intake.

(i'm eating less than 50g of carbs a day and gaining muscle mass, so no he wouldn't fade a way)

To make up the other 50% of his energy intake I've recommended he increase his fat intake, he'd only need 160g of fat, avocado, coconut cream, cooking oils, mayonnaise etc. These will both be satiating and be able to be metabolised for energy. When i said it would be radical to drop the carbs lower i was advocating a Paleo approach that would have about 10% carb, 25% protein and 65% Fat. If he doesn't do this he can still aim for 30% fat approx 80g and add an a couple of slices of whole grain bread to the mix.

So...

No Dr Sqaut, he's not on a very low carb diet atm, it's not enormous but its still moderate. Dropping lower will also not make him fade away as Samoan muscle has suggested.

He's got plenty of protein in his diet, as I've shown, with only 1 protein shake post workout 180g is easily achievable.

Tomsammce makes a good point, whether the peaches are canned or fresh would make a big difference. I'm still not going to advocated a high consumption of fruit, but i'm well aware that this is a contentious view.

Phedder will get back to you later with stuff on fructose.

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samoan_muscle Veteran member

samoan_muscle

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Assuming 25g of protein per 100g (easily achievable amount in lean meat) and 2 serves of 200g with another serve of 185, then a protein shake giving at least another 25g of protein he should be getting 171.25g of protein/day. This is more than enough for even the most strenuous of exercise programs. Requirements above this level are normally just excessive and have little actual evidence to show they're required. However, if he were wanting to go above this level, he's would be better to get the extra protein from normal food to maximize his micro=nutrient intake. 4 Shakes per day is simply excessive and there is no need to for that level of intake.

Given this intake from the main sources it's an easy stretch to guess his actual levels including all the other misc source of protein would be about 180g.

This would provide 3060kJ of energy. Roughly 1/4 of his energy intake.

Banana = 50g carbs

2x 1/2 cup rice = 60g carbs

Oats 1 cup -35g carbs

Veg 4 cups = 30 carbs

I'll ignore the peaches as i'm recommending dropping them.

Thats at least 175g of carbs

= 2800kJ, again roughly 1/4 of his energy intake.

(i'm eating less than 50g of carbs a day and gaining muscle mass, so no he wouldn't fade a way)

To make up the other 50% of his energy intake I've recommended he increase his fat intake, he'd only need 160g of fat, avocado, coconut cream, cooking oils, mayonnaise etc. These will both be satiating and be able to be metabolised for energy. When i said it would be radical to drop the carbs lower i was advocating a Paleo approach that would have about 10% carb, 25% protein and 65% Fat. If he doesn't do this he can still aim for 30% fat approx 80g and add an a couple of slices of whole grain bread to the mix.

So...

No Dr Sqaut, he's not on a very low carb diet atm, it's not enormous but its still moderate. Dropping lower will also not make him fade away as Samoan muscle has suggested.

He's got plenty of protein in his diet, as I've shown, with only 1 protein shake post workout 180g is easily achievable.

Tomsammce makes a good point, whether the peaches are canned or fresh would make a big difference. I'm still not going to advocated a high consumption of fruit, but i'm well aware that this is a contentious view.

Phedder will get back to you later with stuff on fructose.

LOL 50 grams of carbs in a banana???

1 cup of oats is more like 50grams of carbs...

I wouldnt be counting veges into my carb intake...

I'm not even gonna start arguing with you as it looks as though you might need to take a trip back nutro skool.

So you suggest he take 180grams of protein per day (720cal) drop the carbs out completely and up his fats?? How much would you up his fats to?

Lets say his maintenance calories are 2400...

Bu

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Dr Squat Senior member

Dr Squat

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Raw chicken twice daily - wtf?! :pfft:

raw weight mr williams, you just taking the piss though right :lol:

LOL - sry my bad - I actually wasn't! I thought he was doing some raw food diet kinda thing like Raechelle was! Call it a blonde moment! :grin:

It would strip off the weight quickly.

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nate225 Veteran member

nate225

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raw weight mr williams, you just taking the piss though right :lol:

LOL - sry my bad - I actually wasn't! I thought he was doing some raw food diet kinda thing like Raechelle was! Call it a blonde moment! :grin:

Mmmm raw chicken in coconut cream....

I'll stick to Taro SM, the raw chicken would be great for weightloss - The Campylobacter Diet - aka shit off 10kg in 3 days.... :pfft: :grin:

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