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  1. #1
    Senior Member DoriDori's Avatar
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    Critique my diet

    Stats:
    5'11"
    190lbs
    15%bf
    Weights 5x week cardio 2x

    Food:
    x2 shakes (2tb PB, 1.5 scoops 25g protein, 12-16oz milk, 2-3 eggs, 1 banana, ice)
    One turkey sandwhich with low fat cheese
    1 cup oats with agave nectar
    2 chicken breasts (or 1 breast and two 97% beef burger pattys)
    2 cups brown rice
    1.5 cups sweet pots
    1/2 cup black beans

    Been eating this for 3 weeks now. Previously I was very diet conscious but never ate big and clean for a season of time. Aiming to come down in body fat and add little mass before starting test e around Xmas time. Should I add something or subtract?

  2. #2
    Senior Moderator Spongy's Avatar
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    Can you break these down by meal and include workout times?
    In need of dieting help? Email me at [email protected]

    Asking pillar how much orals to take is like asking Charlie Sheen how many hookers you should ****. - Jin

    #mUGga

  3. #3
    Elite don draco's Avatar
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    What does your total caloric intake come out to ? Are you tracking your caloric intake ? How much protein/carbs/fats?


    Personally, the only thing I'd change is the shakes.. I'd rather consume whole foods. But other than that it looks fine to me. Going to need the answers to those 3 questions first though. If you aren't tracking your calories, get on it.. especially if your goal is to lower bf %

  4. #4
    Senior Member DoriDori's Avatar
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    Wake
    Oatmeal
    Gym
    Shake
    Shake
    Sandwhich
    (Work m-f 4pm-12am)
    Chicken and rice (with salsa or BBQ)
    Chicken and sweet pot (with salsa or BBQ)

    The calories are 3k-3.5k
    Protein is around 220-250
    Carbs 250-280
    Fats 80-90

    Some days I eat little snacks in between like a handful of raw almonds
    Last edited by DoriDori; 09-25-2013 at 07:31 PM.

  5. #5
    Elite grind4it's Avatar
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    I may have missed it, but what is your goal?

  6. #6
    Veteran Seeker's Avatar
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    Damn I eat that much before noon.

  7. #7
    Senior Member DoriDori's Avatar
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    Originally Posted by grind4it View Post
    I may have missed it, but what is your goal?
    If like to get to 10% BF and see what I should eat to maintain that. I want a sustainable diet that will lead me there by Xmas. I know it's possible with hard work in the gym, but where should my calories be? Im in the caloric surplus right now but with clean regular eating can I cut down to 10%?

  8. #8
    Elite Tren4Life's Avatar
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    I see a few things I won't do.
    Don't use milk in shakes or pb
    I don't put cheese on turkey sandwichs
    Loose the agave the fructose is to slow. You liver doesn't need it all and the rest will turn to fat.
    traps are the new abs.

  9. #9
    Senior Member DoriDori's Avatar
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    Today I drank my shakes in between my whole food meals. I like it because it breaks up the mundane of eating Chix/rice dishes back to back.

  10. #10
    Elite Tren4Life's Avatar
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    I was in the same place you are. I was eating fairly clean and was eating high quality food and not getting where I wanted to go. Let me just say that I got on board with Spongy at Helios Nutrition and am very glad I did. Spongy's diet has helped me be beach ready in 12 weeks.
    Just my 2 cents
    S4L
    traps are the new abs.

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