Critique My Diet.. Where To Add Carbs

Ib6 ub9

Ib6 ub9

Hey guys... new to the group. Would like an opinion from a different perspective. Been eating 2500 calories for a while now (250/250/56) and am about to go up to 2800. I’m hoping the addition of calories will help my urge to binge on the weekend. I’ll be going to 250/325/56 and I’m conflicted on where to place these extra 75g carbs. Would also like an overall critique of the diet as a whole. This has been a typical day...

Breakfast 7:30am
4 medium eggs
2 slices of 45 calorie toast
250g 0% fat Fage
20g chocolate brownie protein powder
80g strawberries
60g blueberries

Lunch 11:00am
8oz turkey burgers 93/7

PWO Meal 1:30pm
90g cream of rice
25g chocolate brownie protein powder
5 calorie Hershey’s chocolate syrup
12g pb2 peanut butter powder
30g HBCD (intraworkout)

Post Workout Meal 4:30pm
2 slices 45 calorie toast with low sugar jelly
-30min later
8oz chicken breast
300g sweet potato
5 calorie bbq sauce

Dinner 7:00pm
8oz ground beef 96/4

These do not include veggies which are a lot during lunch and dinner. Probably 200 calories total. Would you guys add the 75g carbs for lunch or dinner? I worry about adding them with a higher fat protein. I could also do another scoop of intra workout HBCD for another 30 carbs and add a banana at some point during the day.

Goal is to maintain size and maybe lose a % in body fat. Currently 5’10 180 12%bf
 
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doesnt make a lot of sense to me - i mean choices arent bad (and thats personal anyway)

Protein only pre workout? why no carbs

carb free jam post workout- why not carbs?

are you binging alot already?

cals still quite low overall IMO


if it were me

breakast
Whey + Eggs + Carbs

pre workout
Turkey is fine, whatever digest easily plus rice/rice cakes/cream of rice (same reason)

Intra is fine some aminos/pro + carbs

Post Workout
largest carb meal
easily digesting protein (white fish, chicken) plus carbs of you choice- if you want something sweet this is the time to add, so bagels and jam or cereal - your choice here..

Post Post Workout
Beef + Carbs

Pre Bed
Put your Fage and Whey here plus fats like nut butter/99% dark choc

that would be my suggestion
 
noel said:
doesnt make a lot of sense to me - i mean choices arent bad (and thats personal anyway)

Protein only pre workout? why no carbs

carb free jam post workout- why not carbs?

are you binging alot already?

cals still quite low overall IMO


if it were me

breakast
Whey + Eggs + Carbs

pre workout
Turkey is fine, whatever digest easily plus rice/rice cakes/cream of rice (same reason)

Intra is fine some aminos/pro + carbs

Post Workout
largest carb meal
easily digesting protein (white fish, chicken) plus carbs of you choice- if you want something sweet this is the time to add, so bagels and jam or cereal - your choice here..

Post Post Workout
Beef + Carbs

Pre Bed
Put your Fage and Whey here plus fats like nut butter/99% dark choc

that would be my suggestion
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Thanks for the response. My lunch is at 11 (no carbs) and then my preworkout meal is the cream of rice. It’s the John Meadows concoction bowl if you’re familiar. The jam has about 12 carbs in it but I chose low sugar because I’d rather save my carbs for the sweet potatoes and it still tastes amazing to me even though it’s low sugar. And yes I have been binging at least one day out of the weekend. And I can’t just have one cheat meal I go off the rails as soon as I eat anything that’s not planned and on my diet. Just curious, what about it doesn’t make much sense to you? The timing of some of the foods. I like the Fage at night idea but I get home from my workout around 5 so not much time for 3 more meals.
 
Ib6 ub9 said:
Thanks for the response. My lunch is at 11 (no carbs) and then my preworkout meal is the cream of rice. It’s the John Meadows concoction bowl if you’re familiar. The jam has about 12 carbs in it but I chose low sugar because I’d rather save my carbs for the sweet potatoes and it still tastes amazing to me even though it’s low sugar. And yes I have been binging at least one day out of the weekend. And I can’t just have one cheat meal I go off the rails as soon as I eat anything that’s not planned and on my diet. Just curious, what about it doesn’t make much sense to you? The timing of some of the foods. I like the Fage at night idea but I get home from my workout around 5 so not much time for 3 more meals.
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ah usually PWO means POST workout so I assumed that was the first Post meal then you had another post meal ...

I dont see point in fats pre workout, just me anyway, make it as easy to digest as possible but then i think Peanut butter is a shite idea in any diet, poor source of fats and its a huge anti inflammatory, tastes nice but thats it...

what time are you training currently, what time do you wake up and sleep ?

i would add carbs to second meal post workout

i would prob adjust diet so you didnt have to binge at the weekend......a cheat meal sure but binging makes no real sense to me, as your being super careful over cals from jam vs sugar free jam but then having a day of no control or calorie counting at the weekend....
 
noel said:
ah usually PWO means POST workout so I assumed that was the first Post meal then you had another post meal ...

I dont see point in fats pre workout, just me anyway, make it as easy to digest as possible but then i think Peanut butter is a shite idea in any diet, poor source of fats and its a huge anti inflammatory, tastes nice but thats it...

what time are you training currently, what time do you wake up and sleep ?

i would add carbs to second meal post workout

i would prob adjust diet so you didnt have to binge at the weekend......a cheat meal sure but binging makes no real sense to me, as your being super careful over cals from jam vs sugar free jam but then having a day of no control or calorie counting at the weekend....
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Currently I wake up at 7, workout from 3:30-5, asleep at 11. I’ve had success in the past with not eating past a certain time (say 7pm) so mentally I like that approach even though I know it’s more-so overall calorie deficit. I think I will take your advice and add carbs to my dinner.

The binging is tough. Whenever I’m in a deficit it creeps up on me more and more throughout the week and I have a several “all or nothing” problem. As in, if I know I’m having a cheat meal, I obsess about it all day long sometimes I can’t sleep because I’m excited. I am simply not capable right now of having a single cheat meal and then getting back on track. It’s like I have to cram it all into one day until I’m so full that I can’t move. It’s a serious problem but I’m trying to take steps to fix it.

I’ll also note that I am looking to volumize my food during the week. I love to eat and even right after I’m done eating a meal I am already looking forward to the next one. So high volume, low calorie is the goal.
 
well your not every in a deficit if you binge, its just a false economy and basically an eating disorder

up at 7 and train at 3.30

id be getting trying to another meal in then to be fair....or one more post workout. If your sleeping at 11 you have plenty of time...7 you eat your steak and rice or chips or pasta or whatever it is..... then 10pm your pre bed...easy

eating past a certain time has no effect on fat loss. Now huge pre bed meals can effect sleep but bar that i would try to drop that idea to make progress

id have two post workout meals with carbs

then the pro/fat meal like Fage and Almond butter pre bed...

I just dont get why your starving yourself during the week, then having a free for all at the weekend though....

id really address that mate as your fussing over minute changes to weekly diet when the issue is the weekend
 
Ok I’ll try that approach thank you.. and yes it’s certainly a disorder. I wouldn’t consider 2500 calories starving myself though? It’s a pretty reasonable deficit I think. It’s also why I’m adding 300 calories per day during the week to try to eliminate it. You’re right though, seems kind of silly to be dissecting every bit of my diet when the real problem has nothing to do with that. Puts it into perspective for me thanks
 
if you have to binge at weekends and feel super hungry in the week id beg to differ!!

not having a dig though mate just if you are that hungry your smashing everything come the weekend there is a problem with the amount of food your eating
 
noel said:
if you have to binge at weekends and feel super hungry in the week id beg to differ!!

not having a dig though mate just if you are that hungry your smashing everything come the weekend there is a problem with the amount of food your eating
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True. We will see how 2800 calories treats me. I added rice to my dinner tonight and feel much more full. I feel good about this approach
 
Robbie said:
Adding calories isn’t going to lose you bodyfat.
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but in the grand scheme he is adding a ton of unknown cals binging at the weekend....lets say its 5k

he can increase his daily cals and then not binge and still be in deficit.... he will feel fuller and maybe then not have the urge to do what he has been doing
 
2,500cals mon-fri is 12,500
I'll guess by the way you are talking you eat at least this much over a weekend so your weekly total is 25,000cals
You could eat 3,200 cals every day, have a sensible cheat meal and still be in a deficit
I used to do exactly what you're doing now and you'll reach a point where your progress stops
You wont be building anything during the week then just add a load of water and some fat at the weekend before the cycle starts again
Of course, if you're happy living like this and enjoying yourself then theres no problem, but it doesn't sound like you are and want to change
Consistency is so important for making progress
Push cals up to 3000, split 40/40/20
And do that everyday for 4 weeks and see how you get on
If you really need a cheat meal then drop 1 regular meal then you can double your cals with your cheat and not go off track
 
noel said:
dont see point in fats pre workout, just me anyway, make it as easy to digest as possible but then i think Peanut butter is a shite idea in any diet, poor source of fats and its a huge anti inflammatory, tastes nice but thats it...
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What do you consider to be good sources of fat? Do you try to balance sat/mono/poly omega 3 vs 6 or anything like that, or just focus on specific sources?
 
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