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  1. #1
    The Endless Tour
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    Please critique my diet idea

    Hey everyone! Long time onlooker, but never really involved (pretty much all my questions have been answered in the archives). I've been trying to put together a diet that will help me accomplish a few goals and would like to ask for your opinions on it. An IDEAL diet for me is one that fuels me adequately for training and improvement on the bike, promotes fat loss, and reduces muscle loss. I have about 20-25lbs. of body fat to lose before I'd consider myself in optimal cycling fitness. I can afford to lose a little upper body muscle mass, but want to minimize core and leg muscle loss. So here's my diet idea based on a typical day with a 1-2 hour training ride. Half that time spent around LT, the other half at tempo.

    Meal 1: V8 - Low sodium
    Slimfast Shake


    Meal 2: 1 Pint Skim Milk
    1.5 scoop whey protein powder


    Meal 3: Chicken Breast
    1/2 cup carrots


    Meal 4: Yougurt
    V8 - Low sodium


    On bike: Water


    At 1 hour on
    bike or finish: Banana


    Post Ride: 1 scoop Creatine
    1 scoop vinillia whey protein
    10oz. OJ or Apple Juice
    1 cup frozen blueberries

    Meal 5: Chicken Breast
    3 cups romaine lettuce


    Meal 6: 1 cup Skim Milk
    1 scoop cassin protein powder


    Good Night.....

    --------------------------------------------------------
    Nutrition Facts:


    Calories: 2140

    Fat: 31g
    Sat: 11g
    Poly: 4g
    Mono: 8g

    Carbs: 238g
    Fiber 23g

    Protein: 230g
    -------------------------------------------------------

    I have other diet plans based off of this for longer rides (up to 5hrs. for my centuries) and one plan for my weight training days. Biggest difference is more carbs for longer rides, fewer carbs for weight days. If you guys see any obvious problems or have any suggestions, PLEASE don't hesitate to comment.

    Thanks in advance!

    -Tony B

  2. #2
    Banned. ModoVincere's Avatar
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    all the protein powder supplementation...expensive.
    Probably low on vitamins and minerals as well.

  3. #3
    mateo for short mateo44's Avatar
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    More fruits and vegetables, methinks.....
    << no sig at this time >>

  4. #4
    Aut Vincere Aut Mori Snuffleupagus's Avatar
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    Less protein powder and more poultry/fish.

  5. #5
    The Endless Tour
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    Good idea on the fruits and veggies, good antioxidants and starchy carbs, yum yum. I forgot to mention that I take a men's multi vitamin in the morning along with 18 fish oils and 18 desiccated beef liver tabs throughout the day. So that's another 180 calories from fat (fish oil) and an extra 144 calories from protein (beef liver).

    I also forgot to mention my vitals: 25yo, 177lbs., 5'9", 15%bf

    Thanks again!

  6. #6
    The Endless Tour
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    <----Huge fan of tuna! I'll do some substituting. Great idea!

  7. #7
    c'mon up front and work jamesstout's Avatar
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    bread pasta oats rice potato yam mmm

  8. #8
    Senior Member Pedal Wench's Avatar
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    I would starve without more filling 'real' food.

  9. #9
    Senior Member donrhummy's Avatar
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    Quote Originally Posted by mateo44
    More fruits and vegetables, methinks.....
    Agree 100%. You need more real food in there, and in particular fruits/veggies. Don't worry about the fruit sugar (technically a simple sugar) as it has a very low glycemic index of about 22 (compared to glucose which is 100).

  10. #10
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    get rid of the slimfast and make it a regular casein containing shake. Slimfast is HORRIBLE. I would also suggest that you're not getting much healthy fat at all. Put a tablespoon of ground flaxseed in the am protein Add in a few tablespoons of quality fish oil. Throw a half of an avocado in another shake. Get rid of the apple juice and put those calories to good use with a meal with more real fruit and veggies.

    And ignore those who say get rid of the protein powder. It's cheaper than whole food and gets you a lot of protein per meal, which is necessary. I would even go so far as to add in a half or full scoop into the yogurt in meal #4.

    Once you balance in some healthy fats you should be rocking. You didn't mention how much you weight but even while dieting you're likely coming in too low calorie-wise and will need to adjust upwards. Adding in the healthy fat will take car of that and take care of your brain and joint function at the same time. Fat is also thermogenic and anabolic, so you got that going for you, which is nice.

  11. #11
    Faster but still slow slowandsteady's Avatar
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    Slim fast is pure sugar plus fiber and a vitamin pill. You might as well down a few packets of sugar while filling up on Metamucil. Try eating really food. Vegetable soup can be very filling. Eat more chicken and fish.
    "Ride lots." -- Eddy Merckx

  12. #12
    The Endless Tour
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    Quote Originally Posted by aikigreg
    Get rid of the apple juice and put those calories to good use with a meal with more real fruit and veggies.
    What would be a better juice in your opinion? I like to use it in my post exercise creatine shake. How about V8 Fusion? Tastes pretty good and has a full serving of both fruits and veggies.

    I am getting quite a bit of good fats (in my opinion) from the butt-load of fish oil that I take. Is Flax really any better than fish oil? I also like to throw in some cod liver oil to my creatine shake.

    My vitals are: 25yo, 177lbs., 5'9", 15%bf

    Thanks for the good ideas everyone!

  13. #13
    The Endless Tour
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    OKAY!!! No slimfast. I also just learned that it contains trans fats! WTF!? A drink for dieters that contain trans fats... Odd world we live in.

  14. #14
    Senior Member donrhummy's Avatar
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    Quote Originally Posted by ruechaos
    What would be a better juice in your opinion? I like to use it in my post exercise creatine shake. How about V8 Fusion? Tastes pretty good and has a full serving of both fruits and veggies.

    I am getting quite a bit of good fats (in my opinion) from the butt-load of fish oil that I take. Is Flax really any better than fish oil? I also like to throw in some cod liver oil to my creatine shake.

    My vitals are: 25yo, 177lbs., 5'9", 15%bf

    Thanks for the good ideas everyone!
    You really seem to want a non-food solution to your problem. Why? Trust me on this: stick to foods that are the least processed and you'll lose fat (with exercise). Every suggestion someone gives you, you come back with a proessed alternative. Stay away from all that and make your diet 100% real/whole foods.

  15. #15
    bac
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    Quote Originally Posted by ruechaos
    Nutrition Facts:


    Calories: 2140

    Fat: 31g
    Sat: 11g
    Poly: 4g
    Mono: 8g

    Carbs: 238g
    Fiber 23g

    Protein: 230g
    A quick look shows this as your calorie ratio:

    Fat: 6%
    Carb: 48%
    Protein: 46%

    Generally speaking, you should be looking at more of a:

    Fat=15%
    Carb=60%
    Protein=25%

    You're looking at WAY too much protein, and not enough carbs for hard riding. You also need some healthy fats in there.

  16. #16
    Recumbent Ninja
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    Quote Originally Posted by ruechaos
    What would be a better juice in your opinion? I like to use it in my post exercise creatine shake. How about V8 Fusion? Tastes pretty good and has a full serving of both fruits and veggies.

    I am getting quite a bit of good fats (in my opinion) from the butt-load of fish oil that I take. Is Flax really any better than fish oil? I also like to throw in some cod liver oil to my creatine shake.

    My vitals are: 25yo, 177lbs., 5'9", 15%bf

    Thanks for the good ideas everyone!
    I'm saying get rid of the juice entirely. Empty calories. You should never consume something when dieting that won't have any effect other than raise blood sugar! Replace juice with good carbs that will have a positive benefit such as green veggies or such. You need a bit more whole food anyway.

    Flax is not better than fish oil - it's simply a different source. And you didn't mention it in your list before, so be sure you count those as calories.

  17. #17
    Senior Member VanceMac's Avatar
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    Disagree with aikigreg on the juice. You have those simple carbs exactly where you need them: post ride.

  18. #18
    '05 NUEser EJ123's Avatar
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    Quote Originally Posted by donrhummy
    Why? Trust me on this: stick to foods that are the least processed and you'll lose fat (with exercise).
    What's your take on mayonnaise?

  19. #19
    Senior Member rodrigaj's Avatar
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    Food pyramid

    Small portions (i.e., moderation)

    Excercise

  20. #20
    Quarq shill cslone's Avatar
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    Quote Originally Posted by ruechaos
    OKAY!!! No slimfast. I also just learned that it contains trans fats! WTF!? A drink for dieters that contain trans fats... Odd world we live in.
    I just checked my wife's bars and shakes and it says 0 Trans Fat on both.
    FS: Fuji SL1 frameset, 55.5cm toptube, excellent condition.

  21. #21
    The Endless Tour
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    Check the ingredients, the shake contains hydrogenated soybean oil.

  22. #22
    Senior Member Richard Cranium's Avatar
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    Didn't have to check your diet, the fact that you are asking about it is proof you have problems.

    Normal people usually learn how to eat by the time they learn how to type.

  23. #23
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    Quote Originally Posted by VanceMac
    Disagree with aikigreg on the juice. You have those simple carbs exactly where you need them: post ride.
    I'd agree with you if he had enough carbs coming from veggies. If he'll add a half cup veggies to every meal, I'll give you back the juice

  24. #24
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    The food pyramid is the worst invention EVAR. What kind of person trusts the government to dictate the proper way to eat?

    Quote Originally Posted by rodrigaj
    Food pyramid

    Small portions (i.e., moderation)

    Excercise

  25. #25
    Senior Member rodrigaj's Avatar
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    Quote Originally Posted by aikigreg
    The food pyramid is the worst invention EVAR. What kind of person trusts the government to dictate the proper way to eat?
    I do. I'm 57 years old, 5'8", 155 lbs. No cholesterol problems, no high blood pressure, no diabetes. I bike 6000 miles a year. No gel paks, no energy drinks, no whey blah blah blah.

    Just the food pyramid, moderation and exercise. I feel great, have lots of energy for kids (I teach Chemistry) and I coach Science Olympiad.

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