Your thoughts on this diet?

[misterbigg]

I am currently on this healthy home delivery meal plan (5 meals per day). I want to change what they are delivering to make it more bodybuilding compatible, so I am considering sending him an email with this description. Can anyone offer any advice, critiquing, or changes that I should make before I send it?

By the way the service is here **broken link removed**

Here is what I am considering sending (my stats are below):

Chef Meals
- Same number of calories in each meal
- Same amount of protein and carbohydrates in each meal
- Carbohydrates should all be complex, towards the low glycemic index
- Reduce or eliminate all saturated fats
- Some green leafy vegetables (non-starch) in each meal (except breakfast)
- Higher nutrient density vegetables are preferred over iceberg lettuce
- No more than 15% to 20% of calories from fat
- Fats should be the healthiest kind (unsaturated, omegas are best)
- 1 to 1.5 grams of protein per pound of body weight (currently 315 grams at 210 pounds for 1.5 grams/pound)
- If an individual meal isn't exact in terms of protein, carbohydrate, and fat content, the difference should be accounted for in the other meals. So that the total nutrient content for the day meets the goal.

Examples

3500 calories per day, five meals, 315 grams protein/day (1.5g/pound)
- one 500 calorie post workout shake
- 600 calories per meal
- 252 calories from protein (63g)
- 258 calories from carbohydrates (64g)
- 90 calories from fat (10.0g)

3000 calories per day, five meals, 294 grams protein/day (1.4g/pound)
- one 400 calorie post workout shake
- 520 calories per meal
- 235 calories from protein (59g)
- 207 calories from carbohydrates (52g)
- 78 calories from fat (8.7g)

2500 calories per day, five meals, 273 grams protein/day (1.3g/pound)
- one 300 calorie post workout shake
- 440 calories per meal
- 218 calories from protein (55g)
- 156 calories from carbohydrates (39g)
- 66 calories from fat (7.3g)

While I have included the calories for the post workout shake I am not factoring in the macronutrients for the post workout shake (carbohydrates, protein, fat). I have also ignored the contribution of pre-bed protein (e.g. casein).

Some questions arise:

- How do I choose the appropriate amount of calories and protein per pound of body weight?

- How does the protein requirement change depending on whether or not I am using gear?

- Should I factor in the post workout shake and/or pre-bed protein?

- Is there enough fat?

I am 36 years old, 6'4", 210 pounds, 9.8% bf, 2 years of lifting

 

[pesty4077]

At $9.00 a meal, you are getting ripped off, IMO. You must have money to burn. I like the ratios, and the diets sound good, but you could hire a trainer on this site for a fraction of that cost, to give you a great diet. How are you ever going to learn about nutrition, without sombody teaching you?

 

[Grunt76]

^^^
Well said. The diet is good, but it is pricey.

 

[mooshue]

shit bro, you live in vegas? Ill cook your food at $9 a meal lol I can buy the whole weeks worth for 1 day of pay

The meals look good to me. Thats about what i hit on a daily basis of whole food.

 

[captaingti]

How do i get a trainer? I need to loose flab and gain muscle while i am in iraq. I need some help. I am willing to pay.
Let me know by private message

 

[latimus]

another factor is the quality of the food.
9 dollars a meal for top top quality food is not bad. but if its shit quality or half asses you probably arent going to get the best results from it.

knowing that he went to school and is a chef most likely he gets good quality. I took some chef and culinary classes in my degree and quality can make a while world of diffrence in taste and even more of a diffrence in the results u may get from it.

and the guidlines that u have presented are only to going to amount to the same foods that we eat anyway. but if you can afford it, give it a try

 

[Grunt76]

another factor is the quality of the food.
9 dollars a meal for top top quality food is not bad. but if its shit quality or half asses you probably arent going to get the best results from it.

knowing that he went to school and is a chef most likely he gets good quality. I took some chef and culinary classes in my degree and quality can make a while world of diffrence in taste and even more of a diffrence in the results u may get from it.

and the guidlines that u have presented are only to going to amount to the same foods that we eat anyway. but if you can afford it, give it a try

I agree about food quality, that's something that is often overlooked.

 

[hackskii]

Too many shakes, select whole foods, if you cannot get the desired macros then just add the powder.
Supplementation is not a replacement.
I can give a good argument why not to use too much supplementation...

 

[oldfella]

How do i get a trainer? I need to loose flab and gain muscle while i am in iraq. I need some help. I am willing to pay.
Let me know by private message

PM Phil Hernon from here. He will sort you out!