DIET CRITIQUE

First time poster here, would love to get some feedback on my current nutrition plan. I'm 6'1", 181 the last time I weighed myself. I'm pretty happy with my size and overall definition (not that I don't want more), but what I'm really looking for is a tweak that will get my abs to pop. Here's what I typically eat M-F.

8:00 Coffee
Milk
8:30 Oatmeal
Flax Seeds
ON 100% Egg Protein
Juice

11:00 ON NitroCore 24
Milk

1:00 Bread
Turkey
Cheese
Spinach

3:30 Green Tea
Milk

4:00 ON Pro Complex Vanilla
Milk
Flax Seed Oil

6:30 Granola Bar

7:00 2 TBs Power PB

8:00 ABB Pure Pro
Fruit

8:30 Lean Protein
Vegetable

11:00 Yogurt
Cottage Cheese

It adds up to about 2500 calories, approximately 47% protein, 36% Carbs, and 16-17% fat. I also take 10g Creatine, 4g Beta-Alanine, 4g CLA, 2g Green Tea, 2g Fish Oil, daily.

On Sat - Sun I eat pretty similar to this, usually having one cheat meal at some point over the weekend.

Anyway I've been eating this way for about a month now, and while I feel good, and generally bigger/fuller than I was a month ago, I'm not seeing the results in my abs that I want. Am I eating too many calories for my height/weight? Any feedback would be appreciated. Thanks!

One thing I would change if you want more definition and more cut would be to drop down ur servings of milk and milk products...milk tends to smooth people out and basically make them look bloaty n puffy. Try cut'n out all ur milk, cheese, cottage cheese, etc...for a few weeks and see if that makes a difference. 6-7 meals a day rich in protein...chicken, fish, egg whites, lean beef...and complex carbs, brown rice, oatmeal, sweet potato's, etc...

I would say you are definitely not eating to many calories...it works out to only about 13 calories per pound of body weight. The only advice I would give is 1) give it more time. A month isn't really enough time to judge what is working. 2) You have an awful lot of dairy in there. Milk can make you flat. You also have very little whole food protein sources. I would take that dairy out of your diet and replace it with more lean protein from whole food sources. Also, the yogurt at bed time isn't doing anything for you. Keep the cottage cheese, but get rid of the yogurt.

We were typing at the same time again, Jeremy. Good advice my friend.

lol jerry, great minds think alike!

damn milk can make you look flat? so should i cut the milk with the pro complex and casein?

That's your call, mma. I mix all my protein with water. Partly because of this milk bloating issue and partly because I would rather put those calories to use in a more enjoyable fashion!

I think im gonna start mixing with water for a couple weeks, see if i can get a lil more cut

jrod

It all depends on your lifestyle bro, for example myself during my cutting phase i was taking in alot less calories than my body needed and before u know it i crashed like crazy definatley don't recommend keeping em too low. The reason my calorie deficit was so great is i forgot about my job which is pretty strenuous warehouse work where i burn ne where from 900-1200 calories in a 8 hour shift so depending on what u do and how sedentary or active your lifestyle is i wouldn't recommend being at a higher deficit of 500-800 calories a day. You will burn fat slower but it will stay off and won't just jump right back on when you up your calorie intake

Thanks guys! I will try cutting some of the dairy from my diet. I usually do half milk/half water with my shakes. So, cutting out the milk from my shakes should get rid of about 12oz a day. Basically becuase they taste creamier with a little skim milk rather than just water, but if thats whats keeping me from the six pack then I can deal with a slightly less tasty shake.

Does anyone have suggestions for a milk substitute in my coffee that isn't terrible for you? Drinking it black is not appealing, but cutting milk from coffee & tea will cut another 12oz. I'm an attorney, so caffine is a necessity!

Jerry, I hear you on the yogurt, but mixing it with the cottage cheese is how I forget that I am eating cottage cheese! lol. I guess I could switch it out for a Casein shake made with agua every other day or so. If I have more than 2 shakes a day, after a few days I feel like I'm ODing on shakes.

I really appreciate the feedback from everyone and I'll let you know how it goes.

I'm the same way w/my coffee and tea - I can't drink them without milk or creamer. I would assume you're using maybe a tlbs or so of milk or creamer so i don't really think a couple of tlbs will be the make or break point.

Quit have'n so many shakes then and go to FOOD. 4-5 whole food meals a day, 1-2 shakes. Shakes are in and out of ur system rather quickly, get quality food....it's gonna crank up ur metabolism and turn ur body into a fat burn'n machine!

I think i've prolly been having too many shakes as well but it can be hard at the office to get something with protein. what kind of things does everyone recommend?

I was thinking maybe beef jerky for protein, nuts, an apple.

I reccomend u pack ur meals the night before that way you don't have to worry about it. It takes me only 15-20 min's the night before to plan and pack my meals for the following day. I cook up eggs, chicken, rice, and pack some nuts, put my post workout shake in a shaker cup and I'm good to go...post workout I have 211 recovery, when I get to work I have grits n egg whites, 3 hrs later I have chicken n rice, 3 hrs after that I have either tuna n rice, or more chicken and nuts. By that time I'm off of work...go home n cook dinner, and cook for the next day. It's all routine, and habit. If you want it bad enuff you will find a way to make time for it!

Great stuff Jeremy you are right on.If I could give merits I would give you one right know!

for me i think replace some of the protein shakes with whole foods like chicken ,fish or eggs..the only solid food protein source i see in the list is turkey..real food is still the best source of protein..imo^^

I use powdered creamer (low cal, low fat, etc.) but I recall reading here that some folks use protein powder to cut their coffee. I haven't tried it, but it sounds like a very good idea to me.

Jrod - a few general things...

1) I agree 100% cut down the milk products (I was thinking this too as I read your post - but now it looks like I'm just saying it b/c Jeremy and JJ said it. :)
2) definitely don't cut calories down any more - then you risk starvation mode which will actually make you gain fat
3) add l-carnitine and possibly even more caffeine to your supplements
4) as for creamer - try Coffee Mate sugar free flavored creamers - minimal calories and good taste (it's really stupid that they add some partially hydrogenated oils in the ingredients - have no idea why that's necessary - but as long as you're not using half the bottle, the amount is negligible.)