Diet adjustments-optimal? Diet adjustments-optimal?

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Thread: Diet adjustments-optimal?

  1. #1
    Join Date
    May 2019
    Posts
    8

    Default Diet adjustments-optimal?

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    Ever since COVID struck, I’ve been in a difficult position financially, which has required me to make some cuts to my diet. I've made the following adjustments:

    -Switched from fresh to frozen veggies
    -Replaced eggs for breakfast with Greek Yoghurt
    -“Pre-workout” & “Evening snack” below had ground beef/chicken as the protein source, replaced these with Greek Yoghurt
    -Quinoa/pasta were my main source of carbs, replaced these with Oats
    -Used to supplement with Fish Oil & Curcumin, these have been cut

    Recently, I've also begun to notice a decline in energy levels—lifts haven't stalled, but each rep feels like a grind & I feel depleted at the end of a training session. This could be a mental thing (not used to training alone/at home), but I'd like to make sure that the diet is not the culprit.

    My main concern is that I may be lacking micronutrients—I used to eat different veggies every week, now I’m only eating what I can find in the freezer section (Broccoli, Cauliflower, Peppers, Onions, Peas, Carrots). My second concern is substituting yogurt for beef/eggs—the protein I'm getting is the same, but is this optimal from a micronutrient standpoint?

    Below is my usual diet. I prep. everything at the start of the week & keep meals in the freezer.

    Breakfast -8AM
    350g Greek yoghurt
    80g Steel cut oats
    25g PB (natural)
    150g Mixed berries
    1 Banana

    Pre-workout -11AM
    250g Greek yoghurt
    80g Steel cut oats
    25g PB

    Lift -12PM

    Post-workout
    250g Greek Yoghurt
    80g Steel cut oats
    25g PB
    1 Banana

    Lunch -3PM
    200g Ground Beef 90% lean
    1 Avocado
    400g Mixed veggies, weighed frozen
    80g Steel cut oats
    25g PB

    Evening snack -6PM
    250g Greek Yoghurt
    80g Steel cut oats
    25g PB

    Dinner -9PM
    200g Chicken breast
    400g Mixed veggies, weighed frozen
    80g Steel cut oats
    25g PB
    20g Olive oil, drizzled

    500ml Whole Milk before bed

    Current Macros: 150gF 450gC 200gP, 3800-4000 calories daily

    Additional info:
    21 year old male
    187lb, estimate 20%BF
    7-8 hours of sleep per night
    Lifts:
    Bench 205lb
    Press 128lb
    Squat 305lb
    Deadlift 355lb

    Apologies for the lengthy post and many thanks for any advice

  2. #2
    Join Date
    Aug 2013
    Location
    Phoenix, AZ
    Posts
    3,105

    Default

    I'd take a multi with minerals if you are concerned about micros.

    What is your current height/weight/age and last two week's worth of programming?

  3. #3
    Join Date
    May 2019
    Posts
    8

    Default

    Apologies for the late reply,

    21 year old male
    5'9, 187lb, estimate 20%BF
    7-8 hours of sleep per night

    Switched from LP to Texas Method mid-May
    Lifts:
    Bench 205lb
    Press 128lb
    Squat 305lb
    Deadlift 355lb

    Note that the lifts are still going up—but I'm lacking the energy & intensity from two months ago. Warm-ups feel heavier then they should, I feel drained at the end of a session etc. I'll definitely take the multi, that option completely slipped my mind for some reason.

  4. #4
    Join Date
    Aug 2013
    Location
    Phoenix, AZ
    Posts
    3,105

    Default

    So those numbers are current numbers? Try adding another 50-100 g/carbohydrates per day on all days and see what happens

  5. #5
    Join Date
    May 2019
    Posts
    8

    Default

    Will do—thanks again for the help!

  6. #6
    Join Date
    May 2020
    Posts
    30

    Default

    starting strength coach development program
    If you're worried about micros, you can use the Cronometer app (it's free). It tracks micronutrient intake so you can rule that out or adjust fire accordingly.
    Just make sure you look up the generic version (aka just Greek yogurt, not Kirkland brand Greek yogurt) and then select the NCCDB database as your data source. That's the database that has the micro info.

    I also wonder if Greek yogurt just isn't a complete enough protein source for you as THE protein source. But Cronometer also tracks amino acids (that's one of the main reasons I use it) so you can check on that also.

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