Modified Nightmare Diet (Critiques/Suggestions)

Nutrition Discussions
1

This isn’t my suggestion for nightmare. These are my adjustments made to nightmare’s diet, to better suit me, open to suggestions from you (and particularly nightmare). I haven’t tried to make improvements to nightmares diet. I just operate on a different schedule, have access to different food, supps, etc.
First, let me say that I am a competitive weightlifter, not a sprinter. I workout 6 days a week, strictly weightlifting related exercises. I am currently 5’9, 89.5k/196lbs, ~15%bf. I would like to get down to 85k/187lbs, with minimal interference with my strength and lifting progress. From there, I would like to slowly get down to around 6-7%bf, and bring my lean body mass up to the point that I still weigh around 187.
I have found that with my work volume, I can eat almost whatever I want and gain weight very slowly. Therefore, some minor alterations may be all that are necessary. Nonetheless, I feel that it is time to get serious. That means paying closer attention to my diet.
So, here’s what I’ve got for now. I’m sure some of you will notice that I have rounded the grams to the nearest 5, just to make additions simpler. Plus lets face it, we’re not getting EXACTLY 32.55g, or whatever.

7:45 a.m.
1 scoop vanilla Designer Whey (20g P) mixed with
½ cup of oats (25g C: 5g P) and
1/2 cup of blue berries (15g C) in
1 cup skim milk (10g C: 5g P)
1 cup coffee
1 multi v/m (GNC Mega Men)

8:30-9:45 am
Primary Workout

9:30-10:00 am
Sip Recovery Drink - Designer Whey/Gatorade (70g C: 35g P)

10:45 am
1 ½ cup fat-free cottage cheese (35g P: 15g C)
1 orange (20g C)

12:00 pm
1 fruit (20g C)

2:00 pm
Myoplex (60g P: 30g C)
1 tbsp Udo’s blend (15g F)

5:00 pm
6-8oz of salmon, tuna, lean beef, chicken (45g P: 15g F)
1 multi v/m (GNC Mega Men)

7:30 pm
2 scoops Designer Whey (35g P)
1 cup raw mixed veggies
1 tbsp olive oil (15g F)

10:30 pm - 3 ZMA (SNAC)

11:00 p.m. – 3 eggs, 3 egg whites (free-roaming grass fed chicken) (30g P: 15g F)

11:30 bed

TOTALS:
220g C, 275g P, 60g F
(35:45:20)
2440 Kcals

2

Just a few suggestions Scott …

I would suggest avoiding coffee for about 30 mins either side of the Multivit to ‘possibly’ aid absorbtion - I say possibly as research is inclonsuive to date re:caffine and iron interference.
Might I suggest taking the Multi Vit at 0745 and the coffee at 0815 - 0830 or vice versa?

Perfect - how about a drink during also?

Why Myoplex at all?
It’s mixing C&F also.
Maybe - Hold off on the Udos Oil for about an hour or two?

I would swap the Udos and the Veggies here - well kinda might be too much fat - but basically if you’re trying to drop a few pounds avoid the Carbs here.

3

7:45 a.m.
1 scoop vanilla Designer Whey (20g P) mixed with
½ cup of oats (25g C: 5g P) and
1/2 cup of blue berries (15g C) in
1 cup skim milk (10g C: 5g P)
1 cup coffee
1 multi v/m (GNC Mega Men)

how about switching from coffee to green tea if it is presenting a problem with absorbtion or move the multi to post workout?
10:45 am
1 ½ cup fat-free cottage cheese (35g P: 15g C)
1 orange (20g C)

12:00 pm
1 fruit (20g C)

2:00 pm
Myoplex (60g P: 30g C)
1 tbsp Udo’s blend (15g F)

for this section id move some stuff around cottage cheese is good, orange is fine, but i would like to see somewhere between 70-80% of your days total carbs (including post workout shake) within 4 hours of the end of your workout as this is when thery absorb best. ive got no problem with the myoplex myself (at one point i lived on the stuff), look into swapping out the udos for fish oil.

7:30 pm
2 scoops Designer Whey (35g P)
1 cup raw mixed veggies
1 tbsp olive oil (15g F)

this meal i think is fine. not that much fat and unless you are having a crap load of veggies, shouldnt be a problem combining the fat and carbs at this level. i eat alot of stir fry these days for dinner myself, and as long as its not on a bed of rice or wrapped in a gib piece of flat bread, i think you will be ok. although, id rather see either a blended protein when not in the pre or post workout window or whole food source, chicken, lean beef or fish.

10:30 pm - 3 ZMA (SNAC)

11:00 p.m. – 3 eggs, 3 egg whites (free-roaming grass fed chicken) (30g P: 15g F)

11:30 bed

this i like alot and have been using it myself (still) for sometime.