Critique My Diet Please ! ! !

ok ive really improved this diet from my last and i hope that ppl actually help me this time . im on a 40/40/20 and 2500 calorie intake all together i take in
2396 cals so that is ok that im a lil under. im sapposed to take in fat 55
Carbs 237
Protein 237
and well my total intake overall is fat 58
Carbs 249
Protein 224

i think i need some fish oil in there but i dont' know what to take out and i don't know where to put in the fish oil where it could be substitutide.. so i need help there and to see if im getting a good balance of things in there ? please help..



Meal 1 8:30
1 cod liver oil

1 apple - medium size

2 egg whites - medium size

2 carrots - medium size

1 can tuna water Drained

Cals 399, Fat 9 , Carbs 34, Protein 46
Meal 2 12:00

1 can sardines with oil

half of a cucumber - large

1 cup yogurt - fat free

Half of a chicken breast - small

Cals 499, Fat 14, Carbs 51, Protein 41

Meal 3 3:00
1 medium Orange - medium

2 Pack Of Quaker No Sugar Regular Oatmeal - almost one cup

Half Of A Chicken Breast - small

cals 567, fat 10, carbs 75, protein 45
Work-Out 4:00

Protein Shake 5:00

100 % Whey Protein 22G

1 Whole Banana - medium

1/3 Oats - whole oats

Blended together

Meal 4 6:00

2 walnuts - nuts

8 Pieces Steamed Broccili - small

1 Small Steak Lean

1 Medium Apple

1 Banana - medium

Cals 508, Fat 18, Carbs 51, Protein 40
Meal 5 9:00

1 cup of whole wheat spagetti

1 Half Breast Of Chicken- small

Cals 423, Fat 7, Carbs 38, Protein 52

where are your efa's you need a variety and where are your fats and vegies in meal 5?

Argggg... You mean I just did THIS for no reason!!!

ok ive really improved this diet from my last and i hope that ppl actually help me this time . im on a 40/40/20 and 2500 calorie intake all together i take in
2396 cals so that is ok that im a lil under. im sapposed to take in fat 55
Carbs 237
Protein 237
and well my total intake overall is fat 58
Carbs 249
Protein 224

Click to expand...

Go to my other post in regards to calorie ratio's etc. However, in summary -
1. Probably an ok 'baseline diet' but you will probably find you have to increase overall calorie content soon
2. Increase carbs. Try for 300g.
3. Protein of ~225g is good.
4. Fats of ~60g is good.

Anyway, once again, go to the other posts for more detail, but with a quick look at this diet I would say:

Meal 1 8:30
1 cod liver oil
1 apple - medium size
2 egg whites - medium size
2 carrots - medium size
1 can tuna water Drained
Cals 399, Fat 9 , Carbs 34, Protein 46

Click to expand...

Where did the oats go? Increase good carbs. You want about 60 to 70g of good carbs here and an apple and some carrots will not cut it. Consider adding healthy fats. Protein level is good.

Meal 2 12:00
1 can sardines with oil
half of a cucumber - large
1 cup yogurt - fat free
Half of a chicken breast - small
Cals 499, Fat 14, Carbs 51, Protein 41

Click to expand...

What type of oil? If the oil is not olive oil then drop it and replace it with a better fat. How are you getting 51g of carbs??!! That yoghurt must be pure sugar??!! Always go for natural or sugar-free yoghurt. Add in some quality carbs as well. Protein level is ok.

May want to add more vegetables.

Meal 3 3:00
1 medium Orange - medium
2 Pack Of Quaker No Sugar Regular Oatmeal - almost one cup
Half Of A Chicken Breast - small
cals 567, fat 10, carbs 75, protein 45

Click to expand...

Decrease carb level slightly. About 50 to 60g.

Protein Shake 5:00
100 % Whey Protein 22G
1 Whole Banana - medium
1/3 Oats - whole oats
Blended together

Click to expand...

More protein - you want ~50g.
Increase carbs to 75 to 80g. Carb choices are good.

Meal 4 6:00
2 walnuts - nuts
8 Pieces Steamed Broccili - small
1 Small Steak Lean
1 Medium Apple
1 Banana - medium
Cals 508, Fat 18, Carbs 51, Protein 40

Click to expand...

How are you getting 18g of fat in this meal?? Anyway - Drop the walnuts - you want mostly proteins and carbs in this meal.

I would take out the apple and banana and go back to rice or a good starchy carb source (sweet potato, legumes, wholegrains).

Add more vegetables.

Meal 5 9:00
1 cup of whole wheat spagetti
1 Half Breast Of Chicken- small
Cals 423, Fat 7, Carbs 38, Protein 52

Click to expand...

Drop the spagetti and use the carbs in your earlier meals.
Increase fats - 15g would be more appropriate here.
You would also be better off with cottage cheese, but chicken (or, even better, fatty fish) would be fine.