Critique my diet

**MissionHockey** · 02-27-2011, 10:04 AM

Hey everyone,

I've recently signed up here and I can't stay off the message boards. They are filled with so much quality information that I have even started posting and viewing the forums from my cell phone. I want to see if you guys can help me dial in my diet a little bit more. I have been lifting religiously for six years now. Out of those six years, I have been dieting for four. I realized after the first two years I was not getting the results I wanted so I started looking into my diet more. So for the past four years, I have always eaten extremely clean. I just have never broken down my diet in terms of proteins/carbs/fats. However, I up my carbs and protein when I am trying to gain weight and when I am trying to cut weight I will drop my carbs. Below I have listed what my diet mainly consists of:

Chicken, Ground Turkey, Red Meat, Fish, Brown Rice, Asparagus, Broccoli, Oatmeal, Sweet Potatoes, Peanut/Almond butter, Cottage Cheese, Protein Powder/Bars.

I am 5'10 and right now I weigh 205 lbs. I have made some awesome gains since I started lifting but I am no wheres near where I want to be. This is what my diet looks like right now.

4AM - 1 cup oatmeal w/ 1 TB PB and 2 scoops of whey protein

7AM - 8 egg whites w/ 1 cup of oatmeal

10AM - Protein Bar

1PM - 2 cans of Tuna w/ 1 Cup of rice

4PM - Protein Shake w/ 1 apple

7PM - 8 Oz. Salmon with a green salad or asparagus

Like I said before, I eat really clean and I measure out all my portions using an electronic scale I have. I also measure out all the portions such as the oatmeal and PB. Any input would be appreciated. I train 5 days a week, 3 days of cardio and 2 days of abs after each 1 hour lifting session. My split is as follows:

Tuesday - Chest (Cardio)
Wednesday - Back (Abs)
Thursday - Shoulders/Traps (Cardio)
Friday - Legs (Abs)
Saturday - Bis/Tris (Cardio)

Sunday and Monday I take off. Any input would be appreciated. Right now I am looking to cut a little bit of weight. I am guessing my BF% to be around 15-18% but this is just a guess. For supplements I am currently taking a multi vitamin, fish oil, vitamin E, Lipo 6 Black and when I train I drink BCAA's (Scivation Xtend) If any other information is needed please let me know. Thanks.

**Work IN Progress** · 02-27-2011, 10:19 AM

Your body fat is 15-18 percent and you eat that good everyday? Somethings fishy.
Do you drink 100 beers and have 6 buckets of chicken wings and chille fries and cheese on the weekends or what.

**Work IN Progress** · 02-27-2011, 10:20 AM

Are you slacking ass in the gym?

**MissionHockey** · 02-27-2011, 10:25 AM

Work in Progress, thanks for the input. I over estimated for the BF% just to be on the safe side. I haven't done the calipers in a long time and I figured I'm just wasting my time with the electronic ones they offer at the gym. This is my diet a few days a week, sometimes I switch up the meals a little to what's listed below:

4AM - 1 cup oatmeal w/ 1 TB PB and 2 scoops of whey protein

7AM - 8 egg whites w/ 1 cup of oatmeal

10AM - Protein Bar

1PM - 8 oz. Chicken w/ 2 WW tortillas

4PM - Protein Shake w/ 1 apple

7PM - 8 Oz. Salmon with a green salad or asparagus

Right now I am doing a lot of fish because like I said earlier I am trying to cut weight. I push myself as much as I can in the gym and always try to go balls to the wall. I'm probably being over critical of myself (like we all are), but I do eat extremely clean. I don't drink and I rarely eat fast food because I always make all my food for the week before. If I have to I'll go through El Polo Loco and get some boneless/skinless chicken, but I've always been anal about my diet ever since I started dieting.

**MissionHockey** · 02-28-2011, 02:44 PM

Bump.

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**MissionHockey** · 03-02-2011, 07:42 AM

Any input at all?

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**Built** · 03-02-2011, 10:08 AM

FitDay - Free Weight Loss and Diet Journal - enter your food, post up the macros (you'll know what that means if you read the link in my sig on getting started).

**stevedav** · 03-02-2011, 10:42 PM

I'm likely being over critical of myself (like we all are), but I manage consume exceedingly clean. I don't drink and I seldom consume very fast nourishment because I habitually make all my nourishment for the week before.

**mbottoni69** · 03-04-2011, 05:19 PM

definitely doesn't seem like you're getting enough fruits and vegtables..otherwise diet looks good and clean..as far as lipo6 im not that big into supplements so if you're eating that way or very similar and work out you shouldnt need the lipo6 nor have a bf of 15-18

**nivra22** · 03-05-2011, 06:10 AM

I would just like to ask because your wake up time is kinda early I think. What time do you go to sleep? The diet plan is good I would just like to ask if you have enough sleep. As we all know diet and sleep is really good for health.

**ChrisSmithWebGuy** · 03-09-2011, 06:46 PM

Want to try this buddy?

Coconut Almond Protein Smoothie Recipe

1 cup unsweetened coconut milk
1/2 cup (8 oz) raw pasteurized egg whites
2 tablespoons almond butter
5 ice cubes

Blend for 1 min and serve just before bed

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