Thread: Diet Suggestions

Hey all.
Below is the diet I plan on following with my workout routine below. I am 5'7" tall and currently weigh 165lbs. My goal is to gain muscle mass and cut some fat!
Any comments or suggestions on the diet would be appreciated.... Thanks for any input you have.

Here is a typical day:
Meal1-Egg whites/apple or toast
Meal2-cottage cheese/yogurt
Meal3-Chicken/pasta
Meal4- Protein bar or shake
Meal5-Baked Chicken with salad or veggies/yams or potatoes
Meal6-cottage cheese/veggies
________________________________________________
My workout is below.

SundayCardio
lMonday
Squats4x10-12
Stiff Dead lifts4x10-12
Standing Calf Raise4x10-12
Lunges4x10-12
Tuesday
Bench4x10-12
Incline Flyes4x10-12
BarBell Curls4x10-12
Hammer Curls4x10-12
Flat Flyes4x10-12
Concentration Curls4x10-12
WednesdayCardio
Thursday
Dead Lifts4x10-12
Lying Row4x10-12
Pull Downs4x10-12
Crunches4x10-12
Dumbell Rows4x10-12
Neck4x10-12
Friday
Military Press4x10-12
Front Raises4x10-12
Lateral Raises4x10-12
Skull Crushers4x10-12
Pull Downs4x10-12
Kick-Backs4x10-12
FridayCardio
Saturday-Off

Originally Posted by LiftinBear

Hey all.
Below is the diet I plan on following with my workout routine below. I am 5'7" tall and currently weigh 165lbs. My goal is to gain muscle mass and cut some fat!
Any comments or suggestions on the diet would be appreciated.... Thanks for any input you have.

Here is a typical day:
Meal1-Egg whites/apple or toast
Meal2-cottage cheese/yogurt
Meal3-Chicken/pasta
Meal4- Protein bar or shake
Meal5-Baked Chicken with salad or veggies/yams or potatoes
Meal6-cottage cheese/veggies

Can't comment a lot because you have not included how much you are eating and what your overall intake of calories, carbs, proteins and fats are.

But - I can say:
* Based on your weight you want between 165 and 240g of protein. I would aim for ~ 180 to 220g of protein per day. That means ~30-35g per meal.
* You need more essential fatty acids. Omega-3 fats from walnuts, fatty fish, fish oil capsules and linseed/flaxseed is essential to any diet.
* You need better carb sources. At the moment you have bread, pasta, yoghurt and potatos. These are not your best carb sources. Stick to whole foods if you can - which means whole or rolled grains (oats, barley, rye), legumes (chick peas, beans, lentils), sweet potato/yams... If you want bread then I suggest sprouted bread or whole grain pumpernickel bread. Some fruit is fine as well.
* Where is your post-workout shake?

Meal 1: Egg whites is good, but add a better carb source. Don't have the toast and instead some oats (esp scotch oats) would be a good addition. The apple is ok. Add some healthy fats too - sprinkle some linseed/flaxseed meal onto your oats or add some walnuts.

Meal 2: Once again, add a better carb source. The cottage cheese is good - make sure you are getting enough. Make sure the yoghurt it fat-free/sugar-free too. Add some oats to this as well (rolled).

Meal 3: If the chicken is skin-free breast cooked without oil then this is good. I would change the pasta to something else such as brown rice, yams or legumes. Add vegetables to this meal. You might also want to add some healthy fats. eg: some walnuts

Meal 4: Ditch the protein bar, unless it is homemade. Most of these have less than ideal proteins and have lots of unwanted crap in them. The protein shake is ok, as long as you add something else to it - eg: add some carbs and fats.

Meal 5: This is good. Don't have the potato, stick to the yam...

Meal 6: Good. Add some healthy fats.