BillyG

Hi All,

Here is my diet, please feel free to rip it apart.

Little history:

I am 6' 215. I lost 38 lbs last year through Atkins/ starvation. After finding this site and reading all the stickys and questions I know I need to change my diet and eat right. I am 40 years old and looking to lose the flab and tighten up. Fat in the usual areas of the stomach, chest, love handles.

My workout is:

Sunday - back, chest, tri's 45 minutes slow cardio after workout
Tuesday - Legs, Abs, 25 minutes cardio pre workout
Thursday - Shoulders, Biceps, 45 minutes cardio after workout
Saturday - 45 minutes cardio, Abs

I usually keep the sets around 4 including warmups, I do 2 exercises per bodypart for a total of 8 sets per part, except tri's where I only do 2 sets.

Diet:

meal 1 - 1 egg, 4 egg whites, 1 packet instant oatmeal, 3 fish oil supps, LCarnintine, mulitvitamin
meal 2 - Protein shake, 8oz skim milk, apple
meal 3 - 5oz beef or fish or chicken, sweet potatoe, 1 cup vegetables
meal 4 - protein shake, 8oz skim milk or if time permits 5 oz tuna
meal 5 - 5oz beef or chicken or fish, 1 cup vegetables, with slice of melted cheese
meal 6 - 1/2 cup 1% cottage cheese, 3 fish oil supps.

I believe I am not eating enough carbs, but don't know where to put them in my meal schedule. Meal 4 is tough as I am usually on my way home from work, so that's why there is a second protein shake. Meal 2 is a shake as I am still full 3 hours later from the first meal.

Thanks for the input.

Bill

LW83

You seem to be neglecting fats :|

Fats are very important

No carbs in M5? M6 seems way to small

I bet you get super hungry after M2.

Try logging your meals at www.fitday.com

Post your macro nutrients. I'm a beginner, but I think the consistancy in macro nutrients meal-to-meal is key. (and size of course.)

calalily1972

Fish oil, beef, eggs and cheese is hardly what I would call for ignoring fats.

calalily1972

I made some comments in bold up above

BillyG

Hey jodi thanks, I made some changes. Is this better?


Diet:

meal 1 - 1 egg, 6 egg whites, 1 cup steelcut oatmeal, 3 fish oil supps, LCarnintine, mulitvitamin

meal 2 - Protein shake, 8oz skim milk, apple, 3 fish oil caps

meal 3 - 5oz beef or fish or chicken, 6 oz sweet potatoe, 1 cup vegetables

meal 4 - 5 oz tuna (DO I need a carb here?)

PWO - Protein shake, 8oz skim milk, 4oz grape juice

meal 5 - 5oz beef or chicken or fish, 1 cup vegetables, with slice of melted cheese

meal 6 - 1 cup 1% cottage cheese, 3 fish oil supps.

thajeepster

holy crap you went from one packet of instant oatmeal, which is like 110 cals to a cup of steel cut at 600 cals and 103 carbs? More power to ya

Meal 4 being your pre workout, definitely need a carb there, toss in another apple, or have your tuna on 100% whole wheat bread. Oats are also a good choice here. I'd also drink more than 4oz grape juice pwo, or you can blend all that up with a half cup of oats.

I'd also add some more fats to your last meal, but thats just my opinion... a full tbsp of pb or even two would work well there. Olive/flaxseed oils also would work. You may want to vary your fat sources so your not getting it all from fish oil. try nuts/flaxseed/olive oil/avacados/etc.

calalily1972

He probably means 1 C. Cooked Steel cut oats which is only 52G of carbs.

calalily1972

Much better See my comments in bold

thajeepster

As you can see jodi is much better than this than I, good luck on your diet by the way

BillyG

Thanks Jodi and others. Here is what I come up with using fitday.

Total calories 2312
Total protein 253
Total carbs 191
Total fats 43

I am 6' 215lbs.

Questions - do the numbers look right? is the protein to high? are the carbs to low?



meal 1 - 1 egg, 5 egg whites, ½ cup oats, 3 fish oil supps, LCarnintine, multivitamin
Calories 495 p/36 c/53 f/13

meal 2 - Protein shake, 8oz skim milk, apple, 3 fish oil caps

Calories 337 p/29 c/38 f/8

meal 3 - 5oz beef or fish or chicken, 6 oz sweet potatoe, 1 cup vegetables

Calories 387 p/46 c/28 f/9

meal 4 - 5 oz tuna
Calories 164 p/36 c/0 f/2

PWO ( 2 hours after meal 4) - Protein shake,1/2 cup oats

Calories 440 p/33 c/56 f/6

meal 5 - 5oz beef or chicken or fish, 1 cup vegetables

Calories 297 p/45 c/10 f/9

meal 6 - 1 cup 1% cottage cheese, 3 fish oil supps.
Calories 192 p/28 c/6 f/5

Emma-Leigh

It doesn't look too bad for your activity level - but it depends on your BF% as to how appropriate it is. If you assume you are ~20% (meaning your lean mass ~170 pounds) then your protein looks spot on and your fats are not too bad either (~50g would be fine).

Carbs look ok too, although you could get away with a little more to start with and decrease if you don't see any results.


I think it looks very good! The only issue I have is your Pre and PWO meals. Otherwise it is great!

If those oats are steel cut then this is great.

Good. Although, if you wanted to make better use of the milk, you could swap it for some of the oats you have PWO. eg - something like:
0.25 cups steel cut oats, protein, apple, fish oils
here.

Excellent.

Personally, as this is a pre-workout meal I would have carbs in this meal. Something like 0.25 cups steel cut oats + tuna.

This is where I would have the milk - and I would make sure those oats are thinly rolled oats. Steel cut oats would be too slow to digest for PWO.

Great.

Excellent.