Thread: Diet Critique

Seems like alot of fats to me.(maybe not) Be careful with the insulin spike post workout. If you are trying to lose weight and/or are overweight that might not be a good idea.

You also need some EFA's(Fish/Flax Oil)

Is the Cottage Cheese Fat free? If so than add some fats to meal 6 to slow down digestion more. Like some fish oil tabs would work.

Originally Posted by kylewoods

hey could any of you take a look at my diet, maybe giv me some tips. i am looking to lose some fat and gain muscle!

Stats:
18 years old
6'1"
220lbs

and i think i'm around 30% bodyfat.

Looks pretty good....

Only concerns I have is that, at 30% BF, your lean mass is ~154 pounds... So you have to be careful that you don't eat like you have 220 pounds of lean mass...

Also, at 30% and being a male, you will probably find you need to be very careful in terms of your insulin sensitivity - and you might want to stay away from things like dextrose/maltodextrose.

But it looks pretty good.

For that reason:
meal 1 (pre-workout)
80g of oatmeal (think thats around 50g of carbs i am not sure)
2 scoops of whey

Probably a bit too much protein here.... But pretty good.

meal 2 (post-workout)
2 scoops of whey
50g of dextrose

As I said, you might want to avoid dextrose for the moment...
Same info for the protein... You only need a total of ~230-250g a day at the most. And, devided into 6 meals that is about 40g/meal.

meal 3
50g of brown rice (some days i have red potatoes)
2 chicken breasts
1 tablespoon of olive oil

Is that rice raw or cooked?
Add vegetables.
2 whole chicken breasts?? That might be a little too much.

meal 4
tin of tuna with salad (red/green/yellow peppers,lettuce,onions,sweetcorn)
tin of sardines
1 tablespoon of olive oil

Drop one of the protein sources. You only need 1 can tuna. The olive oil is good.
Drop the sweet corn from the salad and add cucumber or celery instead.
Add 2 fish oil caps here as well.

meal 5
2 chickin breasts
200g of brussel spourts (some days i have broclli(mind my spelling!))
1 tablespoon of olive oil

Good. Once again, careful of the amount of chicken - 2 WHOLE breasts is a lot of meat.
Add 2 fish oils again.

[qouote]meal 6
1 whole egg, 5 egg whites
250g cottage cheese[/quote]
You don't need that much.... That is 53g protein. Decrease the amount.
Make sure the CC is 1%.
Add 2 fish oil caps here too.