Critique my Diet please

**sodomojo** · 07-01-2005, 12:52 AM

K, A little about myself. Sorry if this isn't the correct place to post. I am 5'10. 172 lbs. I am going to get my bodyfat tested tomorrow. I am guessing somewhere around 13%. My top two abs are starting to show. I work out 5-6 times per week, with 3 days of weights (following THE BOOK OF MUSCLE). I do a 30-45 minutes of cardio per day, with 20-25 minutes of that being HIIT 2-3 times per week. Here is a sample diet:

BREAKFAST: 7a
2 eggs, toast with pbj (sugar free), and 1 cup milk-375 calories

SNACK: 10a
1 cup cottage cheese, 1 cup strawberries-200 calories

LUNCH: 1p
Sandwhich on whole wheat Sarah Lee Bread, FF Turkey, lettuce, tomato,
FF Mayo, Mustard, Onion-300 calories

SNACK: 3:30p
Protein Shake/tablespoon flaxseed oil-350 Calories

DINNER:6p
Potato, FF Sour Cream, Chicken breast, 2/3 cup frozen vegetables-400

SNACK:9p
Yogurt, serving of almonds-350 calories

TOTAL CALORIES: 1975.

I try to stay in the 1850-2300 range by doing three days low(1850-2000), one day high(2100-2400). I am trying to follow the BFFM to a T. Some days, depending on when I get up, I only get 5 meals in. I cheat once a week to keep my metabolism guessing. Sometimes if I need to satisfy my sweet tooth, I will eat a couple servings of FF, SF pudding for 140 calories. Is it just a matter of time before I get to the 10% BF? It just gets frustrating, cuz the scale doesn't move, and I was thinking I would probably need to be down in the 162 lb range to be real defined. I don't know, sorry for rambling. I feel like I am doing everything I need to do, but my body is really lagging. Any advise???

**XcelKrush** · 07-01-2005, 02:13 AM

So what does all that add up to? Macros...

Originally Posted by sodomojo

BREAKFAST: 7a
2 eggs, toast with pbj (sugar free), and 1 cup milk-375 calories
Take out one of the yolks and switch the toast over to oats. Depending on how many oats you need, you may want to add some fich oil tabs here.
SNACK: 10a
1 cup cottage cheese, 1 cup strawberries-200 calories
Needs some good fats, perhaps nuts or fish oil.
LUNCH: 1p
Sandwhich on whole wheat Sarah Lee Bread, FF Turkey, lettuce, tomato,
FF Mayo, Mustard, Onion-300 calories
Ditch the bread if your cutting, sprouted wheat if you have to. Cut out all the proccessed foods here because most carry alot of sodium. Use a light serving normal mayo to add some good fats and make sure the trukey isnt processed.
SNACK: 3:30p
Protein Shake/tablespoon flaxseed oil-350 Calories
Might need just a few carbs. Replace the flax, especially since you dont have any omega 3 right now.
DINNER:6p
Potato, FF Sour Cream, Chicken breast, 2/3 cup frozen vegetables-400
What kind of potato? Make sure ts a sweet potato or yam, white potatos are high gi/insulin response. Replace the sour cream with another healthy fat. Not sure about the profile on normal sour cream.
SNACK:9p
Yogurt, serving of almonds-350 calories
Cottage cheese would be better here, maybe switch the yogurt with your CC in meal 2.
TOTAL CALORIES: 1975.

Fats seems off balance, could use some better carbs. PLus you need a post workout or pure carbs/protein, no fat.

Good luck

**NeedMuscleMass** · 07-01-2005, 08:07 AM

I would also add more vegtables too.. Dont forget to drink at least a gallon of water a day also.

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