Thread: help needed critique my diet

Originally Posted by pengers84

hey everyone, i need a bit ofhelp with my diet im currently 180lbs at about 20%bf, i need to be 190-195lbs for my sport (rugby). my first goal is to get in that weight range and then lower my bf. my diet is as follows

FIRST OF ALL: NICE SPORT. WHAT POSITION YOU PLAY?

meal 1
6 weet bix 354cals 66.3g carbs 1.5g fat 12.3g protein
1banana 85cals 30g carbs 0g fat 0g protein
750ml so good soy milk 450cals 35.4g carbs 25.5g fat 25.5g protein

MAKE THE SWITCH TO OATS, HAVE 100G (1 CUP). ID GET A BIT MORE OF COMPLETE PROTEIN IN THERE, MAYBE AN EGG OR TWO. AS FOR THE MILK, DON'T USE SOY, USE SKIMMED MILK (LESS FAT THAT WAY)

meal2
100g tuna 110cals 0g carbs 0.8g fat 25.8gprotein
1pita bread 235cals 38.4gcarbs 5.8gfat 7.6g protein
1/2avacado 127.5cals 5gcarbs 13gfat 1.5gprotein
1apple 65cals 18g carbs 0fat 0prot

GOOD FATS. MORE PROTEIN NEEDED, 140G TUNA WOULD BE BETTER.

meal3
200g chicken breast 220cals 0gcarbs 5gfat 56gprotein
100g basamati rice 348cals 77.6g carbs 0.4g fat 8.6g prot

GOOD.

meal4
30g almonds 170 cals 1.8g carbs 15.2g fat 6.4g protein
200g yoghurt 40cals 5.2gcarbs 0.1g fat 4.5g prot
protein shake 80cals 5.5gcarbs 1.2g fat 34g protein

GOOD.

meal5
200g steak 475cals 0g carbs 27.5g fat 52.6g protein
60g vegies 15 cals 2gcarbs 0g fat 1g protein

MOR VEGGIES, TRY FOR 200G (GOOD SOURCE OF FIBRE AND WET CARBS)

meal 6
100g cottage cheese 94 cals 4.4g carbs 2.6g fat 12.4g protein
protein shake 80 cals 5.5g carbs 1.2g fat 34g protein

GOOD.

post training
protein shake 80 cals 5.5g carbs 1.2g fat 34g protein

MORE CARBS NEEDED, FROM SIMPLE SOURCES. FRUIT IS GOOD, BECAUSE THE ANTI-OXIDANTS HELP PREVENT BREAKDOWN OF MUSCLE TISSUE. FRUCTOSE (THE FRUIT SUGAR) IS ALSO BENEFICIAL PWO)

totals 3033.5 cals 300.6g carbs 101g fat 316g protein

MORE CARBS NEEDED. SHOOT FOR 400G. FATS ARE ALOS TOO HIGH, TRY TO LOWER IT TO ABOUT 70G.

any help appreciated thanks

Thoughts in CAPS

thanks man. Im a 5/8 or centre. playing in the mens comp now so im up against some big men and been getting drilled.

Well good luck mate.

thanks man, do any moderators have any advice 4 me?

My thoughts:

Originally Posted by pengers84

meal 1
6 weet bix 354cals 66.3g carbs 1.5g fat 12.3g protein
1banana 85cals 30g carbs 0g fat 0g protein
750ml so good soy milk 450cals 35.4g carbs 25.5g fat 25.5g protein

Drop the weetbix and go for 1 cup (80g) rolled oats.
Drop the soy milk and use 1 cup skim milk instead (better protein source).
The banana is great.
Add more protein too - eg: 1 egg + a few egg whites. You should aim for ~35-40g of protein in this meal.

meal2
100g tuna 110cals 0g carbs 0.8g fat 25.8gprotein
1pita bread 235cals 38.4gcarbs 5.8gfat 7.6g protein
1/2avacado 127.5cals 5gcarbs 13gfat 1.5gprotein
1 apple 65cals 18g carbs 0fat 0prot

Good. Love the use of avocado!
Lot of fat for the pita bread?
Add vegetables.

meal3
200g chicken breast 220cals 0gcarbs 5gfat 56gprotein
100g basamati rice 348cals 77.6g carbs 0.4g fat 8.6g prot

Too much protein here. For someone your size you don't need more than about 35-40g per meal so 120g of chicken would be fine.
The rice is fine.
Add vegetables.
Add a bit of healthy fat too - eg: a few fish oil caps.

meal4
30g almonds 170 cals 1.8g carbs 15.2g fat 6.4g protein
200g yoghurt 40cals 5.2gcarbs 0.1g fat 4.5g prot
protein shake 80cals 5.5gcarbs 1.2g fat 34g protein

What protein powder are you using? Cause the macro's are off (80 cals for all of that is not possible)..

You might want to decrease the protein a bit (use 0.75 scoops of that protein powder). Otherwise it is fine.

meal 5
200g steak 475cals 0g carbs 27.5g fat 52.6g protein
60g vegies 15 cals 2gcarbs 0g fat 1g protein

Arggg... Way too much saturated fats in this meal. Get a leaner cut of steak or swap to a leaner meat (such as kangaroo ). I would top your fats at about 15g/meal.

Also too much protein - you would be better off to decrease it to 150g of meat.

meal 6
100g cottage cheese 94 cals 4.4g carbs 2.6g fat 12.4g protein
protein shake 80 cals 5.5g carbs 1.2g fat 34g protein

Decrease protein slightly (halve the protein shake) and add some fats and vegetables instead.

If this is the meal you have before training then swap it for something with carbs in it (eg: meal 3).

post training
protein shake 80 cals 5.5g carbs 1.2g fat 34g protein

When do you have this? Make sure you have a meal with carbs before it.

Add carbs here. You want to recover - something like:
0.5 x lean mass in carbs (~75g)
0.25-0.33 x lean mass in protein (~40-45g)

so -
1 banana (110 cals, 26g carbs)
1 glass skim milk (86 cals, 12g carb, 8g protein)
0.75c oats (230 cal, 40g carb, 7.5g protein)
Better whey (eq. to ~100 cal, 24-25g protein)
Total = 78g carb, 40g protein

totals 3033.5 cals 300.6g carbs 101g fat 316g protein

Firstly -
Unless you are 210 pounds of pure muscle you don't need that much protein and you are wasting your money and time. Decrease it to something closer to ~230g and use those calories to increase your carbs - for an active person who wants to grow you are better off with more carbs.

If you are a carb-o-phobe then you can increase fats instead.

Personally, I think that, for someone of your size, something like:
370-400g carbs
230-250g protein
80g fats
TOTAL ~ 3100-3200 cals

Or, if you are a carb-o-phobe:
~250g carbs (100g + 1 x lean mass)
230-250g protein
130g fat
TOTAL ~ 3100-3200 cals

Thanks emma. I train in the morning after breakfast, so i get carbs before training. Il definately lower the protein and up the carbs.
i read on the sticky that you should eat 15-18 cals per lb of bodyweight, so as my weight increases should i increase my calories?

Yep. Coz the more muscle you add, the more metabolic activity within those muscles. This means more calories, as you said. Protein and carbs go up.

Originally Posted by pengers84

Thanks emma. I train in the morning after breakfast, so i get carbs before training. Il definately lower the protein and up the carbs.

Good!

i read on the sticky that you should eat 15-18 cals per lb of bodyweight, so as my weight increases should i increase my calories?

I don't follow the "blah x weight" calorie intake rule. It is bollox. You nee to take so many factors into consideration (age, body fat%, activity level, genetic factors etc etc)...

In terms of increasing calories - well, despite what people say, more tissue doesn't burn HUGE amounts of calories.... Sure, you will need more calories as you gain muscle, but the energy is more to do with BUILDING the muscle tissue and giving you energy to get through your workouts (more muscles moving during more weight training) rather than just increasing your requirements at other times...

Sure - the muscle itself will require a little more food, but it is something along the lines of 1 pound muscle = 30-50 cals/day extra when at rest.

Also, there is no way to be sure that the weight you have added is muscle and not fat or other tissues that also increase parallel to muscles (like connective tissue, collagen, vessels etc)...


You are better off just watching yourself in the mirror and monitoring your gains. When your gains slow/stop then slowly increase calories again until your gains continue as you desire.