Thread: Critique my diet

Originally Posted by cha

My schedule has changed so I'm reposting a revised diet to see what you all think....

10am
1 medium apple
1 cup of old fashioned rolled oats
1 scoop of whey in water
.5 tablespoon of natural peanut or almond butter
2 fish oil caps
(14/79/36 = 549 calories)

1pm
1/2 avocado
2 slices ezekial sprouted bread
6oz deli turkey
large salad
2 fish oil caps
(24/45/46 = 561 calories)


4pm
.5 cup broccoli or 1/2 bell pepper
1 chicken breast
1 cup of brown or basmati rice or sweet potato
small handful of walnuts
(11/52/39 = 464 calories)


7pm
.5 cup broccoli or 1/2 bell pepper
1 chicken breast
1 cup of brown or basmati rice or sweet potato
large salad with 1 tablepsoon of olive oil
2 fish oil caps
(12/48/35 = 438 calories)


10pm - pre-workout shake
.5 banana
.25 cup oats
1 sccop whey
(4/31/28 = 237 calories)


11pm - post-workout shake
.5 banana
.25 cup oats
1 sccop whey
1 cup of skim milk
(4/43/36 = 320 calories)


12am
.5 cup FF cottage cheese
.5 tablepsoon of natural peanut or almond butter
(4/3/15 = 109 calories)


Totals:
Fats - 74
Carbs - 300
Protein - 235
Calories - ~2670

My maintenance is ~2400 cals/day so I'm taking in roughly 10% above.

I think you have it near perfect (well, in terms of how I do diets anyway)!!


The only *small* issues are that:
1. You may want to increase the vegetables in meals at 4pm and 7pm (have 1 cup, not 0.5 cups) - vege's are good for you ..

2. You may want to swap some of the fats from meal 2 (decrease avocado) into your last meal (increase PB) - you want to have that fat in your last meal to help delay gastric emptying and 'drip feed' you protein during the evening.

3. Your pre and post workout meals are pretty small - both in relation to your weight and in comparison to the rest of your diet...

Thus - I would be tempted to take out some of the carbs from earlier in the day (eg: decrease the rice/sweet tato in your 4pm and 7pm meals) and then add them to your pre and post workout meals...

Although debate is out on exact quantities (some say a total of 0.5g/pound for pre and post workout combined... others say you want 0.33g pre and 0.5g/pound for PWO)... But I think you have to work out what works for you (how much you require is going to depend on the intensity and length of your training, your genetics and your exact goals).

At the moment you are sitting at about 0.5g carbs/pound with your pre and post-workout meals combined (31 + 43 = 74g) but for someone your size I would say probably recommend you try for 50g pre and 50g post (0.33g carbs/pound for both meals)...


Otherwise, as I said before - Spot on!

Thanks, Emma! I actually learned a LOT from reading all your posts.

I'll take your suggestions and try them out to see what happens.

On Saturdays and Sundays, I don't workout. Right now, I usually have 2 scoops of whey in water on Saturdays and Sundays at 10pm. Is this ok or should I be getting in some carbs too?

Originally Posted by cha

On Saturdays and Sundays, I don't workout. Right now, I usually have 2 scoops of whey in water on Saturdays and Sundays at 10pm. Is this ok or should I be getting in some carbs too?

It depends on how you want to play it - some people will decrease overall intake (go back down to maintainence or 5% above) while others will just sub real food.

You do need something other than just 2 scoops of whey... A whole heap of rapidly digesting protein is not the best thing to have as a 'meal'.... So you should have a proper meal at the least...