Critique my diet please!!!

**MinimalPayne** · 06-08-2006, 05:35 AM

[CENTER]Hey guys im on a cut at the moment.
im trying to lower my body fat to get some visibility in my abs region heres my diet ive been on for about a month
im 6.1 and around 78-79kgs

Breakfast 7.00am

- 1 Cup of Rolled Oats(1 pack of splenda)
- 1 cup, 2 teaspoons coffee
- sometimes ill have a 4 egg white omelette(4tble spoons non fat milk)
- 2 fish caps, 2 multi vitamin

Mid Morning 10-10:30

- 2 cups steamed veges( broccoli,snow peas, sweet potato,beans,sourkraut)
- 95g Tuna in springwater

Lunch 12:30-1:00

- Large Breast of chicken
- Broccoli, sweet potato,cauliflour,beans,snow peas,tomato
- (sometimes i will have 1/4 cup of brown rice)
- 1 fish oil cap

Mid Afternoon 4:00-4:30

- 1/4 brown rice
- 1 onion
- 95g can of tuna in sunflower oil

I usually do my workout ranging from 3:00 to 5:00 for a time span of 45mins to an hour
pre workout bannana 2 muscle tech CEE tabs
post workout meal is a bannana, 2 muscle tech CEE tabs

Tea 6-00-6:30

- Chicken Breast large occasionly lean steak
- heaps of veges and sometimes brownrice
- maybe another omelette

bed is around 10:00 or 11:00 that time i will have 1 table spoon of low fat cottage cheese and a teaspoon of glutamine

snacks are maybe handfull of almonds or cashews or 2 apples in a day

please help me out

**VanessaNicole** · 06-08-2006, 05:56 AM

I would need to see your macros to advise.

Other than that, your pre/postworkout nutrition needs some help.

You certainly need protein at both of these meals. For preworkout you can add some liquid protein about 15-30 minues before or you can eat your regular, balanced whole food meal within an hour before your workout.

For post workout, you need some higher GI carbs and some protein. Pre and post workout is the LAST time to skimp on your meals. So center more of your caloric intake around this time when you can most benefit from your nutrition.

Other than that, food selection looks pretty good.

VanessaNicole

**assassin** · 06-08-2006, 09:03 AM

www.fitday.com

**MinimalPayne** · 06-08-2006, 04:17 PM

Yeah, already a member of fitday thanks for that advice VanessaNicole is there anything you you add or take away from the meals.

im not too sure about my macros dont really have time to work it out at the moment when i do ill post back here

**assassin** · 06-08-2006, 04:32 PM

if u allow me to talk ..i think it's kinda loaded with carbs if u are cutting i don't know cause u haven't put the macro's but i think that's a very good diet

**assassin** · 06-08-2006, 04:35 PM

i think fats also are kinda low , i say eat a water packed tuna and add fish oil or linseed oil instead or get some peanut butter but first send the ratios and grams of carbs protein and fats

**MinimalPayne** · 06-08-2006, 05:03 PM

thanks for the tips i forgot to add to the veges list i usually have half and avacado with lunch and dinner if that helps?
yeah im working on my macros when i get home i really busy at the moment9 its lucky im typing this!!)

**assassin** · 06-08-2006, 05:04 PM

Originally Posted by MinimalPayne

thanks for the tips i forgot to add to the veges list i usually have half and avacado with lunch and dinner if that helps?
yeah im working on my macros when i get home i really busy at the moment9 its lucky im typing this!!)

never mind when u go back home post it

**VanessaNicole** · 06-08-2006, 06:11 PM

Well, is that a whole cup of oats measured raw or cooked?

Cause if it's raw that's a hug dose of carbs for one meal...cut that in half...

Great job building a clean diet...You did well...

But remember that the total amount of food energy (calories) you are taking in is ultimately what will make a difference between losing and gaining.

I tend to agree with assassin...if in a few weeks, you aren't losing, then further reduce your carbs.

Avocado is great.

Remember that you need to keep your calories at 10-12 cals per pound of bodyweight.

Goodluck.

**assassin** · 06-09-2006, 06:49 AM

1 cup of oats = around 100 gram of carbs

**MinimalPayne** · 06-09-2006, 04:35 PM

(Nasty about the carbs, ive now changed that to half a cup i feel alot better now anyway i always felt bloated when i ate 1 cup, with my macros im having a harder time than i thought it wont let me put in half a cup in fitday alwell as many other problems so im just going to have to do without it for now.i would like to get the ratios up but its not happening or me.

thanks again everyone for the information

**assassin** · 06-09-2006, 05:09 PM

Originally Posted by MinimalPayne

(Nasty about the carbs, ive now changed that to half a cup i feel alot better now anyway i always felt bloated when i ate 1 cup, with my macros im having a harder time than i thought it wont let me put in half a cup in fitday alwell as many other problems so im just going to have to do without it for now.i would like to get the ratios up but its not happening or me.

thanks again everyone for the information

sorry but what's ur problem adding somehing in fit day?? if u want to add half a cup back space and type 0.5 instead of 1 and refresh nutrients......though i don't understand what's ur real problem pls explain it again , maybe we could help u ....sorry

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