Thread: critique my diet please

Can't really say much. The diet has good food choices.

After Tennis along with the banana I would try to get some protein as well.

Any idea on what the total macros, and cals are?

mmm well i got the cals figured out im pretty sure this is accurate:

Originally Posted by vanessa5691

7:30 Meal 1 (preworkout)
1 Protein Pancake (1 cup oats, 3 egg whites, blueberries) w/ Splenda

Total 300+51+10= 361 cals

10:30 Meal 2 (post workout)
1 PWO shake (46 g Maxi-Whey Protein, 1 cup oats, 1/2 cup FF yogurt)

Total 206+300+50= 556 cals

1:30 Meal 3
1 cup oats w/ granola 300+150= 450
1 omellete (2 whole eggs, 2 egg whites w/ 1/2 cup broccoli200+34+15=249
1 apple 80 cals

Total 450+249+80= 779 cals

4:30 Meal 4
1 Chicken Salad 300
2 slices whole grain bread 100
Total 300+100= 400 cals

---Tennis
1/2 banana (immidiately after practice)
Total 53 cals

7:30 Meal 5
1 Gazebo Salad 200 cals
2 sv fish fillet w/ sauce 250 cals
1 baked potatoe with vegetables 103+15= 118
Total 200+250+118=568

10:30 Meal 6
1 cup cottage cheese 163 cals
1 sv walnuts 190 cals
Total= 353 cals

Total calories for the day= 3,070 cals

Originally Posted by vanessa5691

Here is my current diet as well as my routine.. I'm currently 5'5" 110 lbs, my goal is to put on about 10 lbs of muscle with minimal fat (slow, clean bulk), over a period of 5 months. (2 lbs a month reasonable?). I train 5 days a week (routine posted below) and play tennis 6 times a week for 2 hrs a day. (cut it down from 4 hrs to cut down on the cardio).
Any suggestions any of you have would be greatly appreciated.

So heres what I ate today:

7:30 Meal 1 (preworkout)
1 Protein Pancake (1 cup oats, 3 egg whites, blueberries) w/ Splenda


10:30 Meal 2 (post workout)
1 PWO shake (46 g Maxi-Whey Protein, 1 cup oats, 1/2 cup FF yogurt)


1:30 Meal 3
1 cup oats w/ granola
1 omellete (2 whole eggs, 2 egg whites) w/ broccoli
1 apple


4:30 Meal 4
1 Chicken Salad
2 slices whole grain bread

---Tennis
1/2 banana (immidiately after practice)

7:30 Meal 5
1 Gazebo Salad
2 sv fish fillet w/ sauce
1 baked potatoe with vegetables

10:30 Meal 6
1 cup cottage cheese
1 sv walnuts



Routine:
Mon- Biceps/Triceps
Tues- Shoulders/Traps/Calves
Wed- Legs-Quads/Femur
Thurs- Chest/Back
Fri- Legs-Quads/Femur

Gaining weight is very simply a function of eating in excess of your energy expenditure. Its hard to look at any diet and say whether it will definitely meet your goal. You are going to have to use trial and error.

You want to gain 10 pounds in 20 weeks, so that's 1/2 pound a week.
Weigh yourself today. Try this diet. In 2 weeks, weigh yourself again. If you met the goal, continue. If you gained more, then you can keep what you are doing or else decrease your calorie intake. If you lost weight, then you need to INCREASE the calories.

Go another 2 weeks and then weigh yourself again...and so on and so on...

My gut tells me that unless you either increase your calorie intake or decrease your activity, you are going to have a hard time doing this in 5 months. Do you HAVE to play tennis 6 days week? And that combined with weight training Five(?????) days a week seems like overkill to me. I really think you are going to end up going around in circles unless you decide what is more important: gaining weight and muscle, or being so active.

I also don't understand the training split. Why are you smaller body parts early in the week ( many top trainers would say you train big bodyparts early in the week when you have the most energy) and then training big parts like back, chest and legs late in the week and why train legs twice with only one day's break between them?

Thankyou for your reply. I'm going to increase my cals slightly and weigh myself like you said every two weeks, and go from there. I play competitive tennis thats why I play 6 days a week, but ive decreased my time on court from 3 hours to 1.5 hrs.


Also, reguarding my weight training program, wouldn't it be ok to lift 5 times a week if I'm only training every muscle ONCE per week? My trainer at the gym I go to said I should be training a muscle at least twice a week if I want to imrove my strength/explosiveness, so I was thinking about designing a split to include every muscle 2 days a week... what do you guys think?

I'm also a little confused about what you said here:
many top trainers would say you train big bodyparts early in the week when you have the most energy) and then training big parts like back, chest and legs late the week
so big parts early in the week right? And you mean back,chest,and legs early in the week not late in the week right?



...sorry if this should be in the training section started off as a diet critique tho

something more like...

Mon- Chest/Delts/Triceps
Tues- Legs
Wed- Back/Biceps/Forearms
Thurs-Chest/Delts/Triceps
Fri-Legs
Sat- Off
Sun-Back/Biceps/Forearms

But why the need to go to the gym 5/6 days a week?

Cut it to 3 days or at most 4 and train multiple parts per day and train each part only one day a week. You are not a competitive bodybuilder, so there is no need to train like one.

Here's a three way split to at least start as a discussion point:

1) Chest, biceps

2) Back, triceps

3) Legs and shoulders

Think QUALITY of the workouts, not the quantity.