Thread: back in action (need diet review)

Canned tuna is easy, there aint much fruit or veg in there.

How do you get 1550c from the power bar and whey once and 1850 from it the next time.

I'm not too sure, but I don't think powerbars are very good, but one of the nutrition mods or someone else can probably give you more insight. I wouldn't eat one though.

Plus according to what you've written down if you total them up that's over 8000 calories.

Those cal totals aren't from each individual meal...they're a running tally for the day.

General things that you need to fix:

1.) EFA's/Fats - you need more EFA's (olive oil, flax oils, fish oil caps, things like that). Also, 1/2 cup of almonds in one sitting is kind of a lot. I'd eat give or take about 13-15 almonds at once, no more. They're nutrient dense, 15 almonds would give you a good 16, 17g of fats.

2.) Fruits/veggies. Gotta have more of these, you want a lot of fiber. Go for 2-3 servings of fruits and 5-6 servings of fibrous veggies (broccoli, lettuce, etc.) each day. Aim for a variety.

Other things to consider depending on how strict you want to be with your diet

- A lot of whey/bars there. Personally I'd keep the shakes at 2 a day tops, and would cut the bars out completely. Stick to better whole food ideas. A shake pre/post workout is fine, but make sure you get some better carb source in there: complex carbs (such as oats) pre-workout, and a mix of simple and complex carbs after (oats and a banana, for example) after. (PWO carbs are greatly disputed, go with whatever works for you. Some like complex carbs, some like to spike insulin with large amounts of simple sugars.)

I like the canned tuna idea, it's quick and easy. Cottage cheese is also an easy protein source on the go.