Thread: Critique My Diet Plz!!

And should I cut out some during my days off and days just walking?

I wud remove peanut butter from PWO.

There are not supposed to be raisins before my work out that is a typo.

Let's try this again the other menu had alot of over looked typos, I also moved the peanut butter to breakfast which actually balances it a little better.


Meal 1 8am-9am
1 Cup Skim Milk Mixed w/
1 Scoop Whey Protein
1 1/2 Cup of Cereal
1 Cup of Skim Milk
1 Tbsp Peanut Butter
1 Slice Wheat Bread

Calories: 625 Fats: 11.5 Protein: 48 Carbs: 83.5

Meal 2 11am-12pm
4 Egg Whites
2 Slices of Wheat Bread
6 Deli Slices of Turkey
1 Cup Fat Free Yogart
1oz almonds

Calories: 520 Fats: 17 Protein: 32 Carbs: 48

Meal 3 2pm-3pm
6oz Chicken Breast
1/2 tomatoe
1/2 Cup Rice
1 Cup Fat Free Yogart

Calories: 456.5 Fats: 6 Protein: 32 Carbs: 59.5


Workout 4-6pm

Meal 4 -After work out
2 Cup Skim milk mixed w/
2 Scoops Whey Protein
3/4 Cup Raisins

Calories: 830 Fats: 5 Protein: 59 Carbs: 129

Meal 5 8-9pm
6oz Chicken Breast
1/2 Cup Rice
1/2 tomato
Salad
1 Tbsp Peanut Butter Spread
1 Slice Wheat Bread
1 tbs flax oil

Calories: 656.5 Fats: 28 Protein: 36 Carbs: 56 Fiber: 29.5

Total- Calories: 3145 Fat: 67.5g-20% Protein: 205g-30% Carbs: 381g-50% Fiber: 30+g

Originally Posted by ExFatty

Let's try this again the other menu had alot of over looked typos, I also moved the peanut butter to breakfast which actually balances it a little better.


Meal 1 8am-9am
1 Cup Skim Milk Mixed w/
1 Scoop Whey Protein
1 1/2 Cup of Cereal
1 Cup of Skim Milk
1 Tbsp Peanut Butter
1 Slice Wheat Bread

Remove the bread, milk and cereal and have oatmeal and piece of fruit instead

Calories: 625 Fats: 11.5 Protein: 48 Carbs: 83.5

Meal 2 11am-12pm
4 Egg Whites
2 Slices of Wheat Bread
6 Deli Slices of Turkey
1 Cup Fat Free Yogart
1oz almonds

Ditch the deli turkey and have chicken or turkey breast instead. Switch your bread to sprouted grain bread - wheat bread is junk. Green Veggies?

Calories: 520 Fats: 17 Protein: 32 Carbs: 48

Meal 3 2pm-3pm
6oz Chicken Breast
1/2 tomatoe
1/2 Cup Rice
1 Cup Fat Free Yogart

What kind of Rice is that? Green Veggies? Add Fish oils here
Calories: 456.5 Fats: 6 Protein: 32 Carbs: 59.5


Workout 4-6pm

Meal 4 -After work out
2 Cup Skim milk mixed w/
2 Scoops Whey Protein
3/4 Cup Raisins

Calories: 830 Fats: 5 Protein: 59 Carbs: 129
Too much milk - Make it 1/2-1 C. milk and 1/2-1 C. Yogurt
Meal 5 8-9pm
6oz Chicken Breast
1/2 Cup Rice
1/2 tomato
Salad
1 Tbsp Peanut Butter Spread
1 Slice Wheat Bread
1 tbs flax oil

Again, sprouted grain bread......also what kind of rice is that? Where is the green veggies?
Calories: 656.5 Fats: 28 Protein: 36 Carbs: 56 Fiber: 29.5

Total- Calories: 3145 Fat: 67.5g-20% Protein: 205g-30% Carbs: 381g-50% Fiber: 30+g

I make remarks in bold above.

My wheat bread is sprouted grain wheat bread I believe and I am working my veggies I'm gonna throw in broccoli and carrots where I can but other than fiber what are the veggies mainly for because I get all of my vitamins and minerals?

Check out the stickies, there is a document in there called shopping list. I like lots of salad greens, pepper, celery, cucumbers, green beans, asparagus, etc... More fibrous veggies, less carrots, corn and pea. Well, technically corn and peas are not veggies but I won't get into that, I think you know where I'm going with this

First let me explain the drop in calories that you see here. Over the past week I followed the diet I previously posted I noticed some significant fat gain around my mid section which is supposed to indicate that I am taking in too many calories or carbs or protein so I lowered them all to see how my body reacts. I am not a hard gainer so maybe I don't need over 3000 calories because the scale has moved 10 pounds in a week but most of it is from water retention so I also lowered my sodium levels to below 3000. I took away carbs after 6pm also but my cals are lacking in that last meal will it make a difference? And I have a diet for the days that I am not working out I took the calories further down since I am not working anything off.

1 Gallon of Water Per Day
Weight Train 3 Days a Week
Walk on Treadmill 3 Days a Week at 3.5 mph

Work-Out Day Diet
Meal 1 8am-9am
1 1/2 Cup of Cereal
1 Cup of Skim Milk
2 Tbsp Peanut Butter
2 Slices Whole Wheat Bread

Total: Cals: 545,Fats: 18,Pro: 28,Carbs: 75,Fiber: 7

Meal 2 11am-12pm
3 Egg Whites
2 Slices Whole Wheat Bread
1/4 Cup Oatmeal in water
1 oz Almonds
Fiber Choice Supplement
1 Cup Fat Free Yoplait Yogart

Total: Cals: 531,Fats: 17.5,Pro: 27,Carbs: 74,Fiber: 18

Meal 3 2pm-3pm
6oz Chicken Breast
1/2 Medium Tomatoe
1 Cup White Rice
3/4 Cup Brocoli
1 Cup Fat Free Yoplait Yogart

Total: Cals:646.5,Fats: 4,Pro: 50.5,Carbs: 99.5,Fiber: 5


Work Out: 1h10mins


Post Work Out Shake 5pm-6pm
3/4 Cup Raisins
2 Cups of Skim Milk
2 Scoops Whey Protein
1 tbs Flax Oil

Total: Cals: 888.5,Fats: 18,Pro: 59,Carbs: 106, Fiber: 6

Meal 5 8pm-9pm
6oz Chicken Breast
1/2 Medium Tomatoe
2 Cups Ice Berg Lettuce
2 Tbsp Fat Free Ranch Dressing

Total: Cals: 274.5,Fats: 4,Pro: 32.5,Carbs: 15.5,Fiber: 6

GRAND TOTAL: Cals: 2885.5, Fats: 61.5/20%, Pro: 197/30%, Carbs: 370/50%, Fiber: 42, Sodium: 2936

In-active Day Diet
Meal 1 8am-9am
1 1/2 Cup of Cereal
1 Cup of Skim Milk
2 Tbsp Peanut Butter
2 Slices Whole Wheat Bread

Meal 2 11am-12pm
3 Egg Whites
2 Slices Whole Wheat Bread
1/4 Cup Oatmeal in water
1 oz Almonds
Fiber Choice Supplement
1 Cup Fat Free Yoplait Yogart

Meal 3 2pm-3pm
6oz Chicken Breast
1/2 Medium Tomatoe
1 Cup White Rice
3/4 Cup Brocoli
1 Cup Fat Free Yoplait Yogart

Meal 4 5pm-6pm
2 Cups of Skim Milk
2 Scoops Whey Protein
1 tbs Flax Oil

Meal 5 8pm-9pm
6oz Chicken Breast
1/2 Medium Tomatoe
2 Cups Ice Berg Lettuce
2 Tbsp Fat Free Ranch Dressing

GRAND TOTAL: Cals:2557, Fats:61.5/25%, Pro: 194/35%, Carbs: 300/40%, Fiber:39, Sodium: 2366

remove fat from PWO..
Maybe add some casein protein and fat in ur last meal so u dont go catabolic too quickly after u go to bed..

I have moved the fat out of my PWO now and I guess I could have a glass of milk before I go to bed that is good for casein right?