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diet critique
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Posted by: Dutch
Based on assassin's advice, I'll let you guys tell me how bad my current diet is.
My stats:
5'8", 26 yrs old.
157 lb, bf %? (4 nice abs when flexing, 13-14%?)
Max Bench - 160
Goals - Mostly strength as opposed to size, trying to get the 160 max bench to a working weight (5 rep)
Diet:
Breakfast: (7:15-7:30ish)
3-4 extra large egg whites (boiled)
1 bowl (couple servings) of any whole grain cereal (hate oatmeal)
1-2 servings fresh fruit
glass of milk
Snack: (10:30, 2:30)
nuts, or fruit, basically whatever I have around to bring to work, currently planter's pistachio lover's mix
Lunch: (12:00 - leftover diner)
1 Chicken breast (about .5lb), boneless, skinless or about the same amount of a lean beef
couple scoops of brown or wild rice
veggies of some sort (salad, stir fry, etc)
water or a can of soda
Diner (7:00) - see Lunch
Lift from 4:15-5:15/5:30, follow it with a protein shake
If I had to guess you guys are gonna say higher protein snack foods, and Im not gonna lie, I normally have a mug of ice cream after diner (or is it dinNer?)
Other lunches include sandwhiches, mostly sticking to turkey or roast beef, with american style cheeses, veggies, and always on whole grain bread. Basically spend the whole day at work drinking water, weekends it kinda goes out the window when beer and frozen pizza comes into play.
Posted by: Dutch
Oh, and FYI this is basically my everyday diet, and it seems to be a maintenance level of calories. My weight hasn't changed in months - but my strength is still rising, slower than before, but rising none the less. Considering keeping this diet, and just eating more of it to try and put on a few pounds.
Posted by: Double D
I'd throw in a protein drink pre-workout as well. 20 plus grams. If you are simply looking for strength and not worrying about putting on a little fat then everything is game? If thats the case it would be really easy to get your daily protein. You will want to shoot for about 1gram-1.5grams/per lb. of bodyweight.
Posted by: StickCity
You need water, 1 to ~ 2 gallons a day. Learn to love oatmeal, maybe try putting cup of oatmeal and raw egg whites in a shake for the morning; I use a banana, cup orange juice, cup apple juice, cup of oats, 6 raw egg whites, and w/e other supplements you want to in there (creatine glutamine etc.). Another problem arises during snacks: You need to drink protein shakes for your 10:30/2:30 snacks -> ~20-50 grams worth. Fuck soda drink water, lots of it; you will find this easier if you carry a gallon with you everwhere you go. I agree with better pre-workout meal; perhaps protein is your best option but consider creatine as well for energy. I know you don't go to bed before 9, or at least I am guessing, so throw in a protein shake and some food before you go to bed for your last meal (try: Casein protein shake, cottage cheese, egg whites, just something will be better than nothing). I was always taught that increase in size = increase in strength, so consider gaining weight and mass, otherwise I think you find that your strength will peak out rapidly and then you will be bored in the gym.
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diet critique
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