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My first attempt at healthy eating

BillyG

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Hi All,

Here is my diet, please feel free to rip it apart. :)

Little history:

I am 6' 215. I lost 38 lbs last year through Atkins/ starvation. After finding this site and reading all the stickys and questions I know I need to change my diet and eat right. I am 40 years old and looking to lose the flab and tighten up. Fat in the usual areas of the stomach, chest, love handles.

My workout is:

Sunday - back, chest, tri's 45 minutes slow cardio after workout
Tuesday - Legs, Abs, 25 minutes cardio pre workout
Thursday - Shoulders, Biceps, 45 minutes cardio after workout
Saturday - 45 minutes cardio, Abs

I usually keep the sets around 4 including warmups, I do 2 exercises per bodypart for a total of 8 sets per part, except tri's where I only do 2 sets.

Diet:

meal 1 - 1 egg, 4 egg whites, 1 packet instant oatmeal, 3 fish oil supps, LCarnintine, mulitvitamin
meal 2 - Protein shake, 8oz skim milk, apple
meal 3 - 5oz beef or fish or chicken, sweet potatoe, 1 cup vegetables
meal 4 - protein shake, 8oz skim milk or if time permits 5 oz tuna
meal 5 - 5oz beef or chicken or fish, 1 cup vegetables, with slice of melted cheese
meal 6 - 1/2 cup 1% cottage cheese, 3 fish oil supps.

I believe I am not eating enough carbs, but don't know where to put them in my meal schedule. Meal 4 is tough as I am usually on my way home from work, so that's why there is a second protein shake. Meal 2 is a shake as I am still full 3 hours later from the first meal.

Thanks for the input.

Bill
 
meal 1 - 1 egg, 4 egg whites, 1 packet instant oatmeal, 3 fish oil supps, LCarnintine, mulitvitamin
meal 2 - Protein shake, 8oz skim milk, apple
meal 3 - 5oz beef or fish or chicken, sweet potatoe, 1 cup vegetables
meal 4 - protein shake, 8oz skim milk or if time permits 5 oz tuna
meal 5 - 5oz beef or chicken or fish, 1 cup vegetables, with slice of melted cheese
meal 6 - 1/2 cup 1% cottage cheese, 3 fish oil supps.


You seem to be neglecting fats :|

Fats are very important :)

No carbs in M5? M6 seems way to small :shrug:

I bet you get super hungry after M2. :lol:

Try logging your meals at www.fitday.com

Post your macro nutrients. I'm a beginner, but I think the consistancy in macro nutrients meal-to-meal is key. (and size of course.)
 
Fish oil, beef, eggs and cheese is hardly what I would call for ignoring fats.
 
BillyG said:
Diet:

meal 1 - 1 egg, 4 egg whites, 1 packet instant oatmeal, 3 fish oil supps, LCarnintine, mulitvitamin
Increase your egg whites here to 6 whites. Change your oatmeal from instant to the Old Fashioned.
meal 2 - Protein shake, 8oz skim milk, apple
Good, throw in another 3 fish oil caps here
meal 3 - 5oz beef or fish or chicken, sweet potatoe, 1 cup vegetables
Excellent - How much Sweet potato?
meal 4 - protein shake, 8oz skim milk or if time permits 5 oz tuna
Good, add in another 3 fish oil caps here as well
meal 5 - 5oz beef or chicken or fish, 1 cup vegetables, with slice of melted cheese
Looks good. When is your PWO meal?
meal 6 - 1/2 cup 1% cottage cheese, 3 fish oil supps.
Increase the cottage cheese to 1 cup

I believe I am not eating enough carbs, but don't know where to put them in my meal schedule. Meal 4 is tough as I am usually on my way home from work, so that's why there is a second protein shake. Meal 2 is a shake as I am still full 3 hours later from the first meal.

Thanks for the input.

Bill
I made some comments in bold up above :)
 
Hey jodi thanks, I made some changes. Is this better?


Diet:

meal 1 - 1 egg, 6 egg whites, 1 cup steelcut oatmeal, 3 fish oil supps, LCarnintine, mulitvitamin

meal 2 - Protein shake, 8oz skim milk, apple, 3 fish oil caps

meal 3 - 5oz beef or fish or chicken, 6 oz sweet potatoe, 1 cup vegetables

meal 4 - 5 oz tuna (DO I need a carb here?)

PWO - Protein shake, 8oz skim milk, 4oz grape juice

meal 5 - 5oz beef or chicken or fish, 1 cup vegetables, with slice of melted cheese

meal 6 - 1 cup 1% cottage cheese, 3 fish oil supps.
 
BillyG said:
Hey jodi thanks, I made some changes. Is this better?


Diet:

meal 1 - 1 egg, 6 egg whites, 1 cup steelcut oatmeal, 3 fish oil supps, LCarnintine, mulitvitamin

meal 2 - Protein shake, 8oz skim milk, apple, 3 fish oil caps

meal 3 - 5oz beef or fish or chicken, 6 oz sweet potatoe, 1 cup vegetables

meal 4 - 5 oz tuna (DO I need a carb here?)

PWO - Protein shake, 8oz skim milk, 4oz grape juice

meal 5 - 5oz beef or chicken or fish, 1 cup vegetables, with slice of melted cheese

meal 6 - 1 cup 1% cottage cheese, 3 fish oil supps.

holy crap you went from one packet of instant oatmeal, which is like 110 cals to a cup of steel cut at 600 cals and 103 carbs? More power to ya :D

Meal 4 being your pre workout, definitely need a carb there, toss in another apple, or have your tuna on 100% whole wheat bread. Oats are also a good choice here. I'd also drink more than 4oz grape juice pwo, or you can blend all that up with a half cup of oats.

I'd also add some more fats to your last meal, but thats just my opinion... a full tbsp of pb or even two would work well there. Olive/flaxseed oils also would work. You may want to vary your fat sources so your not getting it all from fish oil. try nuts/flaxseed/olive oil/avacados/etc.
 
He probably means 1 C. Cooked Steel cut oats which is only 52G of carbs. ;)
 
BillyG said:
Hey jodi thanks, I made some changes. Is this better?


Diet:

meal 1 - 1 egg, 6 egg whites, 1 cup steelcut oatmeal, 3 fish oil supps, LCarnintine, mulitvitamin

That is cooked steel cut oats right?

meal 2 - Protein shake, 8oz skim milk, apple, 3 fish oil caps

Good

meal 3 - 5oz beef or fish or chicken, 6 oz sweet potatoe, 1 cup vegetables

Excellent

meal 4 - 5 oz tuna (DO I need a carb here?)

Preworkout, it's not necessary but it's helpful. Personally, I'd switch the carb from meal 3 to this meal instead

PWO - Protein shake, 8oz skim milk, 4oz grape juice

Nix the grape juice and milk. Instead have 1/2 C. Rolled Oats

meal 5 - 5oz beef or chicken or fish, 1 cup vegetables, with slice of melted cheese

Is that lf or ff cheese? I would add in a small carb portion here.

meal 6 - 1 cup 1% cottage cheese, 3 fish oil supps.

Good
Much better :D See my comments in bold
 
As you can see jodi is much better than this than I, good luck on your diet by the way :D
 
Thanks Jodi and others. Here is what I come up with using fitday.

Total calories 2312
Total protein 253
Total carbs 191
Total fats 43

I am 6' 215lbs.

Questions - do the numbers look right? is the protein to high? are the carbs to low?



meal 1 - 1 egg, 5 egg whites, ½ cup oats, 3 fish oil supps, LCarnintine, multivitamin
Calories 495 p/36 c/53 f/13

meal 2 - Protein shake, 8oz skim milk, apple, 3 fish oil caps

Calories 337 p/29 c/38 f/8

meal 3 - 5oz beef or fish or chicken, 6 oz sweet potatoe, 1 cup vegetables

Calories 387 p/46 c/28 f/9

meal 4 - 5 oz tuna
Calories 164 p/36 c/0 f/2

PWO ( 2 hours after meal 4) - Protein shake,1/2 cup oats

Calories 440 p/33 c/56 f/6

meal 5 - 5oz beef or chicken or fish, 1 cup vegetables

Calories 297 p/45 c/10 f/9

meal 6 - 1 cup 1% cottage cheese, 3 fish oil supps.
Calories 192 p/28 c/6 f/5
 
IML Gear Cream!
BillyG said:
Thanks Jodi and others. Here is what I come up with using fitday.

Total calories 2312
Total protein 253
Total carbs 191
Total fats 43

I am 6' 215lbs.

Questions - do the numbers look right? is the protein to high? are the carbs to low?
It doesn't look too bad for your activity level - but it depends on your BF% as to how appropriate it is. If you assume you are ~20% (meaning your lean mass ~170 pounds) then your protein looks spot on and your fats are not too bad either (~50g would be fine).

Carbs look ok too, although you could get away with a little more to start with and decrease if you don't see any results.


I think it looks very good! :thumb: The only issue I have is your Pre and PWO meals. Otherwise it is great!

meal 1 - 1 egg, 5 egg whites, ½ cup oats, 3 fish oil supps, LCarnintine, multivitamin
Calories 495 p/36 c/53 f/13
If those oats are steel cut then this is great.

meal 2 - Protein shake, 8oz skim milk, apple, 3 fish oil caps
Calories 337 p/29 c/38 f/8
Good. Although, if you wanted to make better use of the milk, you could swap it for some of the oats you have PWO. eg - something like:
0.25 cups steel cut oats, protein, apple, fish oils
here.

meal 3 - 5oz beef or fish or chicken, 6 oz sweet potatoe, 1 cup vegetables
Calories 387 p/46 c/28 f/9
Excellent.

meal 4 - 5 oz tuna
Calories 164 p/36 c/0 f/2
Personally, as this is a pre-workout meal I would have carbs in this meal. Something like 0.25 cups steel cut oats + tuna.

PWO ( 2 hours after meal 4) - Protein shake,1/2 cup oats
Calories 440 p/33 c/56 f/6
This is where I would have the milk - and I would make sure those oats are thinly rolled oats. Steel cut oats would be too slow to digest for PWO.

meal 5 - 5oz beef or chicken or fish, 1 cup vegetables
Calories 297 p/45 c/10 f/9
Great.

meal 6 - 1 cup 1% cottage cheese, 3 fish oil supps.
Calories 192 p/28 c/6 f/5
Excellent.
 
Last edited:
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