Critique My Diet Please

[NJFASHiONiSTA]

hey all you might already have seen my posts im recovering from an eating disorder and have been increasing my daily caloric intake slowly as suggested and so far i am doing great here are my stats for those of you that havent seen my posts before. Im 23f 5'0-5'1 104 lbs bf%= 20%(i have skinny fat) ectomorph body type. I havent hit the gym yet ims tarting on monday, i just wanted to build up getting healthy with foods and my eating habits first. Please critique my diet i put together with some help please feel free to add or take away anything and if anyone could tell me what the total cals are and how much i should be having.

**1 gallon of water a day**
meal 1-breakfest(730 am)
3 egg whites,1 yolk
1/2 c oatmeal with cinn. and splenda
1 tbsp olive oil
1 flax seed pill(?), 1 omega 3 pill(?)

meal 2-lunch(12:30-1)
4 oz grilled chicken breast, asparagus, 3/4 cup of brown rice
1 flax seed oil pill(?), 1 omega 3 pill(?)

meal 3-mid snack(3-3:30)
1 whole grapefruit, 1 oz almonds(16), 1 cup 1% cottage cheese topped with 5 strawberries cinn. splenda

meal 4-dinner(5:30-6)
4 oz grilled chicken breast OR salmon, veggies, or sweet potato with romaine lettuce salad
1 flax seed oil pill(?),1 omega 3(?)

meal 5-snack(8-8:30)
proteins hake, 1 cup sf jello

 

[Jodi]

You should use www.fitday.com to figure out how much you are eating. Once you post your known macros we will be able to help you better

 

[trHawT]

hey all you might already have seen my posts im recovering from an eating disorder and have been increasing my daily caloric intake slowly as suggested and so far i am doing great here are my stats for those of you that havent seen my posts before. Im 23f 5'0-5'1 104 lbs bf%= 20%(i have skinny fat) ectomorph body type. I havent hit the gym yet ims tarting on monday, i just wanted to build up getting healthy with foods and my eating habits first. Please critique my diet i put together with some help please feel free to add or take away anything and if anyone could tell me what the total cals are and how much i should be having.

**1 gallon of water a day**
meal 1-breakfest(730 am)
3 egg whites,1 yolk
1/2 c oatmeal with cinn. and splenda
1 tbsp olive oil
1 flax seed pill(?), 1 omega 3 pill(?)

meal 2-lunch(12:30-1)
4 oz grilled chicken breast, asparagus, 3/4 cup of brown rice
1 flax seed oil pill(?), 1 omega 3 pill(?)

meal 3-mid snack(3-3:30)
1 whole grapefruit, 1 oz almonds(16), 1 cup 1% cottage cheese topped with 5 strawberries cinn. splenda

meal 4-dinner(5:30-6)
4 oz grilled chicken breast OR salmon, veggies, or sweet potato with romaine lettuce salad
1 flax seed oil pill(?),1 omega 3(?)

meal 5-snack(8-8:30)
proteins hake, 1 cup sf jello

You're such a hottie! Nice pics!

 

[trHawT]

I assume you workout @ around 7:00 p.m.? Saw the protein shake. I dunno, but meal #3 sticks out with that grapefruit so late in the day. If it were me, I'd leave it out, or shift it toward the beginning of the day. It looks like a sound diet, but you do need to look @ the overall nutritional content (e.g., fat %, carbohydrate %, protein %, total calories, etc.). Like Jodi has said, find a database/calculator that will give you the macronutrient breakdowns and percentages, total calories. From there, you can tweak the macros. For cutting, I'm going to use 50% (p)/35% (c)/15% (f).