Critique My Diet Plz!!

[ExFatty]

I'm trying to gain muscle mass that I have lost over the past two years. I used to be fat 290 lbs to be exact if that helps give you an idea of my metabolism. Are my calories too high? Are my food timings right to build muscle?

Male
145 lbs
5'11
19 years old
Activity level: Work out three times a week and walk 3.5 mph on treadmil 3 times a week. The rest of the time I'm fairly in-active mostly sitting or playing guitar.


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

Calories: 475 Fats: 2.5 Protein: 41 Carbs: 68

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: 530 Fats: 6 Protein: 32 Carbs: 69

3/4 Cup Raisins

Calories: 390 Fats: 0 Protein: 3 Carbs: 93

Workout 4-6pm

Meal 4 -After work out
2 Cup Skim milk mixed w/
2 Scoops Whey Protein
1 Tbsp Peanut Butter
1 Slice Wheat Bread
3/4 Cup Raisins

Calories: 980 Fats: 14 Protein: 66 Carbs: 144.5

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 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


1-2 Gallons Water per day

 

[ExFatty]

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

 

[sensamilia]

I wud remove peanut butter from PWO.

 

[ExFatty]

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

 

[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

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

 

[Jodi]

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.

 

[ExFatty]

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?

 

[Jodi]

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

 

[ExFatty]

Update!!

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

 

[sensamilia]

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..

 

[ExFatty]

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?

 

[sensamilia]

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?

Yup milk is asource of casein and so s cottage cheese, I have a mixture of both. Milk helps induce sleep nicely aswel.