Critique my diet

[fatass]

i am new to healthy dieting, i tried to whiip something together to get me used to eating less than what i am used to

i weigh 200lbs and my goal is to lose 30lbs
i work out 4 days a week, and do cardio 5-7 days depending on shecdule

8am
Protein shake

10am
Tuna salad

12pm
5 eggs (2 whole, 3 white only)
2 slices bread
Protein shake

3pm
Oatmeal

530pm
Can of tuna
w/ mustard for flavour

Dinner
Steak or chicken breast
Vegetables
Protein shake


for a total of 1965 total calories, 63 grams from fat, 93g from carbs and 251g of protein.

please let me know
thanks guys and girls

 

[Jodi]

i am new to healthy dieting, i tried to whiip something together to get me used to eating less than what i am used to

i weigh 200lbs and my goal is to lose 30lbs
i work out 4 days a week, and do cardio 5-7 days depending on shecdule

8am
Protein shake

You need to add some fat like Fish oil to this meal. Also, you should have some oats here.

10am
Tuna salad

What is in it?

12pm
5 eggs (2 whole, 3 white only)
2 slices bread
Protein shake

Is that whole wheat bread? You need veggies and EFA's?

3pm
Oatmeal

This is not a meal. Never eat carbs alone. They should always be with some sort of protein. Also get some veggies

530pm
Can of tuna
w/ mustard for flavour

Veggies? EFA?

Dinner
Steak or chicken breast
Vegetables
Protein shake

And what time of day is dinner and what time do you go to bed?


for a total of 1965 total calories, 63 grams from fat, 93g from carbs and 251g of protein.

please let me know
thanks guys and girls

You do not have enough Carbs at all and you need some more veggies. Where are you getting 63G of fat from.

 

[fatass]

im using the 50/20/30 ratio split for my prt/carbs/fat

based on that ratio my intake of carbs should be rougly around 100grms=400 cals

the fat is coming from all over the place
30 from the 5 eggs
14 from the 3 shakes
5 from breads
15 from the steak/chicken (roughly)

 

[Jodi]

Ok gotcha.

Did you see my comments in bold?

 

[fatass]

oh sorry didnt notice the bold there


im trying to stay under 2000 cals

10am
Tuna salad

What is in it?

can of tuna, small amoutn of lettuce and some mustard.

12pm
5 eggs (2 whole, 3 white only)
2 slices bread
Protein shake

Is that whole wheat bread? You need veggies and EFA's?

yes whole weat grain bread


3pm
Oatmeal

This is not a meal. Never eat carbs alone. They should always be with some sort of protein. Also get some veggies

should i add in a maybe a protein shake in there instead of having it with dinner ??



And what time of day is dinner and what time do you go to bed?


dinner is never at the same time, from 7-9 and bed time is usually 1230-2am

 

[fatass]

oh sorry didnt notice the bold there


im trying to stay under 2000 cals

10am
Tuna salad

What is in it?

can of tuna, small amoutn of lettuce and some mustard.

12pm
5 eggs (2 whole, 3 white only)
2 slices bread
Protein shake

Is that whole wheat bread? You need veggies and EFA's?

yes whole weat grain bread


3pm
Oatmeal

This is not a meal. Never eat carbs alone. They should always be with some sort of protein. Also get some veggies

should i add in a maybe a protein shake in there instead of having it with dinner ??



And what time of day is dinner and what time do you go to bed?


dinner is never at the same time, from 7-9 and bed time is usually 1230-2am

 

[Jodi]

You still need to add some EFA's and Veggies.

As far as beditme. You need to eat before bedtime. You need a protein and some fat to slow down digestion to prevent catabolism.

Yes, move that protein shake to go with the oats and add some EFA's.

 

[njc]

you need carbs at breakfast. Your body is in a fasted state from your sleep and is screaming for carbs for mental and physical performance. I would take in a few more carbs overall as well. Your workouts will thank you. I fear that with such a low carb intake you risk losing a fair amount of muscle along with the fat.

 

[ReelBigFish]

im using the 50/20/30 ratio split for my prt/carbs/fat

based on that ratio my intake of carbs should be rougly around 100grms=400 cals

the fat is coming from all over the place
30 from the 5 eggs
14 from the 3 shakes
5 from breads
15 from the steak/chicken (roughly)

How do you get 30 from the eggs. Each egg has 4.5 -5 with the yolk. So if you have two whole that is 10 at the max plus maybe 1 or so from the whites.

 

[njc]

How do you get 30 from the eggs. Each egg has 4.5 -5 with the yolk. So if you have two whole that is 10 at the max plus maybe 1 or so from the whites.

all the eggs ive ever bought have 6 or 7 grams of protein, usually 6.

 

[ReelBigFish]

no he said he got 30 gms of fat from the 2 whole eggs and 3 whites.

 

[ihateschoolmt]

Your not getting enough sleep.

 

[ReelBigFish]

me?

 

[fatass]

thanks guys, i will take some more time to take all your suggestionas into consideration, i dont plan on starting this routine untill monday, i think i managed to resist all fatty foods, drive thrus nunk foods and pops for long enough, again thanks for all your input/


also what is a goood source for EFA"S