Critique my diet

[MuscleM4n]

Hey, here is what i ate today;


09:00 - Oats mixed with yoghurt, glass of water and one vitamin + minerals tablet.

10:00 - Two peanut butter sandwiches and glass of water.

12:00 - One chicken breast, one slice of bread, glass of water and one spoonful of UDOS oil.

14:30 - Pasta, some cooking chocolate and glass of milk.

17:00 - Pasta, one yoghurt pot and glass water.

19:45 - One steak and onion pie, two pots of yoghurt, half a mango and glass of water.

22:45 - Two chicken breasts, two slices of bread, a banana and a spoonful of UDOS oil.



I think my diet is good but not perfect, any tips to add/remove from this diet?

 

[buildingup]

are you bulking?

 

[MuscleM4n]

yep

 

[buildingup]

urrmm i eat way more than you and most of it shit so i cant advise!

 

[MuscleM4n]

then what's the point posting if you have nothing useful to say?

Do you understand my point in the other thread now?

Consider that i only weigh 129lbs with 8% bodyfaT (What i eat is a lot for my bodytype).

 

[Tom_B]

If your seeing good gains eating and training like you are then it's pointless to start changing things. Don't try to fix something that's not broken.

But if you really want a critique...

09:00 - Oats mixed with yoghurt, glass of water and one vitamin + minerals tablet.

There's no EFA's in here , same with protein (unless of course your eating 2 - 3 cups of the yogurt.)
So why not add some Egg whites cooked in some olive oil??

P.S. Make sure your yogurt is the Fat - Free , no sugar added Plain stuff.

10:00 - Two peanut butter sandwiches and glass of water.

Horrible meal ...
There's absoutly no protein here , and depending on the type of bread you've used you have a very poor choice for a carb source.
Why not make some sort of salad here (You have no veggies what so ever ..) You can use + / - some lentils , chicken , tuna , pearled barley , brown rice etc.
And then for a salad dressing You can use some Olive oil mixed with either some vinnegar / balsamic vinnegar Or a satay dressing with lemon juice , chilli and Peanut butter

(all Ideas from Emma-Leigh )

12:00 - One chicken breast, one slice of bread, glass of water and one spoonful of UDOS oil.

Depending on how large that chicken breast is , you might not have enough protein in here .. and once again the bread is a horrible carb source....
And I have no idea how much fat is in a spoonful of UDOS oil.

14:30 - Pasta, some cooking chocolate and glass of milk.

Once again theres no protein! get some in here!
Chocolate .. is well chocolate what can be said
The pasta .. hmm The only time I ever eat the stuff is on my higher carb days (600G worth ) and that's just because I find it hard to fit that much food in me. If you can replase the Pasta with another carb source , such as sweet potatoes. Your gonna be getting alot more vitamins / minerals / fibre as the Pasta is pretty void of that stuff compared to other carb alternatives. (But if you do end up eating the pasta make sure it's the Whole Wheat / Multigrain stuff.)
Also there's no EFA's here ..

17:00 - Pasta, one yoghurt pot and glass water.

No protein once again , unless your eating 2 -3 cups of the yogurt ..
Same goes here for the Pasta , and you need some EFA's.

19:45 - One steak and onion pie, two pots of yoghurt, half a mango and glass of water.

alright .. if you don't mind the sat. fats from the steak ... (But what the hells an onion pie )
I'd also throw some veggies in here ..

22:45 - Two chicken breasts, two slices of bread, a banana and a spoonful of UDOS oil.

Chickens not the best protein source out there before bed, .. try some 1% / skim Cottage cheese?? (But there's nothing wrong with the chicken if that's what you want)
Once again about the bread ... (also eating carbs here are fine , but personally I would like to stick the majority of my carbs throughout the day when I actually need the energy / fuel)
And depending on how much fat is in a spoonful on UDOS oil I'd add some more fats in there .. say Peanut butter??
Peanut Butter + Cottage Cheese + Sugar Free Maple syrup =


Also if I were you I'd add some fish oil into my diet ...

P.S. if that's all the water your drinking throughout the day you need more!! aim for 3L a day ..

 

[MuscleM4n]

Ok perfect post thank you.


To answer some of your points:

-Each chicken breast has about 22-25g of protein.

-mEAL #2 was only an hour after breakfast, so i wasn't that hungry.

-I drank about 2.5L of water which is plenty for me.

-The fish oil (pill form) is being delivered so still waiting for it woohoo. BUT i could also add some fish to my diet, not a problem.


Once again thanks for your great reply. I will try to develop my routine bit by bit, day by day, making small progressive changes. I think that's the way to take things.

 

[aceshigh]

some protein powder creatine and tribulas will help

 

[MuscleM4n]

I have ran out of protein powder.

I am a non-responder to creatine.

Tirbulus is not worth the money.

 

[Tom_B]

-Each chicken breast has about 22-25g of protein.

Okay that's a fair amount of protein for someone your size.
What I would do though , is take the 3 chicken breasts your having and instead of eating 1 , in one meal and the other 2 in another meal - have 1 1/2 for each meal.

-mEAL #2 was only an hour after breakfast, so i wasn't that hungry.

lol ok , didn't bother checking the times , sorry!

-I drank about 2.5L of water which is plenty for me.

Okay great
Just say if you ever have a cardio day (if you do any .. haven't seen any in your journal yet) try bumping it up to 3L a day.

-The fish oil (pill form) is being delivered so still waiting for it woohoo. BUT i could also add some fish to my diet, not a problem.

Salmon's a great source for your omega 3 fatty acids

Once again thanks for your great reply. I will try to develop my routine bit by bit, day by day, making small progressive changes. I think that's the way to take things.

No prob anytime.
Ya don't bother changing everything all at once , from the looks of it your getting some pretty good gains jsut from what your currently doing - that's why earlier I said Don't try fixing something that's not broken