critique my diet

[darreng]

Im 5'9 about 215 lbs, mostly muscle. Wouldnt mind losing a little fat, trying to tighten up a bit. This is basically the diet i follow each day more or less.

Meal 1 9am
3 whole hard boiled eggs, a cup of oatmeal with some strawberries or an apple.

Snack 1 11am
Bagel with some natural peanut butter

Meal 2 1pm
Lean meat sandwich (roast beef usually) with either a piece of fruit or maybe a small bag of baked potatoe chips (i know, not the best, but not the worst thing either)

Meal 3 5pm
grilled chicken and some brown rice and veggies or maybe a sweet potatoe instead of the rice

Meal 4 (post workout) 9pm
2 scoops of whey protein isolate mixed with simple carbs like apple juice

Meal 5 11pm
Depending on what time it is, i may have a real meal like chicken and veggies or steak and veggies or if it is close to bed time i may just have some cottage cheese and some almonds.

i drink water with every meal and i work out 4 times per week. I know i should increase cardio since i dont do enough of it, im working on that. I sleep anywhere from 6-7 hours a night. Occasionally i will have to stray from this because i do have client meetings and other things that come up, but id say this is about 85-90% accurate for the course of the whole week. On the weekends i sometimes loosen it up a bit, go out for sushi or chinese food (steamed). Maybe one a week ill have something thats really bad but thats about it. Any constructive criticism is much appreciated

 

[OneWheyOrAnother]

Im 5'9 about 215 lbs, mostly muscle. Wouldnt mind losing a little fat, trying to tighten up a bit. This is basically the diet i follow each day more or less.

Meal 1 9am
3 whole hard boiled eggs, a cup of oatmeal with some strawberries or an apple.

Good

Snack 1 11am
Bagel with some natural peanut butter

I hope it's a whole grain or at least whole wheat bagel.

Meal 2 1pm
Lean meat sandwich (roast beef usually) with either a piece of fruit or maybe a small bag of baked potatoe chips (i know, not the best, but not the worst thing either)

What kind of bread? What kind of fixings? Potato chips in any form as garbage for you bro. They have no nutritional value, only difference between fried and baked is a slight variance in fat content. Cheese wouldn't hurt (unprocessed)

Meal 3 5pm
grilled chicken and some brown rice and veggies or maybe a sweet potatoe instead of the rice

Good

Meal 4 (post workout) 9pm
2 scoops of whey protein isolate mixed with simple carbs like apple juice

I hope it's real apple juice and not "Apple Drink".

Meal 5 11pm
Depending on what time it is, i may have a real meal like chicken and veggies or steak and veggies or if it is close to bed time i may just have some cottage cheese and some almonds.

Almonds are great, try to include them often, but be careful, they can be expensive

i drink water with every meal and i work out 4 times per week. I know i should increase cardio since i dont do enough of it, im working on that. I sleep anywhere from 6-7 hours a night. Occasionally i will have to stray from this because i do have client meetings and other things that come up, but id say this is about 85-90% accurate for the course of the whole week. On the weekends i sometimes loosen it up a bit, go out for sushi or chinese food (steamed). Maybe one a week ill have something thats really bad but thats about it. Any constructive criticism is much appreciated

Comments in bold (Right Jodi )

I'm no expert, but I've lost a total of 100lbs, so if anyone thinks I don't know shit about dieting they can screw right off. I'm not certified or have nutritionist training, but I know what works for alot of people and what causes fat gain in alot of people, because I tried everything.

Looks good, but I hope you add some fish oils, a multivitamin, since there's no milk, calcium supplements, you don't have alot of EFA's so maybe some flax would do you well. But you know what? I have friends who eat complete crap and still gain so, don't stress yourself too much, but the more you do for your diet the more it will do for you. Good luck!

 

[ge3k0]

flax ? i'm new to this, any luck with some help about this?

 

[Gordo]

Post Workout....applejuice is kind of a poor choice becuase of the carb makeup. The sugar component is mostly fructose. Some fruit is good PWO but you'll want to get someother things in there....

Read up here:
http://www.ironmagazineforums.com/showthread.php?threadid=49005
http://www.ironmagazineforums.com/showthread.php?t=49810&highlight=requirements
http://www.ironmagazineforums.com/showthread.php?t=37473&highlight=dry+oats+cooked
http://www.ironmagazineforums.com/showthread.php?t=36488&highlight=millet
http://forum.bodybuilding.com/showthread.php?t=326939&highlight=preworkout+morning
http://www.ironmagazineforums.com/showthread.php?t=6125&highlight=liquid+honey

 

[Gordo]

Plug your diet into fitday or www.nutridiary.com so you have some hard numbers and a picture graph breakdown of what and how much you are eating. Without quantities listed, it's hard to say. At a glace....5'9 215 (mostly muscle....whatever that means). Looks like possibly too little food or too little protein at it's worst (in meals 1&2....especially in meal2)

 

[Richie1888]

is brown rice a better alternative to white rice

or which one is best ?

 

[Gordo]

is brown rice a better alternative to white rice

or which one is best ?

Yes. But it depends on what you are using it for.

PWO insulin kick....white.

General slow burning carb, higher in fiber and nutrients....brown (best for every other time of the day and really good for cuts).

 

[Richie1888]

Yes. But it depends on what you are using it for.

PWO insulin kick....white.

General slow burning carb, higher in fiber and nutrients....brown (best for every other time of the day and really good for cuts).

thanks mate

what about for bulking up white ?

 

[Gordo]

Bulking or cutting, for me, is more about remaining fairly consistent with good healthy food choices, then it's more a matter of altering the number of cals to achieve my goal.

Like I said, in general brown is better (not stripped of anything). White can be okay bulking or cutting simply because once you have it with a protein and a fat, the meal can be looked at as more of the sum of its parts. So long as you are tracking cals, and you have fairly balanced meals....I think you can even make white rice fit if you want.

this is just one approach, based on how I've mapped things out. Some are more comfortable with taking on more bodyfat and will add a large amount of cals for their bulk with really calorie packed food choices.

Covering 3 macros seems to often overshadow the micronutrient part of the equation. For general health (fruits and veggies) takes a backseat to meeting the requirements of muscle. Muscle takes you only so far....vitamins and minerals play a big role in how those macros are absorbed, how you fight infections, diseases, tissue repair etc... Micros are as important as macros, if not more.

IMHO