Diet Plan - criticism welcome & wanted

[evolution]

Diet Plan - criticism welcome & wanted - HELP?

Hey guys & girls, im writing this up mainly to get all the feedback i can regarding a diet im trying to experiment with basically im just trying to experiment with my diet and my body but i want to get it right quicker as im worried about loosing to much muscle.

Guess my stats would help so here goes im 19, 6ft 1ish, 90-92kg (roughly 200-210lbs) not sure of my bodyfat but i would guess possibly 15% im looking to enter Natural Bodybuilding Competitions in the UK next year so with the help of a P.T whos giving me a little hand for free im trying to experiment with my diet so i can get a good balance of lean muscle. My current diet plan is as follows.

Meals
1. 1 cup of oats and a few raisons with protein
2. 4 Rice cakes wit a protein shake
3. 1x200gm tin of tuna mixed with a banana
4. As meal 1 but with college studies i usually have protien and 2 rice cakes
5. Meal replacement drink
6. Chicken or Salmon salad
7. Protein Shake

Drinking at least 5 litres of water

plus 2x desert spoons of extra virgin olive oil or fish oil supplement

Im also incorporating a multivitamin now for any essential vits i might miss

I follow that all week with one cheat/off day usually a friday or saturday where i carb load my muscles.

Please feel free to rip that diet apart inch by inch i honestly dont mind all the criticism is welcome at the end of the day i want to have my diet right and be working for me positively. Although my goals are to build lean muscle without gaining to much excess fat and loosing definition. So if anyone can tell me if im in the right direction or not and if not give me a hand with it then i would appreciate it greatly. Thanks in advance!

 

[LAM]

rice cakes are crap...they are high GI and too processed to eat on a regular basis. switch to something like oats, bean or lentils, etc. for complex carbs that are high in fiber and low GI...

 

[aggies1ut]

Tuna mixed with banana?

 

[nikegurl]

i always preferred mixing tuna w/pineapple
i seriously ate that in college - i have no idea why though

 

[aggies1ut]

Damn, this reminds me of my dad's college stories about spam.

 

[Jodi]

(roughly 100lbs)
I hope to God you weigh more than 100lbs if you are 6'1". How much do you really way because I don't think you'd be alive if you were only 100lbs. I'm going to assume you weigh more than 100lbs and that is why you want to cut. If that is the case then here goes:

Meals
1. 1 cup of oats and a few raisons with protein

Ditch the raisins. Chop up some apple instead of you want some fruit in your oatmeal. Add some cinnamon for flavor if you wish

2. 4 Rice cakes wit a protein shake

Is this PWO? If not, where is your PWO meal. No rice cakes


3. 1x200gm tin of tuna mixed with a banana

Are you kidding? You put Banana's in your tuna? Either way, ditch the banana.

4. As meal 1 but with college studies i usually have protien and 2 rice cakes

Rice cakes are BAD and I mean BAD news. As LAM said, replace the rice cakes with some complex carbs such as oats, sweet potatoes, brown rice.

5. Meal replacement drink

What's in this?

6. Chicken or Salmon salad

Good. Best meal I've seen yet.

7. Protein Shake

You need som fat with your shake unless it's PWO. Good place to have your fish oil here.

See my comments above in bold. You need more veggies, less high gi fruit and get rid of the rice cakes all together. Also, how much fish oil are you getting per day and when do you take it? Where is your PWO meal?

 

[evolution]

Thanks to everyone that replied and thanks for the comments and advice much appreciate.

Crap, big typo error there, i ment 200lbs thanks for pointing that out jodi, regarding the diet, yeh i want it for cutting purposes but to mainly keep lean and build lean muscle for the time being then when need be drop the carbs to enthasis cutting. (i think thats a good way to go, please tell me if not)

Ok my nutritional knowledge aint as developed as my training knowledge so could someone please let me know what GI & PWO is? ill probably know it when i hear it but i dont think ive ever come across those terms/abreviations

Meals
1. 1 cup of oats and a few raisons with protein

Ditch the raisins. Chop up some apple instead of you want some fruit in your oatmeal. Add some cinnamon for flavor if you wish

Right ill take the raisons out immediatly and bang in some apple, is a whole apple required or any set amount/weight?

2. 4 Rice cakes wit a protein shake

Is this PWO? If not, where is your PWO meal. No rice cakes

Not sure what PWO means but once i know ill get back to you about this
(what is it about rice cakes that are so bad? i know from what you guys have said but i would like to know on a detailed level if possible)

Are you kidding? You put Banana's in your tuna? Either way, ditch the banana.

Nah i eat the tuna with the banana yes but not mixed together - ok so i want to loose the banana so what do i replace it with? would it be ok for me to add veggies to the tuna?? if so is lettuce, tomatoes, brocoli ok?

As LAM said, replace the rice cakes with some complex carbs such as oats, sweet potatoes, brown rice.

Ok so this meal is gonna be sweet potatoes with protein? any set amount/weight of potatoes?

5. Meal replacement drink

What's in this?
Its just a basic MR shake, gives me protein, carbs, fats etc - is there a better meal i could add in here? if so any ideas on what?

6. Chicken or Salmon salad

Good. Best meal I've seen yet.
Phew, thought it was gonna be all bad, at least i got one meal right.
Although my salad is brocoli, lettuce, tomatoes so is that right? cause i got a bad feeling it probably aint.

7. Protein Shake

You need some fat with your shake unless it's PWO. Good place to have your fish oil here.

Ok so i can have a protein shake here with a desert spoon of fish oil?

Also, how much fish oil are you getting per day and when do you take it? Where is your PWO meal?

Im only taking about 2 desert spoons of fish oil or extra virgin olive oil per day

If anyone can get back to that or yourself jodi - thanks in advance.

**Forgot to ask, since im currently try to refine (get a good diet) based on the above mainly for building and maintaning lean muscle mass is it ok for me to have one cheat meal a week? obviously when (if) i drop carbs to develop the diet into more of a cutting and maintaining muscle mass diet id drop the cheat meal, but is it ok for the time being with my main goals at the moment being to build (maintain mt current) lean muscle mass??

 

[Jeff98]

You should also add some protein to meal 1.

Maybe some eggs.

 

[Jodi]

Thanks to everyone that replied and thanks for the comments and advice much appreciate.

Crap, big typo error there, i ment 200lbs thanks for pointing that out jodi, regarding the diet, yeh i want it for cutting purposes but to mainly keep lean and build lean muscle for the time being then when need be drop the carbs to enthasis cutting. (i think thats a good way to go, please tell me if not)

Ok my nutritional knowledge aint as developed as my training knowledge so could someone please let me know what GI & PWO is? ill probably know it when i hear it but i dont think ive ever come across those terms/abreviations

Meals
1. 1 cup of oats and a few raisons with protein

Ditch the raisins. Chop up some apple instead of you want some fruit in your oatmeal. Add some cinnamon for flavor if you wish

Right ill take the raisons out immediatly and bang in some apple, is a whole apple required or any set amount/weight?

Yes, a whole apple is fine.

2. 4 Rice cakes wit a protein shake

Is this PWO? If not, where is your PWO meal. No rice cakes

Not sure what PWO means but once i know ill get back to you about this
(what is it about rice cakes that are so bad? i know from what you guys have said but i would like to know on a detailed level if possible)

PWO = Post Workout. This meals should only consist of protein and carbs. Some people use High GI (glycemic index) carbs but while cutting I suggest Low GI carbs. Meaning slow burning, less insulin spike. Oats, sweet potatoes, brown rice etc.

Are you kidding? You put Banana's in your tuna? Either way, ditch the banana.

Nah i eat the tuna with the banana yes but not mixed together - ok so i want to loose the banana so what do i replace it with? would it be ok for me to add veggies to the tuna?? if so is lettuce, tomatoes, brocoli ok?

Yes, PLEASE do add the veggies. By all means eat as much lettuce and brocolli as you want. Add a little bit of olive oil and vinegar and make a salad if you wish

As LAM said, replace the rice cakes with some complex carbs such as oats, sweet potatoes, brown rice.

Ok so this meal is gonna be sweet potatoes with protein? any set amount/weight of potatoes?

Approx. 8 oz. cooked of sweet potato or if you prefer to measure this way, a small - medium size sweet potato.

5. Meal replacement drink

What's in this?
Its just a basic MR shake, gives me protein, carbs, fats etc - is there a better meal i could add in here? if so any ideas on what?

I guess this is fine. If you prefer to make your own you can too with Protein, Oats and Natural Peanut Butter

6. Chicken or Salmon salad

Good. Best meal I've seen yet.
Phew, thought it was gonna be all bad, at least i got one meal right.
Although my salad is brocoli, lettuce, tomatoes so is that right? cause i got a bad feeling it probably aint.

Perfect

7. Protein Shake

You need some fat with your shake unless it's PWO. Good place to have your fish oil here.

Ok so i can have a protein shake here with a desert spoon of fish oil?

How many grams of fish oil is that AND what is the EPA/DHA?[/color

Also, how much fish oil are you getting per day and when do you take it? Where is your PWO meal?

Im only taking about 2 desert spoons of fish oil or extra virgin olive oil per day

Don't drink the olive oil. Save that for your salads. Just the fish oil and make sure you ALWAYS get Fish oil everyday.

If anyone can get back to that or yourself jodi - thanks in advance.

**Forgot to ask, since im currently try to refine (get a good diet) based on the above mainly for building and maintaning lean muscle mass is it ok for me to have one cheat meal a week? obviously when (if) i drop carbs to develop the diet into more of a cutting and maintaining muscle mass diet id drop the cheat meal, but is it ok for the time being with my main goals at the moment being to build (maintain mt current) lean muscle mass??

Comments in Green Yes, 1 cheat meal a week is fine.

 

[CowPimp]

How many calories is that in a day? Also, what is your macro breakdown if you are using a specific ratio?