Critique my diet please!

danman77220 · 04-02-2007, 12:29 AM

Ok, I here are my stats:

Age: 17
Weight: 185
BMR: ~2020
Lifestyle: Moderately Active

Here's my diet plan throughout the day:

Meal 1: 6:00 AM

1 serving instant oats
1 scoop whey protein
4 oz. cottage cheese

Meal 2: 9:00 AM

2 scoops whey protein
8 oz. 1% milk

Meal 3: 11:00 AM

2 slices 100% whole grain bread
2 oz. pastrami
7 Triscuit reduced fat crackers

Meal 4: 3:00 PM (Pre-Workout)

1 cup Quaker 100% Natty Granola w/ Raisins
8 oz. 1% milk

Meal 5: 6:00 PM (Post Workout)

4 oz. Chicken breast
~half cup mixed vegetables

Meal 6: 8:00/9:00 PM

4 oz. lean steak

All of this totals:

Cals: 2187
Protein: 232g (44% total)
Carbs: 218g (37% total)
Fats: 44g (19% total)

It's still a little skimpy on calories though... I'm shooting for about 2400-2600 per day.

A Couple Questions:

-How does it look?

-Are the carbs are too high?
-Would a serving of Muscle Milk be more suitable for meal 2? I know drinks alone aren't the best choice of meals, but this is in between first and second hour and I have no real choice.

Thanks everyone.

-Danman

**davtown** · 04-02-2007, 12:47 AM

Meal 3 needs more protein.

A safe place to put in some carbs and calories would be breakfast. I personally think a 360cal breakfast is pretty low for anyone to start the day. Maybe some more oats and a piece of fruit.

I hear ya on the drink meal in between classes. I usually go for some whey + fruit for those on the go meals. As for muscle milk, if you take it just make sure to take it into account that it will mean less protein and more fat in your diet - not necessarily a bad thing, just something to take into consideration. Also, I hope you're keeping the whey and milk seperate until you make that 11 AM shake... a whey shake is not something you want to premix.

If you want to add in some more calories, try adding some nuts to your last meal (almonds, peanuts, etc). The fat will help slow digestion which is a good thing since your body will be going 9-10 hours without food after that meal.

Are you looking to gain, lose, or maintain weight right now?
One more thing, I see 4 servings of whey in your fitday, but only 3 servings in your listed diet.

**romanaz** · 04-02-2007, 12:59 AM

imo up the protien, cut some carbs down a bit if ur trying to cut.

I am doing like a 60p/30f/10c ratio right now.

and muscle milk

Testosterone Nation - Consumer Report: Muscle Milk

danman77220 · 04-02-2007, 01:23 AM

Quote:

Originally Posted by davtown

Meal 3 needs more protein.

What would you suggest? I was thinking maybe some jerkey or something.

Quote:

Originally Posted by davtown

If you want to add in some more calories, try adding some nuts to your last meal (almonds, peanuts, etc). The fat will help slow digestion which is a good thing since your body will be going 9-10 hours without food after that meal.

Cool, I'll probably do that.

Quote:

Originally Posted by davtown

Are you looking to gain, lose, or maintain weight right now?
One more thing, I see 4 servings of whey in your fitday, but only 3 servings in your listed diet.

Ahhh crap, that lowers my total to 2067.

And I'm looking to lose weight. Goal is 175 by May 15th.

Quote:

Originally Posted by romanaz

imo up the protien, cut some carbs down a bit if ur trying to cut.

Yeah I'd like to cut carbs down more but I don't really know how. And I don't have enough money to buy nothing but meats and stuff.

**romanaz** · 04-02-2007, 01:25 AM

if u have enough money to constantly buy muscle milk, then cut the muscle milk out and u got enough money for meat.

danman77220 · 04-02-2007, 01:33 AM

Let me rephrase: My parents buy my food and I don't want them to have to buy me a bunch of lean meats.

And I don't have Muscle Milk. I was thinking about buying some... never really looked at the price till now though. Kind of a rip off.

**romanaz** · 04-02-2007, 01:37 AM

rip off? itsl ike 40 bucks for 20 servings. thats shit right there, plus its BAD for you.

my mom bitchs about meat, but she buys it anyhow, plus i pay 15 a week towards it.

**MacTech** · 04-02-2007, 03:05 PM

Quote:

Originally Posted by danman77220

Let me rephrase: My parents buy my food and I don't want them to have to buy me a bunch of lean meats.

Just offer to mow their lawn a couple times a week, it's good cardio. I sure wish my son did that for me.

I concur with davtown's comments. Up your protein meals from the 4oz chicken and lean meat to 6-8oz, increase your morning carbs and if you love almonds, replace the pastrami with that.

OT : romanaz. I would rather die then go to 10% carbs. That's crazy for me.

**romanaz** · 04-02-2007, 03:17 PM

Quote:

Originally Posted by MacTech

Just offer to mow their lawn a couple times a week, it's good cardio. I sure wish my son did that for me.

I concur with davtown's comments. Up your protein meals from the 4oz chicken and lean meat to 6-8oz, increase your morning carbs and if you love almonds, replace the pastrami with that.

OT : romanaz. I would rather die then go to 10% carbs. That's crazy for me.

I'm 2 weeks in, and I don't miss them that much as I thought I would. I'm still getting 50-70g a day, better then 180g+ lol.

mow the lawn while you watch the neighbors daughter (she's banging)

**MacTech** · 04-02-2007, 03:55 PM

I noticed you didn't mention any post workout protein shake and carbs to spike insulin for uptake. You need some fast acting protein, with the chicken and meal #5 to follow an hour or so later.

danman77220 · 04-03-2007, 01:41 AM

Hmmm so do you think the whey shake should go PWO? That actually might work out perfect, I'd just combine my 4 oz. portions of chicken and steak into one meal... And I doubled the amount of oats this morning. I liked the energy.

**A.FreeRadical** · 04-04-2007, 06:00 AM

I can't add too much to what has already been said. But I'll try

Drink lots of water.

I would suggest a little more good fats in your diet and a bit fewer carbs. Fats make you feel full. Carbs, even low glycemic tend to make you hungry soon after eating. (This isn't nutritionally better, it is just a strategy that I use when cutting to keep the munchies in check.) I eat a small handfull of mixed nuts if I get hungry between meals. Almonds, walnuts, peanuts are my favorites, but most any will do.

I am not big on lunch meats. Typically they are fatty and salty. You have chicken and beef, how about some tuna as a good source of protein. If you don't like the flavor, put some dijon mustard, olive oil and red wine vinegar on it. You won't taste like fish and you will get some quality fats as well. Another option is to make some tuna fish salad and have it on your triskets. (This is one of my favorite small meals.)

Oats with low fat milk pre-workout is excellent. But, instant isn't the best choice. You can put water on 1/2 cup of Old Fashioned oats and cook it in the microwave oven in 2 1/2 minutes. That is better for you and almost instant. You can sprinkle cinnamon on this.

Your only fruit is raisins and raisins are high glycemic. High glycemic means your blood sugar may drop before you are finished working out. (Depends on how many raisins with the oats and milk.) I have never been much for fruit, but I have developed a taste for a few fruits. An apple and a mozzarella low fat cheese stick make a guick low calorie snack if you are in a hurry and have to eat it in the car. Any kind of berries go well on your oats and milk. I like blueberries (frozen are inexpensive and available all year around). Strawberries and cantelope, in season, are good. I also eat low fat plain yogurt with berries or/and nuts when I need some get off the oats for a bit.

Your diet is not bad at all. It just needs a few tweaks to be perfect.

Good luck on that cut.

*

danman77220 · 04-04-2007, 06:36 AM

Thanks, AFR, I appreciate it.

For the oats I'm going to keep using instant, at least for this week. This weekend when I'm not in a rush in the morning I'll give old fashioned oats a try. I'm going to take a chicken sandwich to school tomorrow, seems more practical than whey and milk and I like chicken a lot.

I'm keeping all advice in mind and pretty soon I plan to have the perfect meal plan.

Thanks all, and please, keep the advice coming!

**Ikaika** · 04-04-2007, 01:39 PM

Quote:

Originally Posted by romanaz

rip off? itsl ike 40 bucks for 20 servings. thats shit right there, plus its BAD for you.

where the shit do you shop that muscle milk is 40 bucks? GNC is hardly even that expensive.

**MacTech** · 04-04-2007, 04:03 PM

Quote:

Originally Posted by danman77220

Hmmm so do you think the whey shake should go PWO? That actually might work out perfect, I'd just combine my 4 oz. portions of chicken and steak into one meal... And I doubled the amount of oats this morning. I liked the energy.

Yes, your PWO protein intake is your most important meal of the day, IMO. Your muscles are like a sponge at that point.

Definitely go to old fashion oats, instant is robbed of much nutritional value.

Oh, and takes Rad's advice on the fats too. I sure do love the almonds!

04-02-2007, 12:29 AM	#1
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,021 Recipes: 1 Rep Power: 50	Critique my diet please! Ok, I here are my stats: Age: 17 Weight: 185 BMR: ~2020 Lifestyle: Moderately Active Here's my diet plan throughout the day: Meal 1: 6:00 AM 1 serving instant oats 1 scoop whey protein 4 oz. cottage cheese Meal 2: 9:00 AM 2 scoops whey protein 8 oz. 1% milk Meal 3: 11:00 AM 2 slices 100% whole grain bread 2 oz. pastrami 7 Triscuit reduced fat crackers Meal 4: 3:00 PM (Pre-Workout) 1 cup Quaker 100% Natty Granola w/ Raisins 8 oz. 1% milk Meal 5: 6:00 PM (Post Workout) 4 oz. Chicken breast ~half cup mixed vegetables Meal 6: 8:00/9:00 PM 4 oz. lean steak All of this totals: Cals: 2187 Protein: 232g (44% total) Carbs: 218g (37% total) Fats: 44g (19% total) It's still a little skimpy on calories though... I'm shooting for about 2400-2600 per day. A Couple Questions: -How does it look? -Are the carbs are too high? -Would a serving of Muscle Milk be more suitable for meal 2? I know drinks alone aren't the best choice of meals, but this is in between first and second hour and I have no real choice. Thanks everyone. -Danman __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

04-02-2007, 12:47 AM	#2
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 128	Meal 3 needs more protein. A safe place to put in some carbs and calories would be breakfast. I personally think a 360cal breakfast is pretty low for anyone to start the day. Maybe some more oats and a piece of fruit. I hear ya on the drink meal in between classes. I usually go for some whey + fruit for those on the go meals. As for muscle milk, if you take it just make sure to take it into account that it will mean less protein and more fat in your diet - not necessarily a bad thing, just something to take into consideration. Also, I hope you're keeping the whey and milk seperate until you make that 11 AM shake... a whey shake is not something you want to premix. If you want to add in some more calories, try adding some nuts to your last meal (almonds, peanuts, etc). The fat will help slow digestion which is a good thing since your body will be going 9-10 hours without food after that meal. Are you looking to gain, lose, or maintain weight right now? One more thing, I see 4 servings of whey in your fitday, but only 3 servings in your listed diet. __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

04-02-2007, 01:33 AM	#6
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,021 Recipes: 1 Rep Power: 50	Let me rephrase: My parents buy my food and I don't want them to have to buy me a bunch of lean meats. And I don't have Muscle Milk. I was thinking about buying some... never really looked at the price till now though. Kind of a rip off. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

04-02-2007, 03:55 PM	#10
MacTech IronMassoholic Join Date: Mar 2007 Location: State of well being Posts: 439 Recipes: 0 Rep Power: 35	I noticed you didn't mention any post workout protein shake and carbs to spike insulin for uptake. You need some fast acting protein, with the chicken and meal #5 to follow an hour or so later. __________________ Still going thru life one rep at a time. My training journal.

04-03-2007, 01:41 AM	#11
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,021 Recipes: 1 Rep Power: 50	Hmmm so do you think the whey shake should go PWO? That actually might work out perfect, I'd just combine my 4 oz. portions of chicken and steak into one meal... And I doubled the amount of oats this morning. I liked the energy. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

04-04-2007, 06:00 AM	#12
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 57	I can't add too much to what has already been said. But I'll try Drink lots of water. I would suggest a little more good fats in your diet and a bit fewer carbs. Fats make you feel full. Carbs, even low glycemic tend to make you hungry soon after eating. (This isn't nutritionally better, it is just a strategy that I use when cutting to keep the munchies in check.) I eat a small handfull of mixed nuts if I get hungry between meals. Almonds, walnuts, peanuts are my favorites, but most any will do. I am not big on lunch meats. Typically they are fatty and salty. You have chicken and beef, how about some tuna as a good source of protein. If you don't like the flavor, put some dijon mustard, olive oil and red wine vinegar on it. You won't taste like fish and you will get some quality fats as well. Another option is to make some tuna fish salad and have it on your triskets. (This is one of my favorite small meals.) Oats with low fat milk pre-workout is excellent. But, instant isn't the best choice. You can put water on 1/2 cup of Old Fashioned oats and cook it in the microwave oven in 2 1/2 minutes. That is better for you and almost instant. You can sprinkle cinnamon on this. Your only fruit is raisins and raisins are high glycemic. High glycemic means your blood sugar may drop before you are finished working out. (Depends on how many raisins with the oats and milk.) I have never been much for fruit, but I have developed a taste for a few fruits. An apple and a mozzarella low fat cheese stick make a guick low calorie snack if you are in a hurry and have to eat it in the car. Any kind of berries go well on your oats and milk. I like blueberries (frozen are inexpensive and available all year around). Strawberries and cantelope, in season, are good. I also eat low fat plain yogurt with berries or/and nuts when I need some get off the oats for a bit. Your diet is not bad at all. It just needs a few tweaks to be perfect. Good luck on that cut. * __________________ "Is it going to be the red pill or the blue pill, Neo? The red pill will answer the question 'What is the Matrix?' Choose carefully. Remember, all I'm offering is the truth. Nothing more." Ron Paul for President, 2008 A.FreeRadical ...the Epicurean bodybuilder Height: 5'9", Age: 62, My last high on 2/1/2006 was 196 lbs. My last low on 8/08/2006 was 167.5 lbs. Cutting until I am lean Starting weight: 190 lbs. bodyfat: 19.7% November 27th: 183 lbs. bodyfat: 18.3% bodyfat Goal Weight: 176 lbs with no more than 10% bodyfat My recipe collection

04-04-2007, 06:36 AM	#13
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,021 Recipes: 1 Rep Power: 50	Thanks, AFR, I appreciate it. For the oats I'm going to keep using instant, at least for this week. This weekend when I'm not in a rush in the morning I'll give old fashioned oats a try. I'm going to take a chicken sandwich to school tomorrow, seems more practical than whey and milk and I like chicken a lot. I'm keeping all advice in mind and pretty soon I plan to have the perfect meal plan. Thanks all, and please, keep the advice coming! __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log