Diet critique/help please

Discussion in 'Fitness & Nutrition' started by Muerte, Jul 27, 2008.

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  1. Muerte

    Muerte New Member

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    Hi,

    I'm 21, 6'3, 185lbs (perhaps 15% bf, don't know) and doing Pur's routine + 3 times cardio per week.

    I need some suggestion on how to make my diet better.

    My meals look like this most of the time:

    1.
    250grams yoghurt
    tablespoon flax seeds
    5 walnuts
    30grams oatmeal
    raisins
    + fish oil
    = 20gr protein, 47gr carbs, 14gr fats, ~400kcal

    2.
    3 raw eggs
    20gr oatmeal
    1-2 cups milk 2%fat
    = 30gr prot., 20gr carbs, 20gr fats, ~400kcal

    3.
    6-7oz chicken breast or beef
    veggies
    1cup rice (sometimes not)
    +fish oil
    = ~60gr prot, 0-50 gr carbs, 15-30gr fat, ~500-600kcal

    4. (according to schedule before or after workout)
    3 raw eggs
    1 large banana
    1-2 cups 2% milk
    1-2 scoops whey
    = 50gr prot., 60gr carbs, 20gr fat, ~640kcal

    5.
    6oz chicken breast or beef or can of tuna
    veggies
    1cup rice (sometimes not)
    +fish oil
    = ~60gr prot, 0-50 gr carbs, 15-30gr fat, ~500-600kcal

    6.
    250gr quark / cottage cheese
    = 30gr prot, 8gr carbs, 1gr fat, ~ 200kcal

    TOTAL = 250gr prot, 150-200gr carbs, 90-110gr fats, ~2500kcal

    Is this to little overall calories? on some days (when diet changes a bit, like less raw eggs or no whey) I only total 2000 kcal and a bit over 200gr protein and I'm sure, that's completely to little.

    What could I change/add? Sometimes I put in 1 teaspoon peanut butter in the shakes, that's 400kcal more.


    Any help is greatly appreciated, thanks.
     
    Last edited: Jul 27, 2008
  2. LancerV

    LancerV Something Happened OT Supporter

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    Well do you gain weight on that? If yes than its fine, and what kinda peanut butter do you have thats 400cal for 1teaspoon?
     
  3. Muerte

    Muerte New Member

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    I meant 1 teaspoon per shake, so 2 teaspoons and that's 400kcal according to someone on this forum (and teaspoon meaning a full spoon of pb...I'm not used to this system of counting stuff, I'm european).

    I'm gaining almost no weight on this diet (2 pounds in 4-5 weeks). Is 200-250 gr protein enough or should I add more? Or just eat more in general for a higher calorie intake?
     
  4. xSteveO

    xSteveO Guest

    every peanut butter I've seen is 2 TBSP for 200 calories
     
  5. LancerV

    LancerV Something Happened OT Supporter

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    :werd:
     
  6. Genghis.Tron

    Genghis.Tron New Member

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    If you use a regular spoon insead of a measuring spoon, you're probably doing it wrong.
    http://www.youtube.com/watch?v=JVjWPclrWVY
     
  7. Muerte

    Muerte New Member

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    Yeah, as I said, I'm european and we don't measure in cups, tbsp and so on and I'm trying to use these measurements to calculate stuff on fitday. I'm using something I've read in F&N as a guideline...your fist equals a cup and your fingernail a teaspoon and I'm also trying to calculate from kg and grams to lbs and oz for a more accurate picture.
     
  8. Genghis.Tron

    Genghis.Tron New Member

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    It's more accurate to go with weight than volume anyway. Just use Nutritiondata.com to see how much you eat.
     
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