I think I have my diet in order. Feedback request.

Discussion in 'Fitness & Nutrition' started by twist_of_fate, Mar 29, 2006.

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  1. twist_of_fate

    twist_of_fate New Member

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    After spending the last four years not eating enough, I developed a very poor physique. I am trying to drop some BF%, and gain some muscle. I have started the 5x5 base program that Christophers' recommended.

    I've been trying to eat very clean and have been still eating a few hundred calories under my maintenance calories. I have been doing a lot of research and I think I came up with a diet plan. Could anyone please let me know if it looks good, or if I'm at least on the right track.

    I don't think I'm getting enough protein, so if anyone has any recommendations for more protein while keeping the calories about the same I'd greatly appreciate it.

    Here it goes:
    Meal - Calories/Fat/Carbs/Protein

    6:00 - Protein Shake w/ Banana & Oats blended - (16 oz) - 493/8/60/46
    6:30-7:30 - Workout
    8:00 - Yogurt (1/2 cup), Apple, 3 Eggs w/ Yoke, Fat-Free Milk (16 oz) - 609/17/71/42
    11:00 - Blueberry/Flax Cereal, Cottage Cheese (1/2 cup) - 220/6/17/24
    2:00 - Salad w/ Balsamic Vinegar and Extra Virgin Olive Oil Dressing, Chicken Breast - 442/28/4/43
    5:00 - Tuna Sandwich on Whole Grain Bread, Broccoli - 355/5/33/40
    8:00 - Chicken Breast or Steak, Brown Rice, Broccoli - 431/7/42/48 (Chicken) or 641/27/42/53 (Steak)
    9:30 - Cottage Cheese (1/2 cup) - 90/2/5/12

    Total: 2640/73/232/255 (Chicken at 8:00) or 2850/93/232/260 (Steak at 8:00)

    Thanks in advance.

    Edited to add: I will not be using any supplements other than a multi-vitamin, protein, and fish oil.
     
  2. Phineas Q Stork

    Phineas Q Stork Active Member

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    how much do you weigh?
     
  3. twist_of_fate

    twist_of_fate New Member

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    I weigh about 210. I haven't had a chance to have my BF% measured, but I'd guess around 23%.
     
  4. Madness

    Madness Do not let Dr. Mario touch your genitals. He is no

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    I thought you said you weren't eating enough? :eek3:
     
  5. twist_of_fate

    twist_of_fate New Member

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    I wasn't previously. Only just recently have I worked out my diet to where I am eating enough. I would usually eat about two meals, sometimes three a day and they were not healthy meals.

    I just started tracking what I have been eating since starting to eat clean. I am still about 200-300 calories below what I should be eating. Yesterday, I was able to determine what I have been eating and what I could add to get me up to 2650 calories.
     
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