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Critique this diet

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Dalos
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2007/06/08 15:58:19 (permalink)

Critique this diet

Hello everyone, how can I improve this?

Current Weight: About 184 lbs
Height: 5’10
Age: 22
Current Body fat composition: I can see the top 2 of my abs, plus have veins running from forearm up to mid bicep. Looking pretty lean. No gut. No visible 6-pac tho.

Goal: Obviously want to lose 1-2 pound per week consistently

8 30

125 ml Orange juice with tsp of Flax Oil, 15g carbs, 140 cals, 9g fat
1 slice multi-grain bread with spread of organic PB, 20 g carbs, 5g protein, 11g fat, 230 cals
8 Egg Whites, 40 gram Protein, 200 cals

11 00

250 g Cottage Cheese, 32g protein, 15 g carbs, 180 cals
1/3 Cup Sunflower Seeds, 29g fat, 6g carbs, 12 g protein, 330 cals
Small Salad with Fibrous Carbs (broccoli, spinach, lettuce)

2 00

1 chicken breast with light bbq spread, 22g protein, 15g carbs, 200 cals
1 scoop whey powder in water, 25g protein, 90 cals
8 Almonds, 8 gram fat, 29g carbs, 3 g protein, 200 cals
Small Salad with Fibrous carbs (broccoli, spinach, lettuce)

4 00

Low Carb Protein Bar, 25g protein, 7g fat, 22g carbs, 230 cals

Train (**See below)

After Training
2 scoop Whey Protein Shake in Water, with 15g maltodextrin and 15g dextrose, 50g protein, 30 g carbs, 260 cals

8 00ish

Lean Meat 30g protein, 300 cals
Small Salad with fibrous carbs, or boiled veggies

11 00

Casein Protein Shake in water, 90 cals, 25g protein

Total Intake per Day:

Carbs: 152g
Fat: 68g
Protein: 267g
Calories: 2340 cals

**Training Sessions:

Monday and Friday I usually train Muay Thai (intense cardio for an hour) then hit the gym for an hour. In between I grab a 6 inch subway tuna sub on whole wheat. This counts for my 8 00ish meals.

Wed. I just train Muay Thai.

Tues., Thurs. and either Sat. or Sunday, I train gym then half hour cardio.

Cheat Meals:

I have about two cheat meals a week, consisting of usually 2-3 beer, slice of pizza, or some chicken wings.

All help appreciated! Thank you,

Dalos
post edited by Dalos - 2007/06/08 16:00:31
#1

6 Replies Related Threads

    OoOGazOoO
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    RE: Critique this diet 2007/06/08 16:04:06 (permalink)
    Looks good to be honest.

    You could drop either the carbs or fats from some meals so that you are not combining the 2 but that is splitting b*llock hairs.
    #2
    Dalos
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    RE: Critique this diet 2007/06/08 16:16:11 (permalink)
    If I'm noticing weight not dropping. Should I up the cardio, or drop some of the calories? I must admit, my knees and calves are starting to kill from all the cardio I'm doing.. haha.
    post edited by Dalos - 2007/06/08 16:18:39
    #3
    Mateo
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    RE: Critique this diet 2007/06/08 16:19:25 (permalink)
    Hello everyone, how can I improve this?

    Current Weight: About 184 lbs
    Height: 5’10
    Age: 22
    Current Body fat composition: I can see the top 2 of my abs, plus have veins running from forearm up to mid bicep. Looking pretty lean. No gut. No visible 6-pac tho.

    Goal: Obviously want to lose 1-2 pound per week consistently

    8 30

    125 ml Orange juice with tsp of Flax Oil, 15g carbs, 140 cals, 9g fat/natural juice?
    1 slice multi-grain bread with spread of organic PB, 20 g carbs, 5g protein, 11g fat, 230 cals/i prefer oats, you can do omelette if you use oats
    8 Egg Whites, 40 gram Protein, 200 cals/ok

    11 00

    250 g Cottage Cheese, 32g protein, 15 g carbs, 180 cals/ok
    1/3 Cup Sunflower Seeds, 29g fat, 6g carbs, 12 g protein, 330 cals/i prefer walnuts
    Small Salad with Fibrous Carbs (broccoli, spinach, lettuce)/ok

    2 00

    1 chicken breast with light bbq spread, 22g protein, 15g carbs, 200 cals/ ok
    1 scoop whey powder in water, 25g protein, 90 cals/unnecessary here, before train with fruit or maltodextrin (about 30 min befopre train)
    8 Almonds, 8 gram fat, 29g carbs, 3 g protein, 200 cals/ok
    Small Salad with Fibrous carbs (broccoli, spinach, lettuce)/ok

    4 00

    Low Carb Protein Bar, 25g protein, 7g fat, 22g carbs, 230 cals

    Train (**See below)

    After Training
    2 scoop Whey Protein Shake in Water, with 15g maltodextrin and 15g dextrose, 50g protein, 30 g carbs, 260 cals

    8 00ish

    Lean Meat 30g protein, 300 cals/ok
    Small Salad with fibrous carbs, or boiled veggies/ok

    11 00

    Casein Protein Shake in water, 90 cals, 25g protein/ok

    Total Intake per Day:

    Carbs: 152g
    Fat: 68g
    Protein: 267g
    Calories: 2340 cals

    In my opinion diet is not bad :-) Remember about proportion of fatty acid.
    #4
    Dalos
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    RE: Critique this diet 2007/06/08 16:24:25 (permalink)
    Haha, what do you mean by that? My fats are unorganized throughout the day?
    #5
    Dalos
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    RE: Critique this diet 2007/06/08 16:28:52 (permalink)
    Oops didn't see the '/'. No its not natural juice, just the Minute maid, with added calcium, and Vitamin D. If I take out the piece of bread, with PB, losing fats in the morning tho when exchanging with oats? Also, instead of the protein powder in my 2 00 meal, exchange it with a fruit?
    post edited by Dalos - 2007/06/08 16:30:04
    #6
    Mateo
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    RE: Critique this diet 2007/06/08 17:59:13 (permalink)
    My fats are unorganized throughout the day?/proportion of fats saturated/mono/poli should be 1/1/1
    No its not natural juice, just the Minute maid, with added calcium, and Vitamin D./does it contain sugar?
    If I take out the piece of bread, with PB, losing fats in the morning tho when exchanging with oats? Also, instead of the protein powder in my 2 00 meal, exchange it with a fruit?/ on breakafast you can give oats + egg whites + flax oil
    In your 2.00 meal 1 scoop whey powder is unnecessary. 1 scoop whey you can give 30 minutes before train with for example banana.
    #7
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