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Hows my diet?.....

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la_0013
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2009/07/21 09:31:51 (permalink)

Hows my diet?.....

After a bit of research on this forum, I've realised just how important diet is to achieving your goals.  Before I used to eat 3 square meals a day (Cereal Morning, Sandwich and Soup at lunch, then a solid meal at night (Spag Bol/Meat & Veg/Chicken etc).  Have completely changed it this week and thought I'd post a typical day to see if I'm on the right road.
 
Here's what I'm having today:
 
8.00am - 100g oats with milk, Nutrisport+ protein shake, Cod Liver Oil capsule
 
10.30am - 5 egg whites, 2 yolks (hard boiled with salt and pepper)/ or Tub of Cottage Cheese
 
12.30pm - 100g Chicken, 100g Brown Rice, portion of veg
 
1.30pm - Workout - Protein Shake Post Workout,
 
4.30pm - 100g Chicken, 100g Brown Rice, portion of veg
 
7.00pm - Portion of Meat, with Brown Rice/Wholemeal Pasta/Sweet Potato, portion of Veg
 
9.00pm - Nutrisport+ Protein Shake
 
I've tried to get as much protein from food in my diet as I can.  Each day I tend to make 200g chicken breast with brown rice and split it before training and after - which does me 2 meals at work during the day.  Also like to snack on eggs or cottage cheese mid morning.
 
Anm I consuming enough protein and calories for a lean bulk?  Too many carbs during the day?
 
LA
 
 
 
#1

4 Replies Related Threads

    hamiltonsfitness
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    Re:Hows my diet?..... 2009/07/21 09:49:08 (permalink)
    You'll only know whether the calories are right if you have worked out a maintenance level.

    Too many carbs during the day?


    Your carbs should be spread out evenly with each meal, as they pretty much are.
    #2
    la_0013
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    Re:Hows my diet?..... 2009/07/21 10:19:51 (permalink)
    Thanks for the reply.
     
    I'm 5 ft 10 (177cm) and 79.5kg, aged 28.  Using the Harris-Benedict formula I calculate my daily maintainance as 2,170 calories (or thereabouts...)
     
    LA
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    hamiltonsfitness
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    Re:Hows my diet?..... 2009/07/21 10:52:20 (permalink)
    Harris-Benedict formula


    The Harris-Benedict formula is quite a good starting point, but does under estimate calories is more muscular people. If you are muscular (hopefully you are) then add a small amount to get to your maintenance calories.

    I've found a more accurate way would be to keep your own diet diary and calculate what effect your current intake has on your current weight and work your maintenance from this. A lot of times this is not possible as you want to get on with the change in diet rather than spend a week or two on your old diet first, but you can use your new diet to make small changes to your calorie intake as you go.
    #4
    la_0013
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    Re:Hows my diet?..... 2009/07/21 10:58:47 (permalink)
    Makes sense - thanks mate.
     
    Judging from your profile and avatar - I figure you definitely know what you're talking about :-)
     
    LA
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