Hey, here's what my current diet is looking like. I'm 5-9", about 151, ~12.5% body fat. I doing HIT cardio daily along with lifting 3 times a week (Max-OT style), and downing as much H20 as possible. I'll try to post some pics in about a month. My only concern was maybe I need to up calories a little, but let me know what you think. Thanks, guys (and girls : ))
9:30 1 cup oatmeal
2/3 can tuna
4 egg whites
12:30 4oz chicken breast or can of tuna
1 tbs. olive oil
3:30 Myoplex Carb Smart Protein bar
6:30 1.5 cups greenbeans
4oz. chicken breast/or tuna
1 tbs. nat PB
9:30 2 scoops whey protein/h20

Total Calories~1550, 37g fat, 90 carbs, 194g protein.

Yup -- I say too few calories.

Since you're posting in the fat loss section, I assume your goal is losing fat, but you don't say this so I'm not sure. No matter your goal, you need more calories. Check out Marcus's sticky at the top of the fat loss forum regarding nutrition for weight loss. It is excellent.

Also, a big red flag for me -- 52% of your calories are from protein, 25% carbs, 23% fat. Is that your goal? I would suggest you're protein is way too high, carbs too low. Around here, most of us suggest 20% fat, and 30% or 40% protein. Why so much protein, friend?

Also, welcome to the forums. Glad you're here. You'll find lots of encouragment and education here.

Hey,

Yeah I knew my ratios were abit off as far as to little carbs and yes I'm looking to drop fat. As far as with the protein, I just tried to make up for less carbs with more protein. I'll change it up a bit and repost. I'll prob add a sweet potatoe at lunch and drop the tuna from breakfast.

Thanks,

Joey

Hey,

Yeah I knew my ratios were abit off as far as to little carbs and yes I'm looking to drop fat. As far as with the protein, I just tried to make up for less carbs with more protein. I'll change it up a bit and repost. I'll prob add a sweet potatoe at lunch and drop the tuna from breakfast.

Thanks,

Joey


I would suggest adding some more veggies too... you only seem to have veggies in one meal right now, spread them out and add more ;)

Hey,

Thanks for the info. I actually did have vegitables at lunch too, but I found it more of a hassle carrying them to class, so I tried to increase them at dinner, but now I've modified it back to my old diet. A word about the carb intake, the main reason I have't added any more starchy carbs is because as of now my energy level is fine and my weights have not gone down. Also the less starchy the better, lower insulin responce instead, so I def agree with more greens, but I think I'll just leave it to a cup of oats for breakfast. In fact, Jay Robb(the fat burning diet) eliminates all starchy carbs except for a carb load, so I know I could prob get by with a few low glycemic fruits and vegs besides the carb load, but anyways I'm getting off topic. Heres the revised diet:
9:30 AM 1 cup oats
9:30 AM egg whites
9:30 AM protein shake
12:30 AM 4 oz chicken
12:30 AM 1 cup greenbeans
12:30 PM 1 tbs olive oil
3:30 AM protein bar
6:30 AM Greenbeans 2 cups
6:30 AM tuna
6:30 AM 1 tbs olive oil
9:30 AM Protein Shake
Calories-1610 25% Fat, ~25% Carbs 44% Protein
Lemme know what you think.

Hey,

Thanks for the info. I actually did have vegitables at lunch too, but I found it more of a hassle carrying them to class, so I tried to increase them at dinner, but now I've modified it back to my old diet. A word about the carb intake, the main reason I have't added any more starchy carbs is because as of now my energy level is fine and my weights have not gone down. Also the less starchy the better, lower insulin responce instead, so I def agree with more greens, but I think I'll just leave it to a cup of oats for breakfast. In fact, Jay Robb(the fat burning diet) eliminates all starchy carbs except for a carb load, so I know I could prob get by with a few low glycemic fruits and vegs besides the carb load, but anyways I'm getting off topic. Heres the revised diet:
9:30 AM 1 cup oats
9:30 AM egg whites
9:30 AM protein shake
12:30 AM 4 oz chicken
12:30 AM 1 cup greenbeans
12:30 PM 1 tbs olive oil
3:30 AM protein bar
6:30 AM Greenbeans 2 cups
6:30 AM tuna
6:30 AM 1 tbs olive oil
9:30 AM Protein Shake
Calories-1610 25% Fat, ~25% Carbs 44% Protein
Lemme know what you think.I think some of your AM's should be PM's but thanks for the info :eat:

Hey ....Yeah those are PM's I copied directly from my excel which was generating wrong times ;)