I think I been doing to less of caloriories 1400 or so.. I see I need to boost it up to around 2200

I am at 230 and want to drop to 200..

does this look good for a basic days diet?

DISCRIPTION CALS PROTIEN FAT CARBS
YOGART (1 FAT FREE) 100 5 0 19
PROTIEN SHAKES (4 SERVINGS) 500 88 8 22
COTTAGE CHESSE 2% (1 CUP) 100 16 2 4
PEANUT BUTTER SAND (1 SAND WHEAT) 260 7 12 28
CHICKEN BREAST 217 45 4 0
3 EGGS WHITES 2 WHOLE 180 34.5 10 0
OAT MEAL 1 CUP 300 10 6 54
SWEET POTATO 150 3 1 35
FISH 8 OZ 258 45 9 0
APPLE 90 1 0 23
TOTAL 2155 254.5 52 185

I wouldn't boost it up all at once... slowly increase it by about 300 calories a week until you get to your target number. If you increase it too fast, your metabolism won't be ready for it, it has to acclimate to higher calories and that happens only over a period of time.

PROTIEN SHAKES (4 SERVINGS) 500 88 8 22This one confused me. Why are you having 4 scoops of protein here? At 47% of your total calories, your protein seems a little high. I'm a little curious how you came up with such low numbers for the peanut butter sandwich.

I wouldn't boost it up all at once... slowly increase it by about 300 calories a week until you get to your target number. If you increase it too fast, your metabolism won't be ready for it, it has to acclimate to higher calories and that happens only over a period of time.

This one confused me. Why are you having 4 scoops of protein here? At 47% of your total calories, your protein seems a little high. I'm a little curious how you came up with such low numbers for the peanut butter sandwich.


My numbers were off on the P/B sand

2 tablespoons fat free 190 cals, 12g fat, 14g carbs, 7g protien
2 slices wheat bread 140 cals, 2 g fat, 10 g carbs 8g protien

should I cut it down to 2 servings on the whey shakes?

Thanks.

also thanks for the info on slowly increasining each day instead of just jumping.

There are no fibrous vegetables on your sample diet. If you are eating 5 times a day, I would try to include them with at least 3-4 of the meals.
Also, could you group your meals together? I can't tell which foods go with what meal.

jason

should I cut it down to 2 servings on the whey shakes?
It all comes down to how much protein you want to take in for the day. 254g seemed like a high number to me. If I'm going to reduce my protein for the day, the shakes are the first thing to go, unless you need them for convenience reasons or you're talking about post workout. So I'd say reducing the scoops of whey from 4 to 1 or 2 would be a good idea, I think. Just readjust your calorie totals or add something else to your diet, like some more fat (maybe some nuts?).

It all comes down to how much protein you want to take in for the day. 254g seemed like a high number to me. If I'm going to reduce my protein for the day, the shakes are the first thing to go, unless you need them for convenience reasons or you're talking about post workout. So I'd say reducing the scoops of whey from 4 to 1 or 2 would be a good idea, I think. Just readjust your calorie totals or add something else to your diet, like some more fat (maybe some nuts?).

slush

Thanks for the info.. I do appreciate it.

There are no fibrous vegetables on your sample diet. If you are eating 5 times a day, I would try to include them with at least 3-4 of the meals.
Also, could you group your meals together? I can't tell which foods go with what meal.

jason


Jason,

I do have 2 huge bags of frozen Birdseye Broccoli and Green beans. I will add a serving or 2 in the daily plan.. I do 5 to 6 meals. Thanks..