I am currently on a cut (as most people seem to be) and I have been seeing progress since I started to consistently go to the gym and revamp my diet. My cardio has been sporadic at best but results seems to still be coming. Anyways, I wanted to post my typical days diet and see if people would advise spacing it differently.

I am currently about 195 lbs and unsure of body fat %.

Here is the typical for lifting days:

Stats from FitDay and approximate values
Food (Cals Fat Carbs Protein)

Breakfast:
1 cup oatmeal ( 291 5 51 12)
1/2 cup raisins ( 218 0 57 2)
Splenda

Snack:
Banana ( 109 1 28 1)

Lunch:
Chicken breast (~6-7 oz) ( 206 4 0 39)
2 pieces pumpernickel bread ( 160 2 30 6)

Snack:
1 can (6.5 oz) Tuna ( 150 1 0 33)

Workout

PWO:
2 scoops ATW ( 204 2 2 48)
1 banana ( 109 1 28 1)

Dinner:
4 egg whites ( 66 0 1 14)
2 whole eggs ( 149 10 1 12)
~ 6-7 oz chicken breast ( 206 4 0 39)

Random:
~12-16 oz orange juice w/calcium and vitamin D ( 195 0 47 3)

Total

Cals Fat (14%) Carbs (44%) Protein (42%)
2061 31 245 210

Any advice or suggestions would be much appreciated

Thanks!

-Stromie

The first thing I notice is where are the vegetables?? In addition to the vitamins and minerals they provide, they will help you feel fuller between meals and are extremely low on calories.


Jason

Good point man. For a while there I kept on forgetting to eat my veggies even though I love eating them (broccoli, green beans, cauliflower). I just started remembering to eat them over the past few days and forgot (common problem with me!) to put them on my list.

I'm also going to start going with a multi vitamin soon to fill in any holes in my vitamin and mineral spread. Not saying I won't try to get everything from foods, but better safe than sorry.

Two things:

1. 14% calories from fat is really low, you should probably raise that some. Try flax oil or natural PB.
2. 65g protein is a lot at dinner. How about getting those eggs in at breakfast where you have no protein?

I am currently on a cut (as most people seem to be) and I have been seeing progress since I started to consistently go to the gym and revamp my diet. My cardio has been sporadic at best but results seems to still be coming. Anyways, I wanted to post my typical days diet and see if people would advise spacing it differently.

I am currently about 195 lbs and unsure of body fat %.

Here is the typical for lifting days:

Stats from FitDay and approximate values
Food (Cals Fat Carbs Protein)

Breakfast:
1 cup oatmeal ( 291 5 51 12)
1/2 cup raisins ( 218 0 57 2)
Splenda

Include a complete protein (cottage cheese, 5 egg whites + 1 whole egg, chicken, salmon, etc... )
back off the raisins a little especially if made with hydrogenated oils
fish oils

Snack:
Banana ( 109 1 28 1)


Lunch:
Chicken breast (~6-7 oz) ( 206 4 0 39)
2 pieces pumpernickel bread ( 160 2 30 6)

Plus some fish oil caps (EFA's) or flaxmeal

Snack:
1 can (6.5 oz) Tuna ( 150 1 0 33)

Carbs? brown rice would be good here ESPECIALLY pre-workout or you'll run out of gas.

Workout

PWO:
2 scoops ATW ( 204 2 2 48)
1 banana ( 109 1 28 1)

Throw some oats in there (.5 cup dry would be good) Are you just using water?

Dinner:
4 egg whites ( 66 0 1 14)
2 whole eggs ( 149 10 1 12)
~ 6-7 oz chicken breast ( 206 4 0 39)

back off 1 whole egg.
add some fish caps or flaxmeal

Salad with oliveoil based dressing?

Random:
~12-16 oz orange juice w/calcium and vitamin D ( 195 0 47 3)

I'd probably go with an Orange instead of juice but that's a personal thing.

Total

Cals Fat (14%) Carbs (44%) Protein (42%)
2061 31 245 210

Any advice or suggestions would be much appreciated

Thanks!

-Stromie


What's your height?

You can use http://www.mybodycomp.com/ for a rough-ish measure as to bodyfat % (+/- several points)