Hi Guys,

I think I have my diet pretty dialed in but I want to be sure there are no flaws in it.

I'm 5'9", 192lbs, 16% bf and here is what I eat on a typical day:

Meal 1: 5 egg whites, 1 egg scrmbled with a little cheese and a little ham | 1/2 cup of oats with a bannana and a small handfull of raisans
Meal 2: Low fat Organicville Yogurt | apple
<-- lunchtime workout -->
Meal 3: PWO Shake
Meal 4: 4 oz. Chicken | 4 oz. Brown Rice | a green vegetable
Meal 5: 1 oz. Peanuts | apple
Meal 6: 4 oz. of a lean meat | 2 oz. Brown Rice | a green vegetable
Meal 7: Small piece of Cheese | Glass of skim milk

What do you think?

Thanks,
Rod

What do the calories come out to? I'd also try to add some more protein to meal 2. Otherwise, it looks pretty good.

i'm not a fan of meal 5.
id say do protein + peanuts instead.

not a fan of meal 2 either, but since it's before your workout, thats not too bad.

i'm not a fan of meal 5.
id say do protein + peanuts instead.

not a fan of meal 2 either, but since it's before your workout, thats not too bad.

Meal 5 isn't ideal, true. I'm guilty of that same meal on my non-lifting days though. Tough to get a solid source of 20+g protein in every meal, every day. So back off http://img.slickdeals.net/images/smilies2/bash.gif

:p

1/2 cup of cottage cheese ~ 22g protein
1 tin of tuna ~30g protein
3 oz chicken breast cooked ~25g protein
4 oz lean ground beef ~30g Protein
1/2 cup of salmon ~ 20g protein
1/2 block of tofu ~20g Protein

The list goes on....

===============================


Now what's "a green vegetable" defined as? ....it may be too little.

What do the calories come out to? I'd also try to add some more protein to meal 2. Otherwise, it looks pretty good.

On the average day my calories break down like this:

http://rasilvestri.com/images/calories.gif


I now see how I could benefit by maybe substituting a can of tuna for my apple on meal 5, pehaps?

On the average day my calories break down like this:

http://rasilvestri.com/images/calories.gif


I now see how I could benefit by maybe substituting a can of tuna for my apple on meal 5, pehaps?

Perhaps. I still think it's more important to get a better rource of protein in Meal 2.

Calorie numbers look pretty good. Maybe a tad low.

Calorie numbers look pretty good. Maybe a tad low.

Really? For cutting?

Looks pretty good, but why is your saturated fat so high?

If anything ideally 50% of your fats should be mono-unsaturated (olive oil,avocado, almonds, seeds etc...)

50% other (25% polyunsaturates (fish oils, flax, nut butters, oils (canola, safflower sunflower etc..., 25% saturates (beef, beef and beef baby)

I think the calories might be okay....what was maintenance for you?

Really? For cutting?

Well, it depends on the person I suppose. I prefer cutting slower and gaining muscle in the process. Regular cardio is necessary for a higher calorie intake however.

I would lose the brown rice in your Meal 6 and add a healthy fat source.

Looks pretty good, but why is your saturated fat so high?


Not sure exactly. Here are the foods I'm eating:

http://rasilvestri.com/images/calories2.gif

I would lose the brown rice in your Meal 6 and add a healthy fat source.

Like cheese or Almonds?

Like cheese or Almonds?

Like nuts, peanut butter, salmon, olive oil, flax seed/oil, etc. Cheese does not contain EFAs.

oh okay I see....


Muscle Milk, cheese, peanuts, peanut butter, egg yolk, yogurt will add up.


Just curious, what does the muscle milk bring to the table if you are not even having a full scoop?
Seems you could instead make room for "better" fats there and just eat a little more protein and carbs, since a major portion of your fats are saturated.

Say some olive oil/safflower oil mix for a nice salad dressing

oh okay I see....


Muscle Milk, cheese, peanuts, peanut butter, egg yolk, yogurt will add up.


Just curious, what does the muscle milk bring to the table if you are not even having a full scoop?

I'm having a full scoop (half serving). I figured the protein from the MM and PB combined was a sufficient enough amount of protein post workout. I can't get away from them...they are so yummy.


Seems you could instead make room for "better" fats there and just eat a little more protein and carbs, since a major portion of your fats are saturated.

Say some olive oil/safflower oil mix for a nice salad dressing


how about losing the apple and yogurt on meal 2 and replacing it with a salad containg tuna and a olive oil balsamic vinegarette?

Maybe for meal 2 and 5? Not sure if I'll be getting enough calories if I do that though.....

You guys gave me a lot to think about. I'll rework my numbers and try to refine things a bit more....and then post back. I appreciate your responses VERY MUCH!!! It's not easy coming up with a plan that makes sense while at the same time making sure it will work *for me*.

Thanks,
Rod

Not sure what you believe about PWO recovery nutrition...but since you are having protein PWO thought I might throw this at ya that muscle milk is not intended for PWO recovery prmiarily because of the fat.

PWO protein ideally should be Whey (or Egg protein if you don't have Whey), combined with simple carbs....and no fat ...then follow up with a complete meal consisting of carbs, fats and protein (muscle milk would be ideal here... PPWO) 60-90 min after your PWO drink.

I thought 1 scoop of muscle milk was like 175 cal with each scoop containing about 16g Protein?

how about losing the apple and yogurt on meal 2 and replacing it with a salad containg tuna and a olive oil balsamic vinegarette?
Tuna salad + the olive oil dressing + the apple would be great (don't chuck the fruit)!

A fat free yogurt plain yogurt might work better for you and you can flavour it yourself (nuts, berries, vanilla etc...)

Okay, the getting a little protein in every meal point was driven home pretty well. That is what I focused on in making my changes. Here is what I'm thinking is a pretty solid diet plan but obviously I'm still open for any suggestions.

Meal 1 - 6 egg whites, 1 yolk, 1/2 cup of oats, banana, small handful of raisins.
Meal 2 - 1 cup of cucumbers, 1 cup of tomatoes, 3 oz of Tuna, Homemade Balsamic Vinagarette made with olive oil, apple
< workout >
Meal 3 - PWO Shake
Meal 4 - 4 oz. Chicken, 4 oz. Brown Rice, Brocolli
Meal 5 - 1 cup of Homemade Beef Vegetable Soup
Meal 6 - 4 oz. Chicken, Garden Salad with Balsamic Vinagarette
Meal 7 - Glass of Skim Milk and 2 oz. of Cheddar Cheese

My calories total 2341 (I'm 5'10", 197lbs, 16% BF)
Macros break down to 38% Protein, 31% Carbs, 30% Fat

Does this look better to you guys?

Thanks!
Rod

Yeah, the last meal would do better with cottage cheese or some meat, but it looks pretty good. I don't love Meal 5, just because it's kind of useless, but with 7 meals, 1 not being ideal ain't bad.