Ok, I never thought my diet was "clean" enough to bother with a peer review session before, but now I feel I am eating almost 100 percent clean, though I'm sure I could do better. Due to lack of a weight scale and the fact that most of my meals are at a dining hall, the calorie information is an estimate, though IMHO a fairly accurate one.

This is a typical day for me:

Meal 1 (7:30)

1 cup Quaker Old Fashioned Oats
6 egg whites
2 to 3 cups of coffee

approx. 400 cals

Meal 2 (PWO 11:00)

3 oz of chunk light tuna
1 whole wheat tortilla wrap
1 medium sized sweet potato
A decent portion of green veggie

approx. 400 cals

Meal 3 (2:00)

1 4 oz. grilled chicken breast
A little more than a cup of broccoli
a big bowl of low calorie veggies (green peppers, sliced raddish, onions, etc.)
1/2 cup of sugar free jello
1 cup of decaf coffee

approx. 300 cals (I think)

Meal 4 (5:00ish)

Same as Meal 3...usually I will add some more veggies and estimate it as 100 extra cals on lifting days.

Meal 5 (around 8:00)

1 cup of Quaker Old Fashioned Oats
(not optimal, I know...but I kind of use it as a reward since I love oatmeal so much)

approx 300 cals

Meal 6 (around 10:30)

3 oz. tuna chunk light
1 whole wheat tortilla wrap
Sweet Potato
snack size bag of popcorn (bad, I know)

approx. 400 cals

CURRENT WEIGHT: 167ish…sometimes lower
CURRENT GOAL: Cutting down to visible abs (of course) while retaining my muscle
CURRENT HEIGHT: 6’0”
WATER INTAKE: Around a gallon

The main problem that I know about is my lack of good fats…I know I should throw in some almonds are something but I am already slightly hungry throughout the day and I am hesitant to add some more calorically dense food.

Thank you so much for anyone who took that time to read this…I am eager to hear your responses.

You're eating a lot of healthy foods, but your diet seems to be a little light on the protein. It looks like you barely get 125 grams per day. That's not bad, but I believe you should try to eat more. I usually go for at least 1 gram per pound of lean body mass, and I think you're just shy of that mark. Also:

1). You need to address the healthy fat issue. You definitely need more in your diet.
2). I'm not really a big fan of carbs before bed, and that last meal seems kind of carb heavy. I usually have some protein and fat before I go to sleep. Nitrean and Peanut Butter have really helped me out during my cut.
3). Try to setup a macro ratio that you like, and follow that. It is much easier to structure eating around that.
Other than that, it looks good.

your clean carbs are all veggies, no fruit.

Dubrock,

Yeah, my food choices are kind of limited here as the dining hall supplies most of my food, and getting of campus is a major pain. I was thinking about taking a good supplement for the fats issue...maybe flax seed oil or fish oil tablets.

Actually, if I get some Natty PB I think that would help both the problems of the carb-heavy bedtime meal and my lack of EFA. Damn, I will miss my bowl of oatmeal though.:drool:

Mr. D

Yeah, I used to incorporate fruit, but I'm just not a big fan. I would eat a banana, and then realize for the same amount of calories I could have had a much larger and more filling serving of broccoli, which of course is also very good for you. I take a daily multivitamin, so coupled with my clean diet I SHOULD be getting most of the nutrients I need. Is fruit something that is essential?

Thanks for the comments guys!

Dubrock,

Yeah, my food choices are kind of limited here as the dining hall supplies most of my food, and getting of campus is a major pain. I was thinking about taking a good supplement for the fats issue...maybe flax seed oil or fish oil tablets.

Actually, if I get some Natty PB I think that would help both the problems of the carb-heavy bedtime meal and my lack of EFA. Damn, I will miss my bowl of oatmeal though.:drool:

Mr. D

Yeah, I used to incorporate fruit, but I'm just not a big fan. I would eat a banana, and then realize for the same amount of calories I could have had a much larger and more filling serving of broccoli, which of course is also very good for you. I take a daily multivitamin, so coupled with my clean diet I SHOULD be getting most of the nutrients I need. Is fruit something that is essential?

Thanks for the comments guys!

well technically 5 fruit and veggies per day should include fruit of some sort. I eat strawberries a lot personally.

well technically 5 fruit and veggies per day should include fruit of some sort. I eat strawberries a lot personally.

I dont eat fruit, just veggies. I dont see it as a bad thing, especially because whats important is that I get the nutrients. Also, things like broccoli are WAY more filling than an apple because of the ludicrously high fiber content coupled with the fact he can eat more of it.

I dont eat fruit, just veggies. I dont see it as a bad thing, especially because whats important is that I get the nutrients. Also, things like broccoli are WAY more filling than an apple because of the ludicrously high fiber content coupled with the fact he can eat more of it.

Yeah...I will rarely have the occasional fruit smoothie if I am between classes and can't get a meal, but other than that I have stopped eating fruit. I should probably throw in a banana or something and cut one of my oatmeal servings to 3/4 a cup.

A couple of further questions about my diet that I thought of:

How detrimental to my progress is it that I don't have any shakes? Is it bad that I am eating real food at every "meal"? I know that a reason a lot of people have meal replacement shakes is that it is kind of expensive buy enough food to eat 6 times a day. However, my college makes me buy a meal plan, so I figure if I'm paying for it, I might as well eat up. However, it sounds like some of my problem areas (protein, fats) might be solved with a Met-Rx meal replacement or something like that.

Also, how bad in terms of calories only is Splenda? I know there are trace amounts of calories in it, and I'm afraid I consume quite a bit of Splenda between the oatmeal and the huge amount of coffee I can drink. For the oatmeal, I've recently cut way back on the Splenda and put a dab of sugar free syrup instead (delicious :drool: ) but I have no idea what to do about coffee. And all you college students know that coffee is the lifeblood through which knowledge flows. :)

Thanks guys!

To add to the earlier commendts, I'd suggest adding protein to meal 5. For post work out nutrition a lot of folks like to have a liquid pro/carb meal right afterwards (for example whey + dextrose), followed by a solid pro/carb meal an hour or two later (for example chicken/rice/broccoli).


This is a typical day for me:

Meal 1 (7:30)

1 cup Quaker Old Fashioned Oats
6 egg whites
2 to 3 cups of coffee

approx. 400 cals

Meal 2 (PWO 11:00)

3 oz of chunk light tuna
1 whole wheat tortilla wrap
1 medium sized sweet potato
A decent portion of green veggie

approx. 400 cals

Meal 3 (2:00)

1 4 oz. grilled chicken breast
A little more than a cup of broccoli
a big bowl of low calorie veggies (green peppers, sliced raddish, onions, etc.)
1/2 cup of sugar free jello
1 cup of decaf coffee

approx. 300 cals (I think)

Meal 4 (5:00ish)

Same as Meal 3...usually I will add some more veggies and estimate it as 100 extra cals on lifting days.

Meal 5 (around 8:00)

1 cup of Quaker Old Fashioned Oats
(not optimal, I know...but I kind of use it as a reward since I love oatmeal so much)

approx 300 cals

Meal 6 (around 10:30)

3 oz. tuna chunk light
1 whole wheat tortilla wrap
Sweet Potato
snack size bag of popcorn (bad, I know)

approx. 400 cals