Hi!

i've posted my pictures on another thread ,
http://forums.johnstonefitness.com/showthread.php?p=390460#post390460

and according to your replies, i decided to "perfectize" my "diet".

My age is 22 yo ,im 1.78 cm tall , and about 78 kg.
according the "Harris-Benedict Equation" i need about 2960 cal a day to maintain my body ( my BMR is 1875, and i'm active 5 days a week , that make the factor of 1.55)

i'm posting here my AVARAGE DAILY MENU, i already know that this is far from being perfect! i want to hear all your advices and hints before i'll create another daily menu (which i'll post again for your critiques)

so here it is :


http://i87.photobucket.com/albums/k128/pavel_twr/fitness/menu.jpg

Hello. I think you have the right idea but you could definately make some better food choices. Here are some suggestions:

CURRENT -- REPLACE WITH
gilboa cheese -- some fruit, healthy fats
quaker squares -- oats
3% milk -- skim milk
chicken breast -- why does this have 21g fat and so much protein??
chocolate bar -- almonds
tuna in oil -- tuna in water
white rice -- brown rice

Another thing would be to make sure you're getting sufficient amounts of protein in each meal - It looks like your protein intake in meal 2 is pretty low.

Brown rice is good but I'd go further and move in sweet potato, yams, legumes, or oats (slow cooking).

Tuna once in a while, salmon more often.

thnx for the replies.

i have several points i want to bring up:

1. is it ok to eat Tuna everyday? can it harm me in anyway?
2. what about too much protein , could it cause a liver issues?
as i heard our body can't absorb protein above certian level, and then it all goes to the liver.
3. im taking 1 scoop of whey protein at 12:15 and then eat alot of chicken breast which is rich with proteins at 13:00, maybe i should wait abit..?
4.dluc offered to change the chocolate bar to almonds, would it be to much fat for me?
i would be happy if my protein:carbs:fat ratio would be 40:40:20 , and the fat is already 24%, if i'll add almonds it would easly rise to 30..

1. Tuna is not ideally eaten every day. Light tuna has less mercury than white (albacore) tuna, if that's your concern, but does not have the high amounts of essential fatty acids. Do not buy the tuna in oil, because when you drain it off, you also drain off some of the valuable omega 3 fats. As Gordo recommends, substitute salmon as often as you can.

Tuna (http://www.whfoods.com/genpage.php?tname=george&dbid=97)

2. Up to 1 gram of protein per pound of body weight will not likely cause any negative health effects. Even amounts greater than this should still be safe if you are sure to consume great enough amounts of water.

3. You probably don't need the whey protein at 12:15.

4. One chicken breast has 260 calories 3 grams of fat, 54 grams of protein according to fitday.com. I'm not sure where you got your nutrition information. Correcting this will give you enough room to add almonds into your diet.

4.dluc offered to change the chocolate bar to almonds, would it be to much fat for me?
i would be happy if my protein:carbs:fat ratio would be 40:40:20 , and the fat is already 24%, if i'll add almonds it would easly rise to 30..

I think regardless of ratios, if you're serious about this you wouldn't have chocolate bars in your diet.

4. One chicken breast has 260 calories 3 grams of fat, 54 grams of protein according to fitday.com. I'm not sure where you got your nutrition information. Correcting this will give you enough room to add almonds into your diet.

54 grams? That seems a little hefty for a chicken breast doesn't it?

I think regardless of ratios, if you're serious about this you wouldn't have chocolate bars in your diet.


HAHA! So true!

I agree with all of dluc's replacement food recommendation. There is no rocket science here, just basic and common weight lifting food choices.

As far as your question about taking in too much protein, this question really has a mixed bag of answers. I was concerned about the same thing and the bottom line is that yes, when your body metabolizes protein, it does produce ammonia which is detoxified by the liver into urea which is then handled by the kidneys.

If I had existing kidney or liver problems, I wouldn't be on a high protein diet. People with kidney problems are often put on low protein diets, so that should give you a clue. But, that said, if I didn't have existing kidney problems, then I wouldn't worry about it. Just don't take in 5g of protein per pound of mass and you'll be ok :)

I get a physical with bloodwork every year. Worse case, I'll find out at the next physical if I need to cut down my protein intake. Hasn't been a problem yet.

chicken breast -- why does this have 21g fat and so much protein??


I'm not sure but I think I remember some frozen chicken breasts in my store that are "Enhanced" with some kind of broth. It upped the FAT and CALs to levels about what he states in the chart.

The protein sounds about right to me though.

You might be buying the wrong chicken breasts. Read the package! Anything around 220 cals, 3g fat, 50g or so protein per 8oz should be good.

I'm not sure but I think I remember some frozen chicken breasts in my store that are "Enhanced" with some kind of broth. It upped the FAT and CALs to levels about what he states in the chart.

The protein sounds about right to me though.

You might be buying the wrong chicken breasts. Read the package! Anything around 220 cals, 3g fat, 50g or so protein per 8oz should be good.

This is what I get:
http://www.mapleleaf.com/ConsumerProducts/PrimeNaturally/bs-breasts.aspx

This is what I get:
http://www.mapleleaf.com/ConsumerProducts/PrimeNaturally/bs-breasts.aspx

Nothing wrong with that chicken! :tu:

It is only 5.29 ounces, as opposed to 8 or so. Which is why there are only 160 cals, and 35g of protein.

Anything around 220 cals, 3g fat, 50g or so protein per 8oz should be good.

i've rad the article about TUNA , that 'guava' posted,
here is the bottom line :

"To get the most omega 3 fats from your canned tuna, choose water-packed tuna rather than oil-packed. The oil mixes with some of the tuna's natural fat, so when you drain oil-packed tuna, some of its omega 3 fatty acids also go down the drain. Since oil and water don't mix, water-packed tuna won't leach any of its precious omega 3s."

54 grams? That seems a little hefty for a chicken breast doesn't it?

Yeah man, that's one BIG BOOB!! :lol:

~SC~