My diet plan (please correct/improve)

1) 10.00 AM- red beet and garlic salad and one cup of water.
2) 1.00 PM- 100g of low fat cottage cheese with one cucumber and water.
3) 3.30 PM- small meal- turkey meat with vegetables (about 30-40 grams), potatoes (3), ketchup (as little as possible) and water.
4) 7.00 PM- homemade fresh salad and water.

I usually do cardio (jogging, LISS and HIIT) at 9.30 PM. I jog for about 50 minutes and 7-9 km. I haven't secured my weigh-lifting times yet, but it's definitely before jogging.

On my weigh-lifting days I eat 1 medium sized banana after workout. And also the salads may vary. I haven't started this diet yet. I will start it as soon as it's corrected and ready. If somebody is willing to correct it or suggest anything then do it please. I'm really hoping that I may start this diet soon.

PS! Sorry about my bad English.

My diet plan (please correct/improve)

1) 10.00 AM- red beet and garlic salad and one cup of water.
2) 1.00 PM- 100g of low fat cottage cheese with one cucumber and water.
3) 3.30 PM- small meal- turkey meat with vegetables (about 30-40 grams), potatoes (3), ketchup (as little as possible) and water.
4) 7.00 PM- homemade fresh salad and water.

I usually do cardio (jogging, LISS and HIIT) at 9.30 PM. I jog for about 50 minutes and 7-9 km. I haven't secured my weigh-lifting times yet, but it's definitely before jogging.

On my weigh-lifting days I eat 1 medium sized banana after workout. And also the salads may vary. I haven't started this diet yet. I will start it as soon as it's corrected and ready. If somebody is willing to correct it or suggest anything then do it please. I'm really hoping that I may start this diet soon.

PS! Sorry about my bad English.

Now I'm no expert but I think your'e not eating enough.

Meal 1- You can use come protein and healthy fats here
Meal 2- Again this meals lacks in protein
Meal 3- Sounds good to me
Meal 4- Again not enough protein, how about some salmon or some protein with healthy fats

The way I see it your'e not eating enough, you need to increase your calories. How about adding one or two more meals throughout the day. Add a protein shake to the banana and you have yourself a good PWO meal.

Just my 2 cents anyways.

- Necross

1) 10.00 AM- 2 boiled eggs, red beet and garlic salad (100 g) and one cup of water.
2) 11.30 AM- 1 carrot, 1 onion and chicken (not much). Cup of water.
3) 1.00 PM- 100g of low fat cottage cheese with one cucumber and tuna or salmon. And water.
4) 3.30 PM- small meal- turkey meat with vegetables (about 30-40 grams), potatoes (3-4), ketchup (as little as possible) and water.
5) 7.00 PM- homemade fresh salad with salmon and water.

I corrected it a bit. I'm sure there are more mistakes there. When everything seems to be ok I'll try to calculate the calories.
Where do I get healthy fats?

You can get healthy fats from a wide plethora of sources like salmon,beef,avocado,almond,flax,egg yolk.My favourite is egg yolk.Cheap and good.

K

You can get healthy fats from a wide plethora of sources like salmon,beef,avocado,almond,flax,egg yolk.My favourite is egg yolk.Cheap and good.

K

Egg yolk and beef are mostly saturated fats - you want to try and keep these to a minumum, although they are not the evil that some would have you believe. You should try to get the majority of your fats from other sources - as you said, almonds, avocado, flax are good, as are peanuts and olive oil, for example.

1) 10.00 AM- 2 boiled eggs, red beet and garlic salad (100 g) and one cup of water.
2) 11.30 AM- 1 carrot, 1 onion and chicken (not much). Cup of water.
3) 1.00 PM- 100g of low fat cottage cheese with one cucumber and tuna or salmon. And water.
4) 3.30 PM- small meal- turkey meat with vegetables (about 30-40 grams), potatoes (3-4), ketchup (as little as possible) and water.
5) 7.00 PM- homemade fresh salad with salmon and water.


You should make a spreadsheet and track how many calories you're taking in. Your caloric intake depends on your stats. Have you read the stickies in the beginners section?

I made a chart. I tried to be exact as possible (with calories, fat, fiber etc).
20935

Any suggestions?

Your calories are still way too low unless you're very very small. Over all you can lower you carb % a bit and increase your protein %. Do you know the number of calories you need to eat per day to maintain?

Your calories are still way too low unless you're very very small. Over all you can lower you carb % a bit and increase your protein %. Do you know the number of calories you need to eat per day to maintain?
1966,4 to maintain. With exercise it's 3392,04.

You're eating way too low. As a result your body may end up burning its muscle for fuel. You will loose fat along wit muscle which in the long run can be detrimental to your success :nono. As a general rule of thumb you should eat 500-300 calories less than maintainance. Add some more calories and eat more frequently. If you want, you can have a look at my cutting diet to get an idea http://forums.johnstonefitness.com/showthread.php?t=36931

I improved my chart a bit:
http://img58.imageshack.us/img58/8640/untitledcr9.th.jpg (http://img58.imageshack.us/my.php?image=untitledcr9.jpg)

I think the calories may vary, cause I'm sure I can't eat exactly the same every day. But I have a clearer picture of what foods to eat to increase/decrase your protein, carbs and fat. Anyways... I'm sure that almost any diet helps but some maybe more efficient or faster, but overall the result will be the same- you lose fat.