Could you please comment on my diet?
Now for my stats

Weight 75Kg
Height 177cm
Age 23
BF 17%
BMR at Moderetaly active 2792
BMR with 500 cal deficiency 2292

Here is what i ate monday
this is done calories/protein/carbs/fat

Breakfast 250 ml milk 138/12.5/12/3.75
10gr Peanut butter 62.5/2.19/2.19/5
100gr Banana 92/1/23.4/0.5

Main Meal sheppards pie 600/25/70/16
2 Mushrooms 10/1/1.8/.1
100 cabage 25/1.4/5.4/.2

Snack(2 hours before workout)
3Eggs scambled 268.5/20.4/0/20.85
1 slice Bread 79/2.5/16/.5

milk(1 hour before workout) 250ml 138/12.5/12/3.75

PWO meal Milk + Whey Protein 375/45/26/8.5
Peanuts 292.5/11.8/10.75/25

an hour before bed Tuna 107.2/25/0/.8
Sauce 67/3/11/1
Pita 112/2/26/""

Total 2228.5/164.5/205/87.3

Please comment!

Are you cutting or bulking? 40/40/20

If you're cutting, my opinion is that you're eating too much...75kg is 165lbs...so multiply your weight in lbs by 10 or 12 to find your ideal number of calories (there are lots of methods to figuring out ideal caloric intake, which did you use? I prefer 10x personally and I've got nearly identical stats, but a little lower in body fat and a little shorter than you)..that brings you about 1700-1800 calories a day in order to create a deficiet.

I think that you might want to find a substitute for the shepards pie...it seems very high in calories for just one meal, although I'm sure its not unhealthy just too much at once...also you could probably do without the peanuts, and just making those two changes would put you on the right track...

Here is your breakdown:
30% from protein
37% from carbs
35% from fats

IMO this diet is too high in fat. Granted this is just a single days example, but I would consider keeping your carbs about right, and reducing your fat intake and replacing it with some protein. Especially if you're lifting, its necessary to get a lot of protein in your diet. Like I mentioned before, the shepards pie and the peanuts are not only pretty high on the calories side, but they're also high in fat. You might want to try chicken breast instead of the shepards pie, and a few almonds in place of the peanuts....Your eggs are also really high in fat, so you might want to switch over to egg whites. The egg whites I get (egg beaters) are fat free and have HELLA protein in them. Also, IMO you might want to have a larger breakfast and then a smaller second meal. It looks like you kind of cheat yourself with a small breakfast and then you're really hungry a few hours later and have lots of calories (the pie again ;)) and then you're not so hungry after that so you just have a pre-workout snack...try to even out the meals so that they're about equal, and save a bigger meal for the post workout period (someone else have thoughts on when the biggest meal should be in the day? I usually like mine post workout, but I'm sure others have differing views on this....)

I think the foods you're eating look pretty good...feel free to submit another day and I'll see what other advice I can give you.
:eek: (I just thought this smiley looked cool)

I hear you.
Yes the sheppards pie is no good. This is my situation. I work all morning and have no fridge so what ever i take needs to be able to be kept in open air. I cant take anything too smelly since I have clients come in at all times. Also living in Rhodes(Greece) doesnt give me access to all the wonderfull things people have in the states or even the UK.

No my main meal is cooked by my darling mother and I usualy oblidge my parents and eat a meal with them since its the only time i get to see them through the day and if i miss that the bug me for the rest of the day. If you think this really hurts my diet then I will cut it out.

As for the calorie calculations I used the harris benedict formula with a moderetaly active multiplier and a 500 cal deficit.

I will trim down to 1800 cals and see how it goes.

Also I am cutting.

Tuesdays breakdown.

Breakfat 50gr peanut butter 312/11/11/25
Milko 171/18/23/0

Main Meal Stake and Pasta 500 25/70/12
50 gr Cabage 125/0.7/2.7/.2

snack(2 hours before workout) 150gr eggs poached 220/19/0/16
3 pieces of bread 375/15/78/"

snack (1 hour before workout)
250ml milk 138/12.5/12/3.75

PWO
500ml milk 275/25/24/7.5
Protein 100/20/2/1

Total 2216/147/223/65.2



I hear what you say lemon song.
I will reduce calls and see how I feel at my workout today and tomorrow morning.

What's the deal with the bread/milk/pasta????

Your post-workout meal is also really far off bro.

Horrid brutha, horrid.

~SC~

What's the deal with the bread/milk/pasta????

Your post-workout meal is also really far off bro.

Horrid brutha, horrid.

~SC~ Yeah, what IS the deal with bread/milk/pasta? How about offering the poster some constructive criticism instead of being condescening to him?

Shadow, most people tend to think that fat in a post-workout meal is a bad idea. The consensus is that it slows down your body's absorbption of nutrients. This is undesireable after your workout because you want nutrients getting to your muscles as quickly as possible. I don't think there's anything wrong with the milk and whey however, except for the lactose in the milk, which is also slow to absorb. You might want to add some sugar, in the form of dextrose or maltodextrin to get an insulin spike, which will aid in nutrient uptake.

If there is an issue w/ eating with your folks, perhaps reducing portions or bring food for them that you cook, that way you can watch your calories and mommy and daddy will be so proud that you can cook!

...also, why not try a sandwich at your work...most sandwichs can be kept open air...do you have any access to canned tuna? that works open air as well...Rhodes probably has lots of fish, that could be a good option for you as well...

Thanks guys.
So so far I have been told that I need to cut out bread and pasta!
What do I replace it with? Where can I get my much needed carbs from?
As for milk I will reduce its apperance in my diet, but for post workout with my shake its a must have since whey and water to me taste absolutely discusting.
What are peoples recommendations for post workout meals?
As for maltodextrin and dextrose I cant get that stuff here. Any recommendations for an alternative.

TheLemoSong
I already cook the majority of my meals and often cook for my parents. I will unable to stop my mother from cooking for me. So I will reduce portions and try to avoid various items. As for the sandwich that is no problem but swolecat recommends no bread so what can i have instead?
I may just stick a can of tuna in there.

Thanks guys any further info will be great!

There is nothing wrong with bread, pasta, or milk.
However!! You should be weary of enriched grains, and whole milk...
Personally I have skim milk daily, both with my shakes and in cereal or mixed with my oatmeal. As for bread, I dont' usually have a lot of bread because good wheat bread isn't easy to come by...but I bet in rhodes you can go to a bakery and get bread that is made from whole grains rather than white-bread (Wonder bread here in the States). The same goes for pasta. If the pasta is wheat pasta, then it has "good" carbs rather than the enriched pasta that has "bad" carbs. I wouldn't recommend eating a LOT of either one, but then again I wouldn't recommend eating a LOT of anything (except maybe fruits and vegetables ;)).

As for places to find carbs beyond pasta and bread, vegetables can give you plenty of carbs, in addition oatmeal is a mainstay of many of the folks on this site (I'm just now experiencing the joys of oats!) and Guava seems to really enjoy barley although I've never tried it myself. Also, brown rice is a great place to get carbs (white rice, however, is just like white bread..enriched, and therefore not the way to go my friend).

I think there is a big difference between the U.S. and Europe. Here we find lots of products that are not fresh, not nutrient rich, and not good for the body. In Rhodes, however, I'm sure you find plenty of fresh whole foods that are nourishing and healthy. What kind of fish do you eat? Rhodes has plenty of great open air markets and fishports, no? I've been to Athens and Delphi and I had some GREAT food in both places..they even made Gyros, just like Chicago :)! Anyway, keep posting sample diets and we'll keep posting what we think of them....
Also, what is your excersize routine?

Just so you know, here are your stats for the last diet you posted:
Total 2216/147/223/65.2 =
Protein:26.5%
Carbs: 40.2%
Fats: 26.4%

So in my opinion, your carb intake is ideal (regardless of Swolecats post)...but you need to lower the fat slightly, and work on getting more protein in your diet...fish, chicken, lean cuts of beef or pork, egg whites, cottage cheese, etc.) Keep up the good work, and keep on postin'!!

Whilst there is nothing “Wrong” with milk, I learned that the calories can be put to better use elsewhere. I used to drink a lot of milk, but I cut down dramatically, then stopped altogether. Here’s why…

I hear you on the protein shake with water. Yuk. I have it with water now, but i don’t enjoy it. However, you dont have to have it with water, u could just cut the amount of milk u have with your shake, to, say, 250ml. And scrap that pre workout milk as well. That achieves nothing. Wasted calories im afraid. Doing both these things would give you an extra 263 calories a day to play with. Personally, i would add 2 protien meals to your day, for example:

100g Cottage cheese and Salad – 88cals (13 P 6.9 C 0.9 F)

100g Sliced Turkey – 125cals (19 P 2.2 C 4.5 F)

Totaling : 213 cals (Less then the extra gained from milk!!!)

See my point? Keep the milk in the shake, but reduce it, and cut the pre workout milk.

That’s my advice. Also, id have a lower calorie main meal (But you know that already – just echoing other posters), and perhaps rethink the 50g peanut butter for breakfast.

Oh, and don’t worry about the bread. I eat 6 slices of brown whole wheat bread a day, and ive cut from 14% BF to 10.3% BF. So long as its good bread, it doesnt put your cals too high and your macros are still in check, then IMO it’s a good source of carbs. Maybe not the best source, but bread = sandwichs = convenience. Wrap ur sandwichs in tin foil (Aluminium foil) and they will keep in the open air till lunch time. I make them at 8.15am and eat them at 12.30 and they are still lovel;y and fresh.

Good luck mate !!!

You mean to say they make gyros in chicago just like they do in greece. lol!
Although I wouldnt recommend eating gyros on a healthy diet. As for fish, we have loads of fresh fish but the preparation is rediculous so I usualy eat it once a week when I go out to a restaurant. about 200-400 grams of fish. As for the bread its never white, always wholegrain.
The milk is skim milk and its a special kind because its the only milk I have found here that has the same amount of carbs as protein. As for vegetables I only eat them raw dont like them cooked.

Well I will take peanut butter out of my diet and start introducing low fat yoghurts (59cals 10/4/0 ) if its a good idea. Cut more bread out. Also for egg white I dont really want to throw the yolk away and just eat the whites unless you really recommend for me to do so. I will also take a can of tuna to work to eat. I will post yeasterdays breakdown later.

This is what my new diet should look like

Breakfast
150gr nonfat yoghurt (88.5/15/6/0)
20gr greek honey (61/0.1/16.5/0)

snack can tuna (107.2/25/0/.8)

Milko (171/18/23/0)

Main meal(will work out on the day)

preworkout (2 hours) 150gr eggs poached 220/19/0/16
or
100gr chicken 110/23/0/1.2
with 40gr brown rice (148/3.2/31/1.2)

pwo
500ml milk 275/25/24/7.5
Protein 100/20/2/1

brings an estimated total not including main meal
with eggs 1023/123/70/24 (48/27/25)
with chicken 1061/127/101/10.4 (48/38/14)

The eggs make the fat content a bit high for my liking but that just means that the main meal must be loads of protein and little or no fat

Does the above breakdown look good?
I need 35 gr of carbs before workout or else feel really tired at workout.

Whilst there is nothing “Wrong” with milk, I learned that the calories can be put to better use elsewhere. I used to drink a lot of milk, but I cut down dramatically, then stopped altogether. Here’s why…

I hear you on the protein shake with water. Yuk. I have it with water now, but i don’t enjoy it. However, you dont have to have it with water, u could just cut the amount of milk u have with your shake, to, say, 250ml. And scrap that pre workout milk as well. That achieves nothing. Wasted calories im afraid. Doing both these things would give you an extra 263 calories a day to play with. Personally, i would add 2 protien meals to your day, for example:

100g Cottage cheese and Salad – 88cals (13 P 6.9 C 0.9 F)

100g Sliced Turkey – 125cals (19 P 2.2 C 4.5 F)

Totaling : 213 cals (Less then the extra gained from milk!!!)

See my point? Keep the milk in the shake, but reduce it, and cut the pre workout milk.

That’s my advice. Also, id have a lower calorie main meal (But you know that already – just echoing other posters), and perhaps rethink the 50g peanut butter for breakfast.

Oh, and don’t worry about the bread. I eat 6 slices of brown whole wheat bread a day, and ive cut from 14% BF to 10.3% BF. So long as its good bread, it doesnt put your cals too high and your macros are still in check, then IMO it’s a good source of carbs. Maybe not the best source, but bread = sandwichs = convenience. Wrap ur sandwichs in tin foil (Aluminium foil) and they will keep in the open air till lunch time. I make them at 8.15am and eat them at 12.30 and they are still lovel;y and fresh.

Good luck mate !!!


Thanks for the advice.
I think I will definetally go for the turkey just to change from tuna ever so often. I love cottage cheese but I want to limit my dairy as much as possible since I already consume loads (milk, yoghurt). The preworkout milk is gone its history. Does sliced turkey and sliced chicken have the same carb/protein/fat percentages as a breast of turkey or chicken? I was always under the impression that they contained more fat.

So all you guys think I should consume about 1800 cals a day for someone who is 177cm tall and weighs 75kg and is 23 years of age and ofcourse goes to the gym 5 days a week?

Depends on where u get the turkey / chicken from. The stuff i get is in a packet from the supermarket, 100% meat with no added water. However, im sure that 100g cooked turkey breast would be a better option, but like you im at work all say, so the packet stuff is easier and works for me.

I defo think about 1800-1900 cals. Maybe 2000 max.

With regards cottage cheese, you will be cutting down ur milk intake, so shouldnt wory about high dairy. :nod:

Yeah if you're trying to cut that's too muchunless you're donig a lot of cardio.

Wednesdays breakdown was miserable.
All I will say is that the ratios were 33/37/30 and that the peanut butter and 40gr of rice werent needed.

Thursday
Yoghurt 150gr 89/15/6/0
Honey 40gr 115/.2/30/0

Milko 171/18/23.5/0

Main meal
150gr chicken 180/35/0/3
60gr brown rice 215/4/47.5/.3

90gr turkey 86/17/0/.5
40gr cottage cheese 31.2/5/1.3/0.5
50gr pepper 13.5/.5/3.2/.1

Onion 32gr 20/.5/4.5/.1
peppers 15gr 4/.1/.6/"
150gr chicken 180/34.5/0/3
60gr wrap 173/4/30/4.2


Yoghurt 150gr 89/15/6/0
Honey 20gr 57.6/.1/15/0

Total 1427 138/167/11.3

39/47/10

I know total calories is way below 1800 but I didnt go to gym that day and didnt really feel hungry. Also woke up this morning and felt fine.

Definetaly aiming for 1800 today though.