Hello all!

I've been working out for about 9 months now with fairly good results, but not really acheiving anything more than an "average" physique (maybe it's just my opinion, maybe i'll post some pics..). Recently I've stumbled upon this website and after reading lots of stuff I started to look at my diet real close. After I logged my diet for a few days I realized I wasn't getting anywhere near the amount of calories I should be getting, something like 1300 or 1400, and very low on carbs... (curse the low carb diet craze!)

Anyway here is what I eat now. Just wondering if anyone sees any glaring mistakes. My goals are to add some muscle slow without putting on excessive fat. Here are my current stats... 5' 10'' 170 - 175 lbs, 8% BF ( I really don't know about BF%. I had it measured twice at my gym and it was 7.6 once and 8 the next time. When I see pics of ppl with 8% BF they looked really ripped, I don't really look like that unless I really flex etc... again I need to post some pics)

6:45 am - 1whole egg, 5 egg whites, .5cup uncooked oatmeal, 1tbsp peanut butter
9:30 am - 1 cup ff cottage cheese, .25cup uncooked oat groats
Noon - Mixed salad greens and veggies, romain, spinach, 1 chicken breast
2:45 pm - 1 cup ff cottage cheese, .25cup uncooked oat groats
5:45 pm - 1 serving Keto Banana Nut Hot Cereal and .5cup uncooked oatmeal
6:15 go to gym
7:30 - 1 cup of some high gi cereal, usually smart start w 1/4c skim milk
7:30 - 1/2 Serving Myoplex Original w/ banana & tbsp peanut butter
9:30 - 1/2 Serving Myoplex Original .5c ff cottage cheese

I usually alternate the 9:45 and 2:45 meals with a MRP and Whey shake instead of the cottage cheese and oatmeal.

It should total up to approx. 2100 calories with a 20/40/40 split.


I do weights M W F and Cardio 20 - 30 minutes Tue and Thurs and sometimes Saturday

Any comments welcome. Thanks!

So far I've been doing my new "diet" for a little over a week. I've gained some weight, probably about 5lbs. I'm assuming it's becuase my metabolism was rather slow from the 1300-1400 calorie diet that I was eating before. Sound about right? I'm going to keep up on it for another week and see what happens. If I gain another 5lbs. I'll probably cut back a few calories and monitor again.

Sound about right anyone?


*bumps thread*

Critique in Bold.


6:45 am - 1whole egg, 5 egg whites, .5cup uncooked oatmeal, 1tbsp peanut butter
Good...make sure thats natty (natural) PB

9:30 am - 1 cup ff cottage cheese, .25cup uncooked oat groats
oat groats :confused:assuming thats oatmeal...ok. Consider adding some green veggies.

Noon - Mixed salad greens and veggies, romain, spinach, 1 chicken breast
Add 1tbsp of Olive oil to the salad

2:45 pm - 1 cup ff cottage cheese, .25cup uncooked oat groats
Same as above

5:45 pm - 1 serving Keto Banana Nut Hot Cereal and .5cup uncooked oatmeal
Nix the cereal, add protein...tuna would be a decent choice.

6:15 go to gym

7:30 - 1 cup of some high gi cereal, usually smart start w 1/4c skim milk
You want your Myoplex here for your PWO shake...or make your own. 50% dextrose / 50% maltodextrin and whey protein in a 2:1 ratio.

7:30 - 1/2 Serving Myoplex Original w/ banana & tbsp peanut butter
A low GI carb would be better aka Oats, and lean protein.

9:30 - 1/2 Serving Myoplex Original .5c ff cottage cheese
Nix the Myoplex, replace with EFAs (Fish oil caps, or Flaxseed Oil)

I usually alternate the 9:45 and 2:45 meals with a MRP and Whey shake instead of the cottage cheese and oatmeal.
Try not to do this...you need real food.

It should total up to approx. 2100 calories with a 20/40/40 split.

So far I've been doing my new "diet" for a little over a week. I've gained some weight, probably about 5lbs. I'm assuming it's becuase my metabolism was rather slow from the 1300-1400 calorie diet that I was eating before. Sound about right? I'm going to keep up on it for another week and see what happens. If I gain another 5lbs. I'll probably cut back a few calories and monitor again.

Sound about right anyone?

*bumps thread*
Don't worry about it. Basically, you gained water / glycogen weight from eating carbs again. Just to put it into perspective, I gain at least 10lbs coming off of a low carb cycle.

Yes oat groats are oatmeal. That's what they're called before they get steamed and rolled, (think regular oatmeal). The groats take longer to cook and have a similar texture as rice, very very tasty.

Also the Keto Hot cereal is a low carb/high protein cereal. 17g protein and 14g carbs 9 of them are fiber. I'll switch it up though and start eating tuna, tuna/salmon mixes really well with oatmeal.

Thanks for the suggestions.

btw. is flax seed an EFA? I've started adding it to my oatmeal and cottage cheese.

Yes oat groats are oatmeal. That's what they're called before they get steamed and rolled, (think regular oatmeal). The groats take longer to cook and have a similar texture as rice, very very tasty.

Also the Keto Hot cereal is a low carb/high protein cereal. 17g protein and 14g carbs 9 of them are fiber. I'll switch it up though and start eating tuna, tuna/salmon mixes really well with oatmeal.

Thanks for the suggestions.

btw. is flax seed an EFA? I've started adding it to my oatmeal and cottage cheese.
Flaxseeds and Flaxseed oil contain EFAs.

Good luck. Keep us posted.