Diet Spacing Question

[stromie]

I am currently on a cut (as most people seem to be) and I have been seeing progress since I started to consistently go to the gym and revamp my diet. My cardio has been sporadic at best but results seems to still be coming. Anyways, I wanted to post my typical days diet and see if people would advise spacing it differently.

I am currently about 195 lbs and unsure of body fat %.

Here is the typical for lifting days:

Stats from FitDay and approximate values
Food (Cals Fat Carbs Protein)

Breakfast:
1 cup oatmeal ( 291 5 51 12)
1/2 cup raisins ( 218 0 57 2)
Splenda

Snack:
Banana ( 109 1 28 1)

Lunch:
Chicken breast (~6-7 oz) ( 206 4 0 39)
2 pieces pumpernickel bread ( 160 2 30 6)

Snack:
1 can (6.5 oz) Tuna ( 150 1 0 33)

Workout

PWO:
2 scoops ATW ( 204 2 2 48)
1 banana ( 109 1 28 1)

Dinner:
4 egg whites ( 66 0 1 14)
2 whole eggs ( 149 10 1 12)
~ 6-7 oz chicken breast ( 206 4 0 39)

Random:
~12-16 oz orange juice w/calcium and vitamin D ( 195 0 47 3)

Total

Cals Fat (14%) Carbs (44%) Protein (42%)
2061 31 245 210

Any advice or suggestions would be much appreciated

Thanks!

-Stromie

[txitalian]

The first thing I notice is where are the vegetables?? In addition to the vitamins and minerals they provide, they will help you feel fuller between meals and are extremely low on calories.


Jason

[stromie]

Good point man. For a while there I kept on forgetting to eat my veggies even though I love eating them (broccoli, green beans, cauliflower). I just started remembering to eat them over the past few days and forgot (common problem with me!) to put them on my list.

I'm also going to start going with a multi vitamin soon to fill in any holes in my vitamin and mineral spread. Not saying I won't try to get everything from foods, but better safe than sorry.

[slush_puppy]

Two things:

1. 14% calories from fat is really low, you should probably raise that some. Try flax oil or natural PB.
2. 65g protein is a lot at dinner. How about getting those eggs in at breakfast where you have no protein?

[Gordo]

Originally Posted by stromie

I am currently on a cut (as most people seem to be) and I have been seeing progress since I started to consistently go to the gym and revamp my diet. My cardio has been sporadic at best but results seems to still be coming. Anyways, I wanted to post my typical days diet and see if people would advise spacing it differently.

I am currently about 195 lbs and unsure of body fat %.

Here is the typical for lifting days:

Stats from FitDay and approximate values
Food (Cals Fat Carbs Protein)

Breakfast:
1 cup oatmeal ( 291 5 51 12)
1/2 cup raisins ( 218 0 57 2)
Splenda

Include a complete protein (cottage cheese, 5 egg whites + 1 whole egg, chicken, salmon, etc... )
back off the raisins a little especially if made with hydrogenated oils
fish oils

Snack:
Banana ( 109 1 28 1)


Lunch:
Chicken breast (~6-7 oz) ( 206 4 0 39)
2 pieces pumpernickel bread ( 160 2 30 6)

Plus some fish oil caps (EFA's) or flaxmeal

Snack:
1 can (6.5 oz) Tuna ( 150 1 0 33)

Carbs? brown rice would be good here ESPECIALLY pre-workout or you'll run out of gas.

Workout

PWO:
2 scoops ATW ( 204 2 2 48)
1 banana ( 109 1 28 1)

Throw some oats in there (.5 cup dry would be good) Are you just using water?

Dinner:
4 egg whites ( 66 0 1 14)
2 whole eggs ( 149 10 1 12)
~ 6-7 oz chicken breast ( 206 4 0 39)

back off 1 whole egg.
add some fish caps or flaxmeal

Salad with oliveoil based dressing?

Random:
~12-16 oz orange juice w/calcium and vitamin D ( 195 0 47 3)

I'd probably go with an Orange instead of juice but that's a personal thing.

Total

Cals Fat (14%) Carbs (44%) Protein (42%)
2061 31 245 210

Any advice or suggestions would be much appreciated

Thanks!

-Stromie

What's your height?

You can use http://www.mybodycomp.com/ for a rough-ish measure as to bodyfat % (+/- several points)