Rough diet layout - suggestions?

[Razor]

I've come up with a very rough idea of what I'm going to eat while starting Max-OT. I'm sure it could use some changes, though. I know I definitley have too little calories and probably too much sodium. If anyone could give me some suggestions on it, I'd appreciate it.

Breakfast:
Oatmeal (regular): 1 serving, 100 cals, 20 from fat, 0 total fat, 0 sat fat, 0 cholesterol, 80 sodium, 19 carbs, 3 fiber, 0 sugar, 4 protein
Egg (jumbo): 2 servings, 180 cals, 100 from fat, 10 totl fat, 4 sat fat, 540 cholesterol, 160 sodium, 2 carbs, 0 fiber, 0 sugar, 16 protein (That's both servings. Not just one)
100% OJ: 1 serving, 110 cals, 0 from fat, 0 total fat, 0 sat fat, 0 cholesterol, 25 sodium, 24 carbs, >1 fiber, 23 sugar, 3 protein

In-Between:
Special-K Bar: 1 serving, 90 cals, 15 from fat, 1.5 total fat, 1 sat fat, 0 cholesterol, 100 sodium, 18 carbs, >1 fiber, 9 sugar, 2 protein

Lunch:
Tuna Sandwhich: 1 serving, 290 cals, 20 from fat, 2.5 total fat, 0 sat fat, 90 cholesterol, 250 sodium, 26 carbs, 0 fiber, 6 sugar, 42 protein
Apple: 1 serving, 81 cals, 21 carbs, 4 fiber, not sure on the sugar or protein levels

In-Between:
Powerbar Protein Plus: 1 serving, 290 cals, 45 from fat, 5 total fat, 2.5 sat fat, 5 cholesterol, 220 sodium, 38 carbs, 1 fiber, 21 sugar, 24 protein

Dinner:
Boca Burger: 1 serving, 90 cals, 10 from fat, 1.5 total fat, 0 sat fat, 0 cholesterol, 440 sodium, 6 carbs, 4 fiber, 0 sugar, 13 protein
Broccoli w/ fat free cheese: 1 serving, 55 cals, 0 from fat, 0 total fat, 0 sat fat, 0 cholesterol, 330 sodium, 6 carbs, 2 fiber, 2 sugar, 7 protein

In-Between:
Yoplait Light Yogurt: 1 serving, 100 cals, 0 from fat, 0 total fat, 0 sat fat, >5 cholesterol, 85 sodium, 19 carbs, 0 fiber, 14 sugar, 5 protein

Totals: 1467 cals, 210 from fat, 20.5 total fat, 7.5 sat fat, >640 cholesterol, 1690 sodium, 200 carbs, >20 fiber, 75 sugar, 116 protein

Edit: A few things I forgot... I weigh 158, I'm 6'3 and I'm looking to gain muscle, not lose weight.

[Rockman]

Razor, from looking at you caloric & protein intake and your goal to put on muscle not lose weight, I'd suggest you up your calories and protein. Maybe with each meal supplement it with a protein shake. Three shakes a day will add about 360 calories and 66 g of protein. Even this may not be enough.

I'm 38 years old, 6'3, 258 lbs and I shoot for atleast 2000 cal/day with 200 carbs/200 protein/ and low fat. Basically the 40/40/20 plan and I'm losing weight with a lower metabolism then you, I would think.
But everybody is different.

[Jono]

1467 calories and you expect to put on muscle?

consume at least 2200 calories a day

aim for 250-300 carbs
200 + protein

[Razor]

Like I said, I'm sure that's too little. That's why I posted it here to get suggestions. Thanks for the suggestions, guys. Anyone else have any input?

[Jono]

in bold below

Originally Posted by Razor

I've come up with a very rough idea of what I'm going to eat while starting Max-OT. I'm sure it could use some changes, though. I know I definitley have too little calories and probably too much sodium. If anyone could give me some suggestions on it, I'd appreciate it.

Breakfast:
Oatmeal (regular): 1 serving, 100 cals, 20 from fat, 0 total fat, 0 sat fat, 0 cholesterol, 80 sodium, 19 carbs, 3 fiber, 0 sugar, 4 protein
Egg (jumbo): 2 servings, 180 cals, 100 from fat, 10 totl fat, 4 sat fat, 540 cholesterol, 160 sodium, 2 carbs, 0 fiber, 0 sugar, 16 protein (That's both servings. Not just one)
100% OJ: 1 serving, 110 cals, 0 from fat, 0 total fat, 0 sat fat, 0 cholesterol, 25 sodium, 24 carbs, >1 fiber, 23 sugar, 3 protein

have 1/2 cup to 2/3 cup cooked oatmeal with water
drop the oj and eat 8-10 egg whites

In-Between:
Special-K Bar: 1 serving, 90 cals, 15 from fat, 1.5 total fat, 1 sat fat, 0 cholesterol, 100 sodium, 18 carbs, >1 fiber, 9 sugar, 2 protein

get rid of the bar.
have a lean chicken source with 2-3 cups green beans and a grapefruit or green apple

Lunch:
Tuna Sandwhich: 1 serving, 290 cals, 20 from fat, 2.5 total fat, 0 sat fat, 90 cholesterol, 250 sodium, 26 carbs, 0 fiber, 6 sugar, 42 protein
Apple: 1 serving, 81 cals, 21 carbs, 4 fiber, not sure on the sugar or protein levels

drop the bread and have a full can of tuna.. or a can and a half with a green apple or banana


In-Between:
Powerbar Protein Plus: 1 serving, 290 cals, 45 from fat, 5 total fat, 2.5 sat fat, 5 cholesterol, 220 sodium, 38 carbs, 1 fiber, 21 sugar, 24 protein

get rid of the bar. baked sweet patato with lean chicken

Dinner:
Boca Burger: 1 serving, 90 cals, 10 from fat, 1.5 total fat, 0 sat fat, 0 cholesterol, 440 sodium, 6 carbs, 4 fiber, 0 sugar, 13 protein
Broccoli w/ fat free cheese: 1 serving, 55 cals, 0 from fat, 0 total fat, 0 sat fat, 0 cholesterol, 330 sodium, 6 carbs, 2 fiber, 2 sugar, 7 protein

6 oz chicken breast, 1 cup brown rice, have one large green pepper

In-Between:
Yoplait Light Yogurt: 1 serving, 100 cals, 0 from fat, 0 total fat, 0 sat fat, >5 cholesterol, 85 sodium, 19 carbs, 0 fiber, 14 sugar, 5 protein

have a lean chicken or tuna with a grape fruit

Totals: 1467 cals, 210 from fat, 20.5 total fat, 7.5 sat fat, >640 cholesterol, 1690 sodium, 200 carbs, >20 fiber, 75 sugar, 116 protein

Edit: A few things I forgot... I weigh 158, I'm 6'3 and I'm looking to gain muscle, not lose weight.

[Razor]

Alright, thanks for the additional suggestions. Anyone else have anything to add?

[Glamdring]

Originally Posted by Razor

Alright, thanks for the additional suggestions. Anyone else have anything to add?

http://www.hussman.org/fitness/#basics

Great read and he has a nice little calculator that helps you figure out your BMR and what amount of calories you should consume to lose weight, maintain, or gain.

[Razor]

Thanks for the link.