critique my diet, please!

[cocopuffs]

so my stats are im about 5'6 and i weigh 118.
i'm working on building muscle..and gettin little leaner.
i do cardio 6 times a week..
mondays i do back and shoulders
wednesday is arms and chest
thursday is legs
and then friday is back and/or shoulders
sat is arms and/or chest..


here is my diet and i'd appreciate your opinions..
meal 1- 1 cup of uncooked oatmeal, 4 egg whites
meal 2- peach and tuna
meal 3- 4 oz. chicken breast, yam/or 1/2 cup of brown rice
meal 4- protein shake that is around 240 calories
meal 5- 5 oz. chicken breast, 2 cups of veggies, small salad.
meal 6- casine shake(isopure 1 scoop)

i went for about a month without out eating any carbs in any of my meals except for the little carbs in my meal 4 shake. i know i know bad choice.. i learned that the hard way and lost muscle and lost 8 pounds, down to 113.. i was going through a hard time and unfortunately took my stress and everything out on my eating habits.. just has no appetite although i was still training hard. so since 2 weeks ago i have been trying to reach 120.

questions? comments? oppinions??
all appreciated.. thank you!!

[TinaC]

First of all, you are doing too much cardio for trying to build muscle. You can build muscle and lean out just from lifting. I suggest cutting down to cardio 3-4 xs a week max and focusing more on your lifting. Also, what time do you workout? Is one of your shakes post workout?
Other than that, I think your diet looks pretty good, you have coupled carbs with protein nicely with each meal, but you should probably throw in some healthy fats like alvacado or nuts along with maybe some cottage cheese for more variety.
Anyone else have any thoughts?

[cocopuffs]

Originally Posted by TinaC

First of all, you are doing too much cardio for trying to build muscle. You can build muscle and lean out just from lifting. I suggest cutting down to cardio 3-4 xs a week max and focusing more on your lifting. Also, what time do you workout? Is one of your shakes post workout?
Other than that, I think your diet looks pretty good, you have coupled carbs with protein nicely with each meal, but you should probably throw in some healthy fats like alvacado or nuts along with maybe some cottage cheese for more variety.
Anyone else have any thoughts?

thank you!
yes i figured im doing too much cardio..but i love cardio... haha.
and my shake in meal 4 is my pre workout meal. sometimes i have it right after my workout..but usually during the week it is before hand.
thank you for your opinions and comments!!

[eharte1]

I agree that you are doing a little too much cardio. Your diet looks good, so all that cardio is not needed, especially because you want to gain some muscle. And yes, some healthy fats would be nice. Also, I know you are trying to avoid carbs at night, but if you are working out in the evening then some post workout carbs are needed to replenish glycogen stores.

[sherdi]

Yes, you definitely need some healthy fats in there. Things like:

Raw nuts - almonds, walnuts, peacans, cashews, brazil nuts, pumpkin seeds, sunflower seeds etc
Natural peanut butter or other nut butters
Whole eggs
Fatty fish like salmon, sardines, trout
Fish Oil Supplements
Avocado
Olive Oil
Dark Choc!
Ground Flax or flaxseed oil/supplements

[Mizpah Matus]

I agree you need more healthy fats.

Maybe also some extra green veggies in meals 2 and 3.

And perhaps swap your protein for a low carb shake and blend it with some berries.

This will give more more fiber, vitamins and minerals as well as antioxidants - all so important when you are doing so much exercise.