Transformation Diet

[jamesdunham]

Hi guys, I'm completely new to BB.com but not entirely new to lifting and proper nutrition. However, I'm not a pro either. I've entered the bb.com transformation contest, I don't really have a lot of weight or fat to lose, I just want to add as much lean muscle as I can. I'm looking for some serious critique of my diet which I have posted below and I would greatly appreciate any help.

You will find my carbs aren't as high as many would like, however this is because I am a diabetic and it is easier for me to maintain my blood sugar levels with a lower carb diet.

Thanks guys and gals!

5:00am
PROTEIN SHAKE
-8oz skim milk
-7 ice cubes
-1 scoop Optimum Nutrition Whey
-1tbsp Coffee
-1tbsp cappuccino mix

Calories-235 Protein-32g Carbs-16

WORKOUT

PWO SHAKE
-2 Scoops Whey (optimum Nutrition)
-16oz water

Calories 240 Pro-48 Carbs-6

8:30 AM
1/2 Cup Oats
5 Egg Whites
1 Whole Egg

Calories-285 Protein-26 Carbs-27

11:30AM
1 Can Tuna
1 Apple or Banana

Calories-200 Protein-20 Carbs-25-30

2:00PM
Cliff Builders Bar

Calories-270 Protein-20 Carbs-30

4:30pm
1 Can Tuna
1 Cup Brocoli

Calories-130 Protein-20 Carbs-4

7pm
4 oz chicken or turkey
2 cups of brocoli
1 slice whole wheat bread
1 tbsp all natural smuckers chunky pb

Calories-350 Protein-27.5 Carbs- 24

10:00pm or about 15minutes before bed

1 Optimum Nutrition Casein Shake

Calories-120 Protein-24 Carbs-3

Total Calories-1980 Total Protein-217.5 Total Carbs141

My workout program is below

6mile runs alternated each day with 2 mile sprints

Mon-Chest and Back
Tues-cardio only
Wed-Shoulders and Arms
Thursday-Cardio Only
Friday-Legs and Back
Saturday-Cardio Only
Sunday-Rest

Thanks for looking everyone I am looking forward to the comments and critiques!!

[ian0789]

Whats up with not counting the fat in your macro's?

Also your splint looks a bit over kill/over training. You could do something like this with the same amount of days and probably get a better workout / recovery time in.

Monday: Chest/Bi
Tuesday: Off or Cardio
Wednesday: Back
Thursday: Off or Cardio
Friday: Shoulders/Tri
Sat: Leg's
Sun: Off or Cardio

You dont need to hit back 2x times a week and you DONT want to be hitting back and legs on the same day. I used to make the same mistake and trust me it was the best thing ever to not do them on the same day. It also makes your Back and Leg days 500 times better if you ask me if you so them by its self to give you the time and workouts needed to really hit your muscles.

Your body needs time to recover and thats out side the gym and while resting. Also make sure you are getting NO LESS then .5 gram of fat x BW and that means dont get the min amount =P I dont see your fat intake but looking over your macros and adding up what you posted it looks a bit low.

[jamesdunham]

Thanks for the feedback, I guess I never really paid much attention to fat intake...I do take some omega pills but I doubt that's enough, otherwise the only fat I really take in is my pb so it probably is low, I'll make some adjustments!

Thanks!!