Is my diet spot on or does it need tweaking?

[Tal106]

Hi guys
I'm 145lbs, 5ft 5.5", do cardio 3 times a week (just jogging/running/sprinting until i burn around 500 cals then i jump off the treadmill) as well as lifting 3 times a week, jasondb's routine:

Workout A
Squat 5x5
Bench Press 5x5
Barbell Row 5x5
Barbell Shrug 3x8
Skullcrusher 3x8
Chins 3x5-8
or Striaght Bar/Incline Curl 3x8
Hyperextention 2x10
Kneeling Cable Crunch 3x10-20

Workout B
Squat 5x5
Deadlift 1x5
Standing Press 5x5
Barbell Row 5x5 -10%
CGBP 3x8
Straight Bar or Incline Curl 3x8
Kneeling Cable Crunch 3x10-20

Anyway, i was wondering if you could tell me is my diet spot on? i seem to be gaining a pound a week which is good but i was wondering if i need to fine tune my macronutrients?

here is what i eat on a standard day:



any help appreciated, thank you

[pshickey]

Workout is fine. 1lb a week gain is too much, go for 1/2lb a week at most. 1g protein and .5lb of fat per pound of bodyweight, fill the rest with carbs, get fruits/veggies, fiber, drink water.

[wishitcouldlast]

Workout is fine. 1lb a week gain is too much, go for 1/2lb a week at most. 1g protein and .5lb of fat per pound of bodyweight, fill the rest with carbs, get fruits/veggies, fiber, drink water.

what he said... but that must be the gayest avi I have even seen.

[KenTruongTV]

hey what site is that to calculate all of that ?

[Tal106]

Thanks for the help guys, repped

hey what site is that to calculate all of that ?

www.myfitnesspal.com

i would highly reccomend it

[Sushimaster]

Thanks for the help guys, repped



www.myfitnesspal.com

i would highly reccomend it

You over-eat even for a bulk, also too much protein, read the sticky
"calculating macro &nutriment" on top of the page.

[Tal106]

i can confirm im not overeating, just weighed myself wrong yesterday. i weighed myself this morning and i have put on 0.3kg, so about 0.661387lbs

anyway, i read the sticky and changed my diet around, i've got enough fat and definitely plenty of protein, do you think im set to go with this diet?

[JimmyJonny]

I would be replacing some of your oats, cottage cheese, and rice for vegetables. Mix in some beans with the rice maybe......ya need greens too.

No way in hell I could eat all that clean food everyday, dont see how you could either being smaller.

[mjf100215]

You've given us one single day of food asking us to confirm that it's a quality diet. Are you going to eat the same thing daily?

Worry about hitting your calories and macros while eating foods that you enjoy while making decent food decisions.

[Tal106]

this is pretty much what i plan on eating all day erryday (apart from a change in meat at night, but its either grilled chicken breast, salmon or steak) eat clen tren hard brahs, im looking for a 1 way ticket to gainsville

i gained roughly 0.6lb this week but so my calories are down, but am i hitting my macros?

[WonderPug]

this is pretty much what i plan on eating all day erryday...

Why would you do that?

[Tal106]

Why would you do that?

i dont really know how to vary my diet and eat clean, im afraid to change anything. this is pretty much my only way of getting these many calories in and keeping it clean :/
but i know i can keep this diet up, and i do enjoy eating most of this food, or at least don't mind doing it

should i stick to this?

[WonderPug]

i dont really know how to vary my diet and eat clean,

What does "eat clean" mean???

[Tal106]

What does "eat clean" mean???

clean natural unprocessed food, also complex carbs only
lean meat, nuts, oats, etc, not mcdonalds and crap like that

[WonderPug]

clean natural unprocessed food, also complex carbs only

But your diet contains lots of highly processed fast food (protein "supplements" are highly processed fast foods), so I'm confused.

It's also contains lots of simply carbs (skim milk, for example), so I'm even more confused.

[Tal106]

But your diet contains lots of highly processed fast food (protein "supplements" are highly processed fast foods), so I'm confused.

It's also contains lots of simply carbs (skim milk, for example), so I'm even more confused.

i take whey because its apparently fast acting, usually in the morning to break my fast and after a workout
fair enough with the milk, but it's nice for dat der casein

anyway, i know "eating clean" is something that is heavily debated here so i don't want to start a debate
i just want to know if im getting the right macros or not :/

[WonderPug]

i take whey because its apparently fast acting, usually in the morning to break my fast and after a workout
fair enough with the milk, but it's nice for dat der casein

Why do you care about digestion speed of protein or that you consume casein?

anyway, i know "eating clean" is something that is heavily debated here so i don't want to start a debate
i just want to know if im getting the right macros or not :/

You say eating "clean" means eating unprocessed foods and only complex carbs.

You say you eat "clean".

You diet indicates that you consume lots of processed foods and simply carbs.

Please explain.

[Tal106]

Why do you care about digestion speed or of protein or that you consume casein?



You say eating "clean" means eating unprocessed foods and only complex carbs.

You say you eat "clean".

You also say you consume lots of processed foods and simply carbs.
Please explain.

i figured fast acting protein would be best after a workout? i've never saw anyone taking out a chicken breast and eating it in the locker room after their workout
i thought casein was good before bed and such since it would help avoid catabolism

again, by clean food i meant natural food sources, no fast food or microwaveable processed food
i cant really cut out milk if that's what you're implying i should do because it's more or less a staple food, same with whey, but i dont understand why it's bad

seriously though, i would prefer help with my macros rather than being debated all day

[pshickey]

There is no such thing as clean/dirty food. Just feed your body sufficient nutrients. The post workout and before bed protein myths are bro science, just hit your daily goals. Start thinking overall diet, not specific meal timing or types of food.

[WonderPug]

i figured fast acting protein would be best after a workout? i've never saw anyone taking out a chicken breast and eating it in the locker room after their workout
i thought casein was good before bed and such since it would help avoid catabolism

You believe in myths.

again, by clean food i meant natural food sources, no fast food or microwaveable processed food
i cant really cut out milk if that's what you're implying i should do because it's more or less a staple food, same with whey, but i dont understand why it's bady

You're confused.

[Tdiguy]

i think someone is a lifetime flex mag reader lol

[DFS200]

This a very frustrating thread to read

[Tal106]

so can anyone actually tell me what's wrong with my diet instead of making unconstructive remarks?
should i switch more protein to carbs or will i be fine as it is?
im thinking since i do pretty intense cardio 3 times a week, and that because my weight lifting sessions last a while i should maybe load up on more carbs?

[pshickey]

What we are trying to say is your view on nutrition in general is way off. Read and learn... http://www.bodyrecomposition.com/articles

[WonderPug]

so can anyone actually tell me what's wrong with my diet instead of making unconstructive remarks?

Many of the comments are constructive.

Anyway, you need to start learning the basics about nutirtion. To do so, please read this.

[Tal106]

i have read that and im still making adjustments

im just having a really hard time finding the right things to eat, i need more foods with carbs and a little more healthy fats

[WonderPug]

i have read that and im still making adjustments. im just having a really hard time finding the right things to eat, i need more foods with carbs and a little more healthy fats

If only you would really read the stickies, then you would understand what you're doing wrong and also how to fix the problems.

[Tal106]

Yo guys, i spent a long time reviewing my diet and calcualting my needs, im still a little over protein but not too much i think, my carbs are apparently adequate for my level of activity

also, i have enough fats but im not sure if i have the right amount of each fat? (saturated, polyunsaturated, monounsaturated)

here is my diet, hope you can tell me if its okay

[mjf100215]

You have a really boring food life. Really.

Stop over-engineering food. If you're 3grams over or under on something, your body isn't going to suddenly stop working. If you replace broccoli with spinach, your body won't start a revolution.

While I think making quality food choices is great, eating the same meal day after day because you're afraid to deviate so you don't get 1 extra gram of fat in your diet is only going to cause you to get frustrated and bored and possibly just get sick of eating right and resent it.

And you obviously didn't read the stickies provided or you'd realize that many of the comments actually are constructive and that the questions you're asking are kinda silly. I came from the chicken/rice/broccoli crew and now realize that I was just being silly too.

What you're trying to do is only hard because you're making it hard.