Comments on my diet

[Basquiat]

Hi

I am back at the gym, after a good couple of years, trying lose some fat and add some muscle. I hit the weights 3 times a week with 20min cardio every other day and one rest day.

A typical day out of my diet looks something like this (I have enough variation) and I am trying to do 3,000 calories per day.
I would appreciate any comments and suggestions.

Breakfast:
1 cup oats
Half cup mixed berries
Small hand full of nuts
Banana
Cup coffee
15ml flax seed oil
+ 500ml water

Per workout:
1 scoop Whey protein
Teaspoon glutamine
Handful of raisins

Post workout:
1 scoop Whey protein
1/4 cup oats
Banana
Tablespoon peanut butter
Teaspoon creatine
Teaspoon glutamine
Tablespoon lecithin granules
+ 500 ml water

Lunch:
2 slices whole grain bread
Cottage cheese
Apple
+ 500ml water

Dinner:
Large chicken breast (skinless)
Cup brown rice
Cup veg
+ 500ml water

Late night:
Glass milk
Tablespoon flaxseed oil

[EB68]

What was the question? IMO it doesn't matter what you eat as long as you are getting enough protien/fats and staying below your maintenance level of calories. I also eat real food, and keep the supplements to a minimum. Are you losing weight? 3,000 calories per day is alot for your size to cut on. I try to hit 2300/2400 per day but I don't do any cardio either.

[Basquiat]

What was the question? IMO it doesn't matter what you eat as long as you are getting enough protien/fats and staying below your maintenance level of calories. I also eat real food, and keep the supplements to a minimum. Are you losing weight? 3,000 calories per day is alot for your size to cut on. I try to hit 2300/2400 per day but I don't do any cardio either.

No specific question...just asking for comments and suggestions if I am missing something.
I am trying to add 11 pounds while reducing my fat %.
My maintenance level is about 2,500 calories.

[Tifflex]

How are you tracking calories? What you've listed doesn't appear to be 3,000 cals. Fats appear to be low as well.

I would add a protein source to breakfast.

[Basquiat]

How are you tracking calories? What you've listed doesn't appear to be 3,000 cals. Fats appear to be low as well.

I would add a protein source to breakfast.

I initially used USDA to calc the calories for my meals, I don't keep track daily.
For fats I have; 30ml flaxseed, tablespoon peanut butter, nuts.
I often have another tablespoon peanut butter or mayonnaise at lunch.

When having oats for breakfast I add nuts for protein or I'll have muesli with nuts and plain yoghurt.
You think more is needed at breakfast?

[ntrllftr]

A "small handfull of nuts" for protein at breakfast is not enough!! IMO... Protein should be high in the morning.
You are relying too much on protein drinks throughout the day.

[Basquiat]

A "small handfull of nuts" for protein at breakfast is not enough!! IMO... Protein should be high in the morning.
You are relying too much on protein drinks throughout the day.

Thanks for the feedback.
I have 1 scoop whey (20g protein) twice a day. I thought that was not too much in terms of supplements?

What do you guys typically have for breakfast? Do you have fish or do you have a shake to up the protein?

For lunch I often have some tuna...which is probably better than the cottage cheese.

And here I was, thinking that I am eating like an animal....

[ntrllftr]

I guess what I meant was that you barely get any protein at breakfast then your first two meals are protein drinks.
I typically have oatmeal and a protein drink in the morning. No more drinks the rest of the day though. I am a believer in eating protein rather than drinking it when possible. So, to have two a day isn't really relying on it, but rather, not having any real food inbetween the two of them is the problem that I see. If this makes sense.

[Basquiat]

I guess what I meant was that you barely get any protein at breakfast then your first two meals are protein drinks.
I typically have oatmeal and a protein drink in the morning. No more drinks the rest of the day though. I am a believer in eating protein rather than drinking it when possible. So, to have two a day isn't really relying on it, but rather, not having any real food inbetween the two of them is the problem that I see. If this makes sense.

Yup, that makes sense. Thank you.

[EB68]

I had four scrambled eggs, 8 strips of bacon, one slice wheat toast with a tablespoon of peanut butter and 3 pancakes for breakfast. And I am cutting right now, I eat alot more when trying to add some mass.

[EjnarKolinkar]

Thanks for the feedback.
I have 1 scoop whey (20g protein) twice a day. I thought that was not too much in terms of supplements?

What do you guys typically have for breakfast? Do you have fish or do you have a shake to up the protein?

For lunch I often have some tuna...which is probably better than the cottage cheese.

And here I was, thinking that I am eating like an animal....

Rough guideline, 1g protein a pound, .45g fat pound, compose the rest of your calories as you see fit, usually carb, but could be more protein and fat.

This thread is helpful: http://forum.bodybuilding.com/showth...hp?t=121703981

Measuring what you eat in some way, and make changes up or down in calories until you are gaining slowly. 1-3 pounds a month is reasonable.

[Tifflex]

Thanks for the feedback.
I have 1 scoop whey (20g protein) twice a day. I thought that was not too much in terms of supplements?

What do you guys typically have for breakfast? Do you have fish or do you have a shake to up the protein?

For lunch I often have some tuna...which is probably better than the cottage cheese.

And here I was, thinking that I am eating like an animal....

I typically have egg whites and 1-2 whole eggs. Some mornings I make a shake with whey protein, berries, and greek yogurt.

[ironwill2008]

Hi

I am back at the gym, after a good couple of years, trying lose some fat and add some muscle. I hit the weights 3 times a week with 20min cardio every other day and one rest day.

A typical day out of my diet looks something like this (I have enough variation) and I am trying to do 3,000 calories per day.
I would appreciate any comments and suggestions.

Breakfast:
1 cup oats
Half cup mixed berries
Small hand full of nuts
Banana
Cup coffee
15ml flax seed oil
+ 500ml water

Per workout:
1 scoop Whey protein
Teaspoon glutamine
Handful of raisins

Post workout:
1 scoop Whey protein
1/4 cup oats
Banana
Tablespoon peanut butter
Teaspoon creatine
Teaspoon glutamine
Tablespoon lecithin granules
+ 500 ml water

Lunch:
2 slices whole grain bread
Cottage cheese
Apple
+ 500ml water

Dinner:
Large chicken breast (skinless)
Cup brown rice
Cup veg
+ 500ml water

Late night:
Glass milk
Tablespoon flaxseed oil

If there is even 2000 calories here, I'd be surprised.

Where's the red meat? Potatoes? Pasta? Veg? Dietary fat?

.... I don't keep track daily.

If you plan to make consistent gains, ^^^^this must change.

[dungeonmistress]

If you're trying to cut, a "handful" of nuts and a "handful" of raisins have a lot of calories, neither of which can be tracked accurately unless you've grabbed a handful, weighed them both out and continue to grab about the same amount each time.

[Basquiat]

Thanks for all the input.
I'll keep track daily and revise the diet.

I also found a sample meal plan under the nutrition section (ectomorph diet bulk plan).
Sorry, I can't post links yet.
I'll use that as reference point.

[evo3129]

I had four scrambled eggs, 8 strips of bacon, one slice wheat toast with a tablespoon of peanut butter and 3 pancakes for breakfast. And I am cutting right now, I eat alot more when trying to add some mass.

no shyte? That's heaps.

I have pretty much the same breakfast as the OP but with some milk and a scoop of whey in the oatmeal

Personally, I think the OP's diet is good. It's pretty much what I eat but I also include a couple of large glasses of raw juice made from whatever fruit and veg is in season. And my dinner is a bit more meat and potatoes. I'm not trying to lose weight though.

[KenJenkinsII]

If you're trying to cut, a "handful" of nuts and a "handful" of raisins have a lot of calories, neither of which can be tracked accurately unless you've grabbed a handful, weighed them both out and continue to grab about the same amount each time.

Yeah I am cutting right now also and I love almonds but if I eat them I can tell you exactly how many I eat. The My fitness pal app is a great way to track if you don't have something already.

[EjnarKolinkar]

no shyte? That's heaps.

I have pretty much the same breakfast as the OP but with some milk and a scoop of whey in the oatmeal

Personally, I think the OP's diet is good. It's pretty much what I eat but I also include a couple of large glasses of raw juice made from whatever fruit and veg is in season. And my dinner is a bit more meat and potatoes. I'm not trying to lose weight though.

OP is trying to gain 11 pounds.

[EB68]

no shyte? That's heaps.

I have pretty much the same breakfast as the OP but with some milk and a scoop of whey in the oatmeal

Personally, I think the OP's diet is good. It's pretty much what I eat but I also include a couple of large glasses of raw juice made from whatever fruit and veg is in season. And my dinner is a bit more meat and potatoes. I'm not trying to lose weight though.

I only eat 2300/2400 calories per day. IMO eating real food is better than a bunch of powder and suppliments, but whatever works for each person is what is best. I cannot live on chicken breast oatmeal and rice myself.

[Basquiat]

no shyte? That's heaps.

I have pretty much the same breakfast as the OP but with some milk and a scoop of whey in the oatmeal

Personally, I think the OP's diet is good. It's pretty much what I eat but I also include a couple of large glasses of raw juice made from whatever fruit and veg is in season. And my dinner is a bit more meat and potatoes. I'm not trying to lose weight though.

Thank you. I'll double check my calc to make sure it does add to 3000 calls.
Also have a glass of fruit juice at breakfast and 4 slices (not 2 as I said) of rye, whole wheat or whole gain at lunch.

[Basquiat]

Yeah I am cutting right now also and I love almonds but if I eat them I can tell you exactly how many I eat. The My fitness pal app is a great way to track if you don't have something already.

I also count the almonds. I have an app 'MyNetDiary' which I'll start using again.

[Basquiat]

I only eat 2300/2400 calories per day. IMO eating real food is better than a bunch of powder and suppliments, but whatever works for each person is what is best. I cannot live on chicken breast oatmeal and rice myself.

I agree on food is better than powder. I only have one serving whey, 2 scoops, per day.
The most practical time for me to go to the gym is at 12h00. I'll take a look at the diet during the day and probably add another meal of real food.

I don't always have oats for breakfast. Scramble eggs, protein pancakes, muesli, Pronutro etc.
And for dinner, it's either chicken breast, sirloin steak fish or pasta.
I also have broccoli, sweet potato etc. that was just a example of a typical day....but I do have variation.

[EB68]

Variation is good. I love oatmeal, but it is high in carbs. I try to keep my carbs low and protien/fat high and all of it within my calorie requirements. I eat alot of fish/steak/venison/ground beef/eggs/bacon for protien, and very little bread, pasta, potato or rice. I hate chicken myself but I do eat it some.
I love peanut butter too.

[2nd_chance]

That list doesn't seem anywhere near 3,000 cals. Something is fishy here.

[Basquiat]

Variation is good. I love oatmeal, but it is high in carbs. I try to keep my carbs low and protien/fat high and all of it within my calorie requirements. I eat alot of fish/steak/venison/ground beef/eggs/bacon for protien, and very little bread, pasta, potato or rice. I hate chicken myself but I do eat it some.
I love peanut butter too.

I am going for 25% fat, 55% carbs and 20% protein

[Basquiat]

That list doesn't seem anywhere near 3,000 cals. Something is fishy here.

I'll redo the calc. A while back worked out a couple of variations on each meal which would add up to 3,000 cals...I might have deviated without realizing.

Ps. Nice profile pic

[EB68]

I am going for 25% fat, 55% carbs and 20% protein

Why the high carb low protien/fat intake? I have always read that you need at least 1 gram of protien per pound of bodyweight and .5 grams of fat per pound of bodyweight. For losing fat and building muscle I try to keep the protien to at least 200 grams per day and fat around 90 grams while keeping the carbs as low as possible. Interested in your reasoning though.

[2nd_chance]

I'll redo the calc. A while back worked out a couple of variations on each meal which would add up to 3,000 cals...I might have deviated without realizing.

Ps. Nice profile pic

That's the biggest change you need to make - just knowing what you have coming in.You can't make adjustments if you don't know where you are.

And like pointed out above, 55% carbs is way too high IMO.

Thx.

[Basquiat]

That's the biggest change you need to make - just knowing what you have coming in.You can't make adjustments if you don't know where you are.

And like pointed out above, 55% carbs is way too high IMO.

Thx.

Using calories calc, I got to 3000 cals. Then said 176 lbs x 1g protein * 4 cals per g protein = 704 cals required from protein.
704 / 3000 = 23% cals from protein.
Guess I rounded than down to 20% and then did a split of 25% fat and 55% carbs.

Keeping in mind I am trying to add 11lbs, would a 25% fat, 50% carb and 25% protein be better...or is that still too much carbs?
What's your split like?

[Basquiat]

Why the high carb low protien/fat intake? I have always read that you need at least 1 gram of protien per pound of bodyweight and .5 grams of fat per pound of bodyweight. For losing fat and building muscle I try to keep the protien to at least 200 grams per day and fat around 90 grams while keeping the carbs as low as possible. Interested in your reasoning though.

My reply to 2nd_chance has my calc of how I got to the split.
Using your fat calc and protein (which is the same I used), this is what I get:

Fat: 176 lbs x 0.5g fat x 9 cals per g fat = 792 cals
792 / 3,000 = 26% cals from fat

Protein: 176 lbs x 1gram protein x 4 cals per g protein = 704 cals from protein
704 / 3,000 = 23% cals from protein

Would you suggest a 25%, 50%, 25% split?
From your and 2nd_chance's replies, it sounded as if I am way too high on carbs...but from the calcs 50% seems ok?