Critique A Newb's Diet

[Kiwi Iron Sport]

Hi I am just getting into the iron game. I have started the Rippetoe program and am wanting to get a little feedback on my diet. I am about 180 lbs and 5 foot 10. I am not sure of my bf %. My sedentary bmr is about 1950, with an activity multiplier of 1.5 ( even though I have a desk job, I work out obv and I play tennis about 3 times per week). Trying to bulk up without gaining much fat. Let me know if this diet fits my goals

See attached file


With lunch sometimes I have to go out for work. I try to eat as healthy as I can but sometimes it is just not possible. This causes a blowout in calories but hopefully it isn't that bad if I get a salad or something (or a double meat burger, no fries or mayo and dry bread, and just eat half the bun).

I also sometimes have some sauce on my tuna and rice, this doesn't really ads a whole lot so I left it off, maybe add 100 cals per day for that.

Thanks for all your help.

[WickedElf]

hrrm seems a bit much in the carbs, and fat department but maybe its just me.

[Kiwi Iron Sport]

What should be the correct ratio of fat/protein/carbs?

[roddickfan]

Originally Posted by WickedElf

hrrm seems a bit much in the carbs

x2

[WickedElf]

not set in stone but the general consesus is 50p/40c/10f when cutting
40p/50c/15f when bulking.

[rkelly7]

Originally Posted by WickedElf

hrrm seems a bit much in the carbs, and fat department but maybe its just me.

Keep in mind that he counted fiber in his total carbs. Just glancing at it, you probably eat about 50 grams of fiber a day so that's 200 fewer calories.