View Full Version : Rate my diet

07-21-2009, 09:24 AM
I am constantly working on my daily diet, I would appreciate any tips. I will try to provide as much information as I can, if I miss something,let me know and I will add it. My diet's purpose is to help me build muscle while maintaining a lean physique.

I am 23 years old
158 lbs
My BMR: 1827.51 = daily calorie needs: 2832.64
My capabilities in action include running a 7:40 mile, benching 100lbs, curling 30lbs, I don't know my squat cuz I do reps over weight.
I am considerably active.

Estimated daily protein: 235.5g - 314g
Estimated daily carbs: 150-200g
Estimated daily fat: 50g

My Gerenal Diet Guidelines: I am an avid clean food ingester
1 Carb = 30-45g
1 protein = 25g
1 Dairy = 8oz
1 Fruit = 1 cup/1 medium fruit
1 Vegetable = 1 cup cut or 2 cups leafy greens
1 fat = 15g

Meal 1: 1 Carb, 1 Protein, 1 Dairy, 1 Fruit

Snack: (takes place during workout) = 1 protein/cliff bar and protein shake = 2 protein, 1 simple carb

Meal 2: 3 Protein, 2 Vegetable

Snack: 1 Fruit OR 1 Vegetable OR 1 Protein

Meal 3: 1 Carb, 3 Protein, 1 Vegetable, 1 Dairy, 1 fat

Some questions I have:
I want to keep my general carb rate low, which is why I only have 2 servings. I know one should certainly come at breakfast, but I don't know if the second would be better served at the third meal, after the workout and post workout meal, or if is better more towards dinner, just a few hours before bed time.

Should I worry that I am not getting enough fats in my diet?

07-21-2009, 09:44 AM
Honestly it doesn't look like much food. I would change your 2nd snack to a meal and then add another meal in there. That snack where you are just ingesting fruit or just ingesting protein or whatever... you need to be ingesting carbs and protein or protein and fat at the same time.

I would go for 5 or 6 meals a day. I would also monitor my progress and adjust accordingly ie if I wasn't gaining weight I'd add more food, or if was putting on too much fat then I would either raise my activity level or cut back on my food. Anyhow my guess is whatever your doing it requires more food... I'm 6'2" and I can't imagine being 156 lbs you gotta be thin as hell. Even at 200 lbs I look small.