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Calorie Guy
02-04-2007, 07:05 PM
Stats:

Age: 16yr
Weight: 132lb
Height: 5'5
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Breakfast Workout and Organizational Plan

- Wake up at 8:00 a.m.
- Stretch upper and lower body for 10m
- Take 1 large bowl of 300ml Vector cereal and 200ml of Skim milk (approx. 13g protein, 54g carbohydrates, and 2.3g of fat), and also have 2 banana's (approx. 2g protein, 54g carbohydrates, and 0g fat).
- Take 5g creatine monohydrate
- In morning take multi vitamin/mineral supplement
- In morning take EFAs

1. Walk to the YMCA. Approximately 1h
2. At 9:15 a.m. Workout; approximately 1h
3. Walk home, arrive at 11:15 a.m.


Anabolic meals after workout
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1.) Immediately after workout have a 435ml Gatorade shake with 1 scoop of whey protein powder and 5g creatine (approx. 16g protein, 27.8g carbohydrates, and 0.9g fat).
2.) 30 minutes after meal 1, consume: 1 baked potato, and 1 fillet of sole fish (grilled), (approx. 16.7g protein, 24g carbohydrates, and 2.2g fat).
3.) 1h after meal 2, consume: 1 cup of 1% skim milk, with 1 scoop of whey protein powder (approx. 24g protein, 12g carbohydrates, and 2.5g of fat).
4.) 1 1/2 hours later consume a sandwich consisting of, 2 slices white bread, tuna, and 1 tbsp of miracle whip, and 2 eggs (approx. 31g protein, 36g carbohydrates, and 10g fat).
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- In the afternoon take EFAs
- At 2:15 p.m. continue diet and exercise organizational program.

Other Four Meals of the Day
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5.) Have a slice of whole grain bread with 1tbsp of miracle whip and a can of tuna (approx. 18g protein, 21g carbohydrates, and 6g of fat). Have 5g creatine. Wait 20m.
6.) At 2:35 p.m. play basketball for 45m or go jogging. Have 1 tbsp of honey (approx. 64kcal, 17g carbohydrates). Wait 10m.
7.) At 3:30 p.m. use speed bag for 15m. Have 1 tbsp of honey (approx. 64kcal, 17g carbohydrates).
8.) At 4:30 p.m.have half a can of peas with 2 hard-boiled eggs (approx. 16.75g protein, 14.3g carbohydrates, and 10g fat). Wait 2 1/2 hours.
9.) At 7:00 p.m. have 1 cup of 1% skim milk, 2 cups of salad ; 4 tbsp of Kraft signature balsamic vinagrette calorie wise dressing, and 2 pork souvlaki (approx.35.4g protein, 9g carbohydrates, and 18g fat). Wait 2 1/2 hours.
10.) At 9:30 p.m. have 1 cup of 1% skim milk with 1/2 can of tuna (approx. 14.5g protein, 12g carbohydrates, and 2.5g fat).

- At this time wait 1 1/2 hours before sleep.

Based on a 1800 kilocalorie diet.

Protein: 187.35g
Carbs: 298.1g
Fats: 55.3g
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The one possible major flaw with this diet is the kilocalorie content, so lets assume that I am not bulking.

Also, I am aware that there are several, several things that one can do to tweak a diet plan, and several methods to incorperate. Please give me your thoughts below. Thanks.

Calorie Guy
02-04-2007, 07:13 PM
Also, I am just wondering if there are amounts of the macronutrients you should have per pound of bodyweight, I know with protein it is 1-1.5g tops/lb.

Instead of going by percentages, i.e. 40/40/20, or 50/40/10, or 12/58/30, I would prefer to have something solid to substantiate this on, that way when I calculate my macronutrients based on weight I won't have to do so much math. Instead of doing percentages based on maintainence weight +500kcal, and then adding 200-300kcal each week, this saves me a little trouble. Thanks.

Calorie Guy
02-04-2007, 07:36 PM
No suggestions????

boyscouT
02-04-2007, 10:01 PM
Add more fat to your bedtime meal.