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monkface
09-25-2003, 05:43 PM
Hello, I've been dieting/working out since March of this year (7 months). I've lost about 30 lbs, almost all of it being body fat I think. I have developed the following diet plan, but I want to lower the fat content a little bit, since it's at 23% of the total calories I eat. here goes: (I will list the food, followed by calories, protein, fat, carbs in that order, in grams)

cereal+milk 220 10 .5 53
2 whole eggs 160 20 10 1
sandwich 230 34 5 20
fruit 130 1 0 33
protein shake 250 53 2 17
tuna w/lowfat mayo on crackers 350 39 12.5 12
dinner(this is what it usually is, it varies) 200 34 6 10

totals are: 1540 calories, 191g of protein, 36g of fat, 145g of carb.
i'm 5'11 and 188 lbs
any critique is appreciated, thanks!

theHULK9281
09-25-2003, 06:00 PM
Originally posted by monkface
cereal+milk 220 10 .5 53
2 whole eggs 160 20 10 1
sandwich 230 34 5 20
fruit 130 1 0 33
protein shake 250 53 2 17
tuna w/lowfat mayo on crackers 350 39 12.5 12
dinner(this is what it usually is, it varies) 200 34 6 10

totals are: 1540 calories, 191g of protein, 36g of fat, 145g of carb.

-2 whole eggs does not have 20g of protein....more like 12g.

-shoot for a 40/40/20....p/c/f ratio

-Only count complete sources of protein....fruit does not count.

-protein: have some chicken, other kinds of fish, lean turkey, lean beef, more egg whites, cottage cheese, etc.....

-carbs: have some brown rice, oatmeal, beans, etc....

-fats: have some nuts, flax oil, natty PB, etc....

-what kind of sandwich is that? what's the dinner meal consist of?

monkface
09-25-2003, 06:12 PM
Originally posted by theHULK9281
-2 whole eggs does not have 20g of protein....more like 12g.

-shoot for a 40/40/20....p/c/f ratio

-Only count complete sources of protein....fruit does not count.

-protein: have some chicken, other kinds of fish, lean turkey, lean beef, more egg whites, cottage cheese, etc.....

-carbs: have some brown rice, oatmeal, beans, etc....

-fats: have some nuts, flax oil, natty PB, etc....

-what kind of sandwich is that? what's the dinner meal consist of?
the sandwich is light whole wheat bread with 3 slices of turkey and 1 slice of low-fat cheese...dinner is usually a fish filet or a small steak, with a little brown rice sometimes, it varies alot the numbers i gave are maybe an average for a week...i'm thinking of cutting out the tuna/mayo completely and just eating coldcuts with the melba toast crackers for this meal, since it would take out like 10g of fat. I take 1g fish oil pills 3-4 times per day. Also, my division is like...50/30/20+ p/c/f

Patfan
09-26-2003, 08:40 AM
Are you sure you're not losing muscle, at a level just above 1,500 cals/day? I'm not sure of the amount of lifting you do, plus cardio, but at 5'11' 188 lbs you'd be safe to add more 300 or 400 more calories a day and still cut, plus retain more muscle mass....

Canadian_AF
09-26-2003, 11:43 AM
Originally posted by monkface
Hello, I've been dieting/working out since March of this year (7 months). I've lost about 30 lbs, almost all of it being body fat I think. I have developed the following diet plan, but I want to lower the fat content a little bit, since it's at 23% of the total calories I eat. here goes: (I will list the food, followed by calories, protein, fat, carbs in that order, in grams)

cereal+milk 220 10 .5 53
2 whole eggs 160 20 10 1
sandwich 230 34 5 20
fruit 130 1 0 33
protein shake 250 53 2 17
tuna w/lowfat mayo on crackers 350 39 12.5 12
dinner(this is what it usually is, it varies) 200 34 6 10

totals are: 1540 calories, 191g of protein, 36g of fat, 145g of carb.
i'm 5'11 and 188 lbs
any critique is appreciated, thanks!

Replace cereal with Oatmeal, Milk is skim I hope, instead of 2 whole eggs, try 4 or 6 egg whites.

Sandwich - If your goal is to lose weight, I would cut out the bread, no matter if it's whole wheat or white, if this is your lunch, try a salad, with diced chicken (baked), or add a can of tuna to your salad, works just as well and tastes great.

Fruit - I'd cancel the fruit, and change with natural nuts, almonds/walnuts

I'd rid yourself of crackers, bad, bad and bad again, try cancelling the mayo and cracker, with plain cottage cheese, and mix your tuna with cottage cheese, although this sounds sick, it actually tastes awesome, I wish I could eat cottage cheese, but i can't eat much dairy which bites.

What are you eating for dinner bro? Keep it to lean meats, and clean veggies and you are set.

monkface
09-26-2003, 02:41 PM
thanks for your replies, no I don't think I'm losing muscle yet. Dinner usually varies between a small steak and salad with vinegar/olive oil as dressing or fish and brown rice. and I eat the fruit preworkout cuz i feel it gives me a good amount of energy. And yes, I'm eating skim milk. I really don't like oatmeal, but my cereal is good i think, it's smart start cereal by kellogg's, and the 'crackers' are actually wheat melba toast, 15 cals each and like 4g of carb each with 0 fat. Oh and I'll try the cottage cheese thing, and I don't want to put lone tuna in salad because tuna is really nasty to me without being a paste, like what you get by mixing with cottage cheese/mayo. Thanks for the advice!

monkface
09-26-2003, 02:43 PM
Originally posted by Patfan
Are you sure you're not losing muscle, at a level just above 1,500 cals/day? I'm not sure of the amount of lifting you do, plus cardio, but at 5'11' 188 lbs you'd be safe to add more 300 or 400 more calories a day and still cut, plus retain more muscle mass....
oops forgot to say, I don't do any cardio, my lifting plan is about 5/7 days per week at 1hour workouts almost on the dot