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  1. #1
    Registered User BWRT's Avatar
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    Critique my diet plan.

    I’m a student and can afford to eat this for around 30 a week. Suggestions and criticisms welcome. It’s definitely not perfect but is it healthy enough?

    Meal 1:

    - Scrambled eggs or PB toast + Shake (Milk/Oats/Banana/PB) (1500c)
    =================================
    Meal 2:

    - Shake (Milk/Oats/Banana/PB) (1000c)
    =================================
    Meal 3:

    - Chicken thighs w seasoning/veg/honey (700c)
    Or
    - Beef burgers w spinach/tomatoes/cheese and sweet potato fries (1000c)
    Or
    - Chicken pasta w cheese/pesto (1000c)
    =================================
    Meal 4:

    - Cereal (Krave) (500c)
    =================================
    Total calories: 3000-4000 depending on choices.
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  2. #2
    Nameless King faithbrah's Avatar
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    throw in some veggies and you should be good
    positive crew
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  3. #3
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    All it takes is consistency, effort, proper nutrition, good programming, and TIME.
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  4. #4
    Nameless King faithbrah's Avatar
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    Originally Posted by xsquid99 View Post
    totally true, but at least he mentioned calories. judging by the foods he listed, he should be getting his minimum protein and fat requirements
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  5. #5
    Moderator SuffolkPunch's Avatar
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    4000 calories sounds high. Don't attempt to gain more than about 2lbs a month. Most of the extra will just be fat.

    Also, you need to know what your protein and fat amounts are (in grams). I don't see much fruit and veg.
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  6. #6
    Registered User BWRT's Avatar
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    Originally Posted by SuffolkPunch View Post
    4000 calories sounds high. Don't attempt to gain more than about 2lbs a month. Most of the extra will just be fat.

    Also, you need to know what your protein and fat amounts are (in grams). I don't see much fruit and veg.
    Yeah I’m hitting my macros, if anything I’m going over. I’m also hitting calories but some days I can go over, some days I’ll be eating smaller portions. What fruits and veg could I add on top?
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  7. #7
    Moderator SuffolkPunch's Avatar
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    Originally Posted by BWRT View Post
    Yeah I’m hitting my macros, if anything I’m going over. I’m also hitting calories but some days I can go over, some days I’ll be eating smaller portions. What fruits and veg could I add on top?
    It's easy to hit minimums with that many calories - but my point is: do you really need that many? Why do you think you need 4k calories?
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  8. #8
    team ketchup AdamWW's Avatar
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    Originally Posted by SuffolkPunch View Post
    It's easy to hit minimums with that many calories - but my point is: do you really need that many? Why do you think you need 4k calories?
    Not to mention a RANGE of 1000 calories... that's massive
    The power of carbs compels me!
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  9. #9
    Registered User BWRT's Avatar
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    Originally Posted by SuffolkPunch View Post
    It's easy to hit minimums with that many calories - but my point is: do you really need that many? Why do you think you need 4k calories?
    No I definitely don’t need that many. I’m saying I’m not too bothered if I hit that mark a few days of the week I’m more interested in filling out rather than maintaining a low body fat, I’m skinny
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  10. #10
    team ketchup AdamWW's Avatar
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    Originally Posted by BWRT View Post
    No I definitely don’t need that many. I’m saying I’m not too bothered if I hit that mark a few days of the week I’m more interested in filling out rather than maintaining a low body fat, I’m skinny
    5-10" and 160lb or so isn't skinny... that's a perfectly normal weight to be in... there's no need for an aggressive bulk...
    The power of carbs compels me!
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  11. #11
    Registered User BWRT's Avatar
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    Originally Posted by AdamWW View Post
    5-10" and 160lb or so isn't skinny... that's a perfectly normal weight to be in... there's no need for an aggressive bulk...
    Going by the mirror I am mate, could be my frame I’m not sure. I’m not actively looking to get fat, I’m just not fixating on body fat and if I gained a few pounds I’d welcome it because I’ll be more filled out
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  12. #12
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    Try 3000 kcal first. If that doesn't work try 3200. Etc.

    You probably don't need 4000.
    Recommended science based fitness & nutrition information:
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  13. #13
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    Originally Posted by BWRT View Post
    No I definitely don’t need that many. I’m saying I’m not too bothered if I hit that mark a few days of the week I’m more interested in filling out rather than maintaining a low body fat, I’m skinny
    Well if your goal is to just gain weight non-discriminately I think it looks okay. More green vegetables would be a plus as mentioned already.

    But I do agree with Suffolk and Adam. 4000cal may be a bit excessive, and varying your caloric goal interrupts a most important concept in my opinion; CONSISTENCY.

    What are your goals anyhow?
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  14. #14
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    Originally Posted by BWRT View Post
    I’m a student and can afford to eat this for around 30 a week. Suggestions and criticisms welcome. It’s definitely not perfect but is it healthy enough?

    Meal 1:

    - Scrambled eggs or PB toast + Shake (Milk/Oats/Banana/PB) (1500c)
    =================================
    Meal 2:

    - Shake (Milk/Oats/Banana/PB) (1000c)
    =================================
    Meal 3:

    - Chicken thighs w seasoning/veg/honey (700c)
    Or
    - Beef burgers w spinach/tomatoes/cheese and sweet potato fries (1000c)
    Or
    - Chicken pasta w cheese/pesto (1000c)
    =================================
    Meal 4:

    - Cereal (Krave) (500c)
    =================================
    Total calories: 3000-4000 depending on choices.
    I'm really cheap with my groceries I like rice and beans (I think brown rice and black beans are one of the healthiest but not the cheapest). And if makes a complete protein when combined and helps with my micronutrients too.

    Vegetables are expensive but I get broccoli still. Sometimes others especially when on sale. If I find fresh veggies, berries etc on a good sale I freeze them.

    You got a lot of good budget stuff on your list. Milk, eggs, chicken.

    I make my own greek yogurt out of milk in my instant pot (I use emeril lagasse air fryer plus) . I buy low fat cottage cheese and been eating it before bed. Easy protein without adding too much fat or carbs. I don't know how cost effective it is since I just started buying it. Supposively eating before bed is good for you.

    Tomato paste is pretty cheap and helps me keep from getting bored.

    I avoid nuts too expensive. Can't afford seafood either.
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  15. #15
    Registered User BWRT's Avatar
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    Originally Posted by cljolley View Post
    Well if your goal is to just gain weight non-discriminately I think it looks okay. More green vegetables would be a plus as mentioned already.

    But I do agree with Suffolk and Adam. 4000cal may be a bit excessive, and varying your caloric goal interrupts a most important concept in my opinion; CONSISTENCY.

    What are your goals anyhow?
    I don’t seem to put on weight on 3000, my weight goes up a few pounds and then back to normal the next day. That’s why I’m aiming for the 3-4000 range. My goals are to fill out, I start Uni next month.
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  16. #16
    Moderator SuffolkPunch's Avatar
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    Originally Posted by BWRT View Post
    I don’t seem to put on weight on 3000, my weight goes up a few pounds and then back to normal the next day. That’s why I’m aiming for the 3-4000 range. My goals are to fill out, I start Uni next month.
    How long did you try 3000 for? It takes at least 2 weeks to get a meaningful result from a particular calorie level.
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  17. #17
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    ^ What he said
    [QUOTE=BWRT;1613206491]I don’t seem to put on weight on 3000, my weight goes up a few pounds and then back to normal the next day. That’s why I’m aiming for the 3-4000 range. My goals are to fill out, I start Uni next month.[/QUOTE
    Also, you should be monitoring your weight using a rolling average. Don't just look at the scale and think "Hmm well I gained a couple pounds today." Because that isn't necessarily accurate. Your weight will fluctuate day to day anyhow.
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  18. #18
    Registered User BWRT's Avatar
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    Originally Posted by SuffolkPunch View Post
    How long did you try 3000 for? It takes at least 2 weeks to get a meaningful result from a particular calorie level.
    Roughly two weeks. 3300 might be the one
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  19. #19
    Moderator SuffolkPunch's Avatar
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    Originally Posted by BWRT View Post
    Roughly two weeks. 3300 might be the one
    That sounds more reasonable. A fairly active person could have a TDEE of 3000.
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