Pleaser critique my diet.........

5' 10'' 229lbs about 18% BF.

I just started a week ago, so any fine tune changes you recomend let me know.



AM- Cardio 45 min @ 70% of max heart rate

1/2 hour after cardio- 6 egg white omlette, 1/2 cup oatmeal w
splenda , protein shake (30gm protein 1 scoop)

Late morning Shake (60gm protein 2 scoop) with 2 tablespoons of natural peanut butter or 2 tablespoons of flax seed oil

Lunch 1 LG Chicken breast, Salad (spinich leaves or iceburg) with
2 egg whites (hard boiled) 3 Tbsp of Olive oil and balsamic dressing, almond
slivers.

afternoon- Lg can of tuna mixed with 2 Tbsp of regular mayo

Late Afternoon LG chicken Breast, 1 yam or 1/2 cup of brown rice.

Weight Training

Less then a 1/2 hour after training- Shake (50gm protein, 100 g dextrose)

1/2 hour before bed- 1/2 cup FAT FREE Cottage cheese or Shake with
flax seed oil (30gm of protein)

My work schedule is nuts so I move the meals and workout times around but try to eat basically the same meals every day.

looks good EXCEPT for your PPWO meal after your shake, switch the cottage cheese meal with the yam meal as you need the carbs at that time to continue recovery. other then that it looks solid, GOOD LUCK!

dcb

Quote:

---

Originally Posted by dalcowbag

looks good EXCEPT for your PPWO meal after your shake, switch the cottage cheese meal with the yam meal as you need the carbs at that time to continue recovery. other then that it looks solid, GOOD LUCK!

dcb

---

Thanks for the input, is it ok to have those carbs right before bed though?

Just wondering? I figured the carbs before my workout made more sense, thats the reason Im asking though.

carbs b4 bed would only be a prob if you sat around all day or lifted in the AM. at this time (ppwo) they are not going to be stored as fat but rather used to continue the process of replenishing lost muscle glycogen. have that meal about 60 mins after your PWO shake

dcb

Ok cool thanks bro.

you might change your after cardio meal to a protein/fat so the carbs dont stop fat burning.