Need A Diet Critique!

[Giantz11]

Ok guys can you critque this diet I layed out for my brother.He's out of school for the summer training for a Division I sport. He's 5'10 181, and just a note the running in his schedule will be sprinting etc...He's already lean (9-10% bf) with a fast metabolisim that's why I have him eating some fats and carbs together, this program is shooting for adding a little LBM while just having him eat a much better diet.

Training Day (running M,T,TH)

Meal 1 - 7:00am: 1 cup of Oatmeal, 1 8oz Glass 1% Milk, 5 egg Whites, 2 Whole Eggs

Macronutrient Breakdown: 56g Carbs, 38g Protein, 13g Fat (You can use different items of food but shoot for the above breakdown, same applies to all meals)


9:00am: Running Program

Meal 2 - 9:45am: Same Meal as Meal 1

Meal 3 - 12:30pm: 6oz Chicken Breast, Salad with Ranch Dressing
(This could easily be Broccoli w/ Cheese etc…Make sure you get enough Fat in)

Macronutrient Breakdown: 40 Protein, 30g Fat

Meal 4 - 3:00pm: Whey Shake, Fat (Fat here can come from Flax Seed Oil, Natty Peanut Butter, Coconut Oil etc…)

Macronutrient Breakdown: 40g Protein, 30g Fat

Meal 5 - 5:30pm: Same as Meal 4

7:00pm: Work Out
Meal 6 – 8:00pm: PWO Shake, 40g Whey Protein, 80g Dextrose (1/2 Cup)

Meal 7 – 9:30pm PPWO Meal: Lean Protein (Shrimp, Chicken, Turkey, Lean Beef) 40g, Complex Carb (as discussed earlier) 100g.




Training Day (no Running, Wednesday and Friday)

Meal 1 - 9:00am: 1 cup of Oatmeal, 1 8oz Glass 1% Milk, 5 egg Whites, 2 Whole Eggs

Meal 2 - 11:30pm: Whey Shake, Fat (Fat here can come from Flax Seed Oil, Natty Peanut Butter, Coconut Oil etc…)

Meal 3 - 12:30pm: 6oz Chicken Breast, Salad with Ranch Dressing
(This could easily be Broccoli w/ Cheese etc…Make sure you get enough Fat in)

Meal 4 - 3:00pm: Same as meal 2

Weight Lifting – 5:30pm

Meal 5 – PWO Shake, 40g Whey, 80g Dextrose

Meal 6 – PPWO Meal: Lean Protein (Shrimp, Chicken, Turkey, Lean Beef etc…) 40g, Complex Carbs (as discussed earlier) 100g.

Let me know what you guys think and if I should make any adjustments!

[dr.shred]

not a fan or dairy period, but in your bro's case might not be a bad idea although I would try to avoid dairy normally unless I am trying to bulk up and don't care if I look soft. Overall looks pretty solid. Add more veggies, you can never have enough veggies.

-SHRED

[Giantz11]

Thanks....Will def tell him to add veggies....The milk, well he loves milk and has a super high metabolisim already so I figured might as well have a little. Thanks for the imput SHRED!