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  1. #1
    MMC78's Avatar
    MMC78 is offline Senior Member
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    Critique my maintainence diet

    I'm trying to work another 500-700 calories into this diet. I've lost 15 lbs of mostly fat so far following the diet below.

    Height: 5'7"
    Weight: 175-8lbs
    BF% (Calipers): ~8-9%

    > Meal 1:
    1 bowl whole grain cereal with 1/2 cup 2% milk
    44gm of Optimum whey
    4gm Omega-3 fish oil

    Protein: 56
    Carbs: 58
    Fat: 12
    Calories: ~410


    > Meal 2:
    1 can 6oz tuna
    2 pieces of 100% whole wheat bread or 1/2 cup brown rice
    2 slices fat free cheese

    Protein: 43
    Carbs: 32
    Fat: 2
    Calories: ~320


    > Meal 3: Preworkout
    44gm Optimum whey
    1 piece low GI fruit
    2gms Omega-3 fish oil

    Protein: 44
    Carbs: 30
    Fats: 3
    Calories: ~326


    > Meal 4: Postworkout
    44gm Optimum whey
    50gm Dextrose or Gatorade mix

    Protein: 44
    Carbs: ~50
    Fats: 1
    Calories: ~386


    > Meal 5:
    1 large chicken breast
    2 pieces of 100% whole wheat bread or 1/2 cup brown rice
    1 cup spinitch or romain lettuce

    Protein: 40
    Carbs: 30
    Fats: 2
    Calories: ~288


    > Meal 6:
    1 can 6oz tuna or equivalent protien (egg whites)
    4gms Omega-3 fish oil

    Protein: 32
    Fat: 4
    Carbs: 0
    Calories: ~168


    Totals:
    Protein: 259
    Carbs: 200
    Fats: 24
    Calories: 2076

    Advice, criticism? Thanks!

  2. #2
    MMC78's Avatar
    MMC78 is offline Senior Member
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    Bump Anyone?

  3. #3
    rambo's Avatar
    rambo is offline The Lord God
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    So are you trying to cut or bulk? Maintenance indicates that you want to stay at your current weight, but you then said you want to add 500 calories... Explain and I can help a little more.

  4. #4
    MMC78's Avatar
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    I'm not doing a traditional bulk per se. Another 500-700 calories would probably be good for slow and steady gains without too much fat accumulation. Thanks!

  5. #5
    rambo's Avatar
    rambo is offline The Lord God
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    Everything looks good except for the milk at breakfast. Lots of sugars. Try for oatmeal and some natural peanut butter mixed in for good fats. Fats in milk aren't useful. Like I said, other than that it looks good.

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