Critique my diet please...

[LAGMuXle]

Hey bros,

I was off track for awhile - I know, I know, another one of "those seasonal bodybuilders" - I'm kidding - I just ended up switching jobs for awhile and got a little off track with my dieting. I just cleaned up my diet a little to get things rolling again - let me know what you think so far.

Stats:

Height: 6' 1"
Weight: 210lbs
BF: Around 15%

Long term goals:

Weight: 235
BF: 7-8%

Short term goals:

Maintain a clean diet to get on track - then start bulking/cutting/bulking/etc etc to reach the long term goal above. Long way to go - but here is where I am so far.

Currently I am not on any AAS, and I am not taking any supplements other than mega vitamin once a day and saw palmetto.

I will be beginning a cycle of AAS in a month or two once my routine is back on track.

Current intake:

(Yesterday's example)

Meal 1, 730AM:
1 Cup Oats (measured dry)
1 Cup 100% Egg whites

Meal 2, 10AM:
2 Cans Tuna
2 Tbsp Light Mayonaise

Meal 3, 1230PM:
Protoplex shake (45grams protein, 27 grams carbs)

Meal 4, 2PM:
2 Cans Tuna
2 Tbsp Light Mayonaise

Gym (weight training)

PWO Meal 5, 430PM (within 45 minutes of training)
1 Cup oats (measured dry)
2 Scoops whey
3 Tbsp Cottage cheese


PPWO Meal 6, 7PM
Chicken Breast (about 8oz)
1 Cup White Rice
1 Cup Brocoli/Veggies

Meal 7, 10:00PM (before bed)
4 scoops whey
1.5-2 tbsp Flax Oil

Total intake is around 3200 cals a day, 416g Prot, 260g Carbs, and around 50g of fats. I am in the gym 5 days a week for weight training, and I am going to begin cardio daily soon. I am currently working construction - so I count that as my cardio for now. I have one or two cheat meals a week (friday or saturday evenings)

As mentioned above, this diet is to get back on track. I guess you could consider this meal to be a cutter currently - I am trying to tighten up a little for a couple months before I begin to bulk again.

I need to add more solid foods such as potatoes, veggies, and lean meats. I feel as though my diet is currently too "bland" but things will change when I begin to bulk again.

Any and all opinions/suggestions please - thank you in advance, I sincerely appreciate this board and all of the members of it - you have all been a great help to me.




MuX

[LAGMuXle]

It can't be perfect. 21 views and no opinions?

Is it too long? I'll shorten it if it is...

[Giantz11]

Not bad at all, make you Pre workout a Pro/carb meal though.

[LAGMuXle]

Not bad at all, make you Pre workout a Pro/carb meal though.

Thanks Giantz, I actually just did that today - my pre workout is now:

1 Cup Oats
1 Cup Egg Whites
2 Scoops Whey

This will replace Meal 4 from above.

[Giantz11]

Lookin good brotha.

[LAGMuXle]

Thanks again man - much appreciated.

[chest6]

why the cottage cheese with the pwo?

[steve0]

why the cottage cheese with the pwo?

thats what i wanna know

[LAGMuXle]

why the cottage cheese with the pwo?

I usually have 3 tbsp fat free cottage cheese, 1 cup oats, and 2 to 4 scoops of vanilla whey protein as my PWO shake. Blended very well together tastes good.

Just a preference really - the cottage cheese adds some flavor, and gives it more of a "shake" taste vs. oats and whey.

MuX