My diet....please critique

**Rob** · 07-09-2006, 09:50 PM

Here it goes...weighing at around 265 or so

i calculated 210 LBM...im hoping to drop down about 25lbs and be @ around 10% BF.

Cutting natty..might try some helios later on.

im aiming for about 350-400 grms protein...160 carbs on workout days and 100 carbs on non workout days.

Meal 1 - 16 egg whites
2/3 cup oats

meal 2 - 2 cans tuna
1tbsp olive oil
1 cup green veggies

meal 3 - same as #1, but with 1 cup green veggies

WORKOUT

meal 4 - 12 oz chicken
1 cup oats

Meal 5 - shake (50 grms)
1 tbsp olive oil

Meal 6 - lean meat/fish (roughly 50-60 grams pro)
handfull of walnuts
1 cup green veggies

Meal 7- 1 cup cottage cheese 2%
8 egg whites
1 tbsp olive oil

NOW...im sure i should get rid of the cottage cheese seeing as it has sugar in it, but what would be of a good replacement...i want to avoid a shake at this hour, even if its a casein shake.

cardio is gonna be done PWO...30 minutes 3.5 mph.

If i missed anything, just ask

any input appreciated

**copenhagen** · 07-10-2006, 08:49 AM

where is the pwo shake and ppwo meal? also i am not too big on olive oil, try switching to almonds or flaxseed oil. I would cut the cottage cheese out, i personally don't do dairy when cutting. also you should go over to fitday.com and plug all that stuff in so we can have some macros to work with bro.

**taiboxa** · 07-10-2006, 09:23 AM

need more potatos bud and less oats
yams preferably

**Rob** · 07-10-2006, 03:44 PM

I revamped the whole thing, ill repost the whole thing later tonight.

**Rob** · 07-12-2006, 04:32 PM

Meal 1- 60 grams oats
- 450 mL egg whites (pasteurized-drank)

Breakdown = 55 pro – 50 grams carbs – 4 grams fat

Meal 2 – 8 oz chicken
- 300 grams potatoes
- 1 cup green veggies

breakdown = 50 grams pro – 50 grams carbs – 5 grams fat

Meal 3- 1.5 cans chunk light tuna
- 300 grams potatoes
- 1 cup green veggies
- B-complexe
- chromium
breakdown = 50 grams pro – 50 grams carbs – 5 grams fat

Meal 4(pwo)- 8 oz chicken
- 10 oz yams

breakdown = 50 grams pro – 50 grams carbs – 5 grams fat

Meal 5 – 1.5 cans tuna
- 10 oz yams
- 1 cup green veggies
- b-complexe
- chromium
breakdown = 48 grams pro – 50 grams carbs - 5 grams fat

Meal 6- 450 mL egg whites
¼ cup walnuts
1 cup green veggies

breakdown = 50 grams pro – 7 grams carbs – 15 grams fat

Meal 7 – 2 Salmon fillets
- a few walnuts

breakdown = 50 grams pro – 15 grams fat - 0 grams carbs

DAILY TOTALS

Protein = 353 grams Calorie totals = 1412 1028 495 = 2935 kcals per day
Carbs = 257 grams
Fat = 55 grams

BCAA’s before & after cardio

werd