Critique my diet and give suggestions

**Spartan ^** · 04-01-2009, 09:41 PM

Meal 1: 6 egg whites, 3/4 cup of oats, bananna
Meal 2: can of tuna, 3/4 cup whole grain pasta,
Meal 3: chicken breast, or fish, stemed veggies, whole wheat toast (2slices)
Meal 4: can of tuna (again..blah),
Meal 5: Pre workout shake (whey protein 60gms)
Meal 6: Post workout shake (whey protein 60gms)
Meal 7: Chicken breast, lean beef steak or fish, green beans (or other green veggie)

Drinking about 64 oz of water daily. (wasnt doing so good on that until about two weeks ago)

I have one reasonable cheat day per week. I try to stay away from sugars as much as possible.
I do drink coffee for the first half of the day.

I am finding myself hungry between 1 and 3 am each night. Any suggestions?

**jamyjamjr** · 04-01-2009, 09:48 PM

can we get some macros (pro/fat/carb/cal)?? also how much of everything are you having?

whats your tdce???

what are your stats and goals?

**Rugger02** · 04-01-2009, 09:48 PM

Well I'm about to sign off, so won't be able to follow up til tomorrow, but in the meantime, what are your goals for this diet.

Also what is your age height weight approx. BF%

Food choices look good, but we won't really be able to fine tune this much without macros.

Filler or “FREE” food to be used anytime to counteract hunger and grams of carbs
Baby Spinach 1 Cup 6 grams
Asparagus 4 Spears 2.75 grams
Celery 1 Stalk Less than 1 gram
Cucumber 3.5 oz 2 grams
Tomatoes 3.5 oz 4 grams
Zucchini 3.5 oz 3.35 grams

Any of these may be good for late night hunger, also adding lean beef or caseinate protein to your last meal would help.

**Rugger02** · 04-01-2009, 09:49 PM

Originally Posted by jamyjamjr

can we get some macros (pro/fat/carb/cal)?? also how much of everything are you having?

whats your tdce???

what are your stats and goals?

Damn you're quick lol

**jamyjamjr** · 04-01-2009, 09:50 PM

Originally Posted by Rugger02

Damn you're quick lol

hey, only tryin to keep up with you man...

**Spartan ^** · 04-01-2009, 09:58 PM

I will work up the macros tomorrow (bout to sign off). I try to keep my diet clean. I am also just now actually learning about diet so bear with me. I have come to the realization that my chemical enchancments do much better with proper diet! My goals are to bulk and get as much lean muscle as possible. Dont know if you need to know my current cycle but if so I'll hold off in case you dont. I would like to gain as much lean muscle and keep it as possible.

Stats are:
31
5'-10"
205
14.5%bf

I am assuming tdce is total daily calories....correct me if I'm wrong.

**jamyjamjr** · 04-01-2009, 10:00 PM

Originally Posted by Spartan ^

I will work up the macros tomorrow (bout to sign off). I try to keep my diet clean. I am also just now actually learning about diet so bear with me. I have come to the realization that my chemical enchancments do much better with proper diet! My goals are to bulk and get as much lean muscle as possible. Dont know if you need to know my current cycle but if so I'll hold off in case you dont. I would like to gain as much lean muscle and keep it as possible.

Stats are:
31
5'-10"
205
14.5%bf

I am assuming tdce is total daily calories....correct me if I'm wrong.

yup... heres the formula

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

once you have that number, you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9