Diet critique

[learnerdriver]

Hi if possible could you critic my diet and let me know what you think or anything that needs changing. Thanks

My BMR is 1830 cals and my calorie intake should be 2837 cals.

height: 6ft
Age: 27
Weight: 166lbs

cals fat carb pro
meal 1

oats 70g 269 4.4 46.9 11.2
milk 4.2 pts 1,099 44.0 103.3 72.3 drank throughout morning
banana 210 0.8 53.9 2.6
brazil nuts 197 19.9 3.7 4.3

meal 2

beef steak 561 19.9 0.0 89.4 300grams
brown rice 213 1.7 43.7 4.2 1 cup cooked
spinach 7 0.1 1.1 0.9

meal 3

pwo drink
banana 210 0.8 53.9 2.6

meal 4

chick bre 488 19.3 0.0 73.9 250grams
brown rice 213 1.7 43.7 4.2 1 cup
spinach 7 0.1 1.1 0.9

meal 5

banana 210 0.8 53.9 2.6
rice pud 244 11.2 33.0 3.0 150grams

gallon of water (well i try lol)


cals: 3,606
fat: 123.5g
Protein: 267.1g
Carbs: 356.2g

I know it's not perfect and any help would be much appreciated.

[learnerdriver]

sorry a bit messy but i set it out all nice and it squeezed it together.

[eatrainrest]

Hi if possible could you critic my diet and let me know what you think or anything that needs changing. Thanks

My BMR is 1830 cals and my calorie intake should be 2837 cals.

height: 6ft
Age: 27
Weight: 166lbs

cals fat carb pro
meal 1

oats 70g 269 4.4 46.9 11.2
milk 4.2 pts 1,099 44.0 103.3 72.3 drank throughout morning
banana 210 0.8 53.9 2.6
brazil nuts 197 19.9 3.7 4.3
why so much milk bro? i dont drink milk for bulking or cutting, cuz thats my preference. but tahts a shit load. i wuldve just stuck with the egg whites oats.

meal 2

beef steak 561 19.9 0.0 89.4 300grams
brown rice 213 1.7 43.7 4.2 1 cup cooked
spinach 7 0.1 1.1 0.9

cool, although you could save that beef for later in the night to take advantage of slow digesting
meal 3

pwo drink
banana 210 0.8 53.9 2.6
anything else in here? id rather use waxy with trehalose here to slow 2:1 ratio with whey

meal 4

chick bre 488 19.3 0.0 73.9 250grams
brown rice 213 1.7 43.7 4.2 1 cup
spinach 7 0.1 1.1 0.9
nice, although ther should not be 19g of fat in chicken breast

meal 5

banana 210 0.8 53.9 2.6
rice pud 244 11.2 33.0 3.0 150grams
too much simple sugars

gallon of water (well i try lol)


cals: 3,606is this what you currently eat or proposed diet? also im assuming you have a hard timeputing on weight because thats alot of kcals over your BMR.
fat: 123.5g
Protein: 267.1g
Carbs: 356.2g

i think some of your macros are off, 19g of fat in chicken breast??

I know it's not perfect and any help would be much appreciated.

bold, i think your getting way to many simple sugars in that diet and could really use work on your PWO and PWO refeed meal

[learnerdriver]

Hi thanks for the reply, i drink a shed load of milk cause i love it and i struggle to fit more food down, i find it and easy source of protein and cals.

I tried to get eggs down me but they just don't agree with my gut, i end up skipping meals if eggs are involved, i get very bloated.

I don't have an answer to the simple sugars lol think i should cut down :}

id rather use waxy with trehalose here to slow 2:1 ratio with whey. Sorry not sure what you mean

Yeah i struggle to add weight and fat is not a problem for me. I have been slowly adding cals to see what works for me. I'm still adjusting my diet and this is what i'm eating now. Not sure why the chicken says 19g fat, i did it all on fitday.

Thanks for the help

[eatrainrest]

Hi thanks for the reply, i drink a shed load of milk cause i love it and i struggle to fit more food down, i find it and easy source of protein and cals. insane amoutn of unecessary sugar/fat stay away from it IMO.

I tried to get eggs down me but they just don't agree with my gut, i end up skipping meals if eggs are involved, i get very bloated.from egg whites? hmm then use anothe rprotein source in the AM liek grilled chicken

I don't have an answer to the simple sugars lol think i should cut down :}
that includes milk defiantely!
id rather use waxy with trehalose here to slow 2:1 ratio with whey. Sorry not sure what you mean

2:1 carbs to protein. so 50g carbs 25g protein immediately followed by a refeed 1 hour later of protein carbs.

Yeah i struggle to add weight and fat is not a problem for me. I have been slowly adding cals to see what works for me. I'm still adjusting my diet and this is what i'm eating now. Not sure why the chicken says 19g fat, i did it all on fitday.

Thanks for the help

bold, ii would chop the milk out tahts 1k+ calories of unwanted sugar, fats which you can replace with such better food, just spread it out through yuor meals and/or add another meal

[learnerdriver]

thanks for the info, i'll adjust and reduce milk. So many arguments both ways regarding milk but i've tried with milk now i'll try without and see what happens.