My diet...

[rcmf5525]

Figured I would post it up and get blasted, im sure. I am in the military and am hand cuffed when it comes to the chow hall and what they are serving. I try to eat as well as I can, and typically eat mostly the same way everyday. Here it goes:

0515
1 scoop Nitro Tech
Multivitamin

0630-0730
Cardio; typically about 45min

0800
3 egg whites
2 or 3 pieces of bacon
1c white rice
1.5c to 2c cottage cheese (1%)
2 pieces wheat toast w/ peanut butter
Fresh fruit (depends what is available)
32oz skim milk

1000
1 pack tuna in H2O

1200
Baked chicken (breast, wing)
1c white rice
1c mixed veg
3Tbs salsa
32oz skim milk

1500
1 pack of tuna in H2O
1 scoop Nitro Tech

1630-1730
Weight tng

1800
Baked chicken (breast, wing) or fish (large fillet)
1c white rice
1c mixed veg
3Tbs salsa
32oz skim milk

2100
2 scoop Nitro Tech

Sleep...

I have figured it up to 3590Kcal 345g protein

Im sure I could use some help, but like I said, I am limited by what I can get in the chow hall. I would like to throw in a salad, but the only salad dressings we have are thousand island, blue cheese, and ranch. I know they are very high in fat and mostly ruin the salad from a nutrition stand point. Go ahead and flame away, Im prepared...

[dj_pacman51]

Figured I would post it up and get blasted, im sure. I am in the military and am hand cuffed when it comes to the chow hall and what they are serving. I try to eat as well as I can, and typically eat mostly the same way everyday. Here it goes:

0515
1 scoop Nitro Tech
Multivitamin

0630-0730
Cardio; typically about 45min

0800
3 egg whites
2 or 3 pieces of bacon
1c white rice Cut this out
1.5c to 2c cottage cheese (1%)and this
2 pieces wheat toast w/ peanut butter
Fresh fruit (depends what is available)
32oz skim milk

1000
1 pack tuna in H2O1 pouch is like 2.6oz so eat 2 packs

1200
Baked chicken (breast, wing)
1c white riceReplace with brown rice
1c mixed veg
3Tbs salsa
32oz skim milkNo milk

1500
1 pack of tuna in H2O
1 scoop Nitro Tech

1630-1730
Weight tng
Probably need some fast digesting protein right here
1800
Baked chicken (breast, wing) or fish (large fillet)
1c white ricebrown rice
1c mixed veg
3Tbs salsa
32oz skim milkno milk

2100
2 scoop Nitro Tech

Sleep...

I have figured it up to 3590Kcal 345g protein

Im sure I could use some help, but like I said, I am limited by what I can get in the chow hall. I would like to throw in a salad, but the only salad dressings we have are thousand island, blue cheese, and ranch. I know they are very high in fat and mostly ruin the salad from a nutrition stand point. Go ahead and flame away, Im prepared...

Post up your stats so we can get a better picture. Height, weight, age, bf% etc. Im new but I been looking on this site for awhile now. I added what I thought in bold to your diet. Jmo on what I think should be done, but then again I could be wrong lol.

[rcmf5525]

29yo
5' 8.5"
200lbs
16% BF

Not really looking to 'bulk' or 'cut'. Of course an increase muscular size will occur with any weight training, Im not looking to become a BB. More of a powerlifter...

About the white rice... At least it is long grain white rice. When there is brown or wild rice, of course I ask for that, but usually just white... Why, would you suggest, I remove it?

Milk, cottage cheese; Again, why remove it? Skim milk has a good nutrient balance and a quality protein, and the cottage cheese is 1%, so not much added fat there. Only 2g per cup...

[dj_pacman51]

29yo
5' 8.5"
200lbs
16% BF

Not really looking to 'bulk' or 'cut'. Of course an increase muscular size will occur with any weight training, Im not looking to become a BB. More of a powerlifter...

About the white rice... At least it is long grain white rice. When there is brown or wild rice, of course I ask for that, but usually just white... Why, would you suggest, I remove it?

Milk, cottage cheese; Again, why remove it? Skim milk has a good nutrient balance and a quality protein, and the cottage cheese is 1%, so not much added fat there. Only 2g per cup...

I'd remove it because the wheat bread would suffice for your carb portion of the meal. Or have a 1/2 cup of whole oats. From what I heard white rice is a simple carb and you want a complex carb to slowly distribute throughout the day. From listening to Milo's nutritrion seminar simple carbs are ok pwo but since im trying to cut some ppl have told me no simple carbs whatsoever.

I stay away from milk now because of the sugar in it and everyone on here and trainers have told me to do away with it. I noticed a difference too, but like I said my goal is to cut.
Cottage cheese is cool as your b4 bed meal. Its a slow digesting protein and will feed your body when your sleeping because when we sleep we're basically fasting for 8 hours.

I'm not sure about a strength training diet. My bad lol.

[Damienm05]

A strength training diet is no different. You want good sources of fuel/carbs... white bread is never one of those.

[jpl315]

low fat diets are not as good...bottom line

[yungone501]

Figured I would post it up and get blasted, im sure. I am in the military and am hand cuffed when it comes to the chow hall and what they are serving. I try to eat as well as I can, and typically eat mostly the same way everyday. Here it goes:

0515
1 scoop Nitro Tech
Multivitamin

0630-0730
Cardio; typically about 45min

0800
3 egg whites
2 or 3 pieces of bacon
1c white rice
1.5c to 2c cottage cheese (1%)
2 pieces wheat toast w/ peanut butter
Fresh fruit (depends what is available)
32oz skim milk

1000
1 pack tuna in H2O

1200
Baked chicken (breast, wing)
1c white rice
1c mixed veg
3Tbs salsa
32oz skim milk

1500
1 pack of tuna in H2O
1 scoop Nitro Tech

1630-1730
Weight tng

1800
Baked chicken (breast, wing) or fish (large fillet)
1c white rice
1c mixed veg
3Tbs salsa
32oz skim milk

2100
2 scoop Nitro Tech

Sleep...

I have figured it up to 3590Kcal 345g protein

Im sure I could use some help, but like I said, I am limited by what I can get in the chow hall. I would like to throw in a salad, but the only salad dressings we have are thousand island, blue cheese, and ranch. I know they are very high in fat and mostly ruin the salad from a nutrition stand point. Go ahead and flame away, Im prepared...

Overall your BF is pretty high, especially for being in the military. Obviously you shold drop the higher fat foods as DJ instructed. Need to add more quality proteins from meats and denser carbs. And eating two servings of tuna every day might be close to the max mercury content? You try alternating with a different meat eod or so.

[Klimax]

I don't like those only proteins meals. Add efas to prebed dropping a scoop nitrotech (damned expensive) and add some oats/sweet potatoes/brown rice/black beans to the tuna, dropping a little carbs from other meals. Avoid fruits (and milk as previous said).