Check my diet!

[Click-Boom]

Just gonna' this list by you guys and see what you think...

Moreso of a high protein diet.

Breakfast:
6 eggs whites, 1 whole egg.
Bowl of oatmeal

3 cans of tuna through out the day
1lb of chicken

protein shake...

Someone was telling me that I need to incorporate some brown rice, etc, into my meals.

Snacking on veggies, carrots, etc...

So...
What can I add, or eliminate?

Thanks!

[**TOP**]

Well first of all we wont be able to assist without age height weight bf% goals TDEE also post the macros of the foods you are intaking. From there it will be tweeked....TOP

[Click-Boom]

Well first of all we wont be able to assist without age height weight bf% and goals.

27
6'3
182
13% bf

Goals:
I'm looking to add some lean muscle.
I did read this link (Lean muscle diet) but, would like to tweak what I've already got started.

Thanks!

[boz]

Just gonna' this list by you guys and see what you think...

Moreso of a high protein diet.

Breakfast:
6 eggs whites, 1 whole egg.
Bowl of oatmeal

3 cans of tuna through out the day
1lb of chicken

protein shake...

Someone was telling me that I need to incorporate some brown rice, etc, into my meals.

Snacking on veggies, carrots, etc...

So...
What can I add, or eliminate?

Thanks!

That is a terrible diet mate, espically if you want to add some lean muscle.

[Click-Boom]

That is a terrible diet mate, espically if you want to add some lean muscle.

Thanks? that's why I'm here...
Any pointers?

[Twist]

here are some examples of meals and diets:
(your meals should look like these)

Foods For Thought
PRO CARBS FAT CALS
MEAL #1
10 EGGS (8 WHITES 2YOKES) 60 0 16 384
1.5 CUP OATMEAL 0 75 5 345

MEAL#2 PWO
PROTEIN SHAKE 60 0 2 240
40 GRAMS DEXTROSE 0 40 0 160

MEAL #3
10 oz CHICKEN 60 0 5 285
1 CUP OATMEAL 0 52 5 253

MEAL #4
3 salmon burgers 66 6 27 510
4 oz pasta 0 54 2 234

MEAL #5
10 oz chicken 60 0 5 285
1 cup rice 0 56 4 260
ALMONDS 6 5 14 164

MEAL #6
2 turkeyburgers 70 4 10 400

382 292 95 3520

another
• 400g Protein / 400g Carbs / 150g Fats
• 4000+ Calories Daily / 8 = 500-600 Calories per Meal
• 424g Protein / 397g Carbs / 151g Fat / 4656 Calories

Supplements
• Jack3d
• Whey Protein
• 100% Casein
• Dextrose

Meal One: Protein/Carb
• 8 Egg Whites (1 Cup)
• 1 Scoop Casein Protein
• 1 1/4 Cup Oatmeal
• 1 Scoop Jack3d
60g Protein / 75g Carbs / 9g Fat / 615 Calories

WORKOUT 1.5 Hours

Meal Two: PWO (15-30 minutes after GYM)
• 2 Scoops Whey Protein
• 80g-100g Dextrose
• 1 Bagel with Cream Cheese
58g Protein / 68g Carbs / 8g Fat / 646 Calories

Meal Three: PPWO (1.5-2 hours after PWO)
• Chicken Breast (4oz)
• 1/2 Cup Brown Rice
• 1/4 Cup Black Beans
• 1 Plain Bagel
56g Protein / 72g Carbs / 12g Fat / 665 Calories

Meal Four: Protein / Fat
• Lean Ground Beef (5oz)
• Swiss Cheese (2oz)
• 1 Medium Potato
• Small Portion Green Veggies
45g Protein / 46g Carbs / 35g Fat / 584 Calories

Meal Five: Protein / Carbs
• Chicken Breast (4oz)
• 1/2 Cup Brown Rice
• 1/4 Cup Black Beans
• 1 Plain Bagel
56g Protein / 72g Carbs / 12g Fat / 665 Calories


Meal Six: Protein / Fat
• 2 Cans of Tuna
• 2 Tbsp Mayonnaise
• (1/2 Cup Oatmeal with less than ½ Cup Milk)
• Veggies
31g Protein / 33g Carbs / 26g Fat / 490 Calories

Meal Seven: Protein / Fat
• Lean Ground Beef (7oz)
• 2 Tbsp Peanut Butter with Celery
46g Protein / 10g Carbs / 46g Fat / 600 Calories

Meal Eight: Before Bed
• 3 Scoops of Casein Protein
• 1.5 Tbsp Flax Seed Oil
72g Protein / 21g Carbs / 3g Fat / 390g Calories

Another
Lean Bulk Diet
Morning Shake 6:00AM
1 scoop 100% whey protein
1 cup soy milk
P31g. C9g. F6g.

Breakfast 6:30AM
2 scrambled eggs
1 cup eggs white
1tbsp olive oil
1/2cup of sweet potato fries
1 multivitamin
1 cup water
P40g. C42g. F24g.

Snack 8:30AM
1/4 cup oatmeal
1/2 cup cottage cheese
1tbsp sugar free jelly
2tbsp penut butter
Water
P26g. C60g. F20g.

Lunch 12:00PM
8 oz turkey, chicken, beef or fish
1 cup sweet potato or wild rice
1/2 cup broccoli , spinach , carrots etc
1g vitamin C
Water
P60g. C55g. F12g.

Snack 3:30PM
2 slices whole grain bread
2oz tuna
1 Tbsp light mayo
1oz almonds
1Vitamin B complex
Water
P29g. C45g. F21g.

Preworkout 5:00AM
1 scoop of whey protein
1 cup soy milk
P31g. C9g. F6g.

During Workout 6:30AM
1 serving Scivitation Xtend
3.5g leucine
1.7g isoleucine
1.7g valine
2.5g glutamine
1.0g citruline malate
2.0g beta alanine
2 cups water

Postworkout 7:00PM
2 scoop ON whey protein
1 cup soy milk
1 banana
2 tbsp condensed milk
P60g. C50g. F9g.

Diner 8:00PM
Same as lunch
1g *****-3 EFA
P60g. C50. F12.

10:00PM
1 serving of ZMA
Water

Late Snack11:00PM
1 scoop ON casein protein
2tbsp Penut Butter
Water
P32g. C8g. F17g.


Protein 369g=1476cal=38%
Carbs 328g=1312cal=33%
Fats 127g=1143cal=29%
Total Calories 3931


More
7:45 250 ml of egg whites
2 small tortillas, mushrooms, fat free cheese & salsa
1 English muffin with no sugar added jam & peanut butter
15 gm of whey protein
25 gm of oatmeal

10:15 1 1/2 can of tuna
15 ml of flax seed oil

12:45 8 eggs & green onion & light mayo (makes an egg salad)
3 pieces of whole-wheat bread w/ ham
1 banana
15 gm of whey protein
1 yogurt

3:15 1 1/2 can of tuna
15 ml of flax seed oil

5:15 120 gm of steak
20 gm of whey protein
Mustard
50 gm of carrots
5 ml of flax seed oil

1 HOUR TRAINING START 6:00PM to 7:00PM

7:15 60 gm of whey
5 rice cakes (caramel flavored)
1 apple
2.5 ml of flaxseed oil

9:30 125 gm of cottage cheese
15 gm of whey protein
1 no sugar added fat free yogurt

TOTAL CARBS: 300 GM – 1200 calories
TOTAL PROTEIN 320 GM – 1280 calories
APPROX TOTAL FAT: 63 GM – 567 calories
TOTAL CALORIES: 3047 calories per day

More

Meal 1:
1 whole eggs
4 egg whites
1 scoop whey
1C oats
11g fish oil
44/54/17

Meal 2:
6.7 oz chicken breast
1/4C quinoa
1/2C black beans
1-3C veggies
1/2oz almonds
6g fish oil
42/55/18

Meal 3:
6.7 oz chicken breast
1/4C quinoa
1/2C black beans
1-3C veggies
1/2oz almonds
6g fish oil
42/55/18

Meal 4:
1C tuna
1tbs mayo
1/4C quinoa
1/2C black beans
1-3C veggies
5g fish oil
40/55/20

Meal 5:
6.7oz lean ground beef
1/4C quinoa
1/2C black beans
1-3C veggies
5g fish oil
40/55/17

Meal 6:
6.7oz lean ground beef
1/4C quinoa
1/2C black beans
1-3C veggies
5g fish oil
40/55/17

Actual totals:
248g pro. (~30%)/ 329g carb. (~40%)/ 107g fat (~30%)
992 cal/ 1316 cal/ 963 cal
3271kcal.

[Click-Boom]

Twist,

That's some damn good info. Thanks!

[binsser]

Mmmmmm8 thats the nuts well done for having the patience like that with people top man twist!

[boz]

Binsser dude he has copied and pasted diets from other guys whos time and effort they have put in.

Ok round of applause for going out of your way and searching, but come on there is no credit for making him up a diet.

[boz]

This is a diet i have used is very effective:

Breakfast:
3 whole Eggs
3 egg whites
80g porridge oats (cooked)
150g blueberries
1cup tea

Late morning snack
2scoops whey protein
500ml skim milk
1 medium banana
30g Brazil nuts (six)

Lunch
225g lean minced
2 slices grain bread
285 raw spinach
1bspo salad dressing

Midday snack
85g herring or kippers
12 whole-wheat crackers

Pre-workout
2scoops whey protein
60ml juice
60 g wheat germ any other suggestions?

During workout 2cups tea

Post-workout
2scoops whey protein
1litre gatorade

Dinner
225g Salmon I'm not a fan but maybe u can come up with some better.
200g Brown rice (cooked)
100g chopped broccoli
285g raw spinach - 1tbsp salad dressing oil and vinegar

Nighttime Snack
225g low-fat cottage chesse
30g walnuts
------------------------
Total
4,382 calories
379g protein
388g carbs
158g Fat

[Twist]

Thanks Boz just added your diet to the list. I actually had a thread that asked people to put their diet info up so I could use it for new members.

[boz]

Listen i got np with that, as long as its to help the new members and to not to say its "a diet I made up" not to say u did say that but u get my drift. I got np with it all the best with it.

[Twist]

Listen i got np with that, as long as its to help the new members and to not to say its "a diet I made up" not to say u did say that but u get my drift. I got np with it all the best with it.

I never try to take credit for whats not mine. also that is like 6 diets, I didn't think anyone would think I just pulled it out of my ass.

[mg1228]

we knew what u were doin---its better than saying read all the stickies and figure it out---gives new guys an idea of food choices and how it should b laid out