Help with new diet Please

Ok here goes I am male 42 years old 5'9" started workingout 6 months ago dieting about 3months now and have gone from 220 pounds down to 188 pounds . My energy and strength are not getting better I was told it is because I am not eating enough carbs (always thought they were BAD) I wish I had found this site 6 months ago lol First i will post my old diet then my new One I just started on Friday...I would like to add some creatine is it ok and when would i take it???

OLD Diet Cals / Carbs / Pro / Fats
5 am 114 2g 24g 1.5g
Protien shake
(cannot handle eggs in the morning)

8am
1 can tuna with mustard 120 0g 30g .5g
1/2 cup Broccoli 27 5.6g 0g 0g

11am
1 can tuna with mustard 120 0g 30g .5g
1/2 cup cauliflower 25 5.3g 0g 0g

12:30
6oz Chicken breast 284 0g 53.4g 6.2g
1 cup broccoli 54 11.2g 0g 0g

1:30 workout

3:00
Protien shake with bananna 235 33g 24g 1.5g

5pm
6oz Chicken breast 284 0g 53.4g 6.2g
1 cup broccoli 54 11.2g 0g 0g

Again this was my old diet, here is what i am doing now


NEW DIET

5 am
Protien shake 114 2g 24g 1.5g
100grams Yogurt 70 16g 4g .4g
3/4 cup oats and flax seed mixed 120 21g 6g .25g

7am
1/2 can tuna 60 0g 15g .25g
1/4 cup brown rice 170 35g 4g 1.5g

9am
1/2 can tuna 60 0g 15g .25g
1/4 cup brown rice 170 35g 4g 1.5g

11am
1/2 can tuna 60 0g 15g .25g
1/4 cup brown rice 170 35g 4g 1.5g

12:30
6oz Chicken breast 284 0g 53.4g 6.2g
1/4 cup brown rice 170 35g 4g 1.5g
1 cup broccoli 54 11.2g 0g 0g


3:00
Protien shake with bananna 235 33g 24g 1.5g

4:00
1/2 can tuna 60 0g 15g .25g
1/4 cup brown rice 170 35g 4g 1.5g

6:00
6oz Chicken breast 284 0g 53.4g 6.2g
1/4 cup brown rice 170 35g 4g 1.5g
1 cup broccoli 54 11.2g 0g 0g


9pm bedtime
I want to ad a Casein protien drink at this time I will buy some tommorrow so I don't know the Macros for this yet.....

Cardio was only doing 30min twice a week but I will increase to 5 times a week 30mins

Ok let me know what you think

here are some pics first two are 4 months ago last 2 are from yesterday

Quote:

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Originally Posted by hellfire_436

NEW DIET

5 am
Protien shake 114 2g 24g 1.5g
100grams Yogurt 70 16g 4g .4g
3/4 cup oats and flax seed mixed 120 21g 6g .25g
Drop the yogurt, unecessary sugar and not enough protein to make it worthwhile. Eggs would be best, but if you can't stomach it stick with the shake and oats

7am
1/2 can tuna 60 0g 15g .25g
1/4 cup brown rice 170 35g 4g 1.5g
Good!
9am
1/2 can tuna 60 0g 15g .25g
1/4 cup brown rice 170 35g 4g 1.5g
Starting to see the pattern here...
11am
1/2 can tuna 60 0g 15g .25g
1/4 cup brown rice 170 35g 4g 1.5g
You're going to get sick of this meal REALLY quickly. Consider swapping out tuna for another lean meat - chicken or turkey breast, lean beef, or white fish. Consider swapping rice out for sweet potato, yam or more oats

12:30
6oz Chicken breast 284 0g 53.4g 6.2g
1/4 cup brown rice 170 35g 4g 1.5g
1 cup broccoli 54 11.2g 0g 0g


3:00
Protien shake with bananna 235 33g 24g 1.5g
Is this PWO? If so add some oats here, you can probably drop the banana

4:00
1/2 can tuna 60 0g 15g .25g
1/4 cup brown rice 170 35g 4g 1.5g
Again? lol

6:00
6oz Chicken breast 284 0g 53.4g 6.2g
1/4 cup brown rice 170 35g 4g 1.5g
1 cup broccoli 54 11.2g 0g 0g


9pm bedtime
I want to ad a Casein protien drink at this time I will buy some tommorrow so I don't know the Macros for this yet.....

Cardio was only doing 30min twice a week but I will increase to 5 times a week 30mins Definitely increase days per week

Ok let me know what you think

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For the most part you have the right idea, but you need to get more creative with your foods, or you're setting yourself up for failure IMO. Most people can stomach the same meal over and over for about 2 weeks before you'll never want to eat it again. Variety is what it's all about! Chicken, Steak, Salmon, Eggs, Turkey... Oats, Sweet Potato, Yam, whole wheat pasta (if you have to)... mix it up!

Fats seem to be missing. Try to get 50-70g of mainly unsaturated fats in there. Definitely include 15-20 of them with your casein shake via organic peanut butter or oil. Also 10g throughout the day from 3/6/9 capsules. The diet is OK otherwise with Gbrice's corrections but it's important that we see the daily totals for your macros. Also, try to eat more veggies, maybe 4 cups throughout the day.

Quote:

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Originally Posted by gbrice75

For the most part you have the right idea, but you need to get more creative with your foods, or you're setting yourself up for failure IMO. Most people can stomach the same meal over and over for about 2 weeks before you'll never want to eat it again. Variety is what it's all about! Chicken, Steak, Salmon, Eggs, Turkey... Oats, Sweet Potato, Yam, whole wheat pasta (if you have to)... mix it up!

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Thanks for the advise, I do have steak twice a week and turkey twicea weekalso whole wheat pasta once a week with homemade salsa.I just was tring to give an example of an average day. Would you recommend taking creatine? If so what part of the day? Also I was told to have the bananna with my shake at 3pm (this is right after my workout I was tols it helps get the protien to the muscles )????

Quote:

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Originally Posted by Damienm05

Fats seem to be missing. Try to get 50-70g of mainly unsaturated fats in there. Definitely include 15-20 of them with your casein shake via organic peanut butter or oil. Also 10g throughout the day from 3/6/9 capsules. The diet is OK otherwise with Gbrice's corrections but it's important that we see the daily totals for your macros. Also, try to eat more veggies, maybe 4 cups throughout the day.

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Could I add 1/2 teaspoon of extra virgin olive oil to each meal, or is that too much?

bump