my diet ok?

[frsttmer]

hey I'm just gonna write out my diet any help would be awesome thanks, I'm 6'1, 190-195lbs, 24 years old and been working out 3 years
meal 1
1 slice whole wheat toast then prework supp , assault, then gym

meal 2
post workout shake, mass gainer with about 600 calories

meal 3
30 -60 mins later, 2 eggs 2 or 3 egg whites, 1 cup oatmeal with blueberries, sometimes i throw some sort of veg in eggs, peppers or green onions

meal 4
multigrain cheerios with cottage cheese, yogurt and milk

meal 5
2 tuna sandwiches on whole wheat with avacodo and spinach

meal 4
chicken breast asparagus and brown rice

meal 5
extra lean ground beef a yam and broccli

meal 6 plain tuna and pistachios

meal 7 cottage cheese, 1/2 cup

my goals are to be bigger and stronger while improving tone, is there anything i should change? thanks \
and also my job i pick orders all day, i burn tons of calories at work,

[_CrossroadS_]

Post everything with macros (how many grams of protein, fat, and carbs, and total cals in each meal)

Have you found your BMR/TDEE yet?

Do you know your BF%

[frsttmer]

Post everything with macros (how many grams of protein, fat, and carbs, and total cals in each meal)

meal 1
slice of toast with butter
250 cal
5g protein
28 carbs

meal 2 (post workout)
mass impact weight gain i take 3 to 4 scoops, suppose to be 5
816 cal
32g pro
162g carbs
4g fat



meal 3
2 whole eggs, 2 -4 egg whites, oatmeal
390 cal
34g pro
53g carb
17g fat

meal 4
bread and tuna
560 cal
46g pro
88g carbs
4 g fat ( not sure about avacodo details , i know its high in mono fat and i have a few spinach leafs on each

meal 5
rice (chicken asparagus)
180 cal
carb 38g
fat 1g
pro 4 (chicken breast i'm assuming is 30g protien? so around 120 cals not sure if theres any carbs or fat, and i dont know asparagus macros

meal 6
extra lean ground beef, yam broccli
i think 410 cals
30 g pro
10g fat (and again not sure on yam or broccli)
50g carb
meal 7
pistachio, tuna
430 cals
41g pro
13g carb
25g fat

meal 8
cottage cheese
100 cal
14g pro
10 carbs
0 fat

daily total ( might have messed up calculations abit but im pretty sure this is accurate)
3391 cals ( added 135 for fat from avocodo,, estimate)
195g pro
73g fat (added 15g , avacodo)
354 carbs

what is BMR/TDEE?
and not to sure of my body fat but i have a accu measure device and when i pinch it on my love handle area its at 11% , i can see the top part of abs but not the bottom 2

[frsttmer]

i think i found the bmr thing its 1996. and I think i should aim for 3444- 3779 calories.

[frsttmer]

also i work afternoon shift and if i dont eat carbs at the second last meal (last break) i find im starving when i get home

[frsttmer]

so Im reading up and stuff and i see i should prob aim for closer to 300 gs of protein, maybe i'll add some more whey shakes after smaller protein meals

[GotBoost?]

I would do a shake before bed with milk. That'll help get your numbers up, and the casein in milk will stay with you throughout the night.

Remember, more whole food the better, I wouldnt do anymore than 3 shakes.

[gbrice75]

I would do a shake before bed with milk. That'll help get your numbers up, and the casein in milk will stay with you throughout the night.

I would not do the milk before bed; too much sugar.

[gbrice75]

Post everything with macros (how many grams of protein, fat, and carbs, and total cals in each meal)

meal 1
slice of toast with butter
250 cal
5g protein
28 carbs

This is your pre-workout meal? This is crap! Drop this, do 1/2 cup oats, 2 eggs and 6 egg whites.

meal 2 (post workout)
mass impact weight gain i take 3 to 4 scoops, suppose to be 5
816 cal
32g pro
162g carbs
4g fat

I don't like these weight gainer shakes. Wanna gain weight? Eat real food, and lots of it. Drop this meal, do 2 scoops of whey protein, and 1 cup of oats. Don't worry about less calories in this meal; you'll get more throughout the day



meal 3
2 whole eggs, 2 -4 egg whites, oatmeal
390 cal
34g pro
53g carb
17g fat

I wouldn't do the eggs here, especially since they are now in meal 1. Go for 6-8oz of chicken breast (or any lean meat or fish) and 1 cup (cooked) brown rice, or a sweet potato or yam

meal 4
bread and tuna
560 cal
46g pro
88g carbs
4 g fat ( not sure about avacodo details , i know its high in mono fat and i have a few spinach leafs on each

Are you mixing the tuna with mayo? What kind of bread is this?

meal 5
rice (chicken asparagus)
180 cal
carb 38g
fat 1g
pro 4 (chicken breast i'm assuming is 30g protien? so around 120 cals not sure if theres any carbs or fat, and i dont know asparagus macros

What kind of rice?

meal 6
extra lean ground beef, yam broccli
i think 410 cals
30 g pro
10g fat (and again not sure on yam or broccli)
50g carb

You might consider dropping the yam - what time of day is this? I would drop carbs during your last 3 meals and stick with protein/fat meals

meal 7
pistachio, tuna
430 cals
41g pro
13g carb
25g fat

Fine, but again - any mayo with the tuna? Get some veggies in here too, some spinach maybe

meal 8
cottage cheese
100 cal
14g pro
10 carbs
0 fat

Add 2tbsp of natty peanut butter, or a serving of almonds. You can also swap out the cottage cheese for a casein shake - do NOT use milk like somebody above suggested, too much sugar.

daily total ( might have messed up calculations abit but im pretty sure this is accurate)
3391 cals ( added 135 for fat from avocodo,, estimate)
195g pro
73g fat (added 15g , avacodo)
354 carbs

what is BMR/TDEE?
and not to sure of my body fat but i have a accu measure device and when i pinch it on my love handle area its at 11% , i can see the top part of abs but not the bottom 2

I made some suggestions above in bold; BMR = Basic Metabolic Rate - This is the amount of calories your body burns when you're doing NOTHING - just existing. TDEE = total daily energy expenditure - your maintenace calories - calories you need to eat to neither gain or lose weight.

[frsttmer]

I spread the avacodo on whole wheat bread, always brown rice ,
I work afternoon shift and I pick orders, should i still not have carbs after first break? Would protein and fat be enough?

How long should I wait after my breakfast before, I can go to the gym, now that I look at that, I cant believe thats my first meal, I'm pumped now to workout not on an empty stomach.

My TDEE is 3621 My Bmr is 2013 ,
Thanks for all the tips, I'll put them to use. are pistacios ok to eat? Im not a fan of almonds at all, I know there the really good one.

[gbrice75]

Are you using mayo to mix in your tuna? If you're highly active in the evening, I suppose you can leave the yam in that meal. I would definitely leave carbs out of your last 2 meals however.

Try and eat your first meal (pre-workout) 1 - 1.5 hours before your workout so you're nice and fueled up to hit it hard.

I believe pistachios are ok, but make sure you are getting them raw/natural (not salted, etc). Pretty much any nut is ok so long as it's raw/natural.

[frsttmer]

nope no mayo, I use the avacodo as my mayo.
I just ate breakfast and i feel way better now, I cant believe I was working out on a piece of toast lol.

Before I had a day job and started early so I would eat apeice of toast and a whey shake with bannana and pinapple juice, then i started working on the afternoon shift and somehow ended up eating toast.... never again

I'm gonna change it up and get the carbs out of last 2 meals....... thanks again!

[frsttmer]

Ok does this look better??

Meal 1 ( Pre workout)
2 eggs 6 egg whites ½ cup oatmeal (blueberries optional)

Meal 2
post workout, Scoop of whey protein, 1 cup oatmeal

Meal 2
chicken breast, broccoli and brown rice or yam

Meal 3
Cereal, ½ cup cottage cheese, ½ cup yogurt, small amount of milk

Meal 4
Two tuna sandwiches, mix with mayo, (use sparingly) or 1 whole avocado as mayo, with some spinach leafs as well

Meal 5
Extra lean ground beef, yam, asparagus

Meal 6
Can of tuna ( plain) serving of pistachios

Meal 7
Can of salmon mixed with spinach leafs

Meal 8
½ cup cottage cheese with nuts or 2 tbsp of natty pb. or casein shake

[gbrice75]

Ok does this look better??

Meal 1 ( Pre workout)
2 eggs 6 egg whites ½ cup oatmeal (blueberries optional)

Meal 2
post workout, Scoop of whey protein, 1 cup oatmeal

Meal 2
chicken breast, broccoli and brown rice or yam

Meal 3
Cereal, ½ cup cottage cheese, ½ cup yogurt, small amount of milk

Drop this meal, nothing good here!

Meal 4
Two tuna sandwiches, mix with mayo, (use sparingly) or 1 whole avocado as mayo, with some spinach leafs as well

Meal 5
Extra lean ground beef, yam, asparagus

Meal 6
Can of tuna ( plain) serving of pistachios

Meal 7
Can of salmon mixed with spinach leafs

Meal 8
½ cup cottage cheese with nuts or 2 tbsp of natty pb. or casein shake

Looking much better - i'd still want to see the updated diet with all macros so we can be sure calories/macros are in check. Also, you have 2 meals listed as meal 2 - I assume that's a typo, if so are you getting in 9 meals a day?

You should drop meal 3 all together though, which will get you back down to 8 meals/day. Just my .02

[frsttmer]

lol oops..

[frsttmer]

lol oops....... Now that I think about it I dont really feel that well after that meal. I'll drop it and figure out my macros and post again

I had an amazing workout today, so much better with a good meal going through me, felt stronger for sure and faster recovery between sets.

Should I only have 7 meals on non lifting days to lower calories or keep them the same?

[gbrice75]

lol oops....... Now that I think about it I dont really feel that well after that meal. I'll drop it and figure out my macros and post again

I had an amazing workout today, so much better with a good meal going through me, felt stronger for sure and faster recovery between sets.

Should I only have 7 meals on non lifting days to lower calories or keep them the same?

Yep, you had some fuel to burn so you had a good workout! I worked out on an empty stomach for a year and wish I had never done that.

I have 1 less meal on non-workout days, but only because I get up later, so there's less time in the day. As long as you're eating every 2.5 - 3 hours, just get in as many meals as you can within the timeframe. If that's still 7 meals, just adjust your macros (DEFINITELY less carbs IMO) to bring the calories down.

[frsttmer]

So last night my enegry levels were completly fine with only carbs on first break, slept great last night and had crazy dreams, maybe from more growth hormone secreting??
Would you suggest cardio on empty stomach or protein shake or should I stick with a meal. I'm gonna figure the macros out tommrow( I dont work fri) and get this down real tight.

[gbrice75]

So last night my enegry levels were completly fine with only carbs on first break, slept great last night and had crazy dreams, maybe from more growth hormone secreting??
Would you suggest cardio on empty stomach or protein shake or should I stick with a meal. I'm gonna figure the macros out tommrow( I dont work fri) and get this down real tight.

Not sure about the dreams, but hopefully they were crazy good?

Excellent question about the cardio. ALOT of people on this board suggest cardio on an empty stomach; for me personally, the jury is still out on this. Is it better for fat loss? Probably - it would only make sense. However, is that benefit worth the fact that you will absolutely be burning muscle too? I can't imagine how one wouldn't be catabolic after sleeping all night, waking up, not eating, and doing cardio.

Personally, i've been eating a meal before cardio but no carbs. Protein shake and 3 whole eggs. I don't know if this is ideal, I definitely need some help on this one too. I'd love to hear from the vets, along with something to back up why they think their suggestion is the way to go.

[frsttmer]

Ya my dreams were good ones, very vivid, gotta be lack of carbs... alright I found out all the macros wrote them down then transferred to computer so hopefully I didnt screw any up bu here it is...

Meal 1 (pre workout) Scrambled eggs and oatmeal
2 Eggs
Calories- 140
Protein- 12g
Fat -10g
Carbohydrates- 2
6 Egg whites
Calories- 100
Protein- 42g
Fat- 0g
Carbohydrates- 2g
½ Cup oatmeal
Calories- 140
Protein- 6g
Fat- 0g
Carbohydrates- 24g
TOTAL - Calories-380 Protein-33g Fat-10g Carbohydrates- 28g

Meal 2 (post workout)
1 Cup oatmeal
Calories- 280
Protein- 12g
Fat- 5g
Carbohydrates- 48g
2 Scoops whey protein
Calories- 170
Protein- 33
Fat- 5
Carbohydrates- 5g
TOTAL - Calories-450 Protein-45g Fat-10g Carbohydrates-53g

Meal 3 2 Tuna sandwiches ( with avocado and spinach )
Bread
Calories- 480
Protein- 16
Fat- 8
Carbohydrates- 84
Tuna (1 can)
Calories- 120
Protein- 30
Fat- 1
Carbohydrates- 0
Baby spinach (2.5 cups)
Calories- 13
Protein- 2
Fat- 0
Carbohydrates- 2
1 Whole avocado (spread on bread)
Calories- 234
Protein- 3g
Fat- 21g
Carbohydrates -12g
TOTAL - Calories-847 Protein- 51g Fat-30g Carbohydrates- 98



Meal 4 Chicken, brown rice, asparagus
6oz chicken breast
Calories- 276g
Protein- 54g
Fat- 6g
Carbohydrates- 0g
1 Cup brown rice (cooked)
Calories- 216g
Protein- 5g
Fat- 2g
Carbohydrates- 45g
½ Cup asparagus
Calories- 20g
Protein- 2g
Fat- 0g
Carbohydrates- 4g
TOTAL - Calories-512 Protein-61 Fat-16g Carbohydrates-49g

Meal 5 Extra lean ground beef, yam and broccoli
½ lb extra lean ground beef
Calories- 354
Protein- 44g
Fat-19g
Carbohydrates- 0g
½ Cup yam
Calories- 158g
Protein- 2g
Fat- 0g
Carbohydrates- 37g
1 Cup of Broccoli
Calories- 32
Protein- 3
Fat- 0
Carbohydrates- 6
TOTAL - Calories- 544 Protein-49g Fat-19g Carbohydrates-43

Meal 6 Tuna and almonds
1 Can of tuna
Calories- 120g
Protein- 30g
Fat- 1g
Carbohydrates- 10g
1/3 Cup of almonds
Calories- 290g
Protein- 11g
Fat- 25g
Carbohydrates- 10g
TOTAL - Calories-410 Protein- 41g Fat- 26g Carbohydrates-20g








Meal 7 Salmon and baby spinach
½ Fillet salmon
Calories- 184g
Protein- 32g
Fat- 5g
Carbohydrates- 0g
2.5 Cups of baby spinach
Calories- 13g
Protein- 2g
Fat- 0g
Carbohydrates- 2g
TOTAL - Calories-197 Protein-34g Fat-5 Carbohydrates-2g

Meal 8 Cottage cheese and peanut butter
½ Cup cottage cheese
Calories- 100g
Protein- 14g
Fat- 0g
Carbohydrates- 10g
2 Tbsp natural peanut butter
Calories- 200g
Protein- 8g
Fat- 16g
Carbohydrates- 5g
TOTAL - Calories-300 Protein-22g Fat- 8g Carbohydrates-15g

DAILY TOTALS
Calories- 3640
Protein- 363 37%
Fat- 124 30%
Carbohydrates- 308 33%

[_CrossroadS_]

I do AM cardio with nothing but 50g whey protein in my stomach, and I am gaining weight, and dropping bf at the same time...