Critique my diet please!!!!

[Dr Pepper]

I have a multi vitamin glucosimine tablet and about 20ml of MCT Oil a day.

Meal one 07.00am

1 cup black coffee
1 cup oatmeal
4 egg whites + 2 full eggs
2 slices kraft singles cheese
1 class water

Meal two 09.30am

2 scoops vitargo
2 scoops protein (62g)

Meal three 12.00pm

1 cup white rice (cooked)
1 galss water

Meal four 2.30pm

250g chicken breast
300g baked potatoe
1 galss water

Meal five 5.30pm

250g chicken breast
300g baked potatoe
1 galss water

Meal six (after gym) 8.00pm

2 scoops protein shake (62g)
1 bananna
1 galss water

Meal seven 10.30pm

6 full eggs + 2 yolks
1 glass water

Total
Calories - 4217
Protein - 425
Fat - 68
Carbs - 372

Please let me know any comments good or bad on my diet.

Thanks Pepper

[Batt]

What is vitargo

[Dr Pepper]

Vitargo is the first and only super soluble form of the fastest recovery and re/fuel carbohydrate ever proven in university research studies. =Where other products use Maltodextrin and sugars. Vitargo gives you faster energy absorption, glycogen refueling, performance and insulin response. But its 100% sugar-free. Hope that answers ur question.

Pepper

[n00bs]

Vitargo is the first and only super soluble form of the fastest recovery and re/fuel carbohydrate ever proven in university research studies. =Where other products use Maltodextrin and sugars. Vitargo gives you faster energy absorption, glycogen refueling, performance and insulin response. But its 100% sugar-free. Hope that answers ur question.

Pepper

**** sounds like your their marketing rep..

And thats a pretty bad diet...


Ditch plastic kraft cheese.. ooft i wouldnt put that shit into my body, ditch the coffee...

I see hardly any fruit i see no real vegies/salad variety?


Fruit forbreakfast berries apples ect

Vegies /salad with every meal...


Also drink your water in between meals...


Their is seriously more to life then protein/carbs/fat ratios...

Take a multi with breakfast and dinner add vitamin c throughout the day.. Invest in some form of green drink..

Dont be afraid of legumes/nuts beans... and fibre! All this food means sweet **** all if you are not digesting and absorbing it properly...

[gbrice75]

I have a multi vitamin glucosimine tablet and about 20ml of MCT Oil a day.

Meal one 07.00am

1 cup black coffee
1 cup oatmeal
4 egg whites + 2 full eggs
2 slices kraft singles cheese
1 class water

I'm assuming this isn't sugar packet oatmeal, but whole oats, right? Drop the cheese, add 2 more egg whites

Meal two 09.30am

2 scoops vitargo
2 scoops protein (62g)


Is this your PWO meal? If not, drop it and do a real meal here consisting of lean protein/complex carb

Meal three 12.00pm

1 cup white rice (cooked)
1 galss water

Seriously, this is a meal? White rice? Where's the protein? You need protein in every single meal. Make this brown rice or another complex carb (sweet potato, yam, quinoa, lentils, etc) and add a lean protein

Meal four 2.30pm

250g chicken breast
300g baked potatoe
1 galss water

Make this a baked sweet potato or yam

Meal five 5.30pm

250g chicken breast
300g baked potatoe
1 galss water

Consider dropping carbs at this point. If you want to keep carbs in this meal, switch this to sweet potato or another complex carb

Meal six (after gym) 8.00pm

2 scoops protein shake (62g)
1 bananna
1 galss water

Now I see that this is your PWO meal, so you def. need to switch meal 2 to be real food. Make this meal look more like meal 2 currently is

Meal seven 10.30pm

6 full eggs + 2 yolks
1 glass water

Eggs are relatively fast acting protein. Since this is your last meal of the day, you should get something slower - cottage cheese, lean steak, casein protein, etc. Add some natty PB

Total
Calories - 4217
Protein - 425
Fat - 68
Carbs - 372

Please let me know any comments good or bad on my diet.

Thanks Pepper

Comments above in bold. Need to see macros for each meal to really critique. Protein is too high IMO, no need for 425g unless you're already a monster - what are your stats? Fats are too low IMO - reduce protein by 50g or so, up fats by 25g.

[Dr Pepper]

Ok thanks for the feed back. I can't giv complete macros till I get home later. But any more help would be great.

Stats
25
5'9"
190
14% bf

meal1
Yes it's proper oats no sugar. Il drop the cheese and add two more egg whites.

Meal 3, 4, 5

to drop the protein. Make them all 200g chicken breast to lower the protein all over.

With meal five why do u say lower the carbs?

My last meal do u mean add cottage cheese withe eggs or take the eggs out compleatly?

Thanks heaps for ur help guys. Hopefully I can get onto the right track now...

[Dr Pepper]

Sorry my bad 5'8" 173cms, not 5'9"...

[Dr Pepper]

Bump!!! Anyone???

[Dr Pepper]

Come on guys 77 people viewed, write something...

[n00bs]

Come on guys 77 people viewed, write something...

Just try the basics until you ewither gain or loose..

Its not rocket science.

Whole food only

vegies salad fruit.. Protein source with every meal.. Good fats..

Everyones body is different only you can know what is right.

[stevey_6t9]

well first we need to know your TDEE and BMR...

i personally dont believe in real food immediately post w/o like grbrice said, but rather have a shake then real food 1hr later.

and yes cottage cheese or casein before bed and your set.

[gbrice75]

i personally dont believe in real food immediately post w/o like grbrice said, but rather have a shake then real food 1hr later.

What I wrote was probably confusing, and I def. don't want to confuse the OP, so i'll try and clarify.

I wasn't telling you to eat real food immediately PWO. At first I wasn't sure which meal your PWO meal was. As Stevey said, definitely do a shake. What I was saying is make your PWO meal look like your CURRENT meal 2 (shake + vitargo). 1 hour or so later, do a real meal - lean protein/complex carb.

Sorry for any confusion!