is my diet ok help???

meal 1: cup of coffee and a bowl of oatmeal mixed up with full fat milk.

FORMULA VM 75 multiple vitamins with amino acids one tab after breakfast daily.

meal 2: 6-7 egg omlette
1.two baked potatoes
2.pasta
3.rice.
rotate through the three daily..

protein shake 30 mins before workout mixed with water...

(GYM)

protein shake just after workout mixed with full fat milk..

meal 3: shallow fried medium sized chicken breast in olive oil,peas and boiled potatoes..

meal 4: bowl of oatmeal mixed with full fat milk..

(REST)

(sorry dont have weight of food as im not sure but they are all pritty big meals)

age:20
weight:160
height:just under 5ft 8
not sure on body fat etc buh would think pritty low...

can some one please help ???

Quote:

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Originally Posted by nmc2010

meal 1: cup of coffee and a bowl of oatmeal mixed up with full fat milk.-1 cup of oats in a protien shake mixed with water would be a better choiceFORMULA VM 75 multiple vitamins with amino acids one tab after breakfast daily.

meal 2: 6-7 egg omlett- how many whites
1.two baked potatoes-watch the white potatoes, i know it's a bulk bulk but be careful
2.pasta
3.rice.
rotate through the three daily..-this is a bulk keep the pasta whole wheat and the rice brown, keep the bulk clean how long before work out is this meal

protein shake 30 mins before workout mixed with water...

(GYM)

protein shake just after workout mixed with full fat milk..-add oats here as well

meal 3: shallow fried medium sized chicken breast in olive oil,peas and boiled potatoes..-find another way to prepare the chicken, again watch the potatoes

meal 4: bowl of oatmeal mixed with full fat milk..-use water or low fat milk, i let the whole milk go in one meal to help with your goals keep it limited
(REST)

add a casien shake with nay peanut butter before bed
(sorry dont have weight of food as im not sure but they are all pritty big meals)

age:20
weight:160
height:just under 5ft 8
not sure on body fat etc buh would think pritty low...

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i am by no means a guru and these are some suggestions i feel good about offering, wait on damian and gbrice to chime in
im also glad to see you making the effort to turn yourself around and get this going the right way
good luck i expect to see you living in the diet section

with the omlette i put all the egg in..

the meal is around 1 hour maybe more before workout

??

thank you...

also what would be a better way to prepare the chicken?

rap the chicken in foil put in the oven for 30 mins is prob healthiest way

frying the chicken makes the chicken full of oil

ok thanks :)

post your diet with macros and time of day for each meal. See my current diet below for an idea on how to format it so we can help you.

GB's Current Diet:

PROTEIN/CARBS/FAT/TOTAL CALORIES

MEAL 1 - PRE-WORKOUT
4:30am

Premier protein shake - 30/5/3/160
1 cup oats - 10/52/5/280
1 Extra Large Whole Egg - 7/0/5/90
1/2 cup liquid egg whites - 12/2/0/60
1/2 cup blueberries - 0/10/0/40

TOTALS: 60/70/12.5/620

5:30am - WORKOUT, followed by 1 hour cardio

MEAL 2 - POST WORKOUT
7:30am

1 cup oats - 10/52/5/280
2 scoops Myofusion - 50/10/6/315

TOTAL: 60/60/11/600

MEAL 3
10:00am

6oz Boneless Skinless Chicken Breast - 36/0/2.5/165
7oz Sweet Potato - 3/35/0/150
1 Cup Green Beans - 1/4/0/20

TOTALS: 40/40/2/350

MEAL 4
1:00pm

4oz 95/5 Lean Ground Beef - 35/0/7/200
1/2 cup (a little over) Brown Rice - 5/40/1/180
1/4 cup tomato sauce - 0/3/0/12
2 cups baby spinach - 2/2/0/15

TOTALS: 40/45/8/415

MEAL 5
4:00pm

3/4 cup 1% Milk Fat Cottage Cheese, No Sodium Added: 20/7.5/2.5/135
1 scoop ON 100% Casein - 24/3/1/120
2tbsp PB2 Powdered Peanut Butter - 4/6/1/50

TOTALS: 50/15/4/300

MEAL 6
7:00pm

6oz Broiled Tilapia - 35/0/3/165
1 cup broccoli - 3/6/0/30
1tsp EVOO - 0/0/5/45

TOTALS: 40/6/8/235

MEAL 7
10:00pm

1 cup 1% Milk Fat Cottage Cheese, No Sodium Added: 26/10/3/180

TOTALS: 26/10/3/180 (could add more fats here but happy with totals as is)

DAILY TOTALS: 315/250/50/2700

46% protein, 37% carbs, 17% fat

use a program like fitday to help you with he macros, its a lot of work but it is the only way you can get your diet dialed in to meet your goals.

Quote:

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Originally Posted by MBMETC

i am by no means a guru and these are some suggestions i feel good about offering, wait on damian and gbrice to chime in
im also glad to see you making the effort to turn yourself around and get this going the right way
good luck i expect to see you living in the diet section

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hey treid out the oats with protein shake i couldnt get it to mix very well ??

Put 1 cup of raw oats in your shaker jug or a container with a lid add your powder and water shake it for a min and put it in the refridgerator and let it sit for at least 10 mins shake and drink keep shaking as you drink it to keep the oats from settling. I like to grind my oats in a blender or food processor they are easier to drink.

Did you check out fit day to work out your macros

Personally I'd drop the whole milk completely. You want fat, but there's much more healthier fats than milk fat. Go skim.

ok thanks MBMETC..

im on fitday now post back when im done :)

Quote:

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Originally Posted by nmc2010

ok thanks MBMETC..

im on fitday now post back when im done :)

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Nice

Quote:

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Originally Posted by nmc2010

hey treid out the oats with protein shake i couldnt get it to mix very well ??

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They really don't mix at all... I just shake it up, drink, chew, repeat. I enjoy chewing up the oats, strange maybe, but I like the texture.

Quote:

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Originally Posted by LatissimusaurousRex

Personally I'd drop the whole milk completely. You want fat, but there's much more healthier fats than milk fat. Go skim.

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x2

where is your diet with macros, im not giving up on you bro. lets go!