What do you guys think of my diet?

[beer boy]

ok well iv been training for about four years, but in that time i didnt really look after my diet...
i ate lots of fast food and drank beer every night..
so needless to say i didnt really see great results..

but iv knocked the beer on the head the last two weeks and been eating lots of good food and i can really feel my strenght flying up

im sorry i dont have a clue how to count cals or anything...
but il just give you an example of what i ate yesterday


Age: 29
Height: 5ft 9
Weight: 86kg
BF: no idea sorry

7am 4 egg whites 1 yoke, bowl of oats and 2 scoops of ON whey
and took my multi vit (animal pak)

10am 2 chicken breasts and a small plate of wholemeal pasta
then took my animal m stak before gym

1pm 1 chicken brest and some cheese in a wholemeal wrap
and 2 scoops of ON whey

3.30pm 5 egg whites

6pm a big steak on some wholemeal wraps with mushrooms and onions and some cheese

9pm 2 scoops of ON whey and 2 rice cakes and 2 table spoons of PB

so thats the kind of thing iv been eating the last couple of weeks..

so any advise or criticism welcome

thanks!

[jtuner77]

Macros and total cal count please. Also when in the day do you work out? please put that in your diet list so we see if you are taking in carbs pre and post workout.

[beer boy]

Macros and total cal count please. Also when in the day do you work out? please put that in your diet list so we see if you are taking in carbs pre and post workout.

thanks for the reply man, emm i dont know to count cals and macros... i wish i did! my workout is normally from 11am-12.15 monday to friday

[Gaspari1255]

In a nut shell, regardless of what your goals are, it looks like you are under-eating big time. As said above, kind of hard to give you more than that without a macro break down.

[RaginCajun]

here is a sample of what you need to do. this is a diet from GB that he used. we are around the same size so you may want to drop the calories to around 2200. try to go thru the diet and understand why your eating carbs before and after. read thru the stickies at the top of the diet section, they will help. hope this helps you, cheers!

Sample Diet to follow.

5am: MEAL 1 - PRE WORKOUT
1 extra large egg, 4 extra large whites - 27/0/5/160
1/2 cup oats - 5/26/2.5/140
1/4 cup blueberries - 0/5/0/20

TOTAL: 32/31/7.5/320

WORKOUT followed by 1 hour of cardio

8am: MEAL 2 - POST WORKOUT
1 Scoop Myofusion - 25/5/3/160
1 Premier Protein Shake - 30/5/3/160
1 cup oats - 10/52/5/280

TOTAL: 65/60/10/600

10am: MEAL 3
6oz broiled tilapia - 35/0/3/165
3/4 cup brown rice - 3/22/1/110
3/4 cup black and red beans - 5/18/1/105

TOTAL: 43/40/4.5/380

1pm: MEAL 4
5oz chicken breast - 34/0/2/140
1/2 cup oats - 5/26/2.5/140
1/4 cup blueberries - 0/5/0/20
2 cups baby spinach - 1.5/1.5/0/10

TOTAL: 40/33/4/310

4pm: MEAL 5
4oz 93/7 lean ground beef - 23/0/9/180
1oz (dry) Barilla Plus Multigrain Pasta - 5/20/1/105

TOTAL: 30/20/10/285

7pm: MEAL 6
2oz Flank Steak - 15/0/6/120
1 extra large whole egg - 7/0/5/80
3 extra large egg whites - 15/0/0/60
2 cups baby spinach - 1.5/1.5/0/10
2 Fish Oils - 0/2/0/20

39/1.5/13/290

10pm: MEAL 7
1 scoop ON Casein - 24/3/1/120
1 tbsp natty PB - 4/3/8/105
2 Fish Oils - 0/0/2/20

TOTAL: 28/6/11/245


DAILY TOTAL: 271/195/62/2425