Diet Critique

[Welshguy1]

Wanna lose a bit of fat and pack on some muscle so decided Id stick to my diet this time... Just lookin for some critiques and maybe some suggestions for other meal possibilities... I know my 2 main meal are tuna pasta at the moment but Im living on it atm... Will replace it for the equivilent in Chicken and rice when I get sick of it.


BMR was worked out to be 2500 calories... -500 to lose 1lb per week and struggled to get to 2000 so stuck with 1800.

Age: 19
Height: 6'
Weight: 210lbs

Meal One: 8am

2 Eggs - 126 P12 C0 F8

4 Egg whites - 72 P16 C0 F0

Oats (50g) -190 P6 C34 F3


Total 388 P34 C34 F11


Meal Two: 10am

Protein Shake (50g) x2(1 @ 3Pm) - 222 P54 C0 F0

Total 222 P54 C0 F0

Meal Three: 12pm

Pasta - (100g) - 102 P0 C25 F0.25
2 Tuna - 300 P50 C0 F5

Total 504 P50 C50 F5.25


Meal Four: 6pm

Pasta - (200g) - 204 P0 C50 F0.5
2 Tuna - 300 P50 C0 F5

Total 504 P50 C50 F5.5

Meal Five: 9pm

Protein Shake (60)g - 266 P64 C0 F0

Total 266 P64 C0 F0

TOTAL: 1884 P252 C109 F21.5

[Damienm05]

Wanna lose a bit of fat and pack on some muscle so decided Id stick to my diet this time... Just lookin for some critiques and maybe some suggestions for other meal possibilities... I know my 2 main meal are tuna pasta at the moment but Im living on it atm... Will replace it for the equivilent in Chicken and rice when I get sick of it.


BMR was worked out to be 2500 calories... -500 to lose 1lb per week and struggled to get to 2000 so stuck with 1800. You mean TDEE?

Age: 19
Height: 6'
Weight: 210lbs

Meal One: 8am

2 Eggs - 126 P12 C0 F8

4 Egg whites - 72 P16 C0 F0

Oats (50g) -190 P6 C34 F3


Total 388 P34 C34 F11 Good meal!


Meal Two: 10am

Protein Shake (50g) x2(1 @ 3Pm) - 222 P54 C0 F0

Total 222 P54 C0 F0 I assume this is your PWO meal? If so, add 50g of oats to your shake. If this is not your PWO meal, replace the protein powder with lean protein (chicken, fish, etc.)

Meal Three: 12pm

Pasta - (100g) - 102 P0 C25 F0.25 Bad carb source mate. I'm not from the UK but I love saying mate. Anyway, if you must use pasta, use whole wheat, better yet, use flourless made by Foods for Life. Otherwise, go for whole grain brown rice, sweet potato, lentils, beans, or oats. Pasta is fairly high on the GI
2 Tuna - 300 P50 C0 F5

Total 504 P50 C50 F5.25


Meal Four: 6pm

Pasta - (200g) - 204 P0 C50 F0.5 Same as above. I'd also consider replacing the tuna with chicken in this meal because 4 cans daily is too much mercury IMO.
2 Tuna - 300 P50 C0 F5

Total 504 P50 C50 F5.5

Meal Five: 9pm

Protein Shake (60)g - 266 P64 C0 F0 PWO or not? If yes, add 20g healthy fat. If no, go for lean protein, veggies, oil/nuts/avocado/etc

Total 266 P64 C0 F0

Add a meal before bed. 1 cup cottage cheese or 1 scoop casein powder with 1 tbspn. natural PB.

TOTAL: 1884 P252 C109 F21.5

1- You need veggies. Fibrous green ones in 2-3 meals at least.

2- Your fats are way low. Also, I think your cals are low. Lower protein to 200, increase carbs to 150, fats to 50.

3- You need to tell me when you workout so I can get your diet dialed in better.

[Welshguy1]

I Workout 1.5-2 hours after meal 4 and generally train 1 bodypart each day monday - friday with weekends off because Im never home.

Edit: I also take Flaxseed supps and tend to stick to veggies on days I dont train...

[Damienm05]

Ok, I'd suggest you workout 30 minutes only after that meal so you're fueled throughout. Have your shake with stated corrections 15 minutes after your last set and then have the following whole-food meal right after that when you get home. Should be good to go.