Diet Critique please.

[xephonics]

OK, I'm about ready research-wise to start (well within the next month or so), but I'd like to see how my diet stands up.

My main goal for the cycle is mostly strength and some size (lean size preferably)



6am - 1 serving of cytogainer shake
7:30am - 1 cereal bar
9am - sandwich composed of lunch meat (lean chicken or turkey), cheese, wheat bread, and some low fat dressing and/or mustard. 1 yogurt, 1 protein bar
noon - same as 9am meal
3 - same as 9am meal
5-6pm - Some odd protein rich dinner
8-9pm - labrada prov 60 shake
10pm - a high fiber snack like shredded wheat cereal w/ skim milk

That is my basic meal plan every day, averaging 200-250 grms of protein a day.

Oh, and I'm 5'10 and weigh 205-210lbs.

Granted you might need me to fill in more details, and if so, please say.

Stats of diet:
Morning shake:
Calories 570
Fat 6g
Carbs 75g
Sugar 7g
Protein 54g

Nighttime shake:
Calories 315
Fat 3g
Carbs 12g
Sugar 5g
Protein 60g

Bars: x3
Calories 180 == 540
Fat 5g == 15g
Carbs 22g == 66g
Sugar 14g == 52g
Protein 12g == 36g

Yogurt: x3
Calories 80 == 240
Fat 1.5g == 4.5g
Carbs 4g == 12g
Sugar 3g == 9g
Protein 12g == 36g

Sandwiches: x 3
Calories 330 == 990
Fat 13g == 39g
Carbs 27g == 81g
Sugar
Protein 29g == 87g

Cereal:
Calories 290
Fat 4.5
Carbs 56
Sugar
Protein 12g



Totals

Calories: 2946 + 500-1000 (for dinner)
Fat: 72g + 15-20 (for dinner)
Carbs: 312g + 30-50 (for dinner)
Protein: 285g + 30-50 (for dinner)

In relation to the added random values, I don't eat the same thing every night, so I cannot really give a solid total, so I included the normal ranges for the meals.

And ~800-1200 mg of caffeine each day :P might be relevant, might not.

[Anabolios]

If you are a hardgainer and are relatively lean the bread wont be an issue. I would replace the morning meal with .5-1 cup of oats and 8 egg whites if your schedule permits it. I have always felt that starting the day with real food was always better. Replace the cereal bar with your protein shake. I alternate carbs in my meals when I'm trying to stay relatively lean, if this is your intention then I would do the back to back to back sandwiches. The odd protein rich dinner could be anything so I cant really comment there, not sure what youre getting at with the "odd protein rich" but hey if thats your thing....lol jk. Also i dont know what labrada prov 60 is, im assuming thats a brand. Skip the cereal before bed time and go with a lean beef. No need for carbs before you sleep and skim milk contains about 12g of sugar in an 8 oz. serving.

I am no diet expert by any means but have been through trial and error for years... Good luck!

[xephonics]

thanks for the tips on the night snack

the day does not permit as I work construction 10 hrs a day 5-6 days a week, so i kinda gotta go with what I can eat cold.

I did not mean odd as in weird, I meant odd in the various sense. Like it usually consists of chicken breast prepared some way (usually baked or grilled), some veggies, etc.

The morning protein shake is higher in calories ~500-600, and the night time protein shake is lower in calories (roughly 150 calories). I don't use milk for either, just water. The morning one has 54 grams of protein, the nighttime (after workout) one has 60 grms.

[eatrainrest]

the diet needs alot of help, you need more variety of carbs (brown rice, oatmeal, sweet potatoes) and defiantely more variety of FOOD protein... red meats, chicken breasts, turkey breasts, fish, eggs.. etc.. Dont have your body fat either and dont list PWO meal.. the first or 2nd sticky has great videos you shuld watch it will definately change your diet perspective (in a good way) goodluck

[J-Roc]

Xephonics one thing I know for sure is that you need to figure out your macros and build a diet around them. Also listing the macros of all your meals will be helpful and will get much better responses from the more experienced members here.

Watch the Milos videos as suggested already... they helped me greatly.

Preparing meals in bulk will save massive time on a tight schedule. It used to be a drag to try and get all my calories in a day... when I started cooking my salmon, chicken, rice, etc. in bulk it made things so much easier and it will for someone like yourself who works a lot. Prepare and pack your meals!!!

[Anabolios]

Agreed, pre prepare and pack. It should only take a few minutes to fire down 8 oz. chicken breast and .5 cup of brown rice. No different than one of the other guys going on a cigarette break, you go on a feeding break lol

[xephonics]

I'll definately check out those threads/stickies.

However please keep in mind when critiquing, I am in no way wanting to be a bodybuilder. My personal preference would be powerlifter, but I honestly doubt I'll ever get there either.

And also I basically don't like eggs, hence the lack of eggs. I would eat them scrambled in toast or something, but thats pretty much it.

[FireGuy]

With all due respect, can that entire diet and start over from scratch.

[xephonics]

Morning shake:
Calories 570
Fat 6g
Carbs 75g
Sugar 7g
Protein 54g

Nighttime shake:
Calories 315
Fat 3g
Carbs 12g
Sugar 5g
Protein 60g

Bars: x3
Calories 180 == 540
Fat 5g == 15g
Carbs 22g == 66g
Sugar 14g == 52g
Protein 12g == 36g

Yogurt: x3
Calories 80 == 240
Fat 1.5g == 4.5g
Carbs 4g == 12g
Sugar 3g == 9g
Protein 12g == 36g

Sandwiches: x 3
Calories 330 == 990
Fat 13g == 39g
Carbs 27g == 81g
Sugar
Protein 29g == 87g

Cereal:
Calories 290
Fat 4.5
Carbs 56
Sugar
Protein 12g



Totals

Calories: 2946 + 500-1000 (for dinner)
Fat: 72g + 15-20 (for dinner)
Carbs: 312g + 30-50 (for dinner)
Protein: 285g + 30-50 (for dinner)

In relation to the added random values, I don't eat the same thing every night, so I cannot really give a solid total, so I included the normal ranges for the meals.

And ~800-1200 mg of caffeine each day :P might be relevant, might not.

[xephonics]

Ok I put the stats of each meal in my first post.

And I'm curious if your comments are for a person who wants to look like a body builder. Because that is not my goal here, my goal is powerlifting/strongman.

And I'm curious what you all are averaging on food each week. I cannot afford to spend much more than I already do ($100-150 a week), atleast not at the moment. I can see adding in some of the changes I've read about, but only if it will not "break the bank"