View Full Version : Please diagnose my current diet

09-19-2008, 04:13 PM
I am 26 years old, 5'9"- 155lbs -9%BF

I started out at 182 back in February, and I'm very close to being cut. I have approx. 5 pounds to lose in the stomach region, but it's getting very tough at this point.

Please critique my diet, and tell me if there's anything I need to change.

My workouts are 6 days a week (hour lifting/hour cardio)

Monday - chest
Tuesday - back/abs
Wednesday - shoulders
Thursday - Biceps
Friday - Triceps
Saturday - Legs
Sunday - Rest

3 eggs
2 pieces toast (or oatmeal)
whey protein
3/4 cups organic FF milk

1 TBS Natural PB

Turkey (or tuna)
2 slices wheat bread
fat free yogurt

baby carrots (or fruit)

1.5 cup brown rice

5pm workout

whey protein w/ water

cup veggies

cup cottage cheese
1/2 scoop whey protein

Total calories - 1809
Total protein 164g
Total fat - 34g
Total sugar - 84g

Gallon and a half water, and the following supps: fish oil, flax seed oil, cranberry extract, green tea extract, chlorella, spirulina, colon cleanse, grape seed/resveratrol extract, calcium, L-arginine, L-Glutamine

Thanks for anyone who took the time to look at this for me.

09-19-2008, 04:55 PM
The calories seems off, no? Otherwise, looks good. Inb4eatmore.

09-19-2008, 04:58 PM
i have the calories broken down on a spreadsheet...

09-19-2008, 05:06 PM
Your formula might be off. 1809 calories is not enough for the food you put down.

09-19-2008, 05:08 PM
Time Calories

7:00am 3 eggs 210
2 pieces toast (or oatmeal) 140
whey protein 110
3/4 cups organic FF milk 75

9am Banana 110
1 TBS Natural PB 90
apple 80

11:30am Turkey (or tuna) 70
2 slices wheat bread 140
fat free yogurt 60

1pm baby carrots (or fruit) 35
banana 110

4pm 1.5 cup brown rice 150

6:30pm whey protein w/ water 110

7:30pm fish/chicken 120
cup veggies 44

9pm cup cottage cheese 100
1/2 scoop whey protein 55

TOTAL 1809

09-19-2008, 05:15 PM
Damn, man, those are some really low calorie foods. Also I read that as 3 or 4 cups of milk. You're doing really good for what I'm assuming you're setting out to do (lower body fat, more defined?), maybe just up your aerobic exercise to lose those last 5 lbs. Good luck.

09-21-2008, 09:06 PM
I think I want to start a bulk in November. Anyone have suggestions on how many calories I should take in to bulk?

09-22-2008, 08:45 AM
For your bulk -- 1.5 to 2 g protein per lb. of bodyweight comes out to roughly in the neighborhood of 230 to 300ish grams of protein. Aim for 4,000 to 4,500 calories a day.

At some point, it's going to be difficult to eat cleanly. Good luck though.

I wish I was 26 years old...

09-22-2008, 08:52 AM
Try entering your foods in Fitday.com and it breaks everything down........even % for Protein, carbs and fats. http://www.fitday.com

Start by raising you caloric intake by 500 cals. Right now I take in 3800 Calls a dat with 310g of Protein, 425g of carbs and 85g of Fat. I am eating soooo much and still leaning out.

I like your diet schedule but would recommend my carbs(Sweet Potatos, Oatmeals..etc) when you start bulking.