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Don Birnam
05-25-2009, 10:03 PM
26 years old, 6'7, 205 pounds. Began doing Starting Strength this month. Here's the daily diet I've constructed:

1 scoop whey protein
2/3 cup oatmeal
1 banana
1 egg
1 scoop half-whey half-casein
40g walnuts
30g almonds
2 tbsp flaxseed
2 tbsp oatmeal
2 tbsp peanut butter
2 tbsp natural yogurt
cup frozen berries
1.5 scoop half-whey half-casein
1/3 tub 2% cottage cheese (=1 cup =250 mL)
31.25g cheddar
500 mL 1% milk
200g chicken breast
cup brown rice
1 angus burger (will be swapping this for a meat that's leaner)


Totals: 3299 calories; 269 g protein; 254 g carbs; 150 g fat. 31% protein, 30% carbs, 39% fat.

In addition, on workout days I have a scoop of whey and 250 mL 1% milk 1 hour before the workout; 1 scoop whey during the workout; and 1 scoop whey and 250 mL fat-free chocolate milk after the workout. This totals 620 calories. I use half a scoop of greens plus with every protein shake, and 1 teaspoon of creatine a day. I take 3-5 fish oil capsules a day and a multivitamin.

My questions:

So far in approximately 3 weeks of the diet I am immediately getting quite soft around the midsection. Am I eating too much?

Is the workout nutrition supposed to add that much calories on workout days? It puts me around 4000 for the day. Should I be eating less through the rest of the day to even this out? How does the workout nutrition look anyway?

How should I be consuming the food in terms of timing? I just try to get it all down in a day without thinking too much about it.

If you guys can give me some insight, I'd really appreciate it. Thank you.

Don Birnam
05-26-2009, 11:54 PM
cough cough, anyone?