View Full Version : Cleaned up and simplified my diet, advice please...

03-23-2005, 05:33 PM
Here Goes again... I just love tinkering :D

Breakfast 6:30 ( 488cal 44p 61c 14f )

1 cup Oat/Oatbran Mixture (40g/40g)

3/4 cup egg whites

1 whole egg

2 cup mushrooms

3 fish oil capsules

Mid Morning (Pre Workout) 9:30 ( 396cal 42p 52c 7f )

3/4 cup Oat/Oatbran Mixture (30g/30g)

1/2 cup Skim Milk

1 cup 1% Cottage Cheese

Workout 10:30-11:30/11:45

PWO Shake 11:45 ( 359cal 31p 52c 4f )

1/2 cup Oats

100g Banana

1 Scoop ON Pro complex whey

PPWO 1:00pm ( 409cal 30p 52c 10f )

200g Sweet Potato

1 can Tuna

1 Tbsp Natural PB

Dinner 4:30 ( 426cal 44p 49c 7f )

5oz (raw) Chicken Breast

1/2 cup Brown Rice (45g raw)

2 cup Frozen Vegetables (Broccoli/Cauliflower/Carrots)

3 Flax oil capsules

Snack 7:30 ( 331cal 35p 27c 10f )

4oz (raw) Chicken Breast Or equivalent measure tuna or shrimp

3 cup salad (Lettuce/spinach/broccoli/mushrooms)

16g Sliced Almonds

Pre Bed 10:30 ( 358cal 42p 13c 16f)

1 1/4 cup 1% Cottage Cheese

26g Natural PB


2766 Cals

270g Protein

306g Carbohydrates (55g Fiber)

68g Fat (16g Saturated... is this ok?)

*This diet is for workout days.

*Non workout days will have the following changes:

Mid Morning : add 1/2 cup milk and 20g Oats

No PWO Shake (obviously :D)

PPWO : Replace 1 can Tuna with 5oz chicken, or use 1.5 can tuna and add 1 cup veggies

*On occasion I will replace breakfast with Protein pancakes, or replace my 7:30 Snack with a huge omelete, but I try to keep the numbers about the same.

Let me know what you guys think, my previous diets were just too complicated and i was straying from my set meals...

03-23-2005, 05:38 PM
Just so you know, the macros in your breakfast add up to 540 calories, not 488

44protein = 176 cals
61carbs = 244 cals
14fat = 126 cals

TOTAL = 546 cals

03-23-2005, 06:14 PM
Well, the oat bran screws up the macros a little since its listed at 1 cup (94g) with 62g carbs 16g protein and 7g fat.. however its only 231 calories. every nutritional website ive ever looked at has it listed this way, dont ask me why, but this is the number i go with, it shouldnt matter much because i eat this all the time, so my numbers are atleast consistent, even if im misreading it on paper.

03-23-2005, 06:17 PM
i think it looks good. i like how u have so much good dairy in there too.
how much do you weigh?

03-23-2005, 06:36 PM
im 5-10 about 150... trying to eventually get to 165 or so.