Having your diet analyzed...!!

[TeresaM]

cardio for 30 minutes everyday except for one day on the weekend

6:30pm Breakfast- 2 hard boiled eggs or bowl of whole grain cereal

9am Snack- 2 special K bars, 1 1/2 cup fresh strawberries

12pm lunch- cup of blueberries, one fresh red pepper, cup of baby carrots

2pm snack- grapes, yogurt

5pmworkout for one hour-Monday, Wednesday and Friday

6:30 dinner-brown rice and 1 can of Tuna or baked potato and chicken breast

[AshMCFC]

(1) 5"10
(2) 82kg
(3) 21
(4) Stay toned, whilst building muscle
(5) Mon-Shoulders, Tues-back/biceps, wed-abs/cardio, thurs-chest/triceps, fri-legs,
sat,abs/cardio

7:00am - 1scoop of Protein Shake [Syntrax Nectar]

7:30am - 2eggs + 2egg whites, 2 pieces of brown bread

10:00am - banana + apple

12:00pm - 1 tin of tuna + 3 slices of parma ham and salad with low fat mayonnaise

3:00pm - Packet of low fat (condensed) beef jerky (25g)

4:00pm - banana + apple

5:30pm - 2 scoops of superpump250

6:00pm ----WORKOUT----

7:00pm - 1scoop of Protein Shake [Syntrax Nectar]

7:30pm - 150g chicken breast 100g steamed vegetables

10:00pm - 1scoop of Protein Shake [Syntrax Nectar]

This plan is for weekdays!

At weekends i will have the same amount of protein but probably quite abit more carbs.

The routine seems to be working well at the moment with my workout and i seem to be building size and staying toned. I was just wondering what you thought of it and if you would adjust it in anyway, shape or form?

Cheers, Ash.

[ARod68759]

here is my new diet:

Calories:

796 -scrambled eggs (4)
408 -pb sandwich
278 -large potato
163 -cottage cheese (1 cup)
280 -protein bar
540 -bagel x2
544 -salmon x2
__________
3009

Protein:251g

M1 (52)
52 -scrambled eggs (4)
M2 (23)
16 -pb sandwich
7 -large potato
snack (28)
28 -cottage cheese (1 cup)
M3 (50)
30- protein bar
20 -bagel x2
M4 (84)
84 -salmon x2

Carbs:264

M1 (4)
4-scrambled eggs (4)
M2 (115)
52 -pb sandwich
63 -large potato
snack (6)
6 -cottage cheese (1 cup)
M3 (139)
25- protein bar
114-bagel x2
M4 (0)
0 -salmon x2

Fat:82.4g

M1 (30.4)
30.4-scrambled eggs (4)
M2 (16)
16 -pb sandwich
0 -large potato
snack (2)
2 -cottage cheese (1 cup)
M3 (10)
7- protein bar
3 -bagel x2
M4 (24)
24 -salmon x2

is that too much fat compared to the protein and carbs? im 15 i weigh 110 lbs i play basketball quite a bit, trying to gain some muscle

[linedriver465]

Originally Posted by ARod68759

here is my new diet:

Calories:

796 -scrambled eggs (4)
408 -pb sandwich
278 -large potato
163 -cottage cheese (1 cup)
280 -protein bar
540 -bagel x2
544 -salmon x2
__________
3009

Protein:251g

M1 (52)
52 -scrambled eggs (4)
M2 (23)
16 -pb sandwich
7 -large potato
snack (28)
28 -cottage cheese (1 cup)
M3 (50)
30- protein bar
20 -bagel x2
M4 (84)
84 -salmon x2

Carbs:264

M1 (4)
4-scrambled eggs (4)
M2 (115)
52 -pb sandwich
63 -large potato
snack (6)
6 -cottage cheese (1 cup)
M3 (139)
25- protein bar
114-bagel x2
M4 (0)
0 -salmon x2

Fat:82.4g

M1 (30.4)
30.4-scrambled eggs (4)
M2 (16)
16 -pb sandwich
0 -large potato
snack (2)
2 -cottage cheese (1 cup)
M3 (10)
7- protein bar
3 -bagel x2
M4 (24)
24 -salmon x2

is that too much fat compared to the protein and carbs? im 15 i weigh 110 lbs i play basketball quite a bit, trying to gain some muscle

the consensus on this forum for bulking is you want have a 30/50/20 protein/carbs/fat ratio. right now you have a 33.46/35.2/24.72 ratio according to the protein, carbs and fat grams given. thus, you need to read up the number of carbs protein and fat so it reaches 3000 calories (yours only reaches 2800 calories. otherwise, you have 30.4g fat in one meal (meal 1 with eggs). i would sub egg whites to lower the fat content IMO.

[bbaker352]

Need more carbs. They are one of two things that produce energy. Without it, you'll be hurting. Secondly, your only getting 4 meals a day? Can you make it into 5? Are there any protein supps involved, not mentioned?
Third, take linedrivers advice and exchange some whole eggs for egg whites. I dont reccomend more than 2 whole eggs. Maybe think about outmeal with them (for complex carbs and helps lower colesterol)

[ARod68759]

ok ill try to get rid of some of the fat and get more carbs. as far as the meals, i can try to get 5 meals in a day but itll be hard, im in hs so i can only have 2 meals from 6 am-5 pm when i get home

[ARod68759]

here is my newer diet:

Calories:
428-protein pancakes
450-sandwich
200-medium potato x2
560-protein bar x2
580-bagel x2
544-salmon x2
__________
2762

Protein:279.4

M1 (54.4)
54.4-protein pancakes
M2 (51)
51 -sandwich
M3 (8)
30 -protein bar
8 -medium potato x2
M4 (52)
30 -protein bar
22 -bagel x2
M5 (84)
84 -salmon x2

Carbs:300.96

M1 (36.96)
36.96-protein pancakes
M2 (40)
40 -sandwich
M3 (77)
25 -protein bar
52 -medium potato x2
M4 (147)
25 -protein bar
122-bagel x2
M5 (0)
0 -salmon x2

Fat: 47.24

M1 (6.24)
6.24-protein pancakes
M2 (10.5)
10.5-sandwich
M3 (7)
7 -protein bar
0 -medium potato x2
M4 (10)
7 -protein bar
3 -bagel x2
M5 (24)
24 -salmon x2


i think i got just about everything covered, im 436 calories over my calculated daily intake thing since im trying to gain weight, and i got more than 40% calories from protein more than 40% from carbs and less than 20% from fat =D

[Doug]

Originally Posted by ARod68759

ok ill try to get rid of some of the fat and get more carbs. as far as the meals, i can try to get 5 meals in a day but itll be hard, im in hs so i can only have 2 meals from 6 am-5 pm when i get home

Cant you get a quick protein/carb drink in between the classes, only takes about 30 seconds to drink and can be prepared and carried in your bag.

I wouldnt go lower than 20% fat intake.

You dont give your weight/height measurements...? 40% protein may be an expensive way of getting the required amount of calories per day....carbohydrates are much cheaper to buy than protein

[ARod68759]

Originally Posted by Doug

Cant you get a quick protein/carb drink in between the classes, only takes about 30 seconds to drink and can be prepared and carried in your bag.

I wouldnt go lower than 20% fat intake.

You dont give your weight/height measurements...? 40% protein may be an expensive way of getting the required amount of calories per day....carbohydrates are much cheaper to buy than protein

im 5'5 i weigh 110 and play basketball a lot been skinny my whole life. im still pretty new to working out

as far as the protein carb/drink i might be able to but i think i already get enough protein and carbs? do i need more? and with the fat intake, i calculated that if i added 2 whole eggs and 2 egg whites instead of 4 egg whites in the protein pancakes ill still get plenty of protein and carbs and ill be 7.5g fat under 20%, is that close enough or should i still try to get a bit more?

[BryceAM]

Posting this up here as well as the separate thread started earlier because I figure Doug probably doesn't check each and every thread.

Right, as I'm 17 and cannot afford to buy my own food even if I had the desire to, I have to simply pick and choose and try to get my mom to buy things that I need while we're at the store.

Today was what I consider to be a pretty typical day but I tried to get in more protein, carbs and less fat. Here's what I ate today, and what I would certainly call a "standard" day's diet for me and my body measurements.

Height: 5'9'' (69 Inches)
Weight: 145 Pounds
Wrist: 6 in
Neck: 14.5 in
I lift three times per week and do light-moderate cardio about five times per week.

Breakfast at 7:00--
1 whole egg, 2 egg whites on 2 slices of dry, whole wheat toast.
1 cup oatmeal (dry weight, made with water)
Handfull of grapes (probably 4 or 5 ounces)
12 ounces of Milk
Multivitamin

Snack at about 10:30--
Roughly 5 ounces of granola and raisins

Lunch at 1:00--
5 ounces turkey breast
8 Ounces of corn
8 Ounces mixed fruit (pears, peaches, grapes)
6 Ounces waffle fries
10 ounces of milk, about 1/2 scoop protein mix (Six Star)

After school at about 4--
16 Ounces of water
10 Ounces Milk
1 Slice of bread with 1 tsp Vegetable Oil Spread
3 Ounces chicken breast

Dinner at 7ish--
6 Ounces whole wheat Spaghetti
4 Ounces tomato sauce
8 meatballs, 2g protein and about 43 calories each
3 Slices of Texas toast

I'll eat another handfull or two of grapes and another half scoop of Whey at about 9:30 and head to bed at 10:00.

Roughly 3000 calories (I think) but it was hard to figure the calories etc. for lunch as I have no idea what some of that has in it and it was a school lunch.

I'd greatly appreciate any feedback from anyone who's willing to take the time to look this over. If you need more information I can try and give it to you but figuring the portion sizes and listing the foods is about as far as I can go.

Thanks!

Bryce McKee

Edit: My current goals are simply gaining strength and getting more definition. I'm not interested in bulking up to a ton more than I weigh now, so I'm not taking in that many more calories than I'm using. I don't need to cut either as my body fat is 4-8% depending on which test is used.