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My diet sucks - constructive criticism

ecle5c Posts: 1,312 Joined: 2003/07/10	2007/04/03, 02:50 PM I've gotten much better and definitely increased my protein intake for the better and I'm definitely seeing results but I still think my diet sucks all in all. I know I'm under my daily calorie level but I need some help figuring out what I can add and where. Here is an average day: 6am - 2c skim milk, 1 scoop protein 7am - 2c coffee 9am - 1.5-2c oats and a quart of water 12 - sandwich (4oz turkey or so) and either some cottage cheese or broccoli/celery with humus and a diet soda and a quart of water 3pm - protein shake and a quart of water 8pm - dinner (5-6 oz. chicken, vennison, or lean beef) veggies, and a slice of ww bread if no pasta for dinner 10pm - 2c cottage cheese
ecle5c Posts: 1,312 Joined: 2003/07/10	2007/04/03, 02:51 PM I'm currently 23 years old, 162lbs. and 5'10". I sit at a desk all day at work, but I go to the gym 3-4 days per week and ride my mountain bike an hour or two on the weekend.
ecle5c Posts: 1,312 Joined: 2003/07/10	2007/04/03, 02:52 PM I take a multi-vitamin daily and 3 fish oil tablets (one at breakfast, one lunch, one dinner). Water isn't necessarily all drank at that specific time, that is just when I refill the bottle.
yadmit Posts: 4,670 Joined: 2003/10/05	2007/04/03, 02:54 PM I think you need to eat more. Grab the Grocery List from this forum. t -------------- I see the words you are typing, but all I read is *click*click*click* - One should not lift like a man or a woman, lift like a human.
ecle5c Posts: 1,312 Joined: 2003/07/10	2007/04/03, 02:57 PM I agree. Where do you think would be best to add?
yadmit Posts: 4,670 Joined: 2003/10/05	2007/04/03, 03:13 PM I'm not really the right dude to ask about diet. It isn't my strong point. I eat on workout days, kinda like this: 7:00am - Four whole eggs, two pieces of toast (usually whole wheat - sometimes non-flour bread) 9:30am - Protien drink of some sort... usually a cup and a half of milk, mixed with flax meal, a banana, some oats and on occasion a spoonful of peanut butter, along with a scoop of poweder 12:00 - Fruit mixed with yogurt and cottage cheese 3:00pm - left overs from supper the night before.. usually a meat, some veggies, potatoes... sometimes pasta... 7:00pm - supper (see 3:00pm) 9:00pm - Cup and a half of cottage cheese and maybe a spoonful of peanut butter (natural of course!) -------------- I see the words you are typing, but all I read is *click*click*click* - One should not lift like a man or a woman, lift like a human.
ecle5c Posts: 1,312 Joined: 2003/07/10	2007/04/03, 05:52 PM Other than breakfast I think our diets are rather similar. Dinner tends to revolve around meat, then toss in veggies, pasta or potatoes. Lunch is either a big sandwich and other stuff, or leftovers like you say. Your breakfast has about as much protein in it as mine does, I think the only difference is calories. So IMO I'm lacking at breakfast. Also I could add a couple spoonfulls of PB with the shakes...easy enough.... other suggestions? What else besides eggs are good in the morning? I can usually eat around 7-730 if I want, but would like to stay away from carbs as I get a big amount around 9.
yadmit Posts: 4,670 Joined: 2003/10/05	2007/04/03, 06:02 PM I have nothing against a protien shake, but in the morning, I like something with substance to it. Someone with more aptitude for diets should take a peek at this. t -------------- I see the words you are typing, but all I read is *click*click*click* - One should not lift like a man or a woman, lift like a human.
asimmer Posts: 8,201 Joined: 2003/01/07	2007/04/04, 09:17 AM 162 pounds 2100 minimum calories, I would say.... Here is an average day: 6am - 2c skim milk, 1 scoop protein Add some carbs - you need carbs in the morning - you have been fasting all night! have some oatmeal and some berries. 7am - 2c coffee 9am - 1.5-2c oats and a quart of water Again with the lack of carbs..have an apple and maybe a small handfull of almonds. 12 - sandwich (4oz turkey or so) and either some cottage cheese or broccoli/celery with humus and a diet soda and a quart of water 3pm - protein shake and a quart of water Is this your post-workout shake? Add some faster absorbing carbs if it is. 8pm - dinner (5-6 oz. chicken, vennison, or lean beef) veggies, and a slice of ww bread if no pasta for dinner 10pm - 2c cottage cheese - top it with walnuts -------------- Permanence, perseverance and persistence in spite of all obstacles, discouragements, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak. Thomas Carlyle
yadmit Posts: 4,670 Joined: 2003/10/05	2007/04/04, 11:17 AM Thanks, asimmer.... wasn't sure if it was the carbs I was overlooking or not... i love carbs... nacho carbs, french fry carbs, beer carbs.... :) Kidding... or am I? -------------- I see the words you are typing, but all I read is *click*click*click* - One should not lift like a man or a woman, lift like a human.
asimmer Posts: 8,201 Joined: 2003/01/07	2007/04/04, 11:38 AM oh, sorry, that 9 am i read as protein, not oats - the oats are good carbs, you need protein at that meal, my fault, I was working too fast... Try to think protein, carbs and a little fat at every meal. -------------- Permanence, perseverance and persistence in spite of all obstacles, discouragements, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak. Thomas Carlyle
jonnnyko Posts: 108 Joined: 2004/01/19	2007/04/04, 01:29 PM ecle5c I've been able to loose a fair amount of weight like asimmer said about eating oatmeal (when i have time in the morning) with a good amount of fruit it helps me get through the day sometimes i'll even eat it again for lunch or a snack. also do you like fish at all, i know it has a lot of protein and is fairly easy and quick to make. good luck -------------- Jonathan (jonnnyko@hotmail.com) *** Nothing Is Real but Pain Now ***
ecle5c Posts: 1,312 Joined: 2003/07/10	2007/04/04, 02:28 PM So would a better choice be to have the oats and 2c milk at 7am, and then a protein shake at 9am with maybe some NPB? If I stuck with the oats at 9am and added NPB would that suffice? I still think I need some more overall calories, I just don't know when and what kind I'm lacking. ============ Quoting from asimmer: oh, sorry, that 9 am i read as protein, not oats - the oats are good carbs, you need protein at that meal, my fault, I was working too fast... Try to think protein, carbs and a little fat at every meal. =============