T Nation

Critique My Diet Please

Just need your opinion on the following 2-day plan I wrote up, using the t-dwag guidelines(hopefully got it better this time), Day 1 would be for when I do weight training at the gym, day 2 would be for when I don’t do weights.

Day 1

Meal Food Cals Carbs Fats Protein
Breaky Thickshake 610 76 10.2 43.9
Snack Tuna&Egg&PS 404 4.6 8 77.3
Lunch Chick&Broccoli 310 0.8 4.9 65.9
Snack Tuna&Egg&PS 404 4.6 8 77.3
Dinner Chick&Salad 300 0 2.3 32.9
Snack PS/Milk 210 15 2 32.5
Total 2238 101 35.4 329.8

Day 2

Meal Food Cals Carbs Fats Protein
Breaky Omelette 313 1.9 21.9 26.3
Snack Porridge 498 59 9.5 35.5
Lunch Chick&Broccoli 310 0.8 4.6 64.8
Snack Tuna&Egg&PS 404 4.6 8 77.3
Dinner Chick&Salad 300 0 2.3 32.9
Snack Tuna&Egg&PS 404 4.6 8 77.3
Total 2229 70.9 54.3 314.1

PS=Protein Shake with Water
Ps/Milk=Protein Shake with Milk

As for my stats, 5’11, 264lb with 29%bf so my lean body mass would be 185.

What I calculated my needs is that I should be consuming around 2270 calories a day(using LBM as the index) and need about 300g of protein a day.

Critique, suggest, change or tell me if this is a good plan to(obviously) lose a good amount of body fat.

Thanks again!

What the hell is a Breaky Thickshake and what the hell dose it have in it that has 76g of carbs(if im reading it right). What ever that is I would drop it add a protein shake and a small bowl of oat meal or something but I would say to distribute your carbs out a bit more on Day 1 76g first thing in the morning just seams like a lot to me

Hahaha… sorry, my bad. I forgot to change it to something more… descriptive.

Anyways, pretty much, I stick 1 cup of oats(55g of carbs right there), 1 scoop of protein powder, 1 cup of skim milk, handful of blueberries and a few ice cubes into a blender and… well, yeah. Breakfast

doesnt look to bad! Whats your training look like?

Ps use 1/2 a cup of oats not a full one when you get leaner youl tolerate carbs better bot not right now so keep em low!!!

Uh… vegetables? I only see broccoli in one meal and a salad in another. You may want to think about adding more.

@DaveF: Doing Rippetoe’s Starting Strength program atm and 30 minutes of light cardio on gym days. On off days, try to go to a spin class(guess its sort of HIIT) and been trying to do 30 minutes of fasted cardio each day.

@Arioch: Vegetables… well, besides large amounts(100g-200g) of broccoli, lettuce or spinach to go with the meat, what other choices are there? The main reason I stuck with these three is that they’re low in… well, everything. Low fat, low cals, low carbs. :slight_smile:

Thanks for the responses guys, keep them coming!

Cauliflower, onion, green beans, cucumber, cabbage, endive, bell peppers, chili peppers, bok choy.

There is a long list of vegetables. You just need to search.

Truthfully, I really only eat celery, broccoli, spinach, and collard greens.

And I only eat veggies with two meals.

I eat a lot of them at that time though.

So I think you’re okay in the veggie department.

Diet looks good. Are you seeing results?

[quote]Otep wrote:
Truthfully, I really only eat celery, broccoli, spinach, and collard greens.

And I only eat veggies with two meals.

I eat a lot of them at that time though.

So I think you’re okay in the veggie department.

Diet looks good. Are you seeing results?[/quote]

You make a good point that if you are eating a lot of veggies in a sitting you can get away with not eating veggies at all your meals.

For me, I use veggies as a filler. They keep me from feeling hungry all the time and if I do get hungry, I can snack on some veggies until I can have a real meal without worring about how it affects my calorie intake.