T Nation

Critique My Diet

Hi. I’m trying to build up lean mass without putting on too much fat. This is what I typically eat:

9:00 AM

apple or other fruit
whole wheat english muffin
2 eggs + 1 egg white
2 tsp margerine
1 c. yogurt

workout?

12:00

1 1/2 c. milk
2/3 c granola

1:00

salad
turkey burger on whole wheat bun
1/3 c. avacado
1/2 c. cottage cheese
lite bottled frappacino

3:00
peanuts
milk

5:00
yogurt with berries and granola

workout

protein energy bar

7:30
frozen south beach diet pizza or something with about 30 g. protein
some veggies
yogurt

10:30
low carb bagel with 1/4 c. lite cream cheese
3 eggs (only 1 yolk)

I know the calories are about right since I gain a little less than a pound a week. I shoot for about 150 - 175 g. protein (I weigh 115 lb) and about 3600 -3800 calories.

What should I do to improve? Is it important to separate fat and carbs? I’ve read that on this site, but it is hard sometimes. I eat so often that I always have carbs in my blood stream.

Thanks!!

OK all in all better than most of the world and if it works for you great. For me No. But I have to be fairly consisntant with my diet being an FFB

Important to seperate fats and carbs to a poin and individual. I do at most times except PWO wher3e I usually have a solid meal with a nic wack of Carbs from fruit etc and good fats walnut avacado. Mainly late in the day I drop the carbs.

To get to specifics.

Meal #1 I would drop the Muffin and go with oats or sweet potatoe.

#2 most granola is processed CRAP loaded with not needed fats. I would drop it for fruit, nuts, etc.

#3 I just dont generraly eat bread anymore at all. Just the occasional cheat meal. I would drop the bun for a better carb source that isnt so High GI. And the Frappacinno BLAA I would opt for Green tea, coffee,. Not a fan of wasted C/kals and sugared crap. I like food to much to waste my intake on one of those.

#4 Good

#5 granolla again this late in the day I would opt for nuts or maybe something like Nut butter on celery along side some Grow! for a good snack.

Energy bar Na

#6 SB pizzaa. Once again processed crap IMO I wopuld opt for some REAL food from whole sources. Steak etc. If I go for Pizza VERY rarely I would want REAL pizza.

#7

This is the one I would change for SURE a damn bagle. Those things are Crap. Processed and offer you nothing but high GI empty K/Cals Not what you want pre bed time. the cream cheese and eggs are great. If you want carbs go for something that will stick with you like oats. I would go for a good fat and protein.

OK thats my take/opinion. Just what works for me,

Hope it helps,
Phill

dont eat margarine

Why not buy a large tub of whey protein?
That should help increase your protein intake to help aid and build your muscles