T Nation

Diet Check Up

I just want a check up/suggestions on my diet. Yesterday I ate:

7am
-2 whole eggs, 2 egg whites, 2oz. of turkey (omelet)
-2 oz. Blue Berries
-I cup of AE Yo-light yogurt

10am
Shake: 2 scoops chocolate ON protein, 1 tbsp olive oil (this mixture tastes kind of like bread. no joke)

12noon (post work out)
1 can tuna
1 large mixed green salad w/ “zesty italian” dressing. (I need to figure out how to make my own vinegarette)
12oz. Chocolate Milk

3pm
Shake, same as above (at work)

5:30 PM
4 oz. Chicken
1 oz. Almonds

8:30pm
1/2 cup cottage cheese
1 turkey sausage (p/f/c: 15/8/1)

Goals: lean out a bit. I’m a FFB whose progress stalled out with dorm food. I’m out of the dorms and in control of what I eat. The above breaks down to 241 grams of protein, 84 grams of Fat, 86 grams of Carbs, just above 2100 calories.

Me:
21 years old
6’2"
190-195 pounds (depending on time of day and what i’ve eaten/water consumption etc.)
somewhere around 12 or 13% body fat probably. No way to measure it.

Me a year ago:
6’2"
235 or 240+pounds
Body fat somewhere in the high 20s probably.

Suggestions? Comments? Concerns? I need to get fish oil again. soon. :confused:

I don’t get too caught up with macronutrient ratios. As long as I get above 200 grams of protein and below 100 grams of carbs (below 70ish on non work out days. T-dawg diet?), I’m happy. I’ve been tracking things on FitDay.

Thanks in advance!

IMO looks damn good is it working??

Phill

[quote]Phill wrote:
IMO looks damn good is it working??

Phill[/quote]

I think it’s a bit too soon to tell. I’ve been at this for real for about two weeks now. I’m recovering from my work outs, I’m not lacking energy–just craving carbs (sigh). I guess I’ll find out if it’s working!

It worked. I went in today and check my BF % on a tanita scale.

Before:
195ish 10%
today:
187
8%

I think it’s time to start eating and work on getting freaky strong and bigger.

[quote]boyscout wrote:
It worked. I went in today and check my BF % on a tanita scale.

Before:
195ish 10%
today:
187
8%

I think it’s time to start eating and work on getting freaky strong and bigger.[/quote]

Well there ya go man.
Seems like it’s working.
I agree…looks like a pretty good cutting plan.
Only thing i might change is green veggies.
I’d try to get some in with most meals. Looks like you’re only getting one serving a day.

If you are indeed going to try and start getting stronger and bigger, i would keep exactly what you’re doing but up the carbs in 3 of your earlier meals.

Breakfast: Add another piece of fruit and a bowl of oatmeal.

Your 2 shakes: also add 1/2 cup oats to each one and blend em up in a blender.

Keep everything else the same and monitor your progress every 2 weeks.