It’s time for me to clean up my diet. I’d like to lean up some, and don’t want to deal with health problems later. However, as a powerlifter, I need to maintain my weight. This is where the problem lies. I figure you guys can help me out. I used a diet analysis program to get averages for 3 days of eating, so all these figures are close to accurate.
Ht. 6’1" Wt. 290
Here are the main problems with my diet:
Too much fat: I eat a lot of meat, cheese, and eggs, and I drink lots of whole milk. I also take in about 5-6 tbs of olive oil during the day, which I add to my shakes and eggs. I take in 450g of fats each day, 150g of which are saturated. Fat and Sat. Fat need to be lowered.
Too little carbohydrates: I take in approximately 600g of carbs a day, but this needs to increase in order to make up for the lost calories when I reduce my fat intake.
Too little protein: I only get in about 300 grams of protein each day. I need to increase this.
WAY too much sugar: This comes from the ice cream shakes at night and all the milk I drink. Approx. 300g each day, which is way too much.
I maintain my weight at around 6500-7000 calories, depending on activity level that day. Like I said, I used software to figure this out (I checked and rechecked stuff when I saw this number), so it’s accurate.
So here are the things I need to do: reduce fat and sugar intake, raise carb and protein intake, all without increasing the volume of food I take in, as I eat a ton already. Any suggestions you guys have will help.