T Nation

Help with a Nutrition Program


hey yall
here is some background information
height: 6ft
body fat%:appx 9-10

so im in ROTC at the university of arizona so we do PT every morning (pretty simple stuff, long runs, push-ups, sit-ups, pull-ups) and i am an amature boxer. so i do an ASS load of cardio on a daily basis. then i lift 4-5 days a week. i do mostly upper body with alot of high rep stuff.

my day and diet is as follows

5:00am wake up and do PT
9:30am have a 40g protein shake
11:30am a hand full of nuts and berries right before i workout
12:30 have a 40g shake or sandwhich, or can of tuna
4:00 go to boxing
6:00 have a 40g protein shake
8:00 1 cup of cottage cheese and nuts

GOALS: get a heck of a lot stronger and lower my body fat %

anyway, I gotta few questions i kinda need answered.
1. does this diet look good?
2. my energy levels are pretty low but i can deal with it
3. Any suggestions to how i can increase strength?

thanks alot


Not good. Your probably canabilizing muscle due to eating so little.

Is that a question?

Lift heavier objects frequently.

  1. No. Eat more food.
  2. See #1
  3. See #1


1) Your diet does not look good. From 5:00 a.m. to 12:30 p.m. all you have one 40gm shake? One shake in 7.5 hours? Are you kidding me?

2) No wonder your energy levels are low. The only carb intake is from the berries, the bread from the sometimes sandwich, and maybe a few from the cottage cheese.

3) You must eat more real food and lift heavy weights to increase strength. The emphasis here is on the food intake.

You must understand that with the PT and the boxing, the fat% will take care of itself. You MUST start eating real food. Having three shakes and a meal of cottage cheese in a day is not a diet. You have to incorporate some oatmeal, brown rice, whole wheat pasta, vegetables, fruits, healthy fats, and real meat. Lots of all of it.


Lots of cardio, using mostly high reps and for upper body only, hardly any carbs to speak of, and possibly working out on an empty stomach. That sums it up, right?

Here are 3 questions for you:
1) You want to know if this is a good plan?
2) You have low energy
3) You really really want advice to increase strength?

We'll only give you the answers send us nude pics of your GF.


x2 We give top-notch advice, but only if you show us some top-notch hoo ha's. It's only fair since our advice is monetarily free.


this is quite possibly the shittiest diet i have ever seen....you would probably do better on the fried candybars and chocolate milk diet