T Nation

How Does My Diet Look?

Hello everyone. This is my third post here at T-Nation, and I have been trying to read up on everything here. I have been trying to get my diet down so I can reach my goals. I am currently 5’8", and weight 215lbs. My body fat% is above 20%.

My goal is to try to get my lean mass well over 200lbs, and drop fat percentage. If you guys could look over my diet (i know its long) and let me know if there is anything I should change or add, it would be great.

Non training days:
5:30am
Protein shake meal 1
40g egg white protein powder
10g sucrose
Htsp creatine
Htsp glutamine peptides
Htsp beta alanine

7:25am
6 BCAA?s

7:35-8:00 cardio Elliptical (25 minute duration)

8:10-9:10 Breakfast meal 2
2 whole egg omelet
2oz skinless chicken breast
1 piece sprouted whole wheat bread
1tbsp natural peanut butter
Salsa
Pepper
Garlic/Ginger
Shake
1Hcup steel cut oatmeal (raw)
3/4 cup frozen fruit
1 cup egg beaters
1 green tea bag
Htsp creatine
Htsp glutamine peptides
Htsp beta alanine
2 cod liver oil caps
Multi vitamin/mineral

11:00-11:30 meal 3
4.0 oz lean ground meat
3/4 cup veggie
1/2 cup quinoa (1/4 cup dry)
Handful walnuts and almonds chopped
1.5 tbsp olive oil
1 tbsp flax oil
1 cod liver oil caps

2:00-2:30pm meal 4
4oz skinless chicken breast
3/4 cup veggie
1/2 cup split peas
Handful walnuts and almonds chopped
Salsa
1.5 tbsp olive oil
1 tbsp flax oil
1 cod liver oil caps
5:00-5:30 meal 5
Apple walnut salad
5 hard boiled egg whites
1 cup spinach
1/2 apple chopped
Salsa
1.5 tbsp olive oil
1 tbsp flax oil
1 cod liver oil caps
Vinaigrette

7:30-8:00 meal 6
4 oz sword fish
3/4 cup veggies
1 piece fruit
Handful walnuts and almonds chopped
Salsa
1.5 tbsp olive oil
1 tbsp flax oil
Pepper

10:00-10-30 meal 7
4 oz wild pacific salmon
1 cup spinach
1/4 cup avocado
Salsa
2 tbsp olive oil
Soy sauce

11:00-11:15 meal 8
60g protein powder
2tbsp natural peanut butter
2tbsp flax seed oil
Htsp creatine
Htsp glutamine peptides
Htsp beta alanine
Vitamin/mineral

3:30am meal 9 (optional)
30g protein powder
2tbsp flax seed oil

Training days
7:00am Protein shake meal 1
40g egg white protein powder
10g sucrose
Htsp creatine
Htsp glutamine peptides
Htsp beta alanine
6 BCAA?s

8:10-9:10 Breakfast meal 2
2 whole egg omelet
2oz skinless chicken breast
1 piece sprouted whole wheat bread
1tbsp natural peanut butter
Salsa
Pepper
Garlic/Ginger
Shake
1Hcup steel cut oatmeal (raw)
3/4 cup frozen fruit
1 cup egg beaters
1 green tea bag
Htsp creatine
Htsp glutamine peptides
Htsp beta alanine
2 cod liver oil caps
Multi vitamin/mineral

11:00-11:30 meal 3 Preworkout meal
4.0 oz lean ground meat
3/4 cup veggie
1/2 cup quinoa (1/4 cup dry)
Handful walnuts and almonds chopped
1.5 tbsp olive oil
1 tbsp flax oil
1 cod liver oil caps

1:30-3:45 pm train (not usually 2+ hours, but I will round up)
Shake:
Branch chain amino acids powder
Protein powder
Carb powder

3:45-4:00 Post-workout shake
Protein powder, starch, creatine, glutamine peptides, beta alanine, branch chain aminos

5:00-5:30 Post workout meal 4 (1 hour after post workout shake)
8oz skinless chicken breast
1 cup quinoa, millet, or amaranth grain
3/4 cup spinach
Salsa
Lemon juice
1.5tbsp Olive oil
1tbsp flax seed oil

7:30-8:00 Meal 5
4 oz lean ground meat
4.0 oz lean ground meat
3/4 cup veggie
1/2 cup quinoa (1/4 cup dry)
Handful walnuts and almonds chopped
1.5 tbsp olive oil
1 tbsp flax oil
1 cod liver oil caps

10:00-10:30 meal 6
4oz pacific wild salmon
1 cup spinach
1/4 cup avocado
Salsa
2 tbsp olive oil
Soy sauce

11:00-11:15 meal 7
60g protein powder
2tbsp natural peanut butter
2tbsp flax seed oil
Htsp creatine
Htsp glutamine peptides
Htsp beta alanine
Vitamin/mineral

3:30am meal 8 (optional)
30g protein powder
2tbsp flax seed oil

Thanks guys!

Hey man,
Well in my opinion, this looks very much like a bulking diet. Like you are trying to gain a lot of weight and get big and strong.

However, based on your stats, it seems like you most need to trim down.

I would highly suggest focusing on trimming down first and then trying to bulk up muscle mass a bit.

Trying to lose that much fat and put on that much muscle is going to be pretty difficult. Possible, yes.

If i were you i would be super simple and basically have 6 meals a day, most of them composed of protein and lots of vegetables. Perhaps a piece of fruit in your first 2-3 meals of the day.

Carb/protein drink after a workout.
Healthy fats throughout the day: Almonds, walnuts, fish oils, olive oil.

Stick to that religiously for a month and monitor your progress every 2 weeks.

I definitely wouldn’t take creatine either when you’re trying to get lean.
Save that for after you’ve trimmed down and you’re trying to bulk up a bit.

My humble opinion.

So I should eat less even though I eat extremely clean?

[quote]sven33 wrote:
Hey man,
Well in my opinion, this looks very much like a bulking diet. Like you are trying to gain a lot of weight and get big and strong.

However, based on your stats, it seems like you most need to trim down.

I would highly suggest focusing on trimming down first and then trying to bulk up muscle mass a bit.

Trying to lose that much fat and put on that much muscle is going to be pretty difficult. Possible, yes.

If i were you i would be super simple and basically have 6 meals a day, most of them composed of protein and lots of vegetables. Perhaps a piece of fruit in your first 2-3 meals of the day.

Carb/protein drink after a workout.
Healthy fats throughout the day: Almonds, walnuts, fish oils, olive oil.

Stick to that religiously for a month and monitor your progress every 2 weeks.

I definitely wouldn’t take creatine either when you’re trying to get lean.
Save that for after you’ve trimmed down and you’re trying to bulk up a bit.

My humble opinion.

[/quote]

[quote]SamiAmm wrote:
So I should eat less even though I eat extremely clean? [/quote]

Well clean or not, what you posted looks a lot like a bulking diet: someone who is not concerned with putting on some fat along with muscle.

Is this you? Are you ok with putting on more fat along with muscle?

Basically what i’m saying…and it’s just my opinion…that you should focus on one or the other.

And since you are currently heavier and carrying more fat than you would like, i’d suggest leaning down first and building some muscle in the process. Then bulk up in a measured way.

If you were underweight, very skinny, i’d suggest eating a LOT and bulking up while putting some fat on in the process. The cut down in a measured way.