T Nation

Nutrition Advice - Revised Plan

all right so i went back to the drawing board yesterday and here is what i came up with

Meal 1: 3 egg whites, low fat cheese, chopped onions, 2 slices Whole Wheat Toast. 1 Orange (7 AM)

Meal 2: 1 Cup Fat Free Cottage Cheese (10 AM)

Meal 3: Tuna Salad (nonfat mayo, relish) OR Grilled chicken breast salad (chicken, romaine, cukes, onion, oil/vinegar) 1 Apple (1 pm)

Meal 4: Biotest Surge, Zone Complete Nutrition bar (4 pm)

Gym (4:30 pm)

Meal 5: Whey protein Shake (5:45 pm)

Meal 6: Meat(chicken, grilled/bbq/marsala; steak; pork chops/bbq pork; Turkey sausage and peppers) or Pasta. Sides of Broccoli or Green Beans (6:30 pm)

Meal 7: 1 Cup Fat Free Cottage Cheese (9:30 pm)

Estimated Totals w/out protein shake(couldnt find it in fitday): 1971 Calories 65g Fat 150g Carbs 206g Protein

looks pretty good man. i am assuming you are on a cutting diet. my only rcommendations are eating something like a banana along with your post workout shake for the simple carbs. from my own experiences i usually only drink a whey isolate shake for my final meal (9:30) but i think you will be fine with the cottage cheese. also make sure you get all your essential fats while on a cutting diet. it looks real good man, you should applaude yourself for sitting down and taking the time to restructure your nutrition.

I believe your “good” fat content to be low, even with the tuna salad and since you will be alternating that with chicken. I’d add some flax seed oil into your diet or attempt to get additional cold water fish into your evening meal a couple of times a week.

If you are cutting, I’d skip the banana recommended by trailer and attempt to get the carbs from a high glycemic carb like maltodextrin rather than fructose.

Otherwise, it looks good.

Good luck.

Yea I’m into a cutting phase, thanks for the feedback!

looks better I would switch the surge for post w/o and possibly the whey shake pre.

Good work though.


your diet looks good man. really clean -good work! what are your stats?