T Nation

Trying to Get my Diet in Check


#1

I'm looking to clean up my diet. I'm a naturally lean person that generally does not put on fat easily.

Weight Training: 4 days/week as hard as possible
Cardio: 3-4 days/week typically 20min on a bike

Supplements: Creatine, Protein, Fishoil, Vitamin C, ZMA, Melatonin

Height: 5'10"
Weight: 165-170lbs

Goal: Progressive weight gain, strength

Any way, here is my plan:

TRAINING DAYS:
Meal 1
5 whole eggs w/ small amount of fat free mozzarella
1/2 cup rolled oats
1 tbsp coconut oil

Meal 2
6oz Meat(I don't discriminate)
1/2 cup Brown Rice or 1 whole grain tortilla or 1/2 cup oats
some veggies

Meal 3 (after training)
Homemade gainer shake
970kcal/80g Pro./113g Carb./28g Fat

Meal 4
1 cup Fat Free Greek Yogurt (unflavored)
1 tbsp Honey

Meal 5
same as meal 2

Daily Macros:
~2850 calories / 243g protein / 230g carbs / 113g fat

OFF DAYS:
Meal 1
5 whole eggs w/ small amount of fat free mozarella
1/2 cup rolled oats
1 tbsp coconut oil

Meal 2
6oz Meat
1/2 cup Brown Rice or 1 whole grain tortilla or 1/2 cup oats
some veggies

Meal 3
6oz Meat
1/2 cup Brown Rice or 1 whole grain tortilla or 1/2 cup oats
some veggies

Meal 4
1 cup Fat Free Greek Yogurt (unflavored)
2 tbsp Natural Peanut Butter

Meal 5
2 scoops whey isolate (60g protein)
some berries/grapes

Daily Macros:
~2300 calories / 230g protein / 115g carbs / 102g fat

I'm not an expert on nutrition, so any feedback I can receive would be great.


#2

What are your goals? Can’t really help unless we know what you want to do.


#4

Whoops, sorry about that…Totally missed it. I know it says progressive, but is there a certain number you are trying to hit within a certain amount of time?

Because you’ll have to keep adding in more calories for true “progressive” growth.


#5

But otherwise, the diet doesn’t look that bad to me. Especially because we are young (I’m guessing you’re in college as well) we can be a tad more lenient than our older counterparts.


#7

I seem to be asking everyone this…

Are you allergic to vegetables? Some veggies? And I really do not understand your last two “meals” of Training days.

There are quite a few school of thoughts on “diets”. Read what TC has to say about it. You will find what works for you.