T Nation

Typical Eating Day, Critique Please


#1

stats: 5'9", lean 165lbs, 4days weights, 1or2 days cardio, back at the gym for 1 year now, age 26
goals: gain mass and keep good cardio

This is a typical eating day for me, any thoughts?

Total CALS 4,091 FAT(g)156.7 CARBS(g)329.9 PROT(g)345.0

Egg, whole, fried 2 large 181 13.7 1.3 12.4

Egg, white only, cooked 1 cup 84 0.3 1.2 17.7

Oatmeal, cooked, instant 1 cup, dry, yields 454 6.0 91.3 12.3

Blueberries, frozen, unsweetened 0.5 cup 40 0.5 9.4 0.3

Submarine, cold cut sandwich, with lettuce and tomato 2 Subway Sub (6" long) 1,085 54.4 95.1 52.2

Tuna, canned, water pack 1 can (6.5 oz), drained 194 1.4 0.0 42.6

Kiwi fruit, raw 2 fruit 93 0.8 22.3 1.7

Yogurt, plain, lowfat milk 175 grams 110 2.7 12.3 9.2

Almonds, unroasted 0.25 cup 205 18.0 7.0 7.5

Tomatoes, raw 8 cherry 24 0.3 5.3 1.2

Fish, flatfish (flounder and sole species), cooked, dry heat 4 fillet 594 7.8 0.0 122.7

Broccoli, cooked, from fresh, fat not added in cooking 1 bunch yields 129 1.5 26.5 8.8

Olive oil 2 tablespoon 239 27.0 0.0 0.0

Milk, 2% fat 2 cup 244 9.6 22.8 16.1

Milk, chocolate, lowfat milk-based 1 school milk carton (1/2 pint) 158 2.5 26.1 8.1

Cheese, cottage, lowfat (1-2% fat) 1 cup 163 2.3 6.1 28.0

Peanut butter 1 tablespoon 94 8.1 3.1 4.0

Total CALS 4,091 FAT(g)156.7 CARBS(g)329.9 PROT(g)345.0

Breakdown:
Calories
Grams Calories %-Cals
Calories 4,091
Fat 156.7 1,378 34 %
Saturated 45.2 400 10 %
Polyunsaturated 30.8 270 7 %
Monounsaturated 67.9 595 15 %
Carbohydrate 329.9 1,298 32 %
Dietary Fiber 41.4
Protein 345.0 1,424 35 %
Alcohol 0.0 0 0 %

Fat (34%) Carbs (32%)
Protein (35%) Alcohol (0%)


#2

Depends what you wanna do. For bulking it looks great. For cutting, not so much.