T Nation

What Do You Think of My Diet?


#1

Meal #1
? cup of cr?me of brown rice 510/3/108/15
1 scoop of whey 110/1.5/1.5/22
? cup egg whites 60/0/0/13

Total Fat- 3.5 Protein-50 Carbohydrates-110

Meal 2
3.5oz Chicken 165/4/0/31
2 cup brown rice 434/4/90/10
2 cup romaine lettuce 20/-/4/2

Total F- 8.5 P- 43 C- 94

Meal 3 (only during the week)
MRP Packet

F-7 P- 32 C- 39

Meal 4
3.5 oz chicken 165/4/0/31
2 cup Romaine lettuce 20/-/4/2
1.5 cup brown rice 325.5/4/67.5/7.5

Total F- 8 P- 38.5 C- 67.5

Meal 5 PWO Nutrition
60g of dextrose -/-/60/-
1.5 scoops of whey -/3/3/33

F- 3 P- 33 C- 63

Meal 6
1 cup broccoli 20/-/4/2
1 cup choliflower 25/-/5/2
7oz top sirloin 353/14/-/64

Total F- 16 P- 64 C- 9

Meal 7
? cup egg whites 60/0/0/13
2 tbsp. almond butter 220/18/7/5

Total F-18 P- 18 C- 7

Meal 8
1 tbsp. flax 125/14.5/-/-
1 scoop casein 110/2/3/20

Total F- 16 P-20 C- 3

Totals
Fat= 79= 711= 20%
Carbohydrates= 393= 1572= 45%
Protein= 301= 1204= 35%
Total Calories= 3487

Totals Non-Training Days (minus m3, m5, - 1 cup of brown rice)
Fat- 66= 594= 25%
Carbohydrates- 227= 908= 38%
Protein- 222= 888= 37%
Total Cal= 2390

Totals Saturday (only change is pwo shake half amount of protein/dextrose)
Fat- 76.5= 688.5= 22%
Carbohydrates- 346= 1384= 44%
Protein- 261= 1044= 34%
Total Cal= 3117


#2

Not to bad IMO. What are your goals?? Is this working toward them??


#3

It seems like you would want to switch from brown rice every once and awhile, but it seems to be working well for you thus far.


#4

ya it sucks i would def like a change, but my options are limited. My goals are to maintain my current weight/bf. I think I am getting stagnant on this diet though because I have been doing it for so long thats why i wanted to some advice possible ways to change it up. Input appreciated.


#5

"Stagnant," yet your goal is to stagnate to maintian both current weight and body fat. So the diet is a success.

If you want to gain eat more, lose eat less.

I also agree on the rice thing. Try and get some oats and sweet taters for variety. They are both better complex carb choices IMO as well.


#6

Nice diet. You have the same problem as i do though, it gets boring. Same shit day in day out. I change my diet every month or so just to give it some variety.

Try making an excel sheet that you can use to calculate p/f/c ratios and amounts per meal, that way you can change diets easily.


#7

I have tried to incorporate more oats into this diet, however, oats do not agree with me. I immediately feel bloated after consuming oatmeal whihc leads me to believe that i am allergic to it. I am going to try to get some sweet potatoes into the mix though and see how that works. I would like to gain some (maybe 5 lbs). What do u guys think about having a few meals with all three macros to bulk some? Thanks guys for the input.


#8

LOL. Yeah, I had an oat bloat problem when I first started. You have to drink tons and tons and tons of water. I drink 32oz of water before I eat the oats and then make sure my oatmeal is nice and near soup like consistency.


#9

Try cooking your oats. Plain raw oats seem to give many ppl gastric distress, including myself.

Pour a glass of water per 6 Tbs. of oats you consume and cook in the microwave.

That's what I do and the problem has subsided.


#10

ya when I have had the oats they were cooked. I had a cup at time. It maybe because I had a large amount, not sure though.