Hey diet guru's and food know-it-alls!!

  • Posted by a hidden member.
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    Jun 19, 2008 8:46 PM GMT
    Ok, so I've really changed my weekly diet around in the past few months, and I've noticed a huge difference. I've dropped weight (weigh less than what I have in about 10 years), feel great, and my clothes fit better than ever.

    I'm also currently doing the Strong and Lean workout on here, and will probably follow up with the Muscle Building workout.

    So, what I want is for whoever to go over my current weekly diet listed below and tell me what you think. This is for M-F, sometimes I mix it up a bit but try to keep around the same numbers. Weekends are harder to track but I still make smart choices.

    I think I need to lower the carbs and up the protein, while keeping the calories where they are if not lower (really want to see my abs this year!!!) but any attempt to lower the calories below what I'm at and I get hungry all the time. Very frustrating.

    So please, take a look and tell me what I'm doing wrong. Thanks!!!


    Time Meal/Food | |
    Calories | Fat | Carbs | Protein | Fiber
    Breakfast
    5am 1/2c NF Cottage Cheese w/ Fruit
    90 - 0 - 6 - 15 - 0

    6am 1/2c Egg White
    66 - 0 - 0 - 13 - 0
    1/4c Egg Substitute
    53 - 2 - 0.5 - 7.5 - 0

    7am 1/2c Kashi GoLean Cereal
    70 - 0.5 - 15 - 6.5 - 5
    1/2c 1% milk
    51 - 1.18 - 6.09 - 4.11 - 0
    2tbsp Flax Meal/Seeds
    60 - 4.5 - 4 - 3 - 4
    100g Blueberries
    51 - 6 - 12 - 0 - 3

    Meal Total
    441 -14.18 - 43.59 - 49.11 - 12

    Snack
    9am 1 med apple
    77.5 - 0.3 - 20.6 - 0.4- 3.6
    3/4c NF Cottage Cheese w/ Fruit
    135 - 0 - 9 - 22 - 0
    1 whole wheat tortilla
    50 - 2 - 10 - 5 - 7

    Meal Total
    262.5 - 0.3 - 29.6 - 22.4- 3.6

    Lunch
    11:30-12p

    3oz Lean Ground Turkey
    112.5 - 5.25 - 0 -16.5-0
    200g Mixed Veggies
    70 - 6.4 - 12 - 3 - 5
    Sauce for meat
    90 - 4 - 2 - 2 -0

    Meal Total
    272.5 - 15.65- 14 - 21.5- 5

    Snack
    2pm
    1 med apple
    77.5 - 0.3 - 20.6- 0.4- 3.6
    3/4c NF Cottage Cheese w/ Fruit
    135 - 0 - 9 - 22- 0
    1 whole wheat tortilla
    50 - 2 - 10 - 5 - 7

    Meal Total
    262.5 - 0.3 - 29.6 - 22.4- 3.6

    Pre-Gym Snack
    4pm
    1c 1% Milk
    102 - 2.37 - 12.18- 8.22-0
    1 whole wheat tortilla
    50 - 2 - 10- 5 - 7
    1tbsp natural peanut butter
    94 - 8- 3- 4 -
    1tbsp jam
    48- 0 - 13 -0-0

    Meal Total
    294 - 12.37- 38.18- 17.22- 7

    Post-Gym
    6pm
    45g Optimum Nutrition Protein
    180 - 1.5- 6- 36- 0
    50g scoop Carbo Gain
    190- 0 - 47 -0-0

    Meal Total
    370- 1.5- 53- 36-0

    Dinner
    7pm
    6oz meat (chicken, steak, pork)
    200 - 10 -0- 46 -0
    200g Mixed Veggies
    70 - 6.4- 12- 3- 5

    Meal Total
    270- 16.4- 12- 49- 5


    Totals
    Calories | Fat | Carbs | Protein | Fiber
    2172.5- 60.7- 219.97- 217.63 - 36.2

    Remember, dinner varies sometimes but not much.

    Any input/help you can give is much appreciated. Let me know if I left anything out or what suggestions you have!
  • Posted by a hidden member.
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    Jun 19, 2008 10:33 PM GMT
    It looks pretty good to me. I might add in an evening snack making sure not to eat too late. I've found a tablespoon of peanut butter mixed in 1/2 cup cottage cheese is good. Even a protein shake around 8/9pm is good for ya.
  • Posted by a hidden member.
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    Jun 20, 2008 2:03 AM GMT
    peanut butter AND cottage cheese!

    Those are my two bedtime foods and I have never thought to put them together. Thank you.
  • Posted by a hidden member.
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    Jun 20, 2008 2:06 AM GMT
    You can also spice it up with a little jelly too. OH OH OH! I love cottage cheese with a little Tapatio in it too WOO HOO!

    Tapatio.gif
  • Posted by a hidden member.
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    Jun 20, 2008 2:29 PM GMT
    Forgot to mention that I get up at 5 and go do a half hour of cardio, and go to bed at 9. so when I eat at 7 or so, I'm usually not hungry when I go to bed.

    Thanks for the input guys!