Criticize My Nutrition Program

Nutrition
1

I am currently eating and lifting iron for fat loss.

I have been keeping a food journal for a while now and I want to show you a week of my munching and for your in put, so let rip and kick the crap out of it.

I have 3 workout days (Tuesday, Thursday and Saturday) I start with a 45 min strength training for fat loss, lifting moderately heavy weights, 12-15 reps and 3 sets.

Then after my strength training workouts I follow a 50 minute RPM class (spinning) also 3 times per week.

I have also attached a diagram so you can get an idea of my portion sizes.

I realize that this will take you some time to read through and then comment, so I thank you for your time on this.

Here goes;

Monday 19th (Non-Workout Day)

Breakfast: oatmeal, hot low-fat milk & a tablespoon of peanut butter
Snack 1: two boiled eggs (yoked)
Lunch: Chicken salad (lettuce, cherry tomatoes, cucumber & peppers)
Snack 2: an apple
Dinner: two grilled chicken thighs and a raw salad (lettuce, cherry tomatoes, cucumber & peppers)
Snack 3: whey protein shake
Drink: 3.5 liters of water

Tuesday 20th (Workout Day)

Breakfast: oatmeal, hot low-fat milk & a tablespoon of organic honey
Snack 1: 1 mini Babybel cheese
Lunch: Tuna salad (lettuce, cheddar cheese, cherry tomatoes, cucumber & peppers)
Snack 2: 1 pear
PRE WORKOUT Dinner: grilled beef, salad (lettuce, cheddar cheese, cherry tomatoes, cucumber & peppers), white boiled rice.
Snack 3: whey protein shake
Drink: 4 liters of water

Wednesday 21st (Non-Workout Day)

Breakfast: oatmeal, hot low-fat milk & a tablespoon of peanut butter
Snack 1: two boiled eggs (including the yoke)
Lunch: prawn salad (lettuce, cheddar cheese, cherry tomatoes, cucumber & peppers)
Snack 2: an apple
Dinner: grilled breast of chicken with melted edam cheese, boiled brown rice & kangkung (green leafy vegetable found here in Indonesia).
Snack 3: a pear
Drink: 4 liters of water & a 12oz whey shake

Thursday 22nd (Workout Day)

Breakfast: oatmeal, hot low-fat milk & a tablespoon of peanut butter
Snack 1: one mini babybel
Lunch: grilled pork salad (lettuce, cheddar cheese, cherry tomatoes, cucumber & peppers)
Snack 2: handful of peanuts
Dinner: boiled brown rice & steamed fish, broccoli, bean shoots & chilies
Snack 3: two small bananas
Drink: 4 liters of water & 12oz whey shake

Friday 23rd (Non-workout Day)

Breakfast: oatmeal, hot low-fat milk & a tablespoon of honey
Snack 1: two boiled eggs (yoked)
Lunch: chicken salad (lettuce, cheddar cheese, cherry tomatoes, cucumber & peppers)
Snack 2: a pear
PRE WORKOUT Dinner ? 1 boiled sweet potato, two grilled stake medallions & long beans and bean shoots.
Snack 3: an apple
Drink: 3.5 liters of water & a 12oz whey shake

Saturday 24th (Non-workout Day)

PRE WORKOUT Breakfast: 1 mini babybel cheese (original) & a sweet potato
Snack 1: whey protein shake
Lunch: boiled chicken breast, salad (lettuce, cheddar cheese, cherry tomatoes, cucumber & peppers)
Snack 2: whey protein shake
Dinner: grilled pork, boiled brown rice & kangkung (green leafy vegetable from Indonesia.)
Snack 3: an apple
Drink: 4 liters of water

Sunday 25th (Non-workout Day)

Breakfast: 2 slices whole grain brown bread (toasted) with 1 melted mini-babybel
Snack 1: a pear
Lunch: boiled prawn salad (lettuce, peanuts, cherry tomatoes, cucumber & peppers) with two tbsp of olive oil.
Snack 2: whey protein shake
Dinner: steamed fish and kangkong (green leafy vegetable)
Snack 3: hand-full of peanuts
Drink: 4 liters of water

2

Breakfast

  • very little protein
  • carbs, drop these - make it a p+f meal.

Snacks

  • a pear/a babybell are not snacks!

Do’s

  • Count your calories, this makes life it easier to adjust calories.
  • Count your macros
  • Read anything by Beradi
  • Eat more protein
  • Eat more fat

Honestly this looks a horrible diet, but there are so many good articles on here about dieting I’m sure it’ll be easy to resolve.

3

eat more protein heaps more , like plateau said above it looks pretty horrible.

Also you would be better to snack on nuts and high protein sources rather than gay shit like apples.

Dude drop your reps down to 6-8 , 12 to 15 is not gonna get you mega strong imo, and alternate the spinning class, why do you do it straight after weights???

4

Hi Plateau,

Thanks for your advice. But is cutting carbs out completely the healthiest thing to do?

Or should I just eat complex carbs before my workouts for energy?

One question; why do you call yourself “plateau”, that’s kind of a scary word in here.

Take care,
Andrew

5

Hi dza1978,

Any ideas for protein snacks; I’ve been doing the nuts, whey protein sakes, nuts, whey protein shakes snack thing for over a year now… :stuck_out_tongue:

My reason for 12-15 was to focus on fat loss rather than build muscle mass. I want to get to 220lbs (currently 254lbs) and then I’ll work on building muscle.

So that’s why I lift with high reps and moderately heavy weights.

I can only get to the gym 3 days a week for about 2 hours per visit; so I lift for about 45 min and then I use the spinning class to do my interval training, which is also about 45 min.