Critique My Diet/Meal Plan Please

Diet and Nutrition
1

Hi all …
first of all … i’m not looking specifically for Bulking or Cutting … just eating healthy at reasonable portion sizes (i’m 5’7 and 65KG as of 2 days ago) … i need about (2060 Calories perday if applying the sedentary factor to Harris Benedict’s formula to estimate the daily caloric needs)

Meal 1:

Oatmeal (½ or ¾ Cup) + 2 egg Wholes + 2 egg Whites + 1 Cup Skim Milk + 1 Orange
Meal Totals: Protein 30g Carbohydrates 56g Fats 13.5g Calories 480

Meal 2:

2 Tbspn P.B + 1 Banana
Meal Totals: Protein 8g Carbohydrates 33g Fats 16.6g Calories 305

Meal 3:

2 Whole Wheat Toast + Tuna Can (Packed in Water & Salt. Drained) + Salad Serving

Meal 4:

1 med. Size Sweet Potato + Half Chicken Breast + 1 or 2 Cups of Veggies

Meal 5:

2 Steaks / Half Chicken Breast + Vegetables Soup + 1 Tbspn Olive Oil (IF possible , cuz sometimes i don’t feel like having Oils so i depend on the 2Tbspns of PB above).

Meal 6 (If Possible �?? 2hrs Before Bed)

1 Cup Skim Milk
Meal Totals: Protein 8g Carbohydrates 12g Fats 1.5g Calories 90

N.B : Side Dressings : 1 Tbspn Yellow Mustard / 1 Tbspn Farmer�??s Cottage Cheese. (Btw , i usually don’t have side-dressings but sometimes i add a tbspn of Cottage Cheese inside my tuna sandwiches at skool).

  • i couldn’t estimate some of the nutrition facts for certain foods like Chicken breast (they usually vary in sizes) and the tuna cans i find usually are Canned in Water & Salt (but i drain the salt & water from it) or canned in sunflower oil!!!
    i couldn’t find the one in water only!!!

I Tired to include 2 servings of fruit & healthy fats as recommended.

all critiques are welcomed …
thank You …

2

meal 1 = good

meal 2 = needs a protein, beef jerkey, scoop of protein powder, 4 oz lean meat, something.

meal 3 = I’m a FFB so I’m no good with bread, if you can do bread, good.

meal 4 = not bad

meal 5 = also ok, put the oil in your soup, you won’t notice.

meal 6 = most people do better with more than a glass of milk.

At what times do you eat? Where is your training in this schedule?

Aim for at least 2g of protein per kilo of bodyweight. You = 130 or more grams of protein, you would probably benefit from more. Closer to 200. If you get 30g per meal, that would put you at 180g/day. Pretty good. As you grow, add more protein. Move your carbs to your first two meals of the day, and to your post workout meal. Other than that, protein and veggies.

Not bad, could be better.

3

thanks …
i eat every 3 hours …
haven’t hit the GYM yet becuase i have exams till 22/01/2008.

so i’m just trying to eat healthy food at maintenance or so … it will help boosting my metabolism as well … i’m trying to go the GYM earlier but these exams are just annoying!

for meal 6 before bed i think i can add a scoop of Whey in that cup of milk … or Whey + Yogurt.

and BTW , wut’s that FFB thing ?

and for protein … i guess i can add 2 scoops or something for extra protein if i couldn’t get the adequate amount from whole foods.

as for workout days … i will follow the sample plan with a couple of modifications … i will have a meal of Proteins (Tuna Can) + Complex Carbs (Oats) like 2hrs before GYM as a Pre-Workout meal.

and a protein shake + piece of fruit or [1 cup skim milk + whey ] as an immediate-Post Workout shake … 1.5 or 2 hrs later i will get back on my schedule …

Thanks again …