Critique My Diet Please

Ok everyone heres the diet I have came up with. Took some time and alot of thought. I am going to purchase a scale to weigh out everything and i have measuring cups and table/tea spoons to get exact amounts. I will change things up if i get bored (nothing major just different cooking spices etc…) Tell me what you think!?

Meal 1 (breakfeast) (6:30am)
-liquid egg whites 36tbsp.=300 calories. 60g protein . 0carbs. 0 fats.
-valutime quick oats(1cup)=280 calories. 10gs protein . 52 g carbs. 5g fats.

Meal 2(9:20am) midmorning snack
-2 cans of starkist tuna (10oz)=200cals,40g protein , 2g carbs, 2g fats

Meal 3 (12:30pm) lunch
-(8oz)grilled chicken breast=240calories,48g protein ,3g fat, 0g carbs
-1 cup raw broccoli=24 calories,2g protein , 4.6g carbs,0g fats

Meal 4 (3:15pm) pre workout
-8oz grilled chicken breast=240calories,48g protein ,3g fat, 0g carbs
-1 cup brown rice=216 calories,5g protein ,1.8g fats,44g carbs
-1 cup raw brocolli=24 calories,2g protein , 4.6g carbs,0g fats

Meal 5 (6-7pm) post workout shake
-whey protein shake=240 calories, 48g protein , 2g fats,6g carbs

Meal 6 (7-8pm) post workout meal
-8oz grilled chicken breast=240calories,48g protein ,3g fat, 0g carbs
-1 cup raw brocolli=24 calories,2g protein , 4.6g carbs,0g fats
-1 cup brown rice=216 calories,5g protein ,1.8g fats,44g carbs

Meal 7 (9-10pm) late night snack
-2 cans of starkist tuna (10oz)=200cals,40g protein , 2g carbs, 2g fats

Meal 8 (11-12) bedtime (:
-casein protein =240 calories,48g protein ,2g fat,6g fats
-1 cup fat free cottage cheese 2%=203 calories,31g protein ,4g fat,8g carbs

TOTALS=2,887 calories/437g protein /179.8g carbs/28.6g fats

Thats the total diet right there. WHEWWWWWWWWWWWW…took alot of time feels good to have something in writing tho brotherrrs!!!

4 cans of tuna per day = 28 per week. Not a good idea in regard to heavy metals. Some tuna is fine, though.

Don’t count calories from broccoli or other green veggies.

No carbs post workout? Not that you absolutely need them but your carbs and fats are extremely low compared to protein.

Cut protein to 2x BW MAXIMUM then fill in calories with carbs and fats.

You don’t ‘need’ 8 meals a day but it’s just as fine as, say 4.

Most importantly, what are your goals with this diet? Gain weight, drop fat etc…

IMO, the diet you posted is complete shit the way it is. No offense ;).

Need your goals.
Need your height/weight.
Need rough description of your training.

Double it.

[quote]MAF14 wrote:

Don’t count calories from broccoli or other green veggies.

quote]

why?

[quote]paulieserafini wrote:

[quote]MAF14 wrote:

Don’t count calories from broccoli or other green veggies.

[/quote]

why?[/quote]
fuck all calories why bother? same reason I dont count fat or protein in a cup of rice.

[quote]paulieserafini wrote:

[quote]MAF14 wrote:
Don’t count calories from broccoli or other green veggies.
[/quote]

why?[/quote]

Just what I’ve taken from all the experienced guys; Stu, CT, John Meadows and many other pro’s say they don’t count calories from cruciferous vegetables because the amount the body actually absorbs is negligible.

Im 18 years old, been training for about a year and 4 months. I have always trained since 7th grade i am now a 12th grader. This have become my life, and thats an understatement. I dont know anyone more dedicated and passionate about this. So please take this serious and help me out. THANKS!!!

Meal #1
-optimum nutrition pro complex gainer-60g protein ,85g carbs,8g fats/650cals
-whole eggs (4)-24g protein , 0g carbs, 20g fats,/280 cals

Meal #2
-2 slices whole grain bread-10g protein ,40g carbs,4g fats/220 cals
-extra crunchy peanut butter with jelly (4tbsp)-14g protein ,14g carbs,32g fats/390 cals

Meal #3
-1 cup chocolate milk (2)-protein 16g,carbs 48g,fat 5g/300cal
-chicken patty/school lunch-protein 34g,carb 24g,fat 26g/460 cals

Meal #4(pre workout )
-whey protein shake-48g protein ,4g carbs,2g fat/220 cals

Meal #5 (post workout )
-weight gainer shake-protein 60g,carbs 85g,fats 8g/650cals

Meal #6
chicken breast,brown rice,veggies-protein 26g,carbs 20g,fats 1.5/cals 120

Meal 7(before bed)
-casein-protein 48g,carbs 6g,fats 2g, cals/240

***Sometimes between meal 6 and 7 ill have a can of tuna, i try to. This isnt exact because someday i miss school or miss a meal or something comes up, im only human yanno? TOTALS BELOW

protein =340g
carbs=326g
fat=108.5
calories=3,520

Help me out guys! Look at my current profile pic. Thats the most recent body fat is probably 20% im thinking higher than that. I weight 225 and im 5ft 10inches…I want to cut up a little bit but still make strength and lean muscle gains…THNK U

THIS IS A REPOST*** IM THINKING ABOUT MAYBE CUTTING HOW ALOT OF THE CARBS AND FATS AND THROW IN 2 MEALS A DAY WITH A CHICKEN BREAST IN EACH AND BROWN RICE AND VEGGIE…I WANT TO LOSE THIS FAT!!!

I now make 2 meals of a cup of brown rice in each and corn and chicken breast…2 times a day…on top of all of this…so really all thats changed is the PBNJ is gone and this basically replaces it!

Please check out my training to! I posted it!!! THANK U

********THIS WAS AN OLDER POST OF BASICALLY MY DIET i was running. I bulked up pretty nice. Im 5 foot 10. 225l bs. Gained alot of body fat. i fluctuate from 220-225. I currently started the first diet i asked yall to critique yesterday. I do cardio everyday after lift (mon-friday) for about 15 mins usually less for about a mile. Run/walk/run/walk etccc…

My OVERALL GOAL is to gain lean muscle mass and be jacked. I want to trim bodyfat though. Maybe yal could help me set up a diet?..Currently i am a member on steroid.com (i am not on steroids, but yal know your shi*) so what you think could you help me on. any advice. Only true facts from vets. NO lil kids that look like a twig come on here n try to tell me how to diet. THANKS (:

[quote]MAF14 wrote:
4 cans of tuna per day = 28 per week. Not a good idea in regard to heavy metals. Some tuna is fine, though.

Don’t count calories from broccoli or other green veggies.

No carbs post workout? Not that you absolutely need them but your carbs and fats are extremely low compared to protein.

Cut protein to 2x BW MAXIMUM then fill in calories with carbs and fats.

You don’t ‘need’ 8 meals a day but it’s just as fine as, say 4.

Most importantly, what are your goals with this diet? Gain weight, drop fat etc…

IMO, the diet you posted is complete shit the way it is. No offense ;).[/quote]

What do you mean in regards to heavy metals??? Is that much tuna bad for you???

[quote]Mjdub724 wrote:
What do you mean in regards to heavy metals??? Is that much tuna bad for you???
[/quote]

Mercury. You have heard tuna has elevated mercury levels, right? If you eat tuna, that’s fine. You don’t have to worry about dropping dead on the spot, it just probably isn’t a good idea to eat as much as you posted. An acquaintance of mine had severe hormonal issues and when he got blood work done had high mercury in his blood. He was eating a case of tuna a week and he believes it was the tuna that caused it. Note he was doing this for months…

[quote]Mjdub724 wrote:
********THIS WAS AN OLDER POST OF BASICALLY MY DIET i was running. I bulked up pretty nice. Im 5 foot 10. 225l bs. Gained alot of body fat. i fluctuate from 220-225. I currently started the first diet i asked yall to critique yesterday. I do cardio everyday after lift (mon-friday) for about 15 mins usually less for about a mile. Run/walk/run/walk etccc…

My OVERALL GOAL is to gain lean muscle mass and be jacked. I want to trim bodyfat though. Maybe yal could help me set up a diet?..Currently i am a member on steroid.com (i am not on steroids, but yal know your shi*) so what you think could you help me on. any advice. Only true facts from vets. NO lil kids that look like a twig come on here n try to tell me how to diet. THANKS (:[/quote]

Ok, now make modifications to the ‘diet’ you posted above and we will evaluate it and help you.

Starting point:

Read up and get back to us ;).

[quote]MAF14 wrote:

[quote]Mjdub724 wrote:
What do you mean in regards to heavy metals??? Is that much tuna bad for you???
[/quote]

Mercury. You have heard tuna has elevated mercury levels, right? If you eat tuna, that’s fine. You don’t have to worry about dropping dead on the spot, it just probably isn’t a good idea to eat as much as you posted. An acquaintance of mine had severe hormonal issues and when he got blood work done had high mercury in his blood. He was eating a case of tuna a week and he believes it was the tuna that caused it. Note he was doing this for months… [/quote]

Ok i will read that tomorro. im going to catch some ZzZZzZz’s…but what do you suggest replacing the tuna with (please keep simple if you cant tell my diet is very simple)…Also the food allergies, i need less chicken everyday huh???

Food allergies are a non-issue.

Replace tuna with whey, beef,chicken, eggs or whatever other protein you can find… It really doesnt make much difference.

[quote]MAF14 wrote:
Food allergies are a non-issue.

Replace tuna with whey, beef,chicken, eggs or whatever other protein you can find… It really doesnt make much difference.[/quote]

i can just replace it with a whey shake?

[quote]Mjdub724 wrote:

[quote]MAF14 wrote:
Food allergies are a non-issue.

Replace tuna with whey, beef,chicken, eggs or whatever other protein you can find… It really doesnt make much difference.[/quote]

i can just replace it with a whey shake?[/quote]

Why not?

[quote]MAF14 wrote:

[quote]Mjdub724 wrote:

[quote]MAF14 wrote:
Food allergies are a non-issue.

Replace tuna with whey, beef,chicken, eggs or whatever other protein you can find… It really doesnt make much difference.[/quote]

i can just replace it with a whey shake?[/quote]

Why not?[/quote]

I been told on this other forum…and other people in general. Stick to whole foods. whey protein absorbs to fast and is only good for after training. you should only have 2 shakes MAX a day. whole food are alot better. unless you have a mixed protein shake. Maybe like casein with a little whey? does that make sence…i also need my training critiqued…

[quote]Mjdub724 wrote:

[quote]MAF14 wrote:

[quote]Mjdub724 wrote:

[quote]MAF14 wrote:
Food allergies are a non-issue.

Replace tuna with whey, beef,chicken, eggs or whatever other protein you can find… It really doesnt make much difference.[/quote]

i can just replace it with a whey shake?[/quote]

Why not?[/quote]

I been told on this other forum…and other people in general. Stick to whole foods. whey protein absorbs to fast and is only good for after training. you should only have 2 shakes MAX a day. whole food are alot better. unless you have a mixed protein shake. Maybe like casein with a little whey? does that make sence…i also need my training critiqued…
[/quote]

Yeah, whole food is best but WHEY IS FOOD. I would absolutely opt for whey instead 28 cans of tuna a week… I still think your protein is WAY too high, not necessarily needing all that tuna anyway.

[quote]MAF14 wrote:

[quote]Mjdub724 wrote:

[quote]MAF14 wrote:

[quote]Mjdub724 wrote:

[quote]MAF14 wrote:
Food allergies are a non-issue.

Replace tuna with whey, beef,chicken, eggs or whatever other protein you can find… It really doesnt make much difference.[/quote]

i can just replace it with a whey shake?[/quote]

Why not?[/quote]

I been told on this other forum…and other people in general. Stick to whole foods. whey protein absorbs to fast and is only good for after training. you should only have 2 shakes MAX a day. whole food are alot better. unless you have a mixed protein shake. Maybe like casein with a little whey? does that make sence…i also need my training critiqued…
[/quote]

Yeah, whole food is best but WHEY IS FOOD. I would absolutely opt for whey instead 28 cans of tuna a week… I still think your protein is WAY too high, not necessarily needing all that tuna anyway.[/quote]

Yea im going to take the tuna out and replace with whey. but the 2 can at night im going to keep in my diet…the protein is about 2gs per lb of body weight. couldnt hurt could it…also those are based on 8oz chicken breasts most of em weigh only 6…

I’m gonna give you way too much free advice here, let’s just hope you listen…

Protein intake can be considered a constant, at least for planning purposes. Then base everything around your goal…Let’s say you’re cutting?

For example, 200lb male should target at least 1g/lb of protein (but no more than 2g/lb). So we’ll go with 1.5g/lb and say 300g per day. (2 is pretty damn high by the way, if you don’t believe me, try it).

Next thing to consider is Carbs, and what your goal is. If you’re cutting, start around 1.2g/lb this allows for room to decrease carb intake over the coming months. I like to diet/cut down over at least 12 weeks (sometimes longer).

Example: 200lb male, @ 1.2g/lb start with 240g of Carbs per day. Take in no less than 1/3 of that peri-workout. Try to get another 1/3 in the first whole meal after work out (around 1hr later). The rest can be anytime, but generally avoid carbs right before bed (of course it depends when you workout too).

Lastly, backfill your diet plan with Fats to meet your caloric needs. A good starting point for total daily calories while cutting is around 12-14 cal/lb (of course, you know where your maintenance calories are, so this might vary). Then determine how much room (in calories) you have to meet your daily total, and divide by 9 to get grams of fat.

Example: Protein = 300g (1200 Cal), Carbs = 240g (960 Cal); Total Cal so far = 2160. We’ll say you’re starting with 13 Cal/lb, so 2600 Cal/day. Thus we have 440 Cal to spare. So 440 Cal = 49g Fat.

Put it all together, and you have a high Protein, moderate Carb, low fat diet. But you have to plan ahead, because your body will adapt quickly. You will have to slowly decrease total Calories, and you will need to drop grams of nutrients somewhere. But where? Carbs are a good idea, but you can’t go too drastic without your workouts and life in general SUCKING. So you will have to reduce protein some, AND INCREASE FATS! You have to consume good fats to burn fat. You’re body needs a source of energy, if there’s a huge imbalance it will be forced to burn whatever it has. If your protein is too high, like you proposed, your body will BURN PROTEIN (its called gluconeogenesis). You want to be efficient at burning fat, so you have to feed your body fats. So as carbs drop, increase Fats! Its ok if protein drops to meet your total Cal needs.

[quote]Gl;itch.e wrote:

[quote]paulieserafini wrote:

[quote]MAF14 wrote:

Don’t count calories from broccoli or other green veggies.

[/quote]

why?[/quote]
fuck all calories why bother? same reason I dont count fat or protein in a cup of rice.[/quote]

I can understand not counting green veggies i guess since they are pretty damn low in calories.

but I just don’t understand not counting incidentals especially while doing things like cutting. For instance if i figure i need 3000 calories a day. If I don’t count incidentals then my calorie count would easily be 3300-3600.