Critique My Diet

Training Beginners
1

Just for some background, I’m about 170 at 12% (or so) bodyfat, and I’m currently doing the stronglifts 5x5 beginner routine. My meal plan mostly follows Massive Eating, so I’m eating about 3800 calories.

NON-WORKOUT DAYS

Meal 1 - 50g P, 100g C
1/2c Kashi Pilaf*
Yogurt Shake containing:
1 c. non fat yogurt
2 scoops whey/casein mix
1 banana
frozen fruit

Meal 2 - 50g P, 60g F
4 Whole Omega-3 eggs + 4 egg whites
1 oz. mixed nuts**
2 T. natural peanut butter
6g fish oil
celery
cucumber

Meal 3 - 50g P, 100g C
6 oz Chicken Breast
150g Yams
1 apple
150g grapes
broccoli

Meal 4 - 50g P, 60g F
6 oz. beef roast (eye of round)
1 avocado
1 oz mixed nuts
cucumber
snap peas/snow peas

Meal 5 - 50g P, 50g F
6 oz steak
6g fish oil
salad containing:
1 oz sunflower seeds
2 T. olive oil dressing
spinach
lettuce
other veggies from fridge

Meal 6 - 50g P, 30g F
2 scoops whey/casein mix
1 T olive oil
1 T flax oil

WORKOUT DAYS

Meal 1 - 50g P, 60g C, 30g F
Yogurt Shake (see Meal 1 above)
1T olive oil
1T flax oil
6g fish oil

Meal 2 - 50g P, 40g F
2 scoops whey/casein mix
2.5 oz mixed nuts

Meal 3 - 40g P, 60g C
4 scoops recovery drink (2 before and during workout, 2 after)

Meal 4 - 50g P, 100g C
6 oz chicken breast
150g yams
apple
150g grapes
broccoli

Meal 5 - 50g P, 100g C
6 oz chicken breast
150g yams
apple
1/2 c Kashi Pilaf
cucumber
snap peas/snow peas

Meal 6 - 50g P, 50g F
6 oz steak
6g fish oil
salad (see Meal 6 above)

Meal 7 - 50g P, 30g F
2 scoops whey/casein mix
1 T olive oil
1 T flax oil

All meat is weighted cooked.

On Wednesdays (non workout day) I replace meal two with a shake because I don’t have time to eat between classes (so I get 3 shakes that day), and on the weekends I sleep in and eat one less meal, making up the calories in the others.

Anyone see any holes?

2

No, this looks like a good start, but the important thing is to monitor your progress. After a month, if progress isn’t good, then tweak. If it’s good, keep going till you plateau, then tweak.

3

Thanks, this has been serving me pretty well since January (I change it up a little every few weeks to keep from getting bored), and I’ve been making good progress, gaining about a pound a week and keeping my bodyfat pretty low.

Unfortunately over spring break I lost 4 pounds and gained fat since I was camping at a music festival and my diet was crap, so I’m trying to make sure I’m back on the right track.

4

man i wish i had the time to measure all that stuff.

5

[quote]ZeusNathan wrote:
man i wish i had the time to measure all that stuff. [/quote]

Me too, but it’s up to you to make the time. I make everything in big batches at the beginning of the week and have a routine I follow every day so I can get all my meals in. Does it suck sometimes? Sure, but it’s worth it.