Diet Critique

Nutrition
1

I’ve been lifting on and off all college (gonna be a Senior). I would usually go on a 7 week all out diet/workout session and then lose steam and drink my ass off for a few months before rinsing and repeating. I have the whole summer ahead of me; my primary goal is to lose fat; I weigh about 200 lbs and I’m not overly fat, just that typical college 15 lbs or so to lose).

That being said, I’ve been “winging” my diet proportions for the past week until my scale arrives but here’s what I’ve followed exactly so far. I’ve read up on carb cycling and all that jive and I know the amounts I’ll be divvying up once my food scale arrives. But for those who know nutrition, does this look like it’s well timed/balanced?

I plan on following this until the end July (which will be approx. 12 weeks for the fat loss phase)with very few cheat meals. Thanks in advance!

AM CARDIO 7:30
8:30: 1 cup Oatmeal w/ a quarter scoop of both whey & casein, 4 eggs, 5g glutamine
11:00: 1 can tuna, mixed greens + straw/raspberries
1:30: Chicken breast, mixed greens + straw/raspberries
4:00 Chicken breast, mixed greens + straw/raspberries
4:30 (Pre workout) 1 scoop whey, 1 banana
6:00 (Post Workout) 1.5 scoop whey, 1 banana, 4 strawberries, 5g creatine
9:00: Salmon, mixed greens + straw/raspberries
11:30: Cottage cheese, 5g Glutamine
BED 12:00

2

Looks decent, though your fat intake may be a little low. Consider adding an olive oil vinaigrette to your salads or at least plain nuts. Ground flax and fish oil would round out fat intake nicely.

For the chicken meals, consider drumsticks or breast with skin and also substituting lean ground beef. This will give you a better micronutrient profile and some fat that is needed.

You should be eating a solid meal around 6:30-7.

The main issue I see is that you have not laid out fat intake or simply that it is too low. Focus on that. First and last meals could use fruit and veggies.

Here is what you did right:

-animal protein at each meal
-fruits and veggies with each meal (mostly)
-timing (postworkout food meal excepted)
-casein before bed
-REAL FOOD, big ups

3

Thanks alot for pointing out (to me especially) how easily the little things are overlooked/trivialized:

I forgot to mention I add a scoop of ground flax seeds in my oatmeal at breakfast, I put half a cap of extra virgin olive oil + balsamic vinegar with every mixed vegetable serving, and I drink a teaspoon of cod liver oil in the morning and later on in the day.

So I guess I need to add that post workout meal in and I’ll be pretty much set. Thanks for your response!