My Diet- Feedback Appreciated!!

Training Beginners
1

Okay, here’s my diet and daily routine at the minute, wanna know what you think…

9.00am; Wake up

9.30am/ 9.45am; Meal 1; 425 calories

  • 4/5 egg whites
  • 1 cup oats
  • 1 tbsp milled flaxseed
  • glass grapefruit juice

11.00am; 45 minutes mixed intensity cardio (for fitness purposes)

12.00pm; Post-Cardio; 230 calories

  • 1 large banana
  • 2 small apples
  • 20g whey in water

1.00pm; Meal 2; 420 calories

  • turkey breast on 2 slices wholemeal bread with lettuce
    and salsa sauce
  • half a small avocado
  • glass skimmed milk
  • piece of fruit (pear/ apple)

3.00pm; Meal 3; 440 calories

  • small tin tuna mixed with 1 tbsp fat-free mayonnaise
  • small tin beans (haricot/ chickpeas/ kidney etc.)
  • 1 cup of wholewheat pasta
  • large salad (lettuce/ tomato/ red onion/ red pepper/
    gherkin/ cucumber)

5.00pm; Meal 4 (Pre-Workout); 330 calories

  • half cup oats
  • tbsp mixed seeds
  • small tub fat-free, sugar-free yoghurt
  • 2 small oranges

5.30pm; Treadmill warm-up and stretching

5.45pm - 7.15pm; Workout

7.30pm; Post-Workout Shake; 380 calories

  • 25g whey powder
  • 45g dextrose
  • 200ml skimmed milk
  • small fat-free cereal bar

9.00pm; Meal 5; 540 calories

  • boiled baby potatoes/ 2 small sweet potatoes
  • small lean steak/ turkey breast/ salmon fillet
  • 2 servings vegetables (carrots/ brocolli/ green beans
    etc.)
  • tbsp olive oil

11.00pm; Meal 6; 325 calories

  • half cup oats
  • tbsp mixed seeds
  • small tub fat-free, sugar-free yoghurt
  • small piece of fruit (apple/ pear)

11.30pm/ 12.00am; Bed

When I wake up during the night, I will also eat; 280 calories

  • tub fat-free cottage cheese
  • handful of almonds
  • small piece of fruit (apple/ pear)

The calories are rough, but all in all it’s generally a total of around 3400 calories, 440g carbs, 245g protein, 75g fat, a 50/ 30/ 20 ratio.

During the course of the day I have to do a lot of pretty fast walking (back and forward to classes/ gym/ grocery store etc,) usually more than 2 hours, so I’m trying to eat enough to balance out calories I burn off from that as well as additional exercise…

My stats- 19 year old male, 112lbs, 5ft 11…

Anywhere where you think I should change anything?? Any advice you guys can give me would be great, thanks!

2

Are you really 112 lbs at 5ft 11?

3

[quote]theceka wrote:
are you really 112 lbs at 5ft 11?[/quote]

…yes. I used to be around 130-ish, but was sick for a good bit of time and had a really bad recovery, so I lost a whole bunch of weight

4

You follow this every single day? How long have you been doing this?

5

Looks great to me, but i would say eat the egg yolks, they wont kill you.

6

If it takes you 9 meals to eat 3400 cals, so be it. At least you are trying to get that amount of food down.

Your training shouldn’t be lasting an hour and a half though. Try to keep it under 60 mins.

7

What is your goal, exactly?

8

[quote]JayPierce wrote:
What is your goal, exactly?[/quote]

At 112lbs, its gotta be gain!

9

[quote]gabex wrote:
JayPierce wrote:
What is your goal, exactly?

At 112lbs, its gotta be gain! [/quote]

Hah, good guessing there man. Yeah, it’s totally gaining, I hate looking the way I do- skin an’ bones dude

10

[quote]gabex wrote:
JayPierce wrote:
What is your goal, exactly?

At 112lbs, its gotta be gain! [/quote]

I try not to assume. It was pretty obvious, but I like to ask. I was wondering if he was going after anything sport-specific, as well.

Your diet looks great. You didn’t mention what your lifting schedule is, though.

I’d go with whole milk rather than skim. That little bit of fat won’t hurt your diet, and it’s essential to the absorption of the nutrients in the milk.

I would probably drop the cardio for a while. At least until you start seeing good weight gains.

again, what do your lifts look like?

11

Agreed on the cardio. I am 5’11 and about 157-8 right now, still a skinny guy. I have not done any cardio in weeks and I still am struggling to gain despite eating to the point of vomit every single day. 45 minutes of cardio everyday is going to limit your gains bigtime. Try dropping it down to 0-1 times a week if you really want to gain. It wont kill you.