Just curious if I need to change anything by adding/subtracting anything or if my diet sounds good.

7am - Protein shake (1 scoop + 8oz fat free milk) 200 calories
9am - 1 bag Weight Control Oatmeal 160 calories
12pm - 5oz Turkey or 6oz prime fillet albacore tuna (switch this up day to day) 180 calories
2pm - Clif Bar (250 calories, but low in fat) 250 calories
4pm - A couple carrots before I run or lift 5 calories?
6pm - Chicken breast + steamed vegetables 500 calories?
9pm - Protein shake (1 scoop + 8oz fat free milk) 200 calories


Total = 1495 calories

I'm 5'11" and weigh about 165. I have lost 25 pounds since October with being dormant exercise wise from December to February.

My goal is to get a 6 pack, which I have to lose around 5 pounds off my stomach. I also would like to continue building strength in my arms, which I have noticed a good increase since I started to lift weights. Thanks

 

You need more Grape Nuts in your shakes

 

They don't blend


Are you just saying that or do you think I need to add more calories to my diet?

 

I think you need more calories....I'm 170 at 5'8"..You must be a stick....

 

I'm skinny, but not a stick. I will add some more calories though because I figure I'm burning at least 500 everytime I run or workout, so that puts me at 1000 for the day..

Should I eat more in the morning/lunch/dinner or spread it out. I'm trying to eat small meals throughout the day.

 

Save the calories for when you are hungry...

 

Deal.

 

You need to eat alot more unless your going for the anhorexic (sp?) male model look.

One meal I eat generally 3 times during the week thats fairly easy is Salmon on top of Spinach with Olive oil. Tastes great in my opinion and very healthy.

 

you're def not eating enough, and you don't have enough veggies/fruit in your diet.

If you don't eat enough you'll start loosing muscle mass as well, which you don't want to do

 

Yeah I thought I wasn't eating enough which is why I asked. I'll add stuff to my daily routine.

 

^^ but add in lots of veggies and stuff that will keep you full that has good fats... it looks like a very 'lean' diet... good fats are important...

 

How does this sound:

7am - Protein Shake (1 scoop + 8oz milk + banana + couple strawberries) 350 calories
9am - Oatmeal 160 calories
11am - Apple 100 calories
12pm - Tuna/Turkey Sandwich + 1 Orange 500 calories
2pm - Clif Bar 250 calories
6pm - Chicken Breast + steamed vegetables 500 calories
9pm - Protein shake (1 scoop + 8oz fat free milk) 200 calories

Total Calories = 2060

Do I need more? Or does that sound good?

 

I think what you have going now is way better, although i'd want to add something with the oatmeal... I'm not a hardcore calorie counter, I try to look at quality of calories more than the numbers alone...

I try to have all my meals have protein, carbs, and fats...

I usually have eggs and veggies in the morning with a protein shake right when i wake up, but on the days I have oatmeal I put a scoop of protein shake in with my oatmeal when it's cooking, can't taste it and it gives me some protein for the day.. i donno about calories but the few mornings I actually eat oatmeal my diet will look something like this...

7am - 1cup oatmeal w/1 scoop protein powder (sweetened with vanilla extract and cinnamon), 1 cup grapes, a couple of strawberries
10am - 3 slices of turkey breast, small apple and some peanut butter
12 - can of tuna with olive oil and ground pepper/chicken breast, large red pepper
2pm - apple/orange 100% natural fruit&nut bar (no sugar added)
6pm - protein shake after the gym 8oz milk, big scoop of peanut butter (crushed peanuts, nothing added)
8pm - fish filet / chicken breast with - assorted veggies in olive oil

 

7am - oatmeal + protein powder & grapes for the car ride
10am - protein shake + apple/orange slices
12pm - can of tuna + carrots
2pm - apple/orange + clif bar
5pm - protein + 8oz milk + peanut butter scoop
7pm - fish filet / chicken breast + steamed veggies

I tried to mesh yours and mine

 

Not eating enough calories is just as bad as eating too many. At your height, weight and age, you should be taking in about 2200 calories if you're doing little to no exercise. Your resting metabolic rate is about 1840 calories, which is the amount of calories you need just to sustain bodily functions. Multiply that number by 1.2 (2200) for no exercise, 1.3 to 1.4 for occasional exercise, 1.5 for moderate exercise, 1.6 to 1.7 for heavy exercise and 2.0 to 2.4 for very heavy exercise.

If you don't eat enough, your body will start storing fat because it thinks it's starving. Your metabolism will also start to slow down. Long periods where you're not eating enough, and your body can start metabolizing muscle.

 

Ah ok.. thanks

Edit: So by your numbers if I run 2 miles a day is that considered heavy exercise or moderate? 1840 X 1.5 = 2700 calories!

 

Ok so I used www.fitday.com and plugged in the food I listed in Post #14.

Total Calories - 2034

Fat - 47g - 419 calories - 21%
Carbs - 206g - 729 calories - 37%
Protein - 207g - 828 calories - 42%

Any adjustments needed.. ? Thanks!

 

I'd considering running 2 miles a day moderate exercise, considering you can probably do that in 15 to 20 minutes easy. My suggestion would doing 3 miles a day, five times a week.

And that seems like an awful lot of protein, but each person is different.

 

I hope you don't base your workouts entirely around running. Cardio alone is pretty bad and weight training is alot more effective as your metabolism works 3 times longer then doing Cardio alone.

Running can also cause alot of stress on your knees, try and substitute your cardio with something other then just running.

 

That's why I bike. And although cycling comes with its own unique problems, it's low impact.

 

I lift weights 2 times a week, run 2 times a week and play tennis once a week.

 

Yeah I think it's too much protein. I'm going to tweak it some more.

 

General rule of thumb....

Take in a gram of protein for each pound you weigh per day...

Example

your 160 lbs = 160 grams of protein

Also your body can not break down more then think it's 30-40 grams of protein a sitting. So if you are using instructions on the protein shake that each serving is 60 grams of protein... do not do a full serving. You're wasting product.

 

I'd like to wake up to a 7am protein shake.

 

Yeah that is what I've heard 1 lb = 1 gram of protein.

I can drop it down to 160 grams. I'm use Optimum Nutrition, so each serving is 24 grams.

 

Breakfast in head..? er I mean bed?