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Started By
Message
Diet help/ suggestions
Posted on 4/4/21 at 9:35 am
Posted on 4/4/21 at 9:35 am
So here’s essentially what my diet had consisted of the last year. Very few deviations from the daily routine. Maybe grilled chicken from Cracker Barrel or a random protein bar.
Would really appreciate suggestions on how to make it better. I feel like maybe some more fats or sugars might be healthy.
Breakfast- preworkout
French toast
4- 35 calorie pieces of bread 20G protein/ 140Cal
9-Tbsp egg whites 15G protein/ 75Cal
8-Tbsp sugar free syrup/ 20Cal
Post workout
Whey protein 20G protein/ 120Cal
8am Tuna pack 19G protein/ 80Cal
9:30 Tuna pack 19G protein/ 80Cal
Lunch
6-8 oz grilled chicken 25-50G protein/ 150-200Cal
1 low carb wrap 4G protein/ 50Cal
4pm Tuna pack 19G protein/ 80Cal
Dinner
6-8 oz grilled chicken 25-50G protein/ 150-200Cal
Baked potato 150-250Cal
Desert
4-5 sugar free popsicles 60-75Cal
7:30pm
Ice cream
1 1/2 scoops whey protein 40G protein/ 180Cal
1 Cup 0%milk 8G protein/ 90Cal
2- Tbsp PB2 (generic) 10G protein/ 50Cal
1-Tsp xantham gum 0Cal
3- packs sugar free sweetener 0Cal
Trying to build muscle so of course more calories but just a humble learner that needs some quality advice on how to get better.
Would really appreciate suggestions on how to make it better. I feel like maybe some more fats or sugars might be healthy.
Breakfast- preworkout
French toast
4- 35 calorie pieces of bread 20G protein/ 140Cal
9-Tbsp egg whites 15G protein/ 75Cal
8-Tbsp sugar free syrup/ 20Cal
Post workout
Whey protein 20G protein/ 120Cal
8am Tuna pack 19G protein/ 80Cal
9:30 Tuna pack 19G protein/ 80Cal
Lunch
6-8 oz grilled chicken 25-50G protein/ 150-200Cal
1 low carb wrap 4G protein/ 50Cal
4pm Tuna pack 19G protein/ 80Cal
Dinner
6-8 oz grilled chicken 25-50G protein/ 150-200Cal
Baked potato 150-250Cal
Desert
4-5 sugar free popsicles 60-75Cal
7:30pm
Ice cream
1 1/2 scoops whey protein 40G protein/ 180Cal
1 Cup 0%milk 8G protein/ 90Cal
2- Tbsp PB2 (generic) 10G protein/ 50Cal
1-Tsp xantham gum 0Cal
3- packs sugar free sweetener 0Cal
Trying to build muscle so of course more calories but just a humble learner that needs some quality advice on how to get better.
This post was edited on 4/4/21 at 9:37 am
5
Posted on 4/4/21 at 10:36 am to CaptainDave
quote:
Very few deviations from the daily routine
Change things up. You're probably missing out on lots of micros by eating the same thing every day. French toast and ice cream every single day, even if it's the "healthy" kind still isn't good every day for a year. I don't see any red meat, whole eggs, fruits, or veggies. You're definitely deficient in micros and whole eggs and red meat are great for muscle building. Other than that just make sure you're hitting your calorie and protein goals
Posted on 4/4/21 at 10:59 am to CaptainDave
I think you need way more carbs and fats in your diet. If you aren’t keto you can eat some carbs on both sides of a workout. That’s barely 1500 calories a day with almost 1000 of it from protein.
Hell you can’t even be anywhere near keto with that diet. Eat some rice oatmeal potato’s oils nuts and fatty fish. Add some chicken thighs and steak.
This is either a joke list or life is miserable eating 3 tuna pouches a day
Hell you can’t even be anywhere near keto with that diet. Eat some rice oatmeal potato’s oils nuts and fatty fish. Add some chicken thighs and steak.
This is either a joke list or life is miserable eating 3 tuna pouches a day
Posted on 4/4/21 at 11:41 am to Yeti_Chaser
Maybe I’ll start incorporating more whole eggs in diet. Not huge in veggies but maybe I need to work in the red meats. Appreciate the response.
Posted on 4/4/21 at 11:43 am to CaptainDave
Sounds miserable
Posted on 4/4/21 at 11:45 am to Buckeye06
Not a joke at all. I come here for knowledge and to improve. I do sneak in some salmon every once in a while but I actually enjoy the foods I eat.
I watch Greg Doucette quite often and he explains that eating foods you enjoy is crucial to maintaining a “diet”. Nothing is a chore when it come to how I eat.
Just looking for some guidance on what I can add or provide with in order to help me with my goals
I watch Greg Doucette quite often and he explains that eating foods you enjoy is crucial to maintaining a “diet”. Nothing is a chore when it come to how I eat.
Just looking for some guidance on what I can add or provide with in order to help me with my goals
Posted on 4/4/21 at 12:32 pm to CaptainDave
quote:
Maybe I’ll start incorporating more whole eggs in diet. Not huge in veggies but maybe I need to work in the red meats
An easy way to get started on the right track every morning is to prep a scramble for the week with whole eggs and whatever meat you have leftover around the house on Sunday. I switch it up between bacon, Sausage, ground turkey, ham, shrimp, etc. Super easy and you can throw in some spinach and peppers to get some veggies. If you need more carbs add some rice or roasted potatoes and wrap it in a tortilla. Red meats are rich in micros and have some creatine which will help with building muscle. Make some pot roasts in the crock pot and put some carrots, mushrooms, potatoes, onions, etc in there. Check out the fitmencook app for more ideas. Veggies are tough because they typically take a lot of prep for minimum reward and have a low calorie per dollar too. I find it best to get them in by cooking them in other dishes such as the egg scrambles or pot roasts mentioned above or pastas, soups, wraps, etc.
Posted on 4/4/21 at 1:29 pm to Yeti_Chaser
Bet your mercury level is high eating that much tuna.
Posted on 4/4/21 at 5:47 pm to Yeti_Chaser
Awesome info and I’ll definitely take it into consideration.
I spend a lot of time meal prepping but it’s time to take it to the next level. Do you think I need more carbs based of what I’ve listed? I was a little worried I was going over board with carbs so that’s why I’m asking.
I spend a lot of time meal prepping but it’s time to take it to the next level. Do you think I need more carbs based of what I’ve listed? I was a little worried I was going over board with carbs so that’s why I’m asking.
Posted on 4/4/21 at 5:49 pm to Mingo Was His NameO
Not at all. I look and feel great. Of course I’d like some junk food but in all honesty I’m completely content with what I eat.
Posted on 4/4/21 at 5:49 pm to CaptainDave
quote:
Of course I’d like some junk food
You eat French toast and ice cream every day
Posted on 4/4/21 at 5:53 pm to Mingo Was His NameO
My French toast and ice cream are actually pretty healthy. Got the recipe from Greg Doucette.
“Ice cream”
Calories 320
Protein 50G
Total fat 3.75
Sat 1.5
French toast
Calories 250
Protein 45
Total fat 1.5
Sat 0
Yes, everyday
“Ice cream”
Calories 320
Protein 50G
Total fat 3.75
Sat 1.5
French toast
Calories 250
Protein 45
Total fat 1.5
Sat 0
Yes, everyday
This post was edited on 4/4/21 at 5:57 pm
Posted on 4/4/21 at 6:59 pm to CaptainDave
Oh well unless you are seriously bodybuilding you probably don't need to eat more than your weight in Protein. Do you weigh 250+?
You can probably cut 2 of those tuna snacks out and have some potatoes and rice. Your workouts should improve dramatically. I think increasing your calories to 2200 or so with 300 calories less from protein and increase in fats and carbs
You can probably cut 2 of those tuna snacks out and have some potatoes and rice. Your workouts should improve dramatically. I think increasing your calories to 2200 or so with 300 calories less from protein and increase in fats and carbs
Posted on 4/4/21 at 7:01 pm to Buckeye06
quote:
You can probably cut 2 of those tuna snacks out and have some potatoes and rice. Your workouts should improve dramatically. I think increasing your calories to 2200 or so with 300 calories less from protein and increase in fats and carbs
How can you give this advice without knowing his height and weight? I agree what he's eating one looks incredibly boring and miserable and two is centered around very high protein and low carbs and fat, but you can't say how many calories to eat without having an idea of how many he needs
Posted on 4/4/21 at 7:08 pm to Mingo Was His NameO
quote:
Mingo Was His NameO
Here comes Mr. superiority.
I literally said unless he weighs 250 he probably has too much protein and then said how I would just eat more calories from carbs and fats.
I know you're about to go off an an all meat diet advice plan, but save it. I'm not interested
Posted on 4/4/21 at 7:09 pm to Mingo Was His NameO
I’m 5’8, 140lbs
Workout 6x wk before workday
Walk about 20-25k steps each day, very active job.
Appreciate all suggestions so understand opinions may differ. Just want to get better.
Workout 6x wk before workday
Walk about 20-25k steps each day, very active job.
Appreciate all suggestions so understand opinions may differ. Just want to get better.
This post was edited on 4/4/21 at 7:11 pm
Posted on 4/4/21 at 7:16 pm to Buckeye06
quote:
I literally said unless he weighs 250 he probably has too much protein
But that is factually incorrect.
quote:
I know you're about to go off an an all meat diet advice plan,
Why would I do that?
Posted on 4/6/21 at 9:34 am to CaptainDave
If this is all true and you enjoy this why change. I can't see how you sticking to this routine for so long you aren't reaching your goals.
I think you are leaving a few things out.
I think you are leaving a few things out.
Posted on 4/6/21 at 9:57 am to CaptainDave
Sounds like you’re lean enough that you don’t need to be dieting so hard. Your diet is nothing but the leanest and most satiating meats and carbs. You say you’re working out 6 days a week and want to gain muscle but according to your list you’re not even eating at a calorie surplus.
I’d go with more moderate fat meats (boneless thighs instead of breasts, 93/7 turkey or salmon instead of tuna) and increase carbs with rice, pasta, etc. These are less filling than potatoes and should allow you to eat more. Wouldn’t hurt to eat the occasional little debbie either.
I’d go with more moderate fat meats (boneless thighs instead of breasts, 93/7 turkey or salmon instead of tuna) and increase carbs with rice, pasta, etc. These are less filling than potatoes and should allow you to eat more. Wouldn’t hurt to eat the occasional little debbie either.
Posted on 4/6/21 at 12:13 pm to whiskey over ice
Completely agree with needing to get out of the calorie deficit.
I like the thought of substituting the tunas with some foods that still have the protein benefit but maybe with some additional calories.
I think it’s just the fear of getting overweight again that has made me a little to conservative. Definitely time to change it up a bit. Not sure about the little Debbie part, haha but will start implementing some of the other suggestions from you guys.
I like the thought of substituting the tunas with some foods that still have the protein benefit but maybe with some additional calories.
I think it’s just the fear of getting overweight again that has made me a little to conservative. Definitely time to change it up a bit. Not sure about the little Debbie part, haha but will start implementing some of the other suggestions from you guys.
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