So I have been maintaing this diet for the past 2 years and it has worked wonders for me. I am trying to maintain a lean, low-body-fat, "cut" type of build rather than bulking up. I'm 21, 5'7, 140lbs.. I haven't had a problem maintaining my weight or the body type I'm after, but I'm only 21 so I don't think that is saying much... I want my diet to be something I can take into old age with me.. so when my metabolism starts to slow I can still maintain a good look. Above all else, however, my main goal is to have a healthy body on the inside, and basically live as long as humanly possible. Both of my grandfathers are in their 90's and still kickin.. so I like to think I have good blood . I am just wondering if there are any flaws in my diet?? I am familiar with, but by no means an expert in nutrition, so it is definitely possible that I may be missing some key vitamins and minerals. Please point anything out and don't be afraid to be blunt or harsh... I like straight shooters.
*****Things to know:******
-My diet rarely changes.. I eat pretty much the same thing everyday, The only thing I change is the fruits and vegetables; I buy different kinds every two weeks, but I always have apples, oranges, bananas, carrots, onions, and celery in my fridge.
-I eat 3 fish meals a week, never twice in the same day, only fish that are high in Omega 3.
-I drink 3 eggs whites a week, never twice in the same day, never the yolk (the yellow stuff)
-For the flavonoids and antioxidants, I use to drink 2 glasses of red wine a day, but recently cut back to one 4oz glass per day, and substituted a 14oz glass of purple grape juice for the other. I also buy the frozen kind (Welch's), I couldn't find any difference between the ingredients in the two, but if anyone knows if there is a difference in the Frozen kind vs the Jug, please say so.
-Throughout the day I drink A TON of water and iced tea (probably about 7-10 , 14oz glasses) and 1 or 2 14oz glasses of 100% Vegetable Juice (V8).
-Nothing is in large, excessive, portions (I can't stand that "being so full my stomach is going to explode" feeling).. what i'm after here isn't necessarly the calories, but rather the essential vitamins and minerals my body needs.
-I exercise 6 days a week, (M,W,F = Run 5 Miles; T,Th,S = Swim for an hour against the current in the river)... I'm not too big on lifting weights.. I only do pushups and pullups for the most part.. however I plan on getting some 20lb dumbells very soon. I don't go to Gym's because I am very tight on time and every minute counts to me.. so I consider the 30 Minute drive going to the Gym and then the 30 Minute drive home, a waste of a much needed extra hour. I also just enjoy being outdoors.
**Meal #1 (8 or 9 am)**
-Oatmeal (no sugar, skim milk)
**Meal #2 (11am or 12pm)**
-Ham Sandwich on whole grain wheat bread, w/ onions, and lettuce
-Grape Juice (14oz)
**Meal #3 (3pm)**
-Cereal (plain kinds, low sugar, skim milk)
-1 piece of fruit (usually apple or orange)
1 can of Herring (like sardines) or Alaskan Salmon (I eat a fish meal 3x a week, never twice in the same day, high Omega 3 only)
**Meal #4 (7 or 8pm)
-Soup (more slop really) made w/ brown rice, black beans, tomatoes, mixed vegetables, and Lime Juice
-1 Corn Tortilla
-1 spoon of non-fat sour cream
-1 glass of red wine (Pinot Noir or Cab Sav, 4oz)
**Meal #5 **
Well, there is no Meal #5 really, just a small snack here and there until i go to bed at 12 or 1 usually.. but its always..
-Celery or Carrots
-Cereal if I get really hungry (rarely)
**** CALORIES, PROTIEN, CARBS per day ****
64 grams/day (no fish)
80 grams/day (on days when i eat fish)
14 grams/day (no fish)
18 grams/day (fish)
**is that too low??
So I'm getting about 1600 calories/day.. give or take about 100. I have absolutely no idea what those numbers mean so anyone with knowledge about this kind of stuff please help!! For some reason to me, the Fat intake seems really low.. but I honestly don't know what I'm talking about when it comes to numbers like this.
If anyone can make any suggestions as to anything I should get rid of, change, or add please tell me. I am open to any suggestions. I guess what i'm trying to do is make "the perfect diet." ... as in my body is getting everything it needs. The two things to remember here is (1) I want this to keep me healthy; and live as long as possible... and (2) (the less important) to maintain a lean, low body fat build. HEALTH is by far the biggest thing for me. I want to live a very long life.. To put it in perspective for someone, I would rather be overweight and have a healthy body, rather than have the body of a God and be lacking essentials for my organs to operate efficiently. Thank for you taking the time to read this, every response will be much appreciated!!