Critique my diet please.

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    jumpshot903's Avatar
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    Critique my diet please.


    Alright ive really been trying to crack down on my diet the past couple of weeks and ive made some fine tunes to it but it is by no means clean but cleaner.

    First let me give some background

    Height- 6'3
    Weight- 190.4 (dry in morning)
    BodyFat- 10-11%
    Goal- 205 9-10% BF

    Im a baseball player i practice 4 hours 4 days a week and lift 3 days a week for an hour as a team plus i lift 2 times a week on my own. My real goal is strictly add lean mass while staying in good physical shape i'll do so by continuing to run, do yoga, and keep my diet clean. I try to take in anywhere from 2500-3000 cals a day which is right around my maintence but enough over to allow for some growth.

    Diet-
    6:30- 2 scoops xtend, 2.5g creatine

    7:00- Lift

    8:30- 4 whole eggs scrambled, 1 slice ezekeil toast with 1tbsp pb, fruit (half grapefruit or Bannana), 2.5g creatine
    - 375 cals 35g carbs 19g fat 22g protein

    11:00- 2 slices ezekeil toast with 4 oz Boars head Buffallo chicken and 1 slice american cheese and 2tbsp ranch
    -450 cals 33g carbs 22g fat 32g protein

    1:00 2 scoops protein with 14oz milk
    -390 cals 26g carbs 3g fat 57g protein

    2:30- Nature Valley bar
    -190 cals 29g carbs 6g fat 4g protein

    5:30- 2 scoops protein with 14 oz milk
    -390 cals 26g carbs 3g fat 57g protein

    6:30- 8 oz chicken breast, 1/2 cup brocoli, 2 cups brown rice
    -605 cals 79g carbs 7g fat 58g protein

    9:30- Chobani greek yogurt + Bear Naked granola
    -380 cals 66g carbs 5g fat 22g protein

    Total cals- 2,660 294g carbs 65g fat 231g protein

    Critique please be brutal i need to get this dialed in.

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    Why so many meals?
    You could stand to eat more cals with how active you are.
    A lot of sugar in this diet. Need more veggies.
    If you feel better eating before you lift, do so, otherwise go fasted.
    Some of your numbers are off, like meal 1 4 larges eggs is 24g protein, and the ez toast has 4g protein, the 28g total.
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    Its no so much meals as i really have 3 main meals followed by 3 snacks i don't consider the protein shakes, greek yogurt, and nature valley meals since they don't provide mutliple nutrients. My math was a bit off the first meal is for the cals if i had 2 eggs not 4 i mistyped it in myfitnesspal, i was contemplating upping to about 3000-3200 cals since the past two weeks ive been stagant at about 190-192 so it seems like im floating around maitence so i'll up the cals.

    At the moment its hard to get much else then this in for meals my grill is broken and i hate chicken broiled so once i get that fixed i'll eat chicken more. I don't feel like theres that much sugar in it i don't react too poorley to surgar either so im not worried about that, im trying to add in more veggies i might add a spinach salad with some assorted vegatables at lunch time.

    But being as busy as i am this is the most conveinent setup and healthy i have found since im constantly running back and forth from classes and practices and lifting i really only have time to cook a good dinner.
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    Ok well then I guess we cant edit it
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    I'd replace that oats bar with some fruit,mybe drop the milk add some greek yogurt cut down on lunch meat.you really don't need the ranch throw veggies in there to cover that or swicth the milk to after w/o along with the rice just swap things around alittle.
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    Quote Originally Posted by jumpshot903 View Post
    Alright ive really been trying to crack down on my diet the past couple of weeks and ive made some fine tunes to it but it is by no means clean but cleaner.

    First let me give some background

    Height- 6'3
    Weight- 190.4 (dry in morning)
    BodyFat- 10-11%
    Goal- 205 9-10% BF

    Im a baseball player i practice 4 hours 4 days a week and lift 3 days a week for an hour as a team plus i lift 2 times a week on my own. My real goal is strictly add lean mass while staying in good physical shape i'll do so by continuing to run, do yoga, and keep my diet clean. I try to take in anywhere from 2500-3000 cals a day which is right around my maintence but enough over to allow for some growth.

    Diet-
    6:30- 2 scoops xtend, 2.5g creatine

    7:00- Lift

    8:30- 4 whole eggs scrambled, 1 slice ezekeil toast with 1tbsp pb, fruit (half grapefruit or Bannana), 2.5g creatine
    - 375 cals 35g carbs 19g fat 22g protein
    Not enough protein... Add 4 whites or 2 more whole eggs. Go with 2 slices of ezekiel

    11:00- 2 slices ezekeil toast with 4 oz Boars head Buffallo chicken and 1 slice american cheese and 2tbsp ranch
    -450 cals 33g carbs 22g fat 32g protein
    I would personally like to see more protein via chicken or a scoop of protein powder in water here.

    1:00 2 scoops protein with 14oz milk
    -390 cals 26g carbs 3g fat 57g protein
    No reason for the milk here - switch to protein in water. If you want more fats add almonds, nat pb, or oil.

    2:30- Nature Valley bar
    -190 cals 29g carbs 6g fat 4g protein
    IMO this is kind of useless... go with a shake and add what you need in terms of carbs/fats in addition.

    5:30- 2 scoops protein with 14 oz milk
    -390 cals 26g carbs 3g fat 57g protein
    See suggestion on meal @ 1 PM.

    6:30- 8 oz chicken breast, 1/2 cup brocoli, 2 cups brown rice
    -605 cals 79g carbs 7g fat 58g protein
    Good protein and veg choices. Cut the rice to 1 cup and up the veggies if you want.

    9:30- Chobani greek yogurt + Bear Naked granola
    -380 cals 66g carbs 5g fat 22g protein
    Consider going to low fat cottage cheese and protein powder or a lean animal protein here. I'd drop the granola but thats just me...

    Total cals- 2,660 294g carbs 65g fat 231g protein

    Personally I'd like to see a much better protein:carb ratio... as an athlete you need MORE protein and you should consider reordering your carbs and sources. You may have better success with higher carbs earlier in the day around your workouts and upping the healthy fats and lowering carbs during the second half of the day.

    Critique please be brutal i need to get this dialed in.
    Hope this helps some!

    BEAST
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