New Diet Critique

  1. New Diet Critique


    Looking for critique on diet
    I have read a lot of the threads, and hope I have done this correctly. Any suggestions are welcome and appreciated. If you have any questions let me know.

    Total Calories 2943 Fats: 17% Carbs: 33% Protein: 50%
    Current weight 190

    Weeks 1-2 = 2943
    Weeks 2-4 = 2743 off days, 2843 workout days
    Weeks 4-7 = 2643 off days, 2743 workout days
    Weeks 7-11 = 2543 off days, 2643 workout days

    Meal 1: 6:00 am Total calories 545
    cup rolled oats
    cup fat free milk
    3 boiled eggs (large)
    1 scoop whey protein
    3 fish oil caps

    Meal 2: 8:00 am Total calories 583
    cup fat free cottage cheese
    1 medium grapefruit
    1 oz almonds
    6 oz chicken breast
    cup brown rice

    Meal 3: 10:00 am Total calories 327
    cup rolled oats
    cup fat free milk
    1 large banana

    Meal 4: 12:00 pm Total calories 312
    1 medium grape fruit
    1 cup broccoli
    6 oz albacore tuna in water

    Meal 5: 2:00 pm Total calories 294
    6 oz chicken breast
    cup brown rice
    1 cup broccoli
    4 tbsp salsa
    3 fish oil caps

    Workout: 4x weekly 4:00 5:00 cardio every other day. 60 min LI (treadmill)

    Meal 6: 5:30 pm Total calories 624
    6 oz albacore tuna in water
    1 cup broccoli
    4 tbsp salsa
    2 scoop whey protein
    cup rolled oats
    3 fish oil caps

    Meal 7: 7:30 pm Total calories 257
    6 oz chicken breast
    cup brown rice


  2. TTT for a co-worker.

    Go easy with the critque as I helped him assemble it, so if it's crap, it's on me.


  3. How tall are you.... I'm dieting now. Started at 190 @5'8".... This is week 3 and I'm around 180-182.... I'm only comsuming 1,800-2,000 cals a day. I'm also consuming about 200g of protein in my diet. Lifting 4 days a week and also cardeo on the treadmill 3-4 times a week...... Good luck, keep us posted.... Your diet looks pretty clean, but a little to much food for me..... Then again, who knows. Maybe I souldn't have droped that much weight in 3 weeks.
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  4. 3 pounds a week would be a little muscle, fat and water I think.

    He has only been eating 3 meals a day so I put calories at that level for 2 weeks to get used to the meals and kick start metabolism again.

    Hopefully starting there and working down he won't stall out as quickly.

    I dunno... maybe I am way off.

  5. Quote Originally Posted by JonesersRX7
    He has only been eating 3 meals a day so I put calories at that level for 2 weeks to get used to the meals and kick start metabolism again.

    Hopefully starting there and working down he won't stall out as quickly.

    I dunno... maybe I am way off.
    That sounds like a good plan.... He should notice weight loss seeing his metabolism will be running wild..
  

  
 

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