Diet Check!

[smtimelevi]

Right now Im off Cycle. Here's my diet. I dont usually have a cheat meal because I get a little loose with post workout meals. About once or twice a week I make a bowl of fat free sugar free pudding with fat free milk, and destroy that shit. Usually as a desert for a weekend meal or if im really hungry . I also incorporate crystal light with my later meals
Im 5'10 about 195-200lbs. Im not sure bf% but have fairly visible abs maybe 12%

This is all typical. On weekends I might swich out rice for sweet potatoes or make whole wheat pancakes and use sugar free syrup
Meal 1 0330:
10 egg whites 2 yolks(sometimes I add shreaded cheese to eggs)
1/2 cup oats+ packet quaker instant oatmeal, 3oz skim milk (with oatmeal,1 tsbp natty pb
Meal 2 0600-0630:
Turkey or ham sandwich on multi grain bread. 10 slices of lunch meat. 1 tsp all natural guacomole.
20g protien, 45g carbs, 5g fat
Meal 3 0930:
1 cup brown rice. 1 chicken breast. 1/4 cup almonds or peanuts. Splash of teryaki sauce.
Meal 4 1200:
Same as meal 3
Meal 5 1500:
Same as meal 2

1630-1700: Arrive at Gym
Pre-workout: Protien Shake
50g protien
1830-1900:
Post Workout:
16 oz orange juice, protien shake 50g protien

Meal 8 2000: (only on workout days)
Foot long subway sandwich. Chicken breast on sourdough, with american cheese

or Chinese Food- Hard to measure but looks like 1.5-2 cups steam rice. [I pick 2 of these]Orange chicken, general chicken, mushroom chicken, hot n spicy chicken, sweet n sour pork. Fortune cookie.

or 1 chicken breast. 4 ounces pasta(dry) with tomato sauce.

Meal 6(nonworkout days)
1 cup brown rice, 1 chicken breast, 1/4 cup peanuts or almonds, spash teryaki sauce.

or sandwich as listed in meal 2 and 5

Meal 7( non training days)
Muscle milk protien shake (premixed) and 1/4 cup peanuts

or 1 bag beef jerkey, 1/4 peanuts


Fire away guys!

 

[needtogetaas]

Is this a log you will be keeping up with all the time? or just a one time diet question ?

 

[smtimelevi]

Is this a log you will be keeping up with all the time? or just a one time diet question ?

I didnt plan on deviating until my next cycle. Increasing everything but keeping pretty much the same.

 

[needtogetaas]

diet help!!!!!!

 

[SouthernLord]

Right now Im off Cycle. Here's my diet. I dont usually have a cheat meal because I get a little loose with post workout meals. About once or twice a week I make a bowl of fat free sugar free pudding with fat free milk, and destroy that shit. Usually as a desert for a weekend meal or if im really hungry . I also incorporate crystal light with my later meals
Im 5'10 about 195-200lbs. Im not sure bf% but have fairly visible abs maybe 12%

This is all typical. On weekends I might swich out rice for sweet potatoes or make whole wheat pancakes and use sugar free syrup
Meal 1 0330:
10 egg whites 2 yolks(sometimes I add shreaded cheese to eggs)
1/2 cup oats+ packet quaker instant oatmeal, 3oz skim milk (with oatmeal,1 tsbp natty pb

This meal is not too bad. I would ditch the quaker instant oats unless it is the sugar free kind. Too much sugar if not. Frozen blueberries or raspberries would be a better option to add in the oats imo.

Meal 2 0600-0630:
Turkey or ham sandwich on multi grain bread. 10 slices of lunch meat. 1 tsp all natural guacomole.
20g protien, 45g carbs, 5g fat

Luncheon meat is full of phosphates and preservatives. I would rather roast some turkey breasts and use that instead of lunch meats. Bread is meh. I avoid it, but then again my body doesn't like bread. Where are the veggies?

Meal 3 0930:
1 cup brown rice. 1 chicken breast. 1/4 cup almonds or peanuts. Splash of teryaki sauce.

Not bad. Where are the veggies?

Meal 4 1200:
Same as meal 3
Meal 5 1500:
Same as meal 2

1630-1700: Arrive at Gym
Pre-workout: Protien Shake
50g protien
1830-1900:
Post Workout:
16 oz orange juice, protien shake 50g protien

There are better options for PWO nutrition imo. Some fast acting carbs like malto, dext, or WMS would be better than orange juice. The fructose in orange juice will refill your liver glycogen before it spills over into your muscles.

Meal 8 2000: (only on workout days)
Foot long subway sandwich. Chicken breast on sourdough, with american cheese

or Chinese Food- Hard to measure but looks like 1.5-2 cups steam rice. [I pick 2 of these]Orange chicken, general chicken, mushroom chicken, hot n spicy chicken, sweet n sour pork. Fortune cookie.

or 1 chicken breast. 4 ounces pasta(dry) with tomato sauce.

The chicken breast and pasta are your best bet. I know it is good to cheat on occasion but the subway and chinese food are empty calories imo. you do realize that most chinese restaurants deep fry their chicken twice before they cover it is all that sugary sauce. I am surprised you have visible abs eating that trash often.

Meal 6(nonworkout days)
1 cup brown rice, 1 chicken breast, 1/4 cup peanuts or almonds, spash teryaki sauce.

or sandwich as listed in meal 2 and 5

Chicken and rice is not bad. I am not a big fan of sandwiches. Where the fuck are the veggies? lol

Meal 7( non training days)
Muscle milk protien shake (premixed) and 1/4 cup peanuts

or 1 bag beef jerkey, 1/4 peanuts

Make sure all the nuts you consume are roasted and not fried. The only ingredients listed should be nuts and salt. No oils.

Fire away guys!

If you haven't already but a copy of Needto's cookbook. He covers food preparation and this is something you could probably benefit from.