diet critique..looking for advice please

[Ruca]

please help critique my typical days diet. i plugged in general #'s on fitday and posted them below. my typical day is:

oatmeal shake-2 cups milk,1 cup oatmeal,45g protein(powder)
protein bar- "pure protein"
chicken(white and dark)/sweet potato/greens
protein shake- muscle milk
chicken(white and dark)/sweet potato OR eggs 6 whites and 2 w/yolk w/2 slices of wheat toast
protein shake (before bed)- muscle milk

also....3 fish oil caps and a multi-vitiman


grams/ cals / %total
Total: 2697

Fat: 89 / 805 / 30%
Sat: 26 / 238 / 9%
Poly: 10 / 94 / 4%
Mono: 16 / 142 / 5%
Carbs: 256/ 931/ 35%
Fiber: 23 / 0/ 0%
Protein: 215 / 861/ 32%
Alcohol: 12 / 85 / 3%

here is the rest of the "scoop".....first off i know i do not eat enough. i am 6'3" and about 200#. i am happy with my size, as i am not interested in getting huge, however, i would like to lean out a little more, and get a little more muscular. for the past few months i have been training mma at least a few times a week and have really built up my core strength and have become more muscular and a lot "thicker". we do some push ups and sit ups but i have not been doing any weight lifting, but i am going to start (again) this week. with my lack of calories should i not be losing my fat quick? i do not seem to be losing any muscle and my weight is staying about the same. i would be happy with one of a couple of different situations......1. stay where i am at and drop my excess fat so i can easily get below 190# (for grappling tournaments 180-189.9 weight division) or 2. move up to the 210 range, which if i do i will need to gain a lot of strength.

thanks in advance for taking the time to read this and any advice is appreciated.

 

[timtim]

so you would need 1 of 2 diets then . either a cutting style or a lean bulk. which would you prefer? specify and i or someone else could go into detail. thanks.

 

[needtogetaas]

well for one thing what the hell you trying to do.like he other guy said,ether way more real food in youre diet bro if you can.are you straped for time or something why all the bars and powder.if youre cutting just cut back on the bars dont matter if its pure or not there crap ether way and add some more heathy food.
if youre bulking then add some more dame food.staek,chicken,beef,.


powerders are grate but if at all posable eat the real thing.

 

[Ruca]

thanks fellows....my preference would be to cut and rip out. i have been eating the bars and drinks mainly because of time and also because i do not have a big appetite. i can stay on about any meal plan as long as it does not involve huge quantities of food, and it is convenient. by convenient i mean where i can cook it all, have it all ready in advance so i can put it on a plate and put it in the microwave.

thanks

 

[Sassy69]

I hear ya on the convenience part of the diet - but as a competitive BB, I pretty much carry a complete day's worth of food w/ me everywhere. It takes a little more effort to prepare it - even if it means taking 1-2 days/ week and doing a mass cooking. There's a great sticky that Chefwide has on the diet board about ways to spice up boring food. I think in there he's got a couple recipes for some insta-meals that he prepares w/ the proteins & carbs in them & you just nuke & go.

I'm w/ needto on this tho - the more real food you eat, the better off you are, and the faster you will get to your goal -- esp muscle milk is great for off season when guys like to get in those extra calories but IMO for a protein source, its too loaded w/ fat & sugar that you don't really need. Those calories could better come from real food sources and also be digested more efficiently. I try to leave protein bars for those emergency situations instead of as a regular part of my diet as well.

Let me see if I can locate the Chefwide thead I'm thinking of....

Right on top of the diet board: Its Flavor Time!

http://www.elitefitness.com/forum/showthread.php?t=378581

 

[timtim]

its all about the food prep and the cooler. always have my food ready and with me. its easy and the only real way to control your physique.