Look over my diet please?

[Juiced]

Can someone who is very knowledgable with diet look over my food intake for one day and give me any tips, opinions etc etc? Thanks alot.

7am 5 eggs whites
1 wheat toast
1 cup Muscle milk and oats
6oz 2% milk
4 oz Oj


10am Met Rx RTD shake 40g protein 20g carbs 220 calories

1pm 10oz Turkey breast
1 cup whole grain brown rice
24 oz water

3pm Post Workout 2 scoops Pro complex with 10g glutamine

4pm train

630pm Mex Rx RTD Shake, 40g protein 20g carbs

7:30pm 10oz Turkey Breast
1 Cup Brown Rice
24 oz water

10pm Muscle Milk and Oats 30g carbs, 30g protein 300 calories

Bed

Any info would be great, any tips on changing this up to lean out a bit, although this diet keeps me pretty lean year round. Thanks fellas.

 

[jdevlin1985]

Looks ok to me. But where are the vits and mins? i.e. veg etc.

What are you stats?

 

[devcon]

? cutting, bulking, maintaining ? - looks like a maintenance/bulk more...

*some tips*

add some efa's with meals - olive oil, almonds, walnuts, fish oil, etc.

get rid of the 10am and 6pm Met Rx shakes and have real meals, eat real food
8oz salmon
1 small yam
1 cup broccoli
24 oz water

 

[Sassy69]

Probably also toss all that carb as your last meal -- carbs are short term energy food - that means it will get metabolized quickly. This is your last meal of the day & you aren't eating for another 7 hrs. If you put a fat in there instead, it will slow down the metabolism rate & reduce the "fasting" time.

Not knowing your stats, hard to guess if the total cals & macros are meeting your needs. Its best to keep the amount of real food at a max & rely less on MRPs etc. Also a thought about the Muscle Milk stuff - everyone loves it cuz it tastes so good, but its got lots of extra fat & carb that aren't necessary and can be avoided w/ other good quality whey proteins. If you can use the extra cals, go for it, but there are alternatives if you don't need them.

 

[Juiced]

Thanks fellas, sorry for not putting my stats, im 26 215lbs with 7% BF, 5'10'' tall and train 5 days per week, m-f. I do cardio for 40min after I train 3-5 days per week also. I take a multi, ALA, CLA, Saw Palmetto, XFactor, Anti Oxidants, Milk Thistle and Omegas with my dinner. I am currently getting ready for a show so the above diet is a bit off as I lowred the cals and carbs for the pre contest diet, but above is on average what I eat throughout the day. I will switch the 10am meal with some Salmon or Tuna with some rice, but the 6pm meal I cant switch as I am still at the gym when I have that shake, so I just chug it down and get the protein and carbs in. Any more advice would be appreciated bros....

 

[Juiced]

OH one more thing bros, the muscle milk and oats is NOT a protien shake, its the Oatmeal in the container where you just add water and microwave, it tastes great and its great to have one around at all times in case you have to eat while at work or something, sure beats a high sugar protein bar IMO....Thanks again, any more info would be helpful. What do you fellas think I should alter if I wanted to cut down say about 10 pounds? The above diet is curretnly a bit altered as I said above because of the show, and the weight is coming off at a rate of about 2 pounds per week, sometimes 3 but no more than that. Even with all of the intense cardio 5 days per week for 40 min my weight is coming off nice and steady, it does not look like I lost any muscle mass yet, I do take about 10 amino acid tabs before I do cardio and throughout my workouts, which does help burn fat rather muscle. I will post some pics after the show.....