Please Look At What I Ate Today

[Shobe]

Hey everyone, here is a sample day of my diet. Can you all please look at it and critique. I"m trying to shed body fat and gain lean muscle mass. I'm 22 yrs old, 5 ' 11" , 175lbs. Here is my fitday from today:


Calories Eaten Today
grams cals %total
Total: 2559
Fat: 57 517 22%
Sat: 9 82 3%
Poly: 5 43 2%
Mono: 17 153 6%
Carbs: 253 858 36%
Fiber: 39 0 0%
Protein: 257 1028 43%
Alcohol: 0 0 0%

Fat Carbs
Protein Alcohol

 

[poysyn]

and the foods are..? lol

 

[Shobe]

what do you mean? I attached my fitday log.

 

[poysyn]

ah shit, i cant view cause im not plat anymore

 

[Shobe]

Its all the way at the bottom, its attached image.

 

[Arnold Two]

attach the image and post the link:

use: imageshack.us or tinypic.com

 

[fallingeggs]

Looks over all good but a few things i would change:
take out the banana, 55g of sugar is not what you need

looks like you have about 150g of protien coming from shakes. this alone is not necessary bad but it is better to have the protien come from real food. if it is a time thing then it is understandable.

your macros are a little off for my liking, i would personaly lower the over all carbs (which taking out the banana will help). you are about at 25/35/40; try to aim for 30/30/40 or even 30/20/50.

along with the macro thing, your total cal intake is also a little high. check this site out: http://michaelandkendra.com/BMRCALC/bmrcalc.htm . i am 20 and 175lbs and i take in about 1900 low and 2200 high. something to think about.

if you have any questions ask away

 

[Shobe]

What could I replace the bananas with??? I love fruit. As far as the shakes go, I only really have 1 and thats a MRP from Pro Lab. And my casein is for my bedtime protein.

And like I said, my diet varies from day to day, thats just one day. You can take out the english muffin too, some days I have a 100% stone ground tortilla instead, etc. And sometimes, I don't eat the oatmeal, I eat plain old oatmeal.

 

[fallingeggs]

Unfortunately fruits have a lot of sugar and sugar, when trying to lose fat, is not the best thing. It sucks. One thing I would suggest is to look up the glycemic index of fruits and look for some that are on the lower end and stick with those (note: a banana might be one of them, I do not know). You could also try to cut down the serving size of the fruit. Or you could keep it in there but you should cut out carbs from another place to try and stay under about 150 grams. Here are some links to other post on fruit to give you another view point on the whole debatable issue.
http://www.elitefitness.com/forum/showthread.php?t=359182&highlight=fruit
http://www.elitefitness.com/forum/showthread.php?t=282786&highlight=fruit
http://www.elitefitness.com/forum/showthread.php?t=336216&highlight=fruit
http://www.elitefitness.com/forum/showthread.php?t=323556&highlight=fruit

the search : http://www.elitefitness.com/forum/search.php?searchid=1654111

 

[Arnold Two]

Fruit is not the best thing for cutting at all because of the fructose--it's not useful to your glycogen stores in your muscles as it primarily goes to the liver.

If you must eat fruit, try cherries they have a really low glycemic index.

 

[Shobe]

well its not like I eat tons of it a day. I usually have some strawberries or a banana with my lunch. And maybe some blueberris at night. Thats it. I don't eat like 20lbs of fruit a day.

 

[fallingeggs]

from fitday:
banana - Total Carbohydrate 27.65g 9%
Dietary Fiber 2.83g

strawberries - Total Carbohydrate 10.11g 3%
Dietary Fiber 3.31g

i bet most of thoes carbs that are not fiber are sugars. thats 20g of sugar in a banana which is a lot. you can cut while eating fruit, it is just a matter of how strict you want to make your diet. cutting out the fruit will get you down faster (although i will say it will be hard to notice) but is it worth the sanity of your mind? thats up to you. kind of the same idea behind cheat meals... you need to keep your self from going crazy and stopping the diet altogether, if fruit will save you then keep eating it.
you know what i mean?

 

[Shobe]

I don't even cheat. I can't even remember the last time I ate ice cream or ate pizza.

Besides the bananas, how does the rest of my diet look??? Am I on the right track????

And by the way, here is my exercise split: I''m thinking about changing it, I feel like there is too much time off in between lfiting days.

Day1-Chest/Tris
Day2-Bis/Back
Day3-A.M. Cardio/Abs
Day4-Shoulders/Traps
Day5-A.M. Cardio/Legs
Day6-A.M. Cardio
Day7-Off

 

[fallingeggs]

your total cal intake is high, drop it down to more around 2200. this should pretty much all come from your carbs also. i say this because you are at 250g of carbs; drop that down to 150-100 and you will be set. after you get that part of the diet nailed down nice look up 'carb cycling' - which, in short, plays with the amount of carbs. this will enable you to make the most out of your diet. you also have the option of a ckd diet but they are not that fun imo.

now for your workout:
first, go to the weight lifting and read the last sticky. look at the 5x5 program that works great. you can do each body part up to 3 times aweek (i.e. i bench and squat 3 times a week). there are a lot of things you need to think about before doing this. the best thing i can tell you is invest in a plam membership for one month to get the search function. this will be THE BEST $15 you spend during your working out history. seach and read, read, and read. look up post from madcow2 and gleenpendlay - very smart people. there is a lot to learn there and that forum can and has answer everything you want to know.
become plat..
oh and become plat