My Diet

[mystik]

Regardless of what I am doing wrong (which is probably a lot) I would like to know how to correct it.

I just recently looked at my diet, and realized I am lacking in VERY important categories! I was only getting about 6g of Fiber! Ouch!

Either way, let me know what you all think (I am mainly trying to cut right now)

Also, I had a question regarding what my maintenance/cutting/bulking calories would be?

I'm 5'10", 185lbs, roughly 15% bf.

Breakfast
"Egg Starters" (like Egg Beaters, but whatever) - 1cup
Slice of fat free cheese

*workout*

2 Scoops Bioplex whey protein shake

*school*

Lunch
Smoked Turkey Breast (packaged) 2 slices, on wheat bread with with fat free cheese, and a little mustard.

Snack (lately it has been 1, but previously was 2)
2 scoops whey protein shake

Dinner
2 pieces of Grilled Chicken breast (was frozen in bulk bag from CostCo)
2 fat free cheese slices
Most often with brocolli

I know I am seriously lacking in calorie intake, and on some days makes me feel like crap. I am glad I started a journal of what I was eating to see how bad it really was...

So please, I ask all of you for some advice! I am trying to do the right thing, but it is difficult when I have doing it wrong, I don't see what to correct! Thanks!

[sana]

Originally posted by mystik
Also, I had a question regarding what my maintenance/cutting/bulking calories would be?

look at this sticky at the top of this forum to calculate your BMR.

just a few thoughts on what i see with your diet. for your size and weight, you're definitely not eating enough (but you already know this). also, looking at your lunch - only two slices of turkey? why such a spartan lunch? i think you need to first track how many cals your getting first, then making sure you're eating enough - maybe eat more times during the day.

try www.fitday.com - there's a great diet tracking journal tool in there.

[speedracer59]

You lunch looks a little light. You need to up your protien alot more here.How much do you weigh? You really need to up your protien IMO. You can easily do this y eating moer often. Try eating every 2-3 hrs. 40 grms. of protien each meal. Also what do you drink? Drink at least 1 gallon of water a day,more if possible. after you figure your BMR go by a food scale and use it to weigh your meals. www.calorieking.com will help with your nutrition breakdown. It is not as difficult and time consuming as it sounds. Pretty soon it will be second nature.

[prolangtum]

More protein, add carbs after workout.

[prolangtum]

Jeez, I also realized you have a severe lack of fat. Add at least 10-15g of fish oil caps.

[Tank01]

not necisarily fish oil caps but also look into natural Peanut Butter, Almond Butter, nuts, FLAX SEED OIL!!.. but also fish oil caps (you can get those at costco bro).

as for the protien, you need way more... I would say stick to about around 300 - 350 grams per day (which since I know you) is about 1.5-2g per pound body weight.

Try eating evey two hours as sugested (see im not the only one!)
keep a journal of what you eat per day recording the protien, fat, and carb intake ... work out the total callories also so that you can see how far under or over your mainteance callorie limit you are. You wont have to do this forever.. just untill you get an idea of where you stand on things...

anyway bro, good luck

[prolangtum]

Fish oil is a must if your not eating adequate fats, I would add that first before I added oher fats.

[Tank01]

you can get enough of the omega 3, 6, and 9's from Flax... im not saying dont take them.. but you dont need to take like 18 pills a day. take maybe 4 or 2 a day along with your meals.