my diet helppppppppp!

[magicgear]

hi i am 22 years old 21% bf trying to hit 11% and 5 foot 9 198lbs. waist 36 i have a personal trainer now starting next week i designed this diet on the research i have done except i don t know hoe to add the following in:::

fruits, nuts,paers,apples,oranges,strawberry and blackberrys

i also need to know how to add the cottage cheese in throughout the day thx for advice and looking!

Meal 1 - Protein Shake, Scrambled Eggs, Piece of WW Bread, Hemp Oil
Cals - 724
Protein - 61g
Carbs - 37g
Fat - 35g

Meal 2 - Tuna, Piece of WW Bread
Cals - 219
Protein - 33g
Carbs - 17g
Fat - 2g

Meal 3 - Chicken, Brown Rice
Cals - 320
Protein - 34g
Carbs - 23g
Fat - 9g

Meal 4 - Peanut Butter, 2 pieces of WW Bread
Cals - 368
Protein - 14g
Carbs - 40g
Fat - 18g

Meal 5 - Tuna, Piece of WW Bread, Hemp Oil
Cals - 382
Protein - 33g
Carbs - 17g
Fat - 19g


Totals

Cals - 2012
Protein = 175g (roughly 35%)
Carbs = 134g (roughly 27%)
Fat = 83g (roughly 37%)
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[BrandonXJ]

First thing you're going to hear is that that's too much freakin' bread Get the bread down to 1 piece at the most. Make sure your peanut butter is all natural, the regular stuff has all kinds of nasty stuff like trans-fatty acids, etc.. Try working in some cottage cheese (maybe 1/2 cup) instead of 2 peices of bread on meal #4.. ditch all the fruits except for the apple and pear, they're about the same on the GI index, so pick one (some may tell you to ditch all of them completely, but I like to have a low GI fruit once a day). Your protein intake should be a bit higher than that, so maybe another option is to replace one of those peices of WW bread with a protein shake.

I'm sure some others will have more comments for you later, it's a little slow here at night.

 

[theoak01]

Id find a way to add in more greens as opposed to rice and also to replace the bread,broccoli and spinach would suffice,or even cauliflower

 

[JKurz1]

Id find a way to add in more greens as opposed to rice and also to replace the bread,broccoli and spinach would suffice,or even cauliflower

a half cup of long grain brown rice is benefitial............lose the bread, add in some greens, and increase you efa intake.....

 

[Millie]

as has been suggested already, lose the bread. substitute the carbs in meals 4 and 5 with fibrous veggies. add more EFA's.

when do you workout? you might want to split meal 1 into 2 separate meals, just to even out the cals per meal.

 

[view]

I wouldn't eat both fat and carbs in the same meal.

IMO, meals should be fat + pro, or carb + pro.

 

[JKurz1]

I wouldn't eat both fat and carbs in the same meal.

IMO, meals should be fat + pro, or carb + pro.

you just don't need the eggs and the shake.....move the shake to before bed......

 

[wootoom]

holy bread why so much?? 2 pieces is alright if its 100% whole wheat.