Diet Check Please!

[stig06]

Here's what I've started doing. I work in an operating room so ideal timing isn't going to happen, I do the best I can and try for better on days off. Even though I am often out and about all day on days off, my daytime meals are pretty portable. Would love suggestions for improvements, especially quick, easy, portable, healthy ones...

Comes to 2200 kcal, 218 gm protein, 40/40/20. Hoping to lean out some, 6'2", 205 lbs., not sure BF% something around 15% or more. Cardio daily 5x/wk or so, weights 3x/wk...

Meal 1: (5 am, before work, not much time)

.5 cup oatmeal, .5 cup froz blueberries, 1 scoop ON whey, .5 apple
(on weekends, 1 cup egg beater with slice fat free cheese, diced veggies instead of whey and apple)

Meal 2: (15 min AM break at work, sometimes not until 9-10 am - no option to do this one earlier on workdays)

1 cup fat free cottage cheese, 1 dole pineapple cup, 1 oz raw almonds

Meal 3: (30 min lunch break sometime between 11:30 and 1:00)

2 slices sprouted whole wheat bread, 5 oz (one can) albacore tuna, 2 T low fat canola mayo, 10 lg baby carrots

Meal 4: (often no afternoon break, but can down this either on the fly or in the car headed to the gym or home)

MRP bar (Balance Gold, Lean Body, etc.)

--workout at 6 or 7 pm --

Meal 5:

PWO shake (whey+carbs) or Meal 6 is eaten twice

Meal 6: (when I get home)

4 oz cooked chicken breast, 2 cups spinach, .25 cup fat free cheese, .5 T olive oil, cucumber, peppers, carrots, possibly other veggies, lemon juice or vinegar

sometimes this could be 4 oz chicken, 2 cups cooked broccoli, .5 cup rice or whole wheat pasta, etc.

[Kevin Larrabee]

For 205 lbs. that looks like too little calories. You should be doing something like 500 cals under maitenance. Which is more like 2800-3000, I think, haven't done the numbers.

[I. Kay]

Doesn't look bad at all, but Kev might be right about the total cals: looks a little low.

Try out some of the "Supershakes" (Gourmet Nutrition, johnberardi.com, our own "Superhake Experiments" thread in the Nutrition section) at the 9-10am slot. It could include the CC as you have it, but with a more complete array of nutrients and more calories (i.e. veggies, omega-3's, etc.)

[ljk]

I would ditch the bar in favour of whole food. They are not really good sources of nutrition...I call them crappy-tasting candy bars.

[emartin10]

I agree with Rock. Stick a super shake in there, either in the morning or at lunch. If you find yourself getting hungry in the afternoon, a filling super shake might be great!

E