Johnka, can you critique this please

[Robbyrh10]

Johnka, you are the master when it comes to this stuff and im looking for a little advice. Ok, so im trying to lean up a little. Currently i am lifting 4 days a week and doing 15 minutes cardio 6 days a week. Im 6' 160lbs, and dont want to lose weight, just lose some fat and maintain muscle. Am i on the right track?

Wake up at 6am
-Total Protein Cereal (1cup) 170cals, 15g protein, 9 carbs
-High protein milk (1cup) 40 cals, 8 g protein, 3 carbs
-Slice of 100% Whole wheat 50 cals, 3g protein, 8 carbs
-Natty peanut butter (1tbsp) 105 cals, 4g protein, 3 carbs fat

Gym at 7 30am

Post workout shake (9am) consisting of:
-Large banana 130 cals, 2g protein, 32 carbs
-Whey (1.5 scoops) 200 cals, 30 g protein,
-Xantham Gum
-glutamine

Lunch 12 30pm
-grilled chicken breast 200 cals, 35 g protein
-almonds 120 cals, 4g protein, 4 carbs fat
-lettuce 25 cals
-avocado 100 cals, 2 g protein, fat
-fat free italian 35 cals

Snack 3 30pm
-Low fat cottage cheese (cup) 200 cals, 30 g protein, 10 carbs
-almonds or cashews (about 20) 120 cals 4 g protein, 4 carbs fat

Dinner 7pm
-Lean meat (big serving) 400 cals, 70 g protein, fat
-Broccoli\asparagus 100 cals 3 g protein, 10 carbs
-salad 25 cals
-fat free Italian 35 cals

Before bed (optional if hungry) 10 30pm
-Low fat cottage cheese (1 cup) 200 cals, 30 g protein, 10 carbs

sleep @ 12 30am

Totals= 2255 cals, 230 g protein, 100 carbs, around 60 g fat

Thanks for your reply, it means a lot.

[Robbyrh10]

Help from anyone would be great, thank you very much [img]smile.gif[/img]

[jax]

i'd try to eat a lot more veggies.

also, some better pwo carbs like malto/dextrose in your shake. and personally, i'd add more carbs to the meal after the shake (like some beans, veggies, or fruit).

if you are not supplementing with fish oil or flax seeds, it may be good to do so.

how is your energy levels been? you may be able to get away with less protein, and have more carbs or fats for energy.

doesn't look too bad overall, reminds me kinda of the t-dawg diet.

just a few random thoughts.... goood luck.

-jack

[Johnka]

Robby, overall it looks like you've put together a good menu. Out of curiosity, what is your age and estimated bodyfat %? 160 lb is pretty light for a 6-footer, so maybe your best bet is to start lifting heavy and eat some surplus calories to add mass. Assuming you're fairly lean already, this would probably give you the results you desire.

As far as your menu, are you sure that's only 100 carbs? Just looks like a little more to me.

If you work out at 7:30 AM, I would move your "real food" breakfast to after your workout. Instead, mix a shake with 60 g carbs and 30 g protein before you go to the gym, sip half before your workout, and the remainder during and right after your workout.

Then have your breakfast an hour after the workout. I'm not a big fan of processed cereals, so perhaps you could make a small egg white omelet and some oatmeal for that meal.

Another two hours after your breakfast, you could either have another carb-heavy meal (if you're trying to add mass), or have your typical lunch if you're too worried about bodyfat.

Otherwise, veggies are always a good addition, and you might try getting a little more sleep [img]smile.gif[/img]

[RipStone]

Pretty solid.... few suggestions....I think you want some quick acting carbs post workout. Also your meal after your shake you should have a solid carb+protein meal like rice and chicken. I agree with Johnka about switing uo your breakfast.

[Robbyrh10]

Wow!!! Thanks for the great replies everyone [img]smile.gif[/img]

Heres a little more info on me:
20 years
6 ft
160lbs
10% bf

I am definately going to stop eating cereal and switch to your suggestions. As far as the carbs go, I use low carb bread and milk. That might be why carbs are only at 100g or so.
I would love to get bigger, but im afraid of gaining to much fat. And my workouts are all focused on heavy lifting.
Thanks once again, and feel free to add anything. [img]smile.gif[/img]

[Lost Dog]

I was in the same boat as you. 6'1" and 165lbs. I had dieted for a long time (14 months straight) and it just got to the point where I could lose no more fat. It was frustrating to feel that I was so close to being "done" yet couldn't get there.

With a lot of help from this forum, I switched to bulking up. Going well, so far, five weeks into it.

You might check out John Berardi's Massive Eating articles. That's what I'm following. It's a little daunting to start, but once you get in the swing of it, not to bad.

Here are some links. It seems like a lot of reading, I know. I've actually read most of them several times.

http://johnberardi.com/articles/nutr...sseating_1.htm
http://johnberardi.com/articles/nutr...sseating_2.htm
http://johnberardi.com/updates/july2...calculator.htm
http://johnberardi.com/articles/nutr...ating_rl_1.htm
http://johnberardi.com/articles/nutr...ating_rl_2.htm

Those are the main ones, but there's plenty more good related articles at his site. Like these...

http://johnberardi.com/articles/nutr...aneating_1.htm
http://johnberardi.com/articles/nutr...aneating_2.htm

and

http://johnberardi.com/articles/nutr...r_timing_1.htm
http://johnberardi.com/articles/nutr...r_timing_2.htm

and pretty much anything else in the Nutrition section.

http://johnberardi.com/articles/nutrition/index.htm

A lot of good stuff there...

[Robbyrh10]

Wow, that is some great reading. thanks for the links. By the way, how is the bulking going? and have you gained a bit of fat? or stayed lean?

[CtA318]

I've been bulking for a little bit. I have gained some fat but I'm not too worried. After all if you can gain weight you can definetly lose it.

[Robbyrh10]

good point