Rate my diet

maxi-twist

So ive been on this for about a week no,just wondering if it seems any good!
My aims are,just muscle maintenance and perhaps fat loss. Im 6'3 and 90 kilos.

8:00 - 1 bowl of all bran
10:00 - tuna sambo on mccambridges (no mayo or butter)
11:00 - banana
12:00 - 2 tuna sambos on mccambridges (no mayo or butter)
2:00 - banana
3:00 - pre gym protein shake- 2 scoops big whey
4:30 - after gym protein shake - 2 scoops big whey
6:30 - 1/2 dinner (usually brown pasta,brown rice w/ chicken + 3 veg)
7.30 - other half dinner

By fitday, works out at about 2500 cals, 35g fat, 307 carb, 255 protein.

Any constructive critiscism is greatly appreciated.

davyjose

If anything your not getting enough carbs, and too much protein. the most protein you'll need is 2gm per lb of bodyweight and your carb/protein ratio should be closer to 2:1. That's nitpicking a bit - your diet is good, but at that weight, you aren't eating enough to gain weight, even more reason to take less protein. try maybe a Carb/protein mix after working out.

wasabi

Some protein in your first meal - an egg maybe? Porridge is a better choice than all bran, being less processed.

Do you really eat tuna twice a day every day? Mercury levels are a concern there. Turkey and chicken are good to stick in sambos too. Or have a salad and some oily fish for one meal, some more veg wouldn't hurt.

Post workout, get some carbs into you like davyjose said, you want the insulin spike to help build your muscles at that point.

Add in some good fats - eg nuts, olive oils, avocados, oily fish like salmon and mackerel - these will make you feel more satiated and they're super good for you. Nuts are great as a snack, they'll stop you going for the crisps when you need something and this will happen in the longer term

rubadub

davyjose wrote:

the most protein you'll need is 2gm per lb of bodyweight

Is that a typo? should it be 2g per Kg of bodyweight?

Do you really eat tuna twice a day every day? Mercury levels are a concern there

Not just the mercury, you would be better off getting a more varied source of protein.

rediguana

Global tuna stocks have plummetted recently. I think the OP is single-handedly reponsible for this.

Seriously though! I think it's a good diet, nutritionally speaking. It seems a little ascetic though, and lacking variety and pizazz.

cousin_borat

maxi-twist wrote:

8:00 - 1 bowl of all bran
10:00 - tuna sambo on mccambridges (no mayo or butter)
11:00 - banana
12:00 - 2 tuna sambos on mccambridges (no mayo or butter)
2:00 - banana
3:00 - pre gym protein shake- 2 scoops big whey
4:30 - after gym protein shake - 2 scoops big whey
6:30 - 1/2 dinner (usually brown pasta,brown rice w/ chicken + 3 veg)
7.30 - other half dinner

You're going in the right direction.

I would make just a couple of points. Definately porridge in the morning. Also it would be a good idea to up the intake of fibrous fruits, maybe instead of bananas.

Finally no matter how much fish you get you still wont get enough Omega-3's and good fats, fact. I would therefore recommend taking an Omega3 supplement and adding nuts to your diet (on your porridge in the morning).

Good luck

davyjose

rubadub wrote:

Is that a typo? should it be 2g per Kg of bodyweight?

Oops. It should, thanks rubadub

davyjose

wasabi wrote:

Some protein in your first meal - an egg maybe? Porridge is a better choice than all bran, being less processed.

If you are going to do this, make sure to increase your carb intake accordingly. You are getting plenty of protein (per calorific intake) as it is.
Your diet is decent enough that if you threw in an extra 500 cals of carbs a day, depending on your workout, you could really put on a good bit of muscle.
And spot on about the porridge - the best thing you will put in your mouth all day.

wasabi

It's nice to get the protein evenly throughout the day though, digesting it has a thermogenic effect good for the fat loss, and it'll help maintain his lean mass too as he's getting none between dinner at 7:30 at night and his midmorning snack, it's very concentrated in the afternoon.

Glad we can all agree on porridge though

maxi-twist

rediguana wrote:

Global tuna stocks have plummetted recently. I think the OP is single-handedly reponsible for this.

It seems a little ascetic though, and lacking variety and pizazz.

Guilty as charged!I dont mind lacking in variety really,i may go wild and sub tuna with turkey tho.

May try porridge, altho ive set up a post with this before and i just cant hack porridge!

cousin_borat, i was thinking the same thing,off to the shop to get some omega3.


davyjose - ive just come off a pretty intense bulking phase (6 weeks creatine phase) and im pretty happy with my muscles at the moment,im in more of a maintenance phase now. In another 6 weeks perhaps ill try adding a few more carbs!


Also,is it a bad thing having that much protein,or will it just be excreted?


Thanks for all the responses so far!

tribulus

davyjose wrote:

your carb/protein ratio should be closer to 2:1.

I don't really agree with this tbh.

The amount of carbs needed can vary quite a bit depending on the person's sporting requirements, time they train, how they handle carbs etc.

Having a hard and fast rule of 2:1 carb/protein isn't much use.
I'd much rather go by results/performance and adjust accordingly.

For post-workout however this is apparently the optimal ratio, for me that suits me fine as even with my own concoction and no RAM i'm fairly close to it.

edit: at the OP regards protein: I'd rather have it and not need it than need it and not have it!

I think ~1g/lb or 2.2g/kg seems to be a generally agreed upon figure.

rubadub

maxi-twist wrote:

i just cant hack porridge!

Try this one instead.
Porridge pancakes

60g porridge flakes or oat flour
60-100ml milk or buttermilk
1 egg.

Stick it all in a small blender and blend it up so the flakes are pulverised. If it is flour it just needs mixing like normal pancakes. Now fry it on a frying pan with little or no oil (if nonstick).

I eat mine with maple syrup, no need to add sugar to the mix.

I use a mini blender that only holds about 300ml, a large blender would end up with half the mix stuck to the sides. You could dump a large amount of flakes in a blender and "flour" them without any liquid, then you can store them dry and not have to use a blender everyday. You can buy oat flour in places but I always think this is the left over waste from the porridge flakes.

Brown_Eyed_Girl

maxi-twist wrote:

May try porridge, altho ive set up a post with this before and i just cant hack porridge!

You should try a scoop of the protein with the porridge in the morning, as I am not a huge fan of it myself but I am finding a scoop of vanila shake makes it yummy Will get a bit of protein in early in the morning too

g'em

Brown_Eyed_Girl wrote:

You should try a scoop of the protein with the porridge in the morning, as I am not a huge fan of it myself but I am finding a scoop of vanila shake makes it yummy Will get a bit of protein in early in the morning too

That's my girl