critique my diet

robbienintendo

Hey all.
Same old story. I've being training awhile now and trying to lose a little fat while building some muscle.
Can you guys take a look at my diet and see if there is anyrhing missing?

Male
28
5'10
11 stone

8:00am
Porridge (100g oats & 100ml milk)
3 eggs

11:00am
Apple

1:30pm (post workout)
Protein drink (1 scoop whey & water)
Bananna

4:30pm
Plain chicken fillet (roasted)

9:00pm
Plain chicken filltet
Broccli
carrots

Any suggestions? I'm trying to keep the fat off but wouldn't mind building a little muscle. Is this to little? I train 4 or 5 times a week, mostly weights. (squats, deadlifts, pull-ups etc)

Finding myself a little fatigued lately, should I be taking more protein?

rocky

Without including the carrots, and assuming 300g chicken in total, you're eating 1,558 calories, 50.5g fat, 127 carbs and 147 protein.

While these calories seem low, you should see results if you're really keeping this diet for 1-2 weeks. Are you sure you don't drink any coffee (with milk), any snacks etc?


Fatigued? yes, more calories, not necessarily protein, but if you're not losing weight on 1558, not sure you would lose on more.

robbienintendo

rocky wrote: »

Without including the carrots, and assuming 300g chicken in total, you're eating 1,558 calories, 50.5g fat, 127 carbs and 147 protein.

While these calories seem low, you should see results if you're really keeping this diet for 1-2 weeks. Are you sure you don't drink any coffee (with milk), any snacks etc?


Fatigued? yes, more calories, not necessarily protein, but if you're not losing weight on 1558, not sure you would lose on more.

Thanks for the reply.
I'd drink maybe 3 - 5 black coffees a week (no milk or sugar) and I'm not really a snack/chocolate fan thankfully.
I have seem some good results but now I'm thinking that it would be impossible to stick to this diet over the long term.
I can't seem to get the weight on the bar to move up.
So I guess I need to know what to add to it without going over board or putting more fat on or anything like that.

robbienintendo

Anymore helpfull advice? Really don't think I can sustain this diet much longer without 'falling off the wagon'
Anyone?

Mellor

you don't have to eat that low.
Also, you breakfast is huge. could easily be 700 cals.
Have this and have some of those caloires later, its easier last when you space it out

silverharp

dont be afraid of eating fat , your diet looks a bit bland over the medium term, bacon, avacado, red meat and nuts all are good imo

smallgarden

you need more carbs to build and maintain your muscle,go for wholegrains like brown rice,wholemeal pasta etc

Mellor

smallgarden wrote: »

you need more carbs to build and maintain your muscle,go for wholegrains like brown rice,wholemeal pasta etc

Protein builds and maintains muscle.

Carbs is primarily energy.
He has oats, banana, apple, carrots and brocolli for carbs, looks pretty good to me.