Critique on diet

Diddlydoubt

Hi.
I am looking for some advice on my diet. I have provided a record of the last 10 days of my diet below.
I have been training across this period as follows:
Monday 9th = weights session
Wednesday 11th = weights session
Thursday 12th = Interval running for 40mins
Saturday 14th = weights session
Sunday 15th = weights session + interval running for 20mins
Monday 16th = interval running for 45mins
Tuesday 17th = weights session
Wednesday 18th = football training – a lot of mixed running

Diet:
Monday09/01/2012

8.20amBreakfast2 hb eggs
12.30pmlunch1 cup diced beef,mixed lettuce,babycorn,red onion,cherry tomato,avocado,cider vinegar
1.45pmsnack2 oranges
3.30pmsnack1 apple
7.45pmsnack1.5 scoop whey isolate,200ml water,raspberries,blueberries,cinnamon(1/4 cup porridge oats)
9pmdinnersalmon dame,raw carrot,raw green beans,steamed brocolli & cauliflower,dijon mustard,1 tbsp almond butter

Tuesday10/01/2012
8.20amBreakfast1.5 scoop whey isolate,200ml water,cinnamon
11.30amsnack1 orange,1 apple
12.30pmlunch1 chicken fillet with cajun spice,mixed lettuce,babycorn,red onion,cherry tomato,mushroom
3.30pmsnack1 apple5pmsnack2 hb eggs
7.30pmsnack200ml natural youghart,1/2 tbsp almond butter,raspberries
8.45pmdinnerchicken fillet with olive oil & cajun spice with natural youghart,carrot,green beans,steamed brocolli & cauliflower,dijon mustard

Wednesday11/01/2012
8.20amBreakfast1.5 scoop whey isolate,100ml water,raspberries,blueberries,cinnamon,1/4 cup porridge oats
12.30pmlunch1 chicken fillet with cajun spice,mixed lettuce,babycorn,red onion,cherry tomato,avocado,cider vinegar,1 orange
4pmsnack1 apple,2 hb eggs
7.45pmsnack1.5 scoop whey isolate,100ml natural youghart,raspberries,blueberries,cinnamon,8 hazelnuts
9pmdinnersalmon dame & cajun spice,carrot,green beans,steamed brocolli & cauliflower,dijon mustard

Thursday12/01/2012
8.20amBreakfast1.5 scoop whey isolate,200ml water,cinnamon
10.45amsnack1 apple
12.30pmlunch1 chicken fillet with cajun spice,spinach,babycorn,red onion,green beans,avocado,dijon mustard,1 apple,1 orange
3.45pmsnack1 apple,2 hb eggs
7.45pmsnack1.5 scoop whey isolate,200ml water,cinnamon
9pmdinnerchicken fillet with cayenne chilli pepper & cajun spice,steamed brocolli,carrot,red onion,mushrooms & cauliflower,dijon mustard,1 tbsp almond butter

Friday13/01/2012
8.20amBreakfast1.5 scoop whey isolate,200ml water,cinnamon
10.30amsnack1 apple
12.50pmlunch1 chicken fillet with cajun spice,spinach,red onion,green beans,avocado,dijon mustard,cider vinegar,1 apple
3pmsnack1 apple,2 hb eggs6pmsnack1 tbsp peanut butter,1 piece roast beef,mustard
7.30pmdinnerchicken fillet,greek youghart & ketchup,onion,cherry tomatoes,2 hb eggs,2 slices ham,greek youghart,1.5 scoop whey isolate,1 tbsp flaxseed
9pmsnackpopcorn

Saturday14/01/2012
1.30pmlunchsmoothie = pineapple,frozen strawberries,20g oats,1 tbsp flaxseed,4 ice cubes,1 tbsp peanut butter,2 scoop whey isolate
3.30pmsnack2 hb eggs
4.15pmsnack1 capuccino,2 slices wheaten bread with strawberry jam
6.10pmsnack1 apple,1/2 tbsp peanut butter
8.30pmdinnerchicken curry,chicken black bean sauce,chips,curry sauce

Sunday15/01/2012
1.15pmbreakfast2 hb eggs,smoothie = 2 scoops whey isolate,spinach,4 ice cubes,pineapple
3.45pmsnack2 apples,10 brazil nuts,peanut butter
5.30pmsnacktin tuna
6.30pmdinnersteak,mushrooms,onions,brussel sprouts,carrots,brocolli,pepper sauce
7pmsnackapple tart,ice cream

Monday16/01/2012
8.20amBreakfast1.5 scoop whey isolate,200ml water,cinnamon
10.45amsnack1 apple
1pmlunch1 kipper fillet with cajun spice,spinach,mixed lettuce,cherry tomato,dijon mustard,cider vinegar
4pmsnack1 apple,2 hb eggs
7.15pmsnack1.5 scoop whey isolate,200ml water,cinnamon
8.45pmdinnerchicken fillet with cayenne chilli pepper & cajun spice,steamed brocolli,carrot,brussel sprouts,aubergine,butter nut squash,courgette,dijon mustard,1 tbsp almond butter

Tuesday17/01/2012
8.20amBreakfast2 hb eggs,1 tsp almond butter
11.45amsnack1 apple
1pmlunch1 chicken fillet with cajun spice,spinach,mixed lettuce,cherry tomato,dijon mustard,cider vinegar
4pmsnack1 apple,2 hb eggs
7.30pmsnack1.5 scoop whey isolate,200ml water,cinnamon,1 oz hazelnuts
9pmdinnerchicken fillet with cayenne chilli pepper & cajun spice,stir fried brocolli,carrot,courgette,butter nut squash,onion,aubergine,1 tsp almond butter

Wednesday18/01/2012
8.20amBreakfast1.5 scoop whey isolate,100ml water,cinnamon,1/4 cup porridge oats
10.45amsnack1 apple
1pmlunch1 chicken fillet with cajun spice,spinach,mixed lettuce,cherry tomato,dijon mustard,1 tbsp extra virgin olive oil,1 tbsp hazelnut butter
4pmsnack1 apple,2 hb eggs
9.30pmdinner1.5 scoop whey isolate,100ml water,4 ice cubes,1 banana,4 frozen strawberries + beef stew with carrots,onion,brocolli

I am trying to increase my lean muscle without putting any fat on. I am around 74kg and 5’9. I have found that I feel quite bloated and flabby at the minute and I am not sure why that may be the case as I am training hard and felt that my diet was good. I generally drink 2/3 cups of coffee in the morning,early afternoon and drink 2/3 cups of green day. I haven’t had any alcohol since 1st January either.
Apologies about the length of the post - I would appreciate some advice on my diet below.

top madra

Just had a quick look...

Not enough protein, not enough calories

+ you need to add up calories, not give people a menu to look at..

Brian?

It's a tiny wall of text. Very hard to read.

Degsy

7pmsnackapple tart,ice cream

Not good for loosing weight!

Not good for building muscle!

Diddlydoubt

Degsy wrote: »

Not good for loosing weight!

Not good for building muscle!

True - but overall could you give me some tips on where I am going right/wrong here?

I will post up calories and nutrient breakdown shortly

Diddlydoubt

top madra wrote: »

Just had a quick look...

Not enough protein, not enough calories

+ you need to add up calories, not give people a menu to look at..

Cals
Fat (g)
Carbs (g)
Prot (g)
Delete


Total
1,233
43.9
83.1
129.2

Day Calories Fat Carbs Protein
09/01 1233 43.9 83.1 129.2
10/01 1755 81.6 91 169.2
11/01 1764 65.4 102.6 196.7
12/01 1899 67.2 107.7 220.9
13/01 2318 105 96.8 247.1
14/01 2890 135.3 190.5 238.5
15/01 2145 109.3 96.1 201.8
16/01 1835 75.5 103.9 200.6
17/01 2010 92.6 86.4 205.4

Degsy

Diddlydoubt wrote: »

Cals
Fat (g)
Carbs (g)
Prot (g)
Delete


Total
1,233
43.9
83.1
129.2

Day Calories Fat Carbs Protein
09/01 1233 43.9 83.1 129.2
10/01 1755 81.6 91 169.2
11/01 1764 65.4 102.6 196.7
12/01 1899 67.2 107.7 220.9
13/01 2318 105 96.8 247.1
14/01 2890 135.3 190.5 238.5
15/01 2145 109.3 96.1 201.8
16/01 1835 75.5 103.9 200.6
17/01 2010 92.6 86.4 205.4

What does this mean??

Mellor

Diddlydoubt wrote: »

Day Calories Fat Carbs Protein
09/01 1233 43.9 83.1 129.2
10/01 1755 81.6 91 169.2
11/01 1764 65.4 102.6 196.7
12/01 1899 67.2 107.7 220.9
13/01 2318 105 96.8 247.1
14/01 2890 135.3 190.5 238.5
15/01 2145 109.3 96.1 201.8
16/01 1835 75.5 103.9 200.6
17/01 2010 92.6 86.4 205.4

5 out of 9 days you were below 2000 cals.
3 days were barely over, prob still below maintenance.
You hit enough calories on the 14th, but only because you had a take away.

You are not eating close to enough for bulk. if anything, that's a weight loss diet.

Diddlydoubt

Degsy wrote: »

What does this mean??

I thought it was fairly obvious that it was the calorie breakdown and nutrient brekdown of fat, carbs and protein for the dates listed. what i actually ate on thos days is detailed above. A previous poster said that I should include the calorie breakdown so this is it.

Diddlydoubt

Mellor wrote: »

5 out of 9 days you were below 2000 cals.
3 days were barely over, prob still below maintenance.
You hit enough calories on the 14th, but only because you had a take away.

You are not eating close to enough for bulk. if anything, that's a weight loss diet.

okay thanks. Just a couple of things, these are the values that i got when i inputted what i ate into fitday.com.

Basically what I am trying to do is strip some body fat while becoming more toned, not necessarily bulking.

In terms of what I have been eating (in my original post), what am i eating too little of, too much of or what should i be eating more of?

Also, can anybody explain why i may be feeling bloated, considering the amount of training i am doing and what i have been eating/drinking?

thanks alot for responses so far

top madra

Diddlydoubt wrote: »

okay thanks. Just a couple of things, these are the values that i got when i inputted what i ate into fitday.com.

Basically what I am trying to do is strip some body fat while becoming more toned, not necessarily bulking.

In terms of what I have been eating (in my original post), what am i eating too little of, too much of or what should i be eating more of?

Also, can anybody explain why i may be feeling bloated, considering the amount of training i am doing and what i have been eating/drinking?

thanks alot for responses so far

Diet:
Monday09/01/2012

8.20amBreakfast2 hb eggs
12.30pmlunch1 cup diced beef,mixed lettuce,babycorn,red onion,cherry tomato,avocado,cider vinegar
1.45pmsnack2 oranges
3.30pmsnack1 apple
7.45pmsnack1.5 scoop whey isolate,200ml water,raspberries,blueberries,cinnamon(1/4 cup porridge oats)
9pmdinnersalmon dame,raw carrot,raw green beans,steamed brocolli & cauliflower,dijon mustard,1 tbsp almond butter

Tuesday10/01/2012
8.20amBreakfast1.5 scoop whey isolate,200ml water,cinnamon
11.30amsnack1 orange,1 apple
12.30pmlunch1 chicken fillet with cajun spice,mixed lettuce,babycorn,red onion,cherry tomato,mushroom
3.30pmsnack1 apple5pmsnack2 hb eggs
7.30pmsnack200ml natural youghart,1/2 tbsp almond butter,raspberries
8.45pmdinnerchicken fillet with olive oil & cajun spice with natural youghart,carrot,green beans,steamed brocolli & cauliflower,dijon mustard

I only just picked these two days at random and tbh I can't see how you are gettimg bloated off that its mostly fruit and veg, very little calories...maybe its in your head...

If you want to strip away fat, figure out what your macro's are and go on a high protein diet...

Surely your're losing weight on that diet at the moment anyways, what mellor said is right, but even still if it was a cutting diet its still crap because there's barely any protein in there..

Diddlydoubt

top madra wrote: »

Diet:
Monday09/01/2012

8.20amBreakfast2 hb eggs
12.30pmlunch1 cup diced beef,mixed lettuce,babycorn,red onion,cherry tomato,avocado,cider vinegar
1.45pmsnack2 oranges
3.30pmsnack1 apple
7.45pmsnack1.5 scoop whey isolate,200ml water,raspberries,blueberries,cinnamon(1/4 cup porridge oats)
9pmdinnersalmon dame,raw carrot,raw green beans,steamed brocolli & cauliflower,dijon mustard,1 tbsp almond butter

Tuesday10/01/2012
8.20amBreakfast1.5 scoop whey isolate,200ml water,cinnamon
11.30amsnack1 orange,1 apple
12.30pmlunch1 chicken fillet with cajun spice,mixed lettuce,babycorn,red onion,cherry tomato,mushroom
3.30pmsnack1 apple5pmsnack2 hb eggs
7.30pmsnack200ml natural youghart,1/2 tbsp almond butter,raspberries
8.45pmdinnerchicken fillet with olive oil & cajun spice with natural youghart,carrot,green beans,steamed brocolli & cauliflower,dijon mustard

I only just picked these two days at random and tbh I can't see how you are gettimg bloated off that its mostly fruit and veg, very little calories...maybe its in your head...

If you want to strip away fat, figure out what your macro's are and go on a high protein diet...

Surely your're losing weight on that diet at the moment anyways, what mellor said is right, but even still if it was a cutting diet its still crap because there's barely any protein in there..

Thanks for reply.

Well the protein I am taking is 30g protein per 32g scoop. I am taking 3 scoops per day. So that is 90g straight away. Then I eat at least 2 eggs a day plus 1 chicken fillet for lunch and either salmon or another chicken fillet for dinner in the evening.

The 2 days you picked were the first 2 days I posted. Every other day apart from 1 are all over 200g protein per day? Would that not be considered plenty of protein?

top madra

Diddlydoubt wrote: »

Thanks for reply.

Well the protein I am taking is 30g protein per 32g scoop. I am taking 3 scoops per day. So that is 90g straight away. Then I eat at least 2 eggs a day plus 1 chicken fillet for lunch and either salmon or another chicken fillet for dinner in the evening.

The 2 days you picked were the first 2 days I posted. Every other day apart from 1 are all over 200g protein per day? Would that not be considered plenty of protein?

Sorry dude I only looked at the first two days..200g is plenty..

Figure out what your macro's are and then go from there..

Eg for me

bulkin 3300cals
maint 2800
cutting 2300

everybody is different so you will have to find out your's yourself..
height
weight
bodyfat
avg daily expenditure of cals is needed to calculate..

*************************

edit.. how much salmon are you eating?
whey 90g
eggs 16g
chicken fillet 20g

Mellor

Diddlydoubt wrote: »

I am trying to increase my lean muscle without putting any fat on. I am around 74kg and 5’9.

Diddlydoubt wrote: »

Basically what I am trying to do is strip some body fat while becoming more toned, not necessarily bulking.

These two statements are at odds with each other.

Increasing lean muscle mass (without fat) is bulking. Requires a calorie surplus.

Stripping body fat (this is what toned means) is cutting. Requires a calorie deficit.

Pick one and eat the corresponding number of calories.
Personally, if I was your weight, I'd bulk a while, then cut back down. so you end up at 74kgish but at lower body fat and more muscle

newmug

Stupid question alert!

What if you eat a bulking diet (ie calorie surplus in the form of loads of protien, not fat), but didnt do the corresponding training to build muscle? Would the excess calories / protien turn into fat?

Mellor

If you eat excess calories, you'll put on fat unless your body uses it.
It's not that the extra protein becomes fat, its that the body will directly store any fat it takes in if it can meet requirements from carbs and protein.

Example.
Say maintenance is 2500. And you eat 3000 calories. 1000 from carbs, 1200 from protein (300g) and 800 from fat.

Your body will be use all the carbs and protein, and c.300cals of fatto hit 2500. The excess 500 cals will be stored as body fat.
It doesn't matter that you increased your protein intake, this just means that there is less need to burn fat so you store more.