Critique my diet please

swededmonkey

Hey guys,

I'm in the process of putting together a diet for Monday - Friday where my routine is more rigid. I'm a fairly plain eater and there's quite a bit I'm not fussed on eating. Saturday and Sunday will be a little more relaxed but I'm not planning on the wheels coming off completely.

I'm male, 5'9, currently 97kg and looking to reduce fat. I'm training in the gym for an hour 3-4 times per week.

I've worked out my macros to be (not 100% sure on how accurate this is)
Protein 213g
Carbs 129g
Fats 53g aiming for all to come in around 2000 calories per day

A typical day will be:
6.30am Protein Shake with milk
7.00am 4 whole scrambled eggs on a slice of wholemeal toast & a pint of water
12.30 Chicken breast with pesto, peppers, spinach, spring onion, sweetcorn, spoon of cous cous & handful of noodles, Apple and pint of low fat milk
5pm Protein Shake with water
6.30pm Gym
Post workout - protein shake with water
7.30pm chicken breast with broccoli, green beans etc

I'll be drinking 3-4 litres of water per day

Any feedback would be greatly appreciated

Alf Veedersane

swededmonkey wrote: »

Hey guys,

I'm in the process of putting together a diet for Monday - Friday where my routine is more rigid. I'm a fairly plain eater and there's quite a bit I'm not fussed on eating. Saturday and Sunday will be a little more relaxed but I'm not planning on the wheels coming off completely.

I'm male, 5'9, currently 97kg and looking to reduce fat. I'm training in the gym for an hour 3-4 times per week.

I've worked out my macros to be (not 100% sure on how accurate this is)
Protein 213g
Carbs 129g
Fats 53g aiming for all to come in around 2000 calories per day

A typical day will be:
6.30am Protein Shake with milk
7.00am 4 whole scrambled eggs on a slice of wholemeal toast & a pint of water
12.30 Chicken breast with pesto, peppers, spinach, spring onion, sweetcorn, spoon of cous cous & handful of noodles, Apple and pint of low fat milk
5pm Protein Shake with water
6.30pm Gym
Post workout - protein shake with water
7.30pm chicken breast with broccoli, green beans etc

I'll be drinking 3-4 litres of water per day

Any feedback would be greatly appreciated

You're getting in the region of 60g of protein and about 400 calories from shakes. Is that entirely necessary? If you want to keep one, maybe have one at 4pm. The other 2 are taken just before you get protein from food anyway.

El_Dangeroso

I agree with Alf, no need for the protein shakes. They are not really food, more of a supplement and provide very little 'fullness' despite being protein.

I'd use those cals to eat more starch and fat. Some fruit wouldn't go astray either, it's great to keep dessert and junkfood cravings at bay.

Also, and this is based on my own personal experience, but the more I use coconut oil as my added fats, the easier it is to lose or maintain weight loss. I hate the taste of coconut so I don't use the extra virgin kind, I get the cheap kind in the asian food store, the more refined ones have way less of a strong taste.

I just stir it through rice and veggies, pretty much anywhere you'd use butter. I sometimes put it in porridge which is really tasty.

swededmonkey

Cheers, I see what you were saying. I was planning on using them for post workout recovery for the 30 minute window and to help hit my protein macros

Alf Veedersane

swededmonkey wrote: »

Cheers, I see what you were saying. I was planning on using them for post workout recovery for the 30 minute window and to help hit my protein macros

The window doesn't shut after 30 minutes.

You don't need to hit 213g protein a day. 0.8g/lb puts that at 160g

johnnyskeleton

swededmonkey wrote: »

Cheers, I see what you were saying. I was planning on using them for post workout recovery for the 30 minute window and to help hit my protein macros

I usually eat a tin of tuna fish as a post workout snack. It's no worse than a shake (unless you're concerned about all that mercury poisioning stuff), has about 30-40g of protein and I quite like the taste.

Plus, at 89c-€1.29 per tin in Lidl/Aldi it's not terribly more expensive than whey powder and is a lot cheaper than ready made shakes.