Looking for some diet critique from those seriously into weight training and diet. I weigh 186 pounds so i am trying to get in at least a gram of protein per pound every day. My long term aim is to get upto about 200 pounds lean but first i need to get to 182 lean. Currently im about 18 to 20% bf so i guess i wanna put on more muscle then do a cut.
I train full body 3 times a week, and cardio for 30 mins once or twice a week just to keep my heart healthy. Any pointers on diet would be appreciated. Currently im getting 245 grams of protein, and 2175 cals a day...
My food looks more or less like this everyday with maybe some variance in the fruit and veg i eat. I'm a pescatarian so my protein sources are a little limited.
I train full body 3 times a week, and cardio for 30 mins once or twice a week just to keep my heart healthy. Any pointers on diet would be appreciated. Currently im getting 245 grams of protein, and 2175 cals a day...
My food looks more or less like this everyday with maybe some variance in the fruit and veg i eat. I'm a pescatarian so my protein sources are a little limited.
Meal # | Food | Portion size grams | Protein | Carbs | Fats | Cal |
1 | whey protein | 30 | 24.6 | 1.2 | 2.25 | 123.6 |
oats | 132 | 22.44 | 87.12 | 9.24 | 513.48 | |
47.04 | 88.32 | 11.49 | 637.08 | |||
2 | dry egg whites | 30 | 25.5 | 2.4 | 0 | 112.5 |
wholegrain bread | 55 | 6.545 | 20.185 | 1.595 | 127.875 | |
blueberries | 100 | 1 | 9 | 1 | 45 | |
33.045 | 31.585 | 2.595 | 285.375 | |||
3 | tuna | 100 | 26 | 1 | 7 | 100 |
apple | 133 | 0.5 | 15.7 | 0 | 71 | |
26.5 | 16.7 | 7 | 171 | |||
4 | whey protein | 30 | 24.6 | 1.2 | 2.25 | 123.6 |
24.6 | 1.2 | 2.25 | 123.6 | |||
5 | dry egg whites | 30 | 25.5 | 2.4 | 0 | 112.5 |
wholegrain bread | 55 | 6.545 | 20.185 | 1.595 | 127.875 | |
blueberries | 100 | 1 | 9 | 1 | 45 | |
33.045 | 31.585 | 2.595 | 285.375 | |||
5 | tuna | 100 | 26 | 1 | 7 | 100 |
100 | 26 | 1 | 7 | 100 | ||
5 | tin mackerel in tomato sauce | 125 | 17.5 | 2.5 | 15 | 221.25 |
17.5 | 2.5 | 15 | 221.25 | |||
6 | cottage cheese (low fat) | 300 | 32.1 | 22.2 | 1.5 | 222 |
mixed veg | 200 | 6 | 26 | 0 | 130 | |
38.1 | 48.2 | 1.5 | 352 | |||
Protein | Carbs | Fat | Cals | |||
over all totals: | Daily Total | 245.83 | 221.09 | 49.43 | 2175.68 | |
Ratio | 47.61% | 42.82% | 9.57% |