Diet. Where am I going wrong?

[don_juan_20]

I want to eat the reccomended amount, but can't seem to reach it without eating too much. What do you guys think of this plan?

180lbs
6"3
14.5% body fat

MEAL ---------- Protein / carbs / fat / calories

Breakfeast

2 eggs ---------- 12.6 / 1.2 / 9 / 150
skim milk (1 glass) ---------- 9 / 13 / 0.5 / 91
Bowl of Cereal (Special K) ---------- 7 / 29 / 1.7 / 165

Lunch

Fat Free Yogurt ---------- 8 / 7.8 / 2.5 / 76
peanut butter on toast. (2) ---------- 10.6 / 48.8 / 7.6 / 299
Water ---------- 0 / 0 / 0 / 0
1 Apple, peeled and sliced ---------- 0 / 18 / 1 / 80

Later Day

Can of Tuna ---------- 24 / 0 / 0.9 / 116
Juice ---------- 0 / 22 / 0 / 100
Potato ---------- 4 / 25 / 0 / 100
two scoops whey ---------- 42 / 20 / 4 / 264
creatine ---------- 0 / 34 / 0 / 140

Dinner

Meat ( 2 chicken breasts) ---------- 50 / 3 / 13 / 300
Brown Rice (2 cups) ---------- 9.76 / 100 / 2 / 464
Veggies ---------- 0 / ? / ? / ? /
Skim milk (1 glass) ---------- 9 / 13 / 0.5 / 91

Late Night Snack

Low Fat Cottage Cheese ---------- 3.3 / 1.3 / 0.4 / 25
Water ---------- 0 / 0 / 0 / 0
1 Apple, peeled and sliced ---------- 0 / 18 / 1 / 80

Other Snack

Water ---------- 0 / 0 / 0 / 0
Cheese Strings ---------- 6.1 / 0.2 / 3.9 / 61

Total Protein 200.16 / Carbs 364.3 / Fats 50 / Calories 2607

Reccommended 234 / 360 / 59.4 / ?????

 

[WORKEROUTER]

ditch the "special K" cereal (whatever kinda crap that is) and buy a big jug of oatmeal. have that with your eggs.

fat free yogurt sux. Get plain yogurt. dont go heavy on the juice. Eat a piece of fruit instead with a big glass of water.

Also, have you TRIED eating two cups of brown rice (meaning, two cups uncooked)?? cooking two cups makes a lot of rice...isnt one serving only a half cup? if your gonna eat that much, disperse it thru the day.

also, why do u need creatine? spend your money on food instead.

 

[don_juan_20]

I'll look into oatmeal.

Fat free yogurt doesn't suck. It tastes awful but compared to regular yogurt mine has twice the protein, same carbs, and a quarter the fat.

I've been eating rice all my life, and interestingly enough, I love it. I know I can eat 2 cups easy because my mom has to stock a cabinet full of the stuff as it is.

Got Creatine, err phospatin HP because it was in diesel's bulk guide.

 

[DIESEL]

we need what time of day you workout

what is your workout split like

 

[don_juan_20]

Wake up 6am. Eat breakfast.

12:00am Lunch

5:00pm Workout

5:30pm Workout end: Creatin, whey, water

6:30pm: Later day meal: Tuna, potato, juice

8:00pm: - Dinner

9:00pm - snack

11:00pm - sleep


Much easier for me to create a webpage and post a link, then to convert it from excel and try and make it readable here.

http://don_juan_20.tripod.com/plan.htm

 

[DIESEL]

don juan 20..

1. Your back and leg routines need some work - there are better exercises for back development... read the GUIDE and see where you went wrong there... also way too many sets for 4-arms!

2. Other than that, your workout split is solid

3. your diet is decent, the nutrient ratios are excellent, but the timing is a little off.. also your food choices could use a little work as well... remember, you want to pack as much nutrition into your calories as possible.

4. After you read the GUIDE, then post back and see off the top of your head, if you can ID where your routine is going wrong! Once you make those identifications then I feel that you can really benefit from outside suggestions and advice..

5. Remember, the iron game is a continuous learning process, so don't get pissed at me because I am torpedo-ing a routine you probably spent a lot of time planning!

6. get to work, post back

regards,
D

 

[don_juan_20]

Originally posted by DIESEL
don juan 20..

5. Remember, the iron game is a continuous learning process, so don't get pissed at me because I am torpedo-ing a routine you probably spent a lot of time planning!

Alright, I'm going to read over the bulking guide. I'm not pissed at all. I appreciate you pointing out these things! This way I'm not wasting my time on a routine that I made just because I'm to proud to admit it has its flaws.

 

[DarkfalconIV]

Go on the Zone diet works charms.

I'm
5'9
170-175
8% body fat.

 

[jive]

Hey guys try this out.

Non-fat plain yogurt + honey.

Tastes really good/is good for you.

 

[Derek Flint]

Way to much Carbs.

Unless you're running marathons, you don't need that many.

Cut down on the sugar and carbs unless you want to get fat.