Please critique this diet

[Kerpal]

Here is a diet I came up with. I'm 6'0, 190 lbs, trying to lose fat and gain muscle, but it's kinda hard when you don't eat enough and do a lot of physical activity like I do, but I've made some gains so far even not eating very much. Pics here: http://www.sosuave.net/forum/showthread.php?t=110911

I'm doing the Rippetoe program.

Meal 1:

3 eggs
2 glasses of 1% milk
1 piece of toasted whole wheat bread with 2 TBSP natural pb and jelly
1 container of lowfat yogurt

970 calories, 40.5 g fat, 96 g carbs, 54 g protein

Meal 2:

Turkey sandwich with lowfat cheese with whole wheat bread
1 container of lowfat yogurt
1 cup 1% milk

710 calories, 16 g fat, 99 g carbs, 47 g protein

Post workout shake:

1 container of Muscle Milk

230 calories, 11 g fat, 11 g carbs, 22 g protein

Meal 3:

4 oz salmon
1 cup oatmeal with strawberries in skim milk
1 cup skim milk with 1 scoop ON whey
1 cup skim milk

800 calories, 15 g fat, 83 g carbs, 76 g protein

Meal 4:

1 cup nonfat cottage cheese with strawberries
1 can of tuna with 2 cups of salad with oil and vinegar
2 cups skim milk

545 calories, 2.5 g fat, 44 g carbs, 79.5 g protein

Total:

3255 calories, 85 g fat, 333 g carbs, 278.5 g protein

Meals eaten 4 hours apart.

The reason I have 1% and skim milk in there is because I had 1% in my fridge and I started buying skim to cut out a little fat, I'll probably drink skim only from now on. Also, I'd be drinking ON whey in milk most of the time for my PWO shake, but I ran out of protein powder so for today I just bought Muscle Milk at my gym after my workout. Won't be doing that too often though, they taste awesome but they're $3 each.

I'd probably substitute chicken, steak, etc. for the tuna and salmon most of the time to avoid boredom and too much mercury, plus salmon is expensive as hell..

Other changes I think might be good:

1. Add more food to Meal 1, like a cup of oatmeal with fruit, a scoop of protein powder in milk, and a couple more eggs.
2. Add a "mini meal" to my PWO shake to get more carbs.

Anyone have any suggestions?

 

[Warboss Alex]

Meal 1:

3 eggs
2 glasses of 1% milk
1 piece of toasted whole wheat bread with 2 TBSP natural pb and jelly
1 container of lowfat yogurt

DROP THE MILK ENTIRELY IF YOU WANT TO LOSE FAT
MORE PROTEIN HERE
PB+JELLY HARDLY A GOOD COMBO TO DROP FAT ON

970 calories, 40.5 g fat, 96 g carbs, 54 g protein

Meal 2:

Turkey sandwich with lowfat cheese with whole wheat bread
1 container of lowfat yogurt
1 cup 1% milk

SOUNDS GOOD, DROP THE MILK THOUGH

710 calories, 16 g fat, 99 g carbs, 47 g protein

Post workout shake:

1 container of Muscle Milk

TWO SCOOPS OF WHEY (OR MUSCLE MILK) WITH CARBS HERE (JUICE, DEXTROSE, GATORADE WHATEVER). HAVE SOLID CARBS TOO IF YOU WANT, FRUIT, OATS, BREAD..

230 calories, 11 g fat, 11 g carbs, 22 g protein

Meal 3:

4 oz salmon
1 cup oatmeal with strawberries in skim milk
1 cup skim milk with 1 scoop ON whey
1 cup skim milk

GUESS WHAT! LOSE THE MILK BUT THE MACROS ARE GREAT

800 calories, 15 g fat, 83 g carbs, 76 g protein

Meal 4:

1 cup nonfat cottage cheese with strawberries
1 can of tuna with 2 cups of salad with oil and vinegar
2 cups skim milk

DROP THE MILK
TOO MANY CARBS FOR LATE AT NIGHT, JUST MAKE IT 2 CANS TUNA PLUS THE SALAD

545 calories, 2.5 g fat, 44 g carbs, 79.5 g protein

Total:

3255 calories, 85 g fat, 333 g carbs, 278.5 g protein

At 190lbs you need near enough to 400g protein every day. Drop all that milk if you're serious about getting some abs.. drink whey instead.

I would also add a serving of fibrous veg somewhere in there, you're low on the veggie front.

Make those changes and we'll refine it further..

 

[Kerpal]

DROP THE MILK ENTIRELY IF YOU WANT TO LOSE FAT

So should I not drink any milk at all, not even skim? That's a drag, I just ordered like $70 worth of whey I was planning to mix in milk What kind of whey can I mix in water that won't taste like ****? Can I still put a little milk in my oatmeal?

TWO SCOOPS OF WHEY (OR MUSCLE MILK) WITH CARBS HERE (JUICE, DEXTROSE, GATORADE WHATEVER).

Juice and gatorade have tons of sugar don't they? Isn't that bad? Or is it only OK right after a workout? What is dextrose?

GUESS WHAT! LOSE THE MILK BUT THE MACROS ARE GREAT

What are macros?

TOO MANY CARBS FOR LATE AT NIGHT,

Will taking away the milk fix this? Should I keep eating the cottage cheese? I read that cottage cheese is great to eat at night because the protein is slow releasing while you sleep.

 

[Kerpal]

Meal 1:

5 eggs
1 scoop of whey in water
1 container of lowfat yogurt

Added 2 more eggs, took away the milk and peanut butter & jelly.

Meal 2:

Turkey/chicken/tuna sandwich with lowfat cheese with whole wheat bread
Small salad
1 container of lowfat yogurt

Added salad, took away milk

Post workout mini meal:

2 scoops of whey in water
1 cup oatmeal with fruit
1 piece of fruit

Added oatmeal and fruit

Meal 3:

Salmon/chicken/turkey/steak/beef/tuna
Salad
1 cup oatmeal with strawberries in skim milk

Added more meat, added salad, took away the milk.

Meal 4:

1 cup nonfat cottage cheese with strawberries
2 cans of tuna/chicken/steak/tuna with 2 cups of salad with oil and vinegar

Added more protein, took away the milk.

 

[eminence]

optimum nutrition double choc. flavor tastes just fine with water

 

[EFFORT]

Don't under estimate what eggs could do for your protein intake. Don't be afraid to add raw eggs to all your shakes to bump up protein and cals.

 

[Warboss Alex]

Milk sucks as far as bodyfat loss is concerned (weight gain is a different matter) - check out the Idiot's Guide for my full opinion.

The diet's looking much better.. buy some flavoured whey if you need to. People seem to like ON, I like Nutrisport, Muscle Milk is good too..

 

[Kerpal]

Thanks for the input!

I think I'm going to cut down on my milk consumption a lot, maybe just have 1 or 2 glasses a day with my whey, switch to skim only, and I can throw an egg in there too for some extra protein

 

[Throttle]

Definitely switch to skim milk, and watch your timing on it... I consume quite a bit, but mostly right before or after a workout. WBA's against milk, but I've never had much trouble with it... I'm talking 2-3 gallons a week, and still the bodyfat melts away... though I've never been down near the 10% bf range so I can't comment on that part personally. Try it for yourself, whichever way you please, and let us know how it works for you. To me, skim is a carb + protein source, where eggs are a fat + protein source, both with fantastic nutritional profiles.