diet adjustments

Any advise on changing anything as far as the diet goes. I'm 5'11, 210 lbs. I was at 220lbs and kind cut some food out of my life that helped me stayed consistently around 210. I have been lifting for a while and want to try to stick to a diet but have had trouble keeping consistent.


1
226g low fat cottage Cheese
28 grams Almonds

32
15
21
350


2
2 whole eggs
4 oz Egg White
96oz Oatmeal
148g Blueberries

39
85
22
665

3
6oz chicken Brea
2 slice wheat brea
2 slice fat free ch
1 tbsp lite mayo

70
27
23
611

4- PRE
5 oz apple
35g protein pow.
4 rice cakes


25
68
3
420

5- POST
20oz gatorade
70g protein powder


50
4
6
285


TOTALS
272-Protein
245-Carbs
81-Far
2817- Calories

I will leave the break down advice for others and I will give just my thoughts. Looks good but unsure if I could eat that everyday with no substitutions. For some reason just reading it..it looks like not enough food. Im curious to see what the other people have to say

I thought the same as Bean. I’d just switch out the low and no fat stuff for regular versions. Oh and all whole eggs no whites. Also I find it’s easier to be consistent when you’re not eating the exact same stuff daily. For me that leads to boredom and I end up going way off plan. For me I meal prep so I’ll eat the same meals for a few days in a row but always change up the seasonings on each meal, also dinner is whatever the family is having. We eat relatively healthy so dinner is still something good but it’s totally different from the rest of the days meals. Kind of like a treat. Take it for what it’s worth but it works for me.

Quote:

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Originally Posted by Ed Eliason

I thought the same as Bean. I’d just switch out the low and no fat stuff for regular versions. Oh and all whole eggs no whites. Also I find it’s easier to be consistent when you’re not eating the exact same stuff daily. For me that leads to boredom and I end up going way off plan. For me I meal prep so I’ll eat the same meals for a few days in a row but always change up the seasonings on each meal, also dinner is whatever the family is having. We eat relatively healthy so dinner is still something good but it’s totally different from the rest of the days meals. Kind of like a treat. Take it for what it’s worth but it works for me.

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Im with you on this... It might be the same protein but the veggies will be different, seasoning, and the carb changes up as well. Like it might be chicken one week and one day Ill eat it with sweet potatoes and peppers and the next will be rice and spinach. Boredom leads to a slow death of whatever you are doing. I am sure I am going to say the same that that has been said forever....burn more than you take in and stay consistent and results will show.

I think this dude is cutting, and if that's the case - he's right in line as long as his workouts/cardio provides that -500 caloric deficit he will consistently lose weight. I would still drop those carbs, maintain protein / fats but drop the carbs to 175/day. I've found (and I'm strictly speaking for myself) that if I know I'm going to be eating a high fat meal (HIGH fat) at some point in the day (special occasion etc) I'll drop my carbs to damn near zero. If I know I'm having a consistent low fat day I'll raise my carbs a little. I've found that if I ying-yang my carbs and fats they balance each other out as far as how they affect my body with either water retention or fat.

Quote:

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Originally Posted by Lft

Any advise on changing anything as far as the diet goes. I'm 5'11, 210 lbs. I was at 220lbs and kind cut some food out of my life that helped me stayed consistently around 210. I have been lifting for a while and want to try to stick to a diet but have had trouble keeping consistent.


1
226g low fat cottage Cheese SUGGESTION: MAKE THIS YOUR LAST MEAL OF THE DAY. (MILK PROTEIN DIGESTS SLOWER)
28 grams Almonds

32
15
21
350

************************************************** *********
2
2 whole eggs
4 oz Egg White SUGGESTION: LOOKS GOOD.
96oz Oatmeal
148g Blueberries

39
85
22
665
************************************************** *********
3
6oz chicken Brea SUGGESTION: ADD RAW VEGETABLES OR SIDE SALAD.
2 slice wheat brea
2 slice fat free ch
1 tbsp lite mayo

70
27
23
611
************************************************** *
4- PRE
5 oz apple
35g protein pow. SUGGESTION:
4 rice cakes

25
68
3
420
************************************************
5- POST
20oz gatorade SUGGESTION:
70g protein powder

************************************************
50
4
6
285
************************************************
SUGGESTION: I WOULD LIKE TO SEE A POST WORKOUT FEEDING HERE. I.E. CHICKEN/RICE /VEG

************************************************
TOTALS
272-Protein
245-Carbs
81-Far
2817- Calories

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Your feedings or meals as you call them seem incomplete to me. Each feeding I believe should of course include a quality low fat protein source. For at least 2(and no more than 3) of those feedings a clean low glycemic carb choice should be added as well. fill in with a minimum of 2 servings of the following fiberous carbs, low fat dairy, low calorie fruit. and oh yes 2 servings of the "good"fats.

Quote:

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Originally Posted by spartan300

Your feedings or meals as you call them seem incomplete to me. Each feeding I believe should of course include a quality low fat protein source. For at least 2(and no more than 3) of those feedings a clean low glycemic carb choice should be added as well. fill in with a minimum of 2 servings of the following fiberous carbs, low fat dairy, low calorie fruit. and oh yes 2 servings of the "good"fats.

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Give me an avocado any day of the week with any meal.