Please Review My Diet

[mjm8082]

Hey guys,

Just need some advice on my diet.

First off my stats are

6'2
195 lbs
27 Years old

Breakfast:
1 banana
1 cup orange juice
1 cup of organic oats

(I also get a medium coffee before work)

Mid morning:
2 scoops whey protein
1 cup of 1% milk

Lunch:
8 oz of ground turkey
2 cups of brown rice
10 whole wheat ritz crackers
1 serving of Skippy Natural peanut butter

Mid Afternoon:
8 oz ground turkey
1 scoop protein
1 cup of 1% milk

(Gym)

Dinner:
8 oz of 93% lean ground beef
1 cup green beans

Before Bed:
1 scoop whey protein
1.5 cups of peanut butter crunch or special K.

(I know cereal is not the best option here, I just throw it in there to keep me sane)

I always track my calories and macros which in the end of the day I'm getting:

Protein - 220g
Carbs - 250g
Fat - 120g
Calories - 3100

Also, my goals is to pack on lean muscle so I'm trying not to go overkill with the calories.

Any advice is appreciated guys!

 

[muskate]

I'm in bold below

Hey guys,

Just need some advice on my diet.

First off my stats are

6'2
195 lbs
27 Years old

Breakfast:
1 banana
1 cup orange juice
1 cup of organic oats
you need to add in a protein source to this meal. I would also remove the orange juice. The problem with juice is that all the fiber from the fruit is removed and it will spike insulin levels and blood sugar just like sugar will. I recommend replacing the juice with 8 (1 cup) of egg whites

(I also get a medium coffee before work)

Mid morning:
2 scoops whey protein
1 cup of 1% milk
milk is not the best option. Lactose is very inflammatory in the body and causes gi issues in a lot of people. Replace the milk with some oatmeal or plain brown rice cakes. I like to make a shake and dip in the rice cakes. They soak up the shake and taste awesome

Lunch:
8 oz of ground turkey
2 cups of brown rice
10 whole wheat ritz crackers
1 serving of Skippy Natural peanut butter
remove the crackers and replace them with a dark green vegetable like spinach, green beans, lettuce etc

Mid Afternoon:
8 oz ground turkey
1 scoop protein
1 cup of 1% milk
remove the milk. I would replace it with a small baked sweet potatoe

(Gym)

Dinner:
8 oz of 93% lean ground beef
1 cup green beans
you always want a carb source after your workout to replenish depleted glycogen levels. Add in a cup of brown rice or a baked potatoe

Before Bed:
1 scoop whey protein
1.5 cups of peanut butter crunch or special K.
replace the whey with a slower digesting protein source. There is no fish in your diet so I would replace the whey with a can or 8oz of wild salmon. Special k is full of gluten and a terrible cereal choice. If you want to eat cereal, stick with brown rice gluten free Rice Krispies or cheerios

(I know cereal is not the best option here, I just throw it in there to keep me sane)

I always track my calories and macros which in the end of the day I'm getting:

Protein - 220g
Carbs - 250g
Fat - 120g
Calories - 3100

Also, my goals is to pack on lean muscle so I'm trying not to go overkill with the calories.

Any advice is appreciated guys!

 

[Jay Scott]

muskate is the dieting god on these forums, take into account his remarks

 

[stevesmi]

totally agree with musky.. definately take out the milk and need to up your green veggies a lot more. i also think fruit is a good option because they have anti oxidants, carbs and fiber that you need.

special K cereal is awful, my grandma used to love that shit. i pointed out to her what was in it... i know at the time it had HFCS but they removed that. but it still has hydrogenated oil which is extremely bad for you

as much as we love cereal as kids, as a man it isn't muscle building food. it is more of a filler food

bottom line is if you don't want to tread water and spin your wheels, start eating muscle building food

 

[Masonic Bodybuilder]

Overall the macros and diet look pretty good. I would definitely remove the milk though. Just use water in your shakes and you will see any bloat go down. You might not even notice anything until you stop drinking it. Then you will be glad you did. I would also recommend adding in eggs somewhere. They are one of the best foods you can eat as a bodybuilder trying to put mass on.

 

[mjm8082]

Thanks for the responses!! Will definitely remove the milk and cereal and throw in the recommended options.

It's funny how special K's commercials and marketing is all about being the healthy option and yet it's trash. Gotta love America.

 

[Vallieflag]

Never drink OJ again would be my advice.

 

[wags]

Thanks for the responses!! Will definitely remove the milk and cereal and throw in the recommended options.

It's funny how special K's commercials and marketing is all about being the healthy option and yet it's trash. Gotta love America.

Advertising & Marketing for the most part, is a con game.
And the stock market is just a fixed horse race.
How disturbing!

 

[LevButlerov]

I would mostly listen to @muskate, since he is a true nutrition expert, so he is the guy to listen to when it comes to dieting. Personally, I would also exclude the orange juice from the diet - there is a shitload of sugar in it, and you don't want that, especially when taking the oatmeals, which already have the carbs you need.