Critique my diet please

[stunmai]

Hello- a little background first-

44 yrs, currently 149 lbs, male

Have always stayed somewhat in shape, although last summer I felt I had been eating too much and bad, weighed 155 but while still thin, the extra weight was in my face and pot belly. So I dieted and ran daily, within a few weeks got down to a lean 142. The attached pic is me at this point, last October.

At that point I joint a gym, started working out daily, and have become really involved in it, started protein supps, upped my weights, and for the past month have had a personal trainer 3 times a week. I can't complain at all about the improvements, but like most people I want it even faster, lol.

I now am at 149lbs, and while building muscle, seem to be at a plateau weightwise. Or maybe I'm just impatient?

So anyway, here is my daily diet, any critique good/bad is welcome.



6:00am 32gm Metrx protein bar, 2 cups coffee, NOW Adam vitamin

9:00am 50gm protein shake, and a banana

11:00am, 6oz Tuna on whole wheat or wheat wrap, with 1tbls light maya, lettuce and onions, 3 pickles. Or same with turkey, or a salad with 8oz grilled chicken and veggies. Cup of green tea.

3:00pm 50gm protein shake, 2 1/2 tbls Flax meal,Stone ground crackers (30gm carbs), and fresh pineapple

4:30-6:00pm Workout, now all weights, no cardio only days.

6:00pm PWO shake, with Dexrose, 50gm carbs

7:30pm Steak with baked sweet potato, or salad with grilled chicken breast, or Salmon with brown rice, or veggie platter with dip and turkey and cheese, or occasionally salad with 2 slices pizza, and a NOW Adam vitamin

11:00pm 50gm protein shake

Thanks!

[MaggioMuscle]

Your diet looks fine! Keep up the good work and do not get discouraged. The plateaus occur as the body gets used to a new "set point". You will make great gains if you hang there. The plateau will come to an end on its own.

Loss of patients can lead to discouragement, reversals, or dangerous use of steroids and other supplements. So hang in there!

[nick_rogers]

Originally Posted by stunmai

Hello- a little background first-

44 yrs, currently 149 lbs, male

Have always stayed somewhat in shape, although last summer I felt I had been eating too much and bad, weighed 155 but while still thin, the extra weight was in my face and pot belly. So I dieted and ran daily, within a few weeks got down to a lean 142. The attached pic is me at this point, last October.

At that point I joint a gym, started working out daily, and have become really involved in it, started protein supps, upped my weights, and for the past month have had a personal trainer 3 times a week. I can't complain at all about the improvements, but like most people I want it even faster, lol.

I now am at 149lbs, and while building muscle, seem to be at a plateau weightwise. Or maybe I'm just impatient?

So anyway, here is my daily diet, any critique good/bad is welcome.



6:00am 32gm Metrx protein bar, 2 cups coffee, NOW Adam vitamin

9:00am 50gm protein shake, and a banana

11:00am, 6oz Tuna on whole wheat or wheat wrap, with 1tbls light maya, lettuce and onions, 3 pickles. Or same with turkey, or a salad with 8oz grilled chicken and veggies. Cup of green tea.

3:00pm 50gm protein shake, 2 1/2 tbls Flax meal,Stone ground crackers (30gm carbs), and fresh pineapple

4:30-6:00pm Workout, now all weights, no cardio only days.

6:00pm POS shake, with Dexrose, 50gm carbs

7:30pm Steak with baked sweet potato, or salad with grilled chicken breast, or Salmon with brown rice, or veggie platter with dip and turkey and cheese, or occasionally salad with 2 slices pizza, and a NOW Adam vitamin

11:00pm 50gm protein shake

Thanks!

You are eating approx 280 grams of protein and approx 190 grams carbs.

I would take out some protein and add an extra 50 grams of carbs.

Also add some olive oil to the protein drinks for extra calories and to assist in digestion.

Other than that you have a nice diet going....makes me hungry..

[MaggioMuscle]

Originally Posted by nick_rogers

I would take out some protein and add an extra 50 grams of carbs.

On second thought, I agree! I did not add it up like nick did. He is right. Make sure 60-70% of your calories are carbs. You probably dont need more than 200g of protein. I get by with 150-175g per day. Remember that its the carbs that power your workout and if you dont get enough, the protein you eat will be biased towards the energy metabolic pathway instead of the muscle building metabolic pathway.

[stunmai]

I was wondering if the carbs were enough, although I'm afraid of getting my 'belly' back. Would it be better to add them in the early morning, or closer to workout time?

[Mad120987]

i would add them at both... you could use more carbs for more energy before a workout and your biggest meals are supposed to be in the morning so both would be a good place to add them. just dont add them right before you go to bed.

[MaggioMuscle]

agreed!

[stunmai]

Thanks for the kind words, I will make some minor adjustments and (hopefully) post some positive results in a couple months.