Diet Critique Please

[Braven]

My goals are to put on lean muscle mass with minimal fat. I Will be training 4 days per week 2 on 1 of, split is; Shoulders+tri's, back traps +obliques, legs +forearms, chest biceps +abs. Been thinking bout keeping a clean diet mon-fri with med carb sat and high carb sunday. Extra carbs mainly coming from fruit, fruit juice, pasta and rice increase. with one cheat meal on a sunday. diet is split for early or late shift depending what im working.

Early Shift Diet

Meal 1: 07.00 – 6 egg whites, 1 yolk, 2 slices low fat cheese, 75g oatmeal, banana, cup of skimmed milk.

Meal 2:10.00 – scoop of protein with milk, 75g oatmeal

Meal 3:12.00 – 200g chicken, 1.5 brown rice or 75g wholemeal pasta, green salad, 2 tablespoons olive oil over salad,

Meal 4:14.00 – 150g tuna, 2 slices whole wheat bread, 2 slices low fat cheese, 1 cup skimmed milk,

PreWO:15.30 – multivitamin, vit b complex, 5g creatine

TRAIN:16.00 – WATER

PostWO:17.00 – 40g protein, 80g dextrose, 5g creatine

Meal 5:18.00 – 200g grilled steak, 2 baked potatoes or sweet potato, steamed veg,

Meal 6:20.00 – 150g tuna, wholemeal bread, salad, low fat mayo

Meal 7:22.00 – 6 egg whites, 1 yolk, wholemeal toast.

Late Shift Diet

Meal 1: 09.00 – 6 egg whites, 1 yolk, 2 slices low fat cheese, 75g oatmeal, banana, cup of skimmed milk.

PreWO:10.00 – multivitamin, vit b complex, 5g creatine

TRAIN:10.30 – WATER

PostWO:11.30 – 40g protein, 80g dextrose, 5g creatine

Meal 2:12.30 – 200g grilled steak, 2 baked potatoes or sweet potato, steamed veg,

Meal 3:15.00 – 150g tuna, 2 slices whole wheat bread, 2 slices low fat cheese, 1 cup skimmed milk,

Meal 4:17.00 – 200g chicken, 1.5 brown rice or 75g wholemeal pasta, green salad, 2 tablespoons olive oil over salad,

Meal 5:19.00 – scoop of protein with milk, 75g oatmeal

Meal 6:21.00 – 150g tuna, wholemeal bread, salad, low fat mayo

Meal 7:23.00 – 6 egg whites, 1 yolk, wholemeal toast.

Whats people thoughts? cheers for info

 

[oldfella]

Looks alright, I would have three whole eggs and three egg whites. The yolk has an equal amount of protein and also contains a fair amount of Choline. The yolks are not that bad for you and will help lower bad cholesterol. The rest looks ok. I might add a tabelspoon of flax oil to that protein drink. Very beneficial for numerous reasons.

 

[Braven]

yeah i need to buy some flax, also will be supplementing some cod liver oil 1g at breakfast too

 

[km2000]

Looks alright, I would have three whole eggs and three egg whites. The yolk has an equal amount of protein and also contains a fair amount of Choline. The yolks are not that bad for you and will help lower bad cholesterol. The rest looks ok. I might add a tabelspoon of flax oil to that protein drink. Very beneficial for numerous reasons.

ya eat a few whole eggs, just make sure they are high omega 3 eggs, they cost a little extra but well worth the price... the ones i buy have 225mg of omega 3's in each egg! there organic cage free also... if cost is an issue just buy half high omega eggs and half of the cheap ones....'

diet looks good other than that, let us know how it goes

 

[Big Danny]

I agree with the yolk, one to every six white eggs is too little. Also between first and second morning meals I will shorten the time to two hours and instead make it three hours between the last two. The overall diet looks very good.

 

[Braven]

not much flexability unfortunately...

...all times are dictated by work and when i can get 5 minutes as i get no breaks not even for dinner. might change last meal to a casien/whey mix shake tho so its easier to digest during night and a slower protien release. Trying to sort out times for night shifts now, which i start in a few weeks. Then everything is getting stuck to the fridge so i stick to it.

 

[mazz2big]

Looks Good

I would reverse meals 5 and 6. Instead of your pwo meal being beef i would go with meal 6 , the tuna.