How is this for a basic diet (sorry)


Tuesday:
Morning:
2 eggs- 150cals/12 protein (whole eggs, RideOn should be proud.)
Bread- 100cals/5 pro
Sliced turkey- 30 calls/5 protein
Snack:
Yogurt – 110cals/10 pro
Cottage cheese – 110/10
Banana 100
Lunch:
Pizza 500/15 (a guess 2 slice)
Snack:
Yogurt – 110cals/10 pro
Cottage cheese – 110/10
Whey – 120/23
Dinner:
chicken, broccoli 500/25 (best guess, it was a light meal)
Snack:
Whey + milk 340cal/56 pro

Total
2310 cals/181 protein


Wednesday:
Morning:
2 eggs- 150cals/12 protein
Bread- 100cals/5 pro
Sliced turkey- 60 calls/10 protein
Banana 100
Snack:
Nectarine 60 cals
Snack:
Yogurt – 110cals/10 pro
Cottage cheese – 110/10
Whey – 120/23
Workout
Lunch:
Whey – 240/46
Steamed bowl – 290/12
Snack:
Yogurt – 110cals/10 pro
Cottage cheese – 110/10
Chicken 120/15
Dinner:
2 hotdogs, green beans, chips 500/25
Snack:
Whey + milk 340cal/56 pro

Total:
2520/244

Today:
Morning:
eggbeaters- 90cals/15 protein
Bread- 100cals/5 pro
bacon- 120 calls/6 protein
Banana 100
Snack:
Black bean soup 260/12
Whey 120/23
Lunch:
½ large sub grilled chicken with veg. no mayo or cheese 500/20
Snack:
Tuna sandwich 250/40
Dinner:
Guessing 500/25 (protein with veg.)
Snack:
Whey + milk 340cal/56 pro

Total:
2380/202

I’m guessing I need more vegetables.

yeah a little light on the vegs....

When you say steamed bowl...is that steamed veggies or something else?

What are you looking to do in terms of goals?

What are your stats?

for a guy that is 250+ and lifting heavy, I think your deficit is too deep. But- we have talked about that before.

LV- he has a trainign log in the journal section. Weioghs himself every day and everything. This cat is a machine.

Yes, steam bowl is a steamed bowl of veg and chicken (TV dinnerish)

LV-
6'2" 280-290lbs.
I've been doing a 5x5 3 days a week, heavy, but for the squats, old man knees not liking the squats. I’m 40yrs old.

I’ve changed my training some from heavy 5x5 to sort of a heavyish 3x5 with less rest to add walk/runs 4 days a week (if I can take it)

Mon: FBW medium lift/walk-run
Tues: walk-run
Wed: FBW heavy lift
Thurs: walk-run
Fri: FBW medium lift/walk-run
Sat: off (maybe active rest with kids)
Sun: off

Thanks FF!

Yeah I have a log in journals if you need to see my workout activity. I also have pics attached to the paperclip thingy in my journal. Also vid of some lifts on utube, check the first journal post to get the link. I carry the weight well but want to drop fat.

I eat pretty well most of the time, like the above. This is my 3rd day for this go around but can already tell I’m ready rip into a high calorie meal. I just don’t feel satisfied, I’m used to eating till full not sated. I’ve been hungry just a little at times so far, nothing major. A good sign but I can tell my body just feels like something is missing, that full feeling.

if you do not eat enough- you will do one of two thing
1. starvation mode = retain and gain
2. gorge and gain

that's my .02

maybe throw in a whole wheat pita and natural peanut butter snack to your afternoon. It will be another 2-300 cals and sit nice and heavy.

and- you like sweets you could add a sherbert, or fat free sugar free frozen yogurt at night (another 150 cals). OR- fruit chunks with whip cream.

Then your cal will run about 3000 or so- you are a big mutha an working out alot.

afterall at 40 we need to live a lil. Being unsatisfied for long bouts of time will undermine whether your goal is worthy. AND I FIND I START LYING AND CHEATING. Better to plan to happy-ish in your diet and honest.

Better to trim slowly and keep it off, than drop it too fast and blow right back up again.

I do not mean to weaken your resolve, just be realistic and smart about yourself.

I'll bump it to 3000 then glad to do so.

2. gorge and gain (I know this is what I do)

Love the shout out to whole eggs! haha

Here's what I noticed:

• You're right, definitely low on veggies
• Also low on fruit, only 1-2 servings per day.
• Way too much protein coming from whey (ex: third day has almost 100g, almost half). You do not need 46 grams of whey PWO or 56grams as a snack. Use more whole food.
• Looks kind of low on good fats too. Any idea what intake is?
• I'm with FF as far as deficit goes. It does seem pretty low. What's your maintenance? Deprivation in any sense is a recipe for disaster, as stated. Depending on the person, you may want to add more protein/fat instead of carbs though (FF said pizza, sweets), which I personally recommend. But if you do better higher carb, then go with what works. That said, you did mentioned you'll up the calories, but I figured I would throw in my input anyway. I think that's a good idea.
• You still didn't mention your goals? Lose fat I'm assuming?
• May want to scale back the running just a tad. Definitely not NEEDED, just a thought? Some people can't handle that. Activity recovery is a great idea on Sat! I'm a big believer in that.
• If you're cutting, you should probably know, not guess what your calories are for your meals. However, if the deficit is big enough and you are good at estimating, it won't matter. Just a thought as to avoid progress halting

Have to agree with the comments above, calories are too low, even if you went on a basis of BW x 10 for a cut which I still think is a little drastic you should be getting in 2,800 a day. With the training you're doing you could bump that up to BW x12 and still lose at a good rate.

The content of your diet sounds a lot healthier than mine though, you could just afford to up the amounts. I'd also chuck some nuts in there too

I may have a slightly unfashionable view here but I would suggest not increasing your fruit intake but just upping the veg instead, you'll still get a lot of good vitamins and fibre but without the high sugar intake

It seems OK to me, just put more veggies in

Yeah, the veg is a pain the a$$ to get in there.

Also upping the protein with whole foods is rough because the ratio of protein to calories changes. It would be tough to get 250+ grams a day with the higher caloric intake from whole foods, wouldn’t it? I’ll try to figure it out.

How do you figure?

I gotta disagree with Typhon here about avoiding fruits, but to each his own. I think that's bonk

How do you figure?

I was doing salads with my lunch, but it goes bad fast. Frozen tastes like soggy junk.

Apples, pears, oranges are easy and can be carried around for a snack. Carrots, Broccoli, Peppers, cucumbers, lettuces requires more work and in cases, like cucumbers, tools.

No I mean why is it harder to get protein from whole foods? If your ratio of protein to calories increases a bit, it's not a bad thing.