Advice/Comments on my new Diet

Nutrition Q&A [Moderated]
1

Hey Guys

Im starting to take my diet more seriously as im nearly halfway through PB1 and have been a bit lazy with it tbh and have some excess weight I could do with losing butbstill want to keep progressing with my lifts.

I was wondering if you could rate my diet for the last couple of days to see if it looks ok, anything to add/remove to make it more practical. My current stats are Height 5ft 11" Weight 106kg.

Protien Calories
Breakfast 2 slices High Protein Bread
4 Large Eggs scrambled		 46g 544
lunch 1 Tin of Tuna
2 Rice cakes
Spoon light mayo
Apple
1 Scoop Whey		 64.1g 427
Pre Workout/Afternoon Cold Oats
2 Scoops Oats
1 Scoop Whey
0.5 Cup Blueberries
1 Banana		 34.5g 496
Dinner 2 Turkey breast steaks
2 Cups Broccoli
 53.1g 284
*Total Fibre 34g Total 188g 1751

This is my first time taking it kind of serious and have been surprised how full/satiated ive been whilst consuming far fewer calories than usual, which is good.

But it appears my protein seems pretty low, considering that my requirement should be around 280g (1.2g per pound).

I was thinking about adding 3 more scoops of whey spread out through the day which would take me to 263g for the day. But would mean 5 scoops in total for the day.
Would this be a sensible approach or should I aim to get it from more whole foods? Although adding another meal in could prove tricky.

P.S on a non-training day I dont have the pre workout oats, and would simply juat have the protien and banana.

Whats your thoughts guys.

Cheers

2

I would rate give this diet a C. Good effort, but considerable room for improvement.

  1. For a guy of your size, 1751 Cals/day is very low. Not dangerously low, but probably not what you want to be doing while you’re still training and wanting to preserve muscle mass.
  2. 180g protein per day would be fine for your size. would not add another 3 scoops of whey
  3. I would plan on doubling your servings of fruits and veg. per day and one or the other at each meal
  4. I think it would be good to have some starchy carbs post workout
  5. I wouldn’t eat tuna everyday
  6. I wouldn’t alter Calories on training vs non-training days -Jordan

For future posters, I think direct dietary reviews and advisement is best-suited to a consultation.

2 Likes
3

Thanks for the input Jordan.

I take it the Tuna thing is because of the risk of mercury toxicity?

I will make sure to go through the consultation process for any further reviews/advisement.

Cheers mate

4

Yep, probably good for 2-3x/wk for 1-2 servings at a time.