Diet Critique

[Small]

Hi. Justworked out and started this diet today. And would really appreciate any comments/changes I could make.

Goal: Add muscle mass

Stats: 158cms tall, 54KGS [47KG Leanmass]

Training: 5xweights perweek, 3-4 cardios (usually fasted AM walks).

Diet:

7AM 1/2 Cup Oats (w water), 30g scoop Pharmasport PP, 1xVit C tab

P: 31.1g F: 4.65g C: 33.5 Cals: 313.5

10AM 1x180g Can Sealord Lite Flavoured Tuna

P: 29.6g F: 1g C: 7.8g Cals: 169

1PM 100G Chicken, 100G Kumara, Large Salad/Veges, Salt/Chicken Seasoning

P: 25.2g F: 1.39g C: 20.91g Cals: 231.3

330PM PreWorkout 1x 30g scoop Protienshake (w water), 1x Yoplait Diet Yog

P: 30.4g F: 2g C: 13.8g Cals: 202

6:30PM-7PM PostWorkout 150G Chicken, 300-400G Veges, 1 TB Sweetchilli Sauce, Salt/Chicken Seasoning

P: 34.83g F: 2.06g C 6.6g Cals: 255.3

9PM 1x WW MochaORChoc Mousse (w green trim milk)

P: 9g F:4.6g C: 18g Cals: 129

Total: P: 160.13g F: 15.7g C: 100.61g Total Cals: 1296.9

Beverages:

Water: 3-4L

Blackcoffee: 2-3 w 4-6 equals each serve (trying to cut this down)

Coke Zero: 1.5L (also trying to cut this down :pfft: )

Total Cals seems really low, but the amount of food for each meal seems about right. And yea I know i prob dont need the WW mousse for desert and could just have a Pshake, but had sum last nyt n they r really good, and figure if it fits in my macros it can't be too bad rite (please correct me if im wrong)...also its relatively high fat n carbs would this be SO bad before bed..even though total daily P/F/C intakes seem O.K?

:grin:

[NZPT]

looks good, i would add in some more carbs pre work out for energy and post work out to replace glycogen stores when insulins high.

NZPT

[Truds]

I would try and add some EFAs in there somewhere to get some good fats into your system.

xxx

[poos_n_wees]

I could be wrong :oops: But your cals seem to be a bit on the low side to be adding mass? Or is this your starting point and you're looking to systematically increase the cals over time?

Ditto with the EFAs. And I'm a big fan for fitting treats into a diet provided they fit in with the macros. If it helps you stick to it, then it can't be bad

[Small]

thanks for the suggestions..

yea yea i thought my cals low too (funi seein az i told sum1 else to increase thers to over 1500..) i think maitenance 4 me is bout 1700cals? but lookin at my meals theyr big enough to not be starving uno. i was just wondering wat ratio would be best for minimal fat gain

eg P50% F20% C30%? tho i work better on low carbs..

wat r EFA's? ino ceres natural pb contains good fats, but i cn neva stp at 1 tablespoon so think its better to not hav it

[poos_n_wees]

thanks for the suggestions..

yea yea i thought my cals low too (funi seein az i told sum1 else to increase thers to over 1500..) i think maitenance 4 me is bout 1700cals? but lookin at my meals theyr big enough to not be starving uno. i was just wondering wat ratio would be best for minimal fat gain

eg P50% F20% C30%? tho i work better on low carbs..

wat r EFA's? ino ceres natural pb contains good fats, but i cn neva stp at 1 tablespoon so think its better to not hav it

peanut butter + spoon = happiness.

Yuss I put you 'round 1600-1700 for maintenance too, but if you're coming off a diet, I'd spend a couple weeks at maintenance and then start adding 10% or 250 calories every couple weeks until you start gaining weight. If you're gaining too fast, scale back.

What are EFAs? explains a bit about what they are and do

Some do well with ratios, some with macros calculated according to bodyweight.. I think the 50:20:30's one of the more popular ones.