is my diet in check?

[kevin49]

Hi everyone, I was hoping to post my usual daily eating habits. I am posting my estimated macros but please correct me if i'm wrong. Also I am including my supplement intake hoping to see if I have this scheduled at the best time.

6:30am - wake up and eat 1 cup oatmeal w/ frozen mixed berries mixed in. 1 cup of coffee, 1 glass of milk ,glucosamine (15gs protein, 400 cals?)

8:00am- 1 banana and 1 oatmeal to go bar (250 cals, 5 gs protein?)

8:00am until noon- sip on 40 gram protein drink with about 3/4 litre of water. (250 cals, 40gs protein?)

noon lunch - usually supper leftovers consisting of 6oz meat/rice or potatoes/vegetables, 1 deli meat/cheese sandwich, 2 yogurts (500 cals, 45 gs protein?)

4:00pm - another sandwich (15gs protein, 300 cals?)

5:00pm supper - mulivitamin, glass of milk, large portion meat/veggies/potatoes or rice ( 500 cals 50 gs protein?)

6:00pm preworkout - 1 purple k, xpand or super pump, tribulus (200 cals?)

8:00pm postworkout- 20 grams protein and milk (25 gs protein, cals????)

8:30pm - usually a pita with sandwich meat, salsa, cheese and a yogurt, omega 3-6-9 and glucosamine. (30 gs protein, 500 cals?)

225 grams protein, 2900 calories, fats???

I should mention, im 22 years old, 5'8", 160 pounds, 14-15% bf and trying to bulk but stay respectably lean to 170 pounds. I have been training 2 years but probably eating half assed decently for the last 6 months. :greet

[L3]

45 grams protein / 35 grams carbs / 15 grams fat

every meal

don't "sip 8 am till noon" = eat whole meals 6 or 7 times a day

[kevin49]

45 grams protein / 35 grams carbs / 15 grams fat

every meal

don't "sip 8 am till noon" = eat whole meals 6 or 7 times a day

i'm working in that time period and supplementing a protein shake is all I can really do

[L3]

when theres a will therse a way

mix olive oil, whey powder, and oatmeal into your cup, drink that, its one meal......

[Sean Summers]

fitday.com

Start there and post up the stats of what you are eating.
SS

[devo09]

Here is what a diet needs:

1. Adequate protein (1-1.5g/lb of BW)
2. Adequate fat (20-25% of calories)
3. Adequate Carbohydrate to support training volume.
4. Adqeuate micronutrients (focus the majority of your intake around products with limited processing)

So your intake is 2900 cals
170lbs = 170+gms protein (680 cals)
Fat at 20ish% of calories= 65gms (580 cals)
2900-680-580= 1640/4 = 410gms carbohydrate

P/C/F
170/410/65

-You could bump protein up a little bit, it won't make a difference if your calories are adequate to support growth though.
-nutrient timing isn't really THAT important. Just try to sandwich the majority of your carbs around your workouts and include protein in those meals.

and as mentioned above, use fitday. It is helpful in constructing meal plans.

[kevin49]

Thanks everyone. Much appreciation!