Sport Critique my diet

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Lately, due to the influence of these forums, I decided to give extremely healthy eating habits a try. I've always been a healthy eater, but recently I've taken it to a new extreme. However, I haven't really gotten any results. Maybe someone can give me some tips on how to further improve my diet. So with no further ado, my daily intake:

6am- protein shake + flax seed
7am- large bowl of Kashi Go Lean cereal w/ 8th Continent light soy milk
9:30am- an apple
10:30am- natural pb w/ sugar free grape jelly on light whole wheat bread
12:30pm- protein shake
2:30pm- vegetarian bologna w/ soy cheese on light whole wheat bread
3:30pm- protein shake
4:45pm- vegetarian bologna w/ soy cheese on light whole wheat bread
6:15pm- bowl of Kashi Go Lean cereal
7:00pm to 8:15pm is spent weight training on most days
8:45pm- 2 protein shakes
9:30pm- varies... often 2 veggie burgers or possibly whole wheat protein enhanced pasta w/ veggies ... I try to make this the largest meal of the day
10:30pm- 1 cup of non-fat cottage cheese

Obviously this isnt my exact diet every single day but mon-fri I work and I do bring 2 bologna sandwiches, 1 pbj and 2 scoops of protein with me. I figure that on this diet my calorie intake is about 2200 calories a day (not taking into account the large amounts of fiber I ingest lol) and my protein intake is around or over 200g per day. I am 20 years old, 5'10'' and around 165lbs.

Should I be eating more? Less? Differently? Or should I look into changing my workout routine to see results. I'm not in bad shape but I want to improve and I've been in a rut for a while now. Thanks.
 
Are you aware that you're eating twelve times in a day here? You should be more around six - eight max, maybe. It takes at least about two, usually three hours to digest a meal and by eating more often, you're just piling on to what hasn't been digested yet. You're having five protein shakes as well - I'm not sure, but I think I heard someone say that two a day should be plenty. Also, you should try to make your largest meals earlier in the day. How many calories are you consuming?
 
ok, you're eating too often, too much, and too late at night. dont eat past 6pm for starters. what's up with all the protein shakes? one a day should be it. as was pointed out above eat far fewer times a day. & cut your calories down to 1,500 a day if you're looking to lose weight.
 
I've been eating so many meals a day because most of my meals are high protein and I figured doing so would encourage 24/7 protein synthesis. I could be wrong though, heh, it happens. I eat after 6pm because I work and I don't even get home until 6pm. And I work out at around 8pm. I eat right before bed because I read on here that consuming casein protein before bed helps promote protein synthesis even while sleeping, and helps prevent catabolism. I lift weights alot now, and I really want to avoid losing muscle if it can be helped while I try to get cut to get the look I want.

As per your advice I will cut down slightly on my calorie intake. I'll also merge meals together (damnned if I can figure out how it will help though) so that I'll be eating the same food, just in a shorter period of time. Maybe I'll have less protein shakes. 3 or 4 should be sufficient... I guess. I'll also consider cutting out the bedtime cottage cheese, since I don't like the damn stuff anyways.

The main reason I have been eating the way I have is because I am sorta trying to build some muscle while concurrently getting cut. I know I know it's been said before that you can typically only cut OR bulk not both at the same time but I thought I'd try. I'd really hate to lose the muscle I worked so hard to build. I mean after all the more muscle, the more fat you burn doing absolutely nothing. I thought mass protein shakes would be a good move since they are nearly pure protein, so they would boost my daily protein intake while not really affecting calorie intake. Was I wrong?
 
The reason you should merge your meals is generally convenience. When you have more than 6-8 meals, the advantage of multiple meals doesn't really increase, so you're just bothering yourself more than you need to. If you really want to be eating twelve times a day, it won't hurt you, but it sure won't help either.

Eating after six isn't a bad thing - eating carbs later in the day is what will mess up your plan, so you can go ahead and eat, but you might want to cut down on pasta and such.

Cottage cheese before going to bed is good - the protein does help. Three or four protein shakes is unnecessary. Extra protein passes through your system - having a bunch of it does not help. How many grams of protein do you have daily? Also, and just as important, how many calories are you eating daily?
 
yes i believe you are wrong, i also believe in the "either or" philosphy - cutting or bulking. i personally am primarily a runner, with resistance exercises done in large amounts also - push ups, leg lifts, crunches, etc. i burn through a fair amount of calories as i do this every day, but if were to eat as many times as you do i dont think i'd stay slim for long. & i know some people recommend eating cottage cheese right before you go to bed, but i'm not one of them, i dont believe you should anything past 6 - or 7 at the latest. i think you should decide what you want to get from this diet/exercise plan. if you're trying to get muscular and big, i 'd follow some of the routes some of the bodybuilders on here recommend. if trying to lose weight and slim down then go that route - lower calores, lot's of cardio. i personally dont believe eating huge amounts of protein kickstarts your metabolism, i think it makes you fat. i dont think any bodybuilders on here recommend more than 2 protein shakes a day, 3 or 4 is too much, IMO. one last thing too, you're not gonna lose your muscle overnight from cutting some calories. people overstate that, IMO. if you continue to exercise while cutting you should be in good shape. and remember that while protein helps build muscles, your body isnt going to convert huge amounts of it into instant muscle.
maybe some of the bodybuilders on this forum could throw in some advice here as well..?
 
Ok made some changes

Ok I have altered my diet significantly and I would like to know what you think now. I am aiming for 1,500 calories a day now as suggested, although this seems rather low for me actually. Yesterday I ate a small meal before working out that I had not planned because I was feeling weak/faint. After that I was fine. So here is what I plan on eating today. I will eat more if I start feeling faint but I should probably be ok as long as I eat before I work out. Keep in mind that I leave for work at 7:15am and get home around 6pm so its difficult to eat healthy during the day and I can't get to the gym until later.

7AM: 1 cup Kashi Go Lean cereal w/ 8th Continent light soy milk + 2 tbsp flax seed (290 calories, 23g protein)
11AM: 1 serving of fresh broccoli (45 calories, 5g protein)
2PM: Soy Bologna w/ soy cheese on Wonder Light whole wheat (185 calories, 24g protein)
7PM: Natural PB w/ sugar free grape jelly on Wonder Light whole wheat (280 calories, 13g protein)
:::I plan on going to the gym to weight train from around 8PM to 9PM:::
9PM: 2 Protein shakes (220 calories, 46g protein)
9:45PM: 2 soy hotdogs + 1 cup kidney beans (340 calories, 34g protein)
11PM: 2 servings of nonfat cottage cheese (140 calories, 26g protein)

This comes to the grand total of 1500 calories and 171g protein for the day.

In case you are wondering why my eating schedule is so odd, I wake up at 6AM to get ready for work (I'm slow) and head out the door at 7:15. I get to work at 8:30 and leave at 4:30. I get home around 6. Today I have a dentist's appt at 7, which should not take more than an hour. If you can suggest better eating habits I am always open to advice. Thanks.
 
I just saw the calorie calculator linked by SnapThat in the Fat Loss forum. According to that calculator these are the stats for when I entered myself as moderately active:

Maintenance: 2862 calories/day
Fat Loss: 2290 calories/day
Extreme Fat Loss: 1717 calories/day
Weight Gain: 3434 calories/day

Meanwhile I'm probably more like "very active" since I weight train 4 days a week and do HIIT the other 3. It also says that an extreme fat loss diet is only intended for the obese. I do want to get really cut, but as it stands I am fairly fit. I probably have a "below average" body fat content and I certainly have a decent amount of muscle. Like I said I'm a 20 year old male. 5'10'' and 165 lbs.

I am having second thoughts about this 1,500 calorie diet. It's not a matter of will power, I have no problem starving myself. I'm just worried that it will be detrimental to my health and not help me reach my goals. What do you think?
 
It looks like you're still eating a substantial amount of your calories late at night - 700 of them are after nine o'clock. Try to space out your meals more evenly, and it's better to eat a bit more in the morning than at night, but if it can't be helped, then it can't be helped.

Before you started your new plan, roughly how many calories were you eating per day? The calculator is a great tool, but it's not exact. Keeping track of your results can help you a lot - try this diet for a week, and then check how your body is reacting. If it's working, don't change a thing, but if you see that you are losing weight too rapidly or not losing at all, it's time to review your diet. Also remember to zig zag your calories so you don't get into starvation mode and plateau.
 
Tamper your meals, eat big meals early in the day with good amounts of complex carbs. And later on in the day lean towards more protein and less carbs. Eat at least 2000 calories a day or use the caluator numbers and monitor, its just a ballpark figure.

Like snap said zip zag is effective but i would just get use to a stable diet first.

Also your protein intake doesn't need to go over %40 of your calorie intake.

Keep it simple it's not that complicated the hardest part is doing it. You'll get better at it has you go i know i am.
 
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