Sport Meal Plan

[Beaver]

Hello.
Im currently on a 3 day split.

Monday - Back - arms / 20-30mins cardio
Wednesday - Shoulders /legs 20-30 mins cardio
Friday - Chest - arms 20-30 mins cardio

Ive been training for 2years now but my diet has been poor.

Ive taken a diet and correct it so it will work better for me.

Here goes:
Breakfast 1 - 7.00am

Beans .....
Egg on Toast
Protein Shake

Midmorning Snack - 10.00am

6 whole-wheat crackers
1 banana


Lunch - 1.00pm

4 slices whole-wheat
bread
4 pieces of ham with low fat butter
Apple/orange/grapes


Diner - 7.30 - 8 pm

150g turkey breast
1 large sweet potato
1 cup broccoli

Pre workout - 6

Creatine
Banana

Post workout - 6pm

1 1/2 scoop whey protein


Bedtime Snack 10pm (when ever you go to bed!)

2 cups oatmeal
Fruit

What do you think?
I want to eat around 2000-2500 calories a day (cutting)

~Thanks for viewing

 

[malkore]

for cutting that's too many carbs, bad fat choices, and not enough protein.

EVERY meal should contain 30-40g of protein. most meals on a cut, the only carbs will be green/leafy veggies (note: potatoes and corn don't count as veggies).

more healthy fats (fish oil, peanuts, almonds).

overall its not terrible, but there is room to improve.

 

[Beaver]

My diet has been very poor :/ What kind of peanuts are ok because I could get them from a supermarket but they will be salted/roasted :S

 

[Beaver]

Any more views?

~Thanks

 

[Ride_On]

for cutting that's too many carbs, bad fat choices, and not enough protein.

EVERY meal should contain 30-40g of protein. most meals on a cut, the only carbs will be green/leafy veggies (note: potatoes and corn don't count as veggies).

more healthy fats (fish oil, peanuts, almonds).

overall its not terrible, but there is room to improve.

That's a large misunderstanding. Provided you have adequate protein intake (~ 1g/lb LBM or 1g/LB BW for leaner people), where the rest of the calories comes from is really up to you and won't have any effect on body composition. If it helps you psychologically, that's one thing, but as far as losing fat, the macros make almost no difference. And you don't need any certain amount of protein in all of your meals. Meal timing and size of each is also largely a psychological and not a physiological thing.

My diet has been very poor :/ What kind of peanuts are ok because I could get them from a supermarket but they will be salted/roasted :S

Just try to buy something that doesn't have any crap in it. STAY AWAY from anything that says hydrogenated or partially hydrogenated. Ideally, you want the ingredients to just be peanuts and salt, but they made add some type of oil in the roasting. It's the not the end of the world, but shoot for just peanuts and salt as the ingredients. Realize that any kind of nut is good - walnuts, almonds, peanuts, cashews, brazil nuts, macadia nuts, etc. Other good fat sources are avocado, cheese, low fat milk, low fat yogurt, etc.