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Old 04-13-2009, 01:37 PM   #1 (permalink)
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Please critique my diet plan

hi!

I apologize for writing but do not write English well

I train 5 or 6 times a week, 3 times muay Thai and Brazilian jiujitsu 2 times

please critique my diet plan because I want to stay in my weight category (-81kg)

I am 187cm high and 82kg weight

Breakfast:
3 whole eggs scrambled
1 small portion of oats
1 fruit
1 yogurt

snack
2 apples

lunch
-1 Portion of rice or pasta according to what my girl as coocked
-200grchicken
-1 Tablespoon olive oil
-vegetables

snack
-1 Fruit
- 1 scoop of protein powder (whey)

dinner:
- (if I train) wholeweat bread
- (if I dont train) 1 fruit
-vegetables with 1 tablespoon vegetable oil
-200gr lean beef


what do you think?

I want to stay in power and weight



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Old 04-13-2009, 09:28 PM   #2 (permalink)
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Looks good, how many calories does that come out to? And how many grams of proteins and carbs? It looks like you might want to eat a little more, and what sorts of fruits are you eating? Apples are good for you and all, but there are better alternatives.

I'd also say add some more veggies, maybe a spinach salad with some feta cheese, blueberries, etc., something like that.

Also, check out this link, it has some good foods to throw in: Link
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Old 04-13-2009, 10:48 PM   #3 (permalink)
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Yea you might want to eat a bit more depending on your size. What is your height and weight, and what type of muscle/frame do you have right now?
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Old 04-14-2009, 06:21 AM   #4 (permalink)
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Originally Posted by wukkadb View Post
Looks good, how many calories does that come out to? And how many grams of proteins and carbs? It looks like you might want to eat a little more, and what sorts of fruits are you eating? Apples are good for you and all, but there are better alternatives.

I'd also say add some more veggies, maybe a spinach salad with some feta cheese, blueberries, etc., something like that.

Also, check out this link, it has some good foods to throw in: Link
Thank you for repling and for the link!

the caloric intake is approx. 2300-2400kcals because i dont want to obsessively weigh food and i take the better choose from my mother kitchen
approx.
protein 180grams
carbs: 330 grams
fat:55 grams
fiber:20 grams

my fruit are: plums, bananas, oranges, kiwis, grapes, pineapple, melon, berries etc

veggies: all type
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Old 04-14-2009, 06:24 AM   #5 (permalink)
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Yea you might want to eat a bit more depending on your size. What is your height and weight, and what type of muscle/frame do you have right now?

im 186cm and i weight around 81kg i would to be 77kgrams!
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Old 04-14-2009, 12:20 PM   #6 (permalink)
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I would still say eat a little more. Your calories should be at least around 3k to let your body recover the way it needs to from the extensive training. I think you should add in a salad for the first snack of the day using spinach leaves, blueberries, feta cheese, some almonds, and a light dressing. You can cut in those apples and throw it in there too, actually.

So, more calories, and more veggies.
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Old 04-14-2009, 02:17 PM   #7 (permalink)
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Originally Posted by wukkadb View Post
I would still say eat a little more. Your calories should be at least around 3k to let your body recover the way it needs to from the extensive training. I think you should add in a salad for the first snack of the day using spinach leaves, blueberries, feta cheese, some almonds, and a light dressing. You can cut in those apples and throw it in there too, actually.

So, more calories, and more veggies.
mmhh the last time who i have increased my caloric intake to 3500kcal i've increased my weight to 85kg

i want to eat peaceful and moderate in portions and cut my weight to remain in category

so:

i add 20gr of almonds in snacks and cheese at lunch ok? i will cut the same?


thanks
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Old 04-14-2009, 02:29 PM   #8 (permalink)
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Quote:
Originally Posted by VENOM-THAI View Post
mmhh the last time who i have increased my caloric intake to 3500kcal i've increased my weight to 85kg
Were you still training 5-6 times a week when this happened?

Quote:
i want to eat peaceful and moderate in portions and cut my weight to remain in category

so:

i add 20gr of almonds in snacks and cheese at lunch ok? i will cut the same?

thanks
Yeah that'd be good, I'd suggest throwing in a few handfuls of almonds during that snack with the apple, and then before bed you should eat some cottage cheese and some peanut butter.
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Old 04-14-2009, 09:34 PM   #9 (permalink)
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Quote:
Originally Posted by wukkadb View Post
Were you still training 5-6 times a week when this happened?

-yes, but 3 times week muay thai e 2 time weight training taking a creatine supplements


Yeah that'd be good, I'd suggest throwing in a few handfuls of almonds during that snack with the apple, and then before bed you should eat some cottage cheese and some peanut butter.
okay men!
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Old 04-14-2009, 10:06 PM   #10 (permalink)
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Quote:
Originally Posted by VENOM-THAI View Post
mmhh the last time who i have increased my caloric intake to 3500kcal i've increased my weight to 85kg

i want to eat peaceful and moderate in portions and cut my weight to remain in category

so:

i add 20gr of almonds in snacks and cheese at lunch ok? i will cut the same?


thanks

Listen to wukka hes a well educated mofo on the subject

jesus, i'd execute kittens to be 2 inches taller and a lean 187lbs : /
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