EvilEye's Log

[Evil Eye]

I'm not going to post everything I eat since I mainly eat the same things for most of the day. I'm hoping that someone can review what I eat and offer up suggestions.

Meal1

• 3 egg whites/1 egg omelet encrusted in wheat germ, with canadian bacon and 1 slice american cheese

Meal2

• 1 packet instant oatmeal (usually Quaker date, raisin and walnut)
• 1 medium Fuji apple

Meal3

• 1/2 cup almond/cashew nut mixture (raw, no salt, no roasting, nothing!)
• 1 banana

Meal4

• 2 cups romaine, green leaf, and red leaf salad with carrot slices
• 2 tblsp chipotle ranch dressing

Meal5-post workout

• 12oz organic skim milk
• 2 scoops ISO PURE protein powder

Meal6

• 1 main protein (usually fish, chicken or beef)
• 1 cup broccoli or green vegetable, steamed
• 1 complex carbohydrate, usually brown rice

[KitKat]

I'm not going to post everything I eat since I mainly eat the same things for most of the day. I'm hoping that someone can review what I eat and offer up suggestions.

What's your goal?

[Evil Eye]

My main goal is strength. I've never been a big guy and I don't see myself ever getting huge. Having said that, I would like to have good muscle definition.

[KitKat]

My suggestions are in yellow

Meal1

• 3 egg whites/1 egg omelet encrusted in wheat germ, with canadian bacon and 1 slice american cheese

Turkey bacon/ low fat cheese or cottage cheese

Meal2

• 1 packet instant oatmeal (usually Quaker date, raisin and walnut)
• 1 medium Fuji apple

Remove the apple (all sugar and water) and add protein powder

Meal3

• 1/2 cup almond/cashew nut mixture (raw, no salt, no roasting, nothing!)
• 1 banana

That is a LOT of fat and sugar. I'd eliminate the banana. If you want to keep fruit (sugar) in your diet keep it with the oatmeal, either the banana or apple.
IMO I don't think mixing high amounts of fat (from the nuts) along with sugar is a good combo. The nuts should be sufficient enough, lots of calories in 1/2 cup.

Meal4

• 2 cups romaine, green leaf, and red leaf salad with carrot slices
• 2 tblsp chipotle ranch dressing

Add tuna or chicken breast

I might also suggest switch meal 2 for meal 1. Eat your carbs earliest and taper through the day.

[Evil Eye]

Thank you! I have a few questions but have to run off to a meeting. I appreciate your help!

[Evil Eye]

My suggestions are in yellow


Turkey bacon/ low fat cheese or cottage cheese


Remove the apple (all sugar and water) and add protein powder

That is a LOT of fat and sugar. I'd eliminate the banana. If you want to keep fruit (sugar) in your diet keep it with the oatmeal, either the banana or apple.
IMO I don't think mixing high amounts of fat (from the nuts) along with sugar is a good combo. The nuts should be sufficient enough, lots of calories in 1/2 cup.

Add tuna or chicken breast

I might also suggest switch meal 2 for meal 1. Eat your carbs earliest and taper through the day.

So are you suggesting I replace the canadian bacon with turkey bacon? Oh and the cheese is made using 2% milk, but I'm not sure that it would be "low fat".
Nuts may have lots of calories, but not a lot of substance. Any thing I can add to this meal or something to replace the banana?

[KitKat]

So are you suggesting I replace the canadian bacon with turkey bacon? Oh and the cheese is made using 2% milk, but I'm not sure that it would be "low fat".
Nuts may have lots of calories, but not a lot of substance. Any thing I can add to this meal or something to replace the banana?

Yes, replace canadian bacon with turkey bacon. OR compare fats, I know there is some candian bacon that is pretty low fat, it might be considerable to turkey bacon. I guess research it.
2% cheese is not low fat.

Nuts have a lot of fat calories which are substance. A fat gram is 9 kcal compared to a protein or carb which only has 4. Fat should keep you fuller longer and if it doesn't it means that your body probably uses carbs as your main fuel source when not training. If you want to lean out you want to change the way your body uses fuel as a source. You shouldn't need to add anything to the nuts....1/2 a cup of almonds sliced is 288 kcal, 1/2 cup peanuts is 427, 1/2 cup cashews is 390kcal. But if you add anything I'd probably stick with f/f cottage cheese or maybe a s/f protein shake.

[Evil Eye]

Thank you again. I'll likely add a protein shake, then.

[SarahPT]

Good food choices. You may want something with a little more substance pre workout, like meat with a starchy carb.

[laurie]

looks good. the only thing i would say is:
"1 packet instant oatmeal (usually Quaker date, raisin and walnut)"

*those packets they add sugars,
u could get plain oats and throw in some nuts on ur own and not have the added sugars they put in.