Need a a bit of help with my poor diet.

tim18 · 05-06-2008, 04:06 PM

If someone on here can help me make a quick diet i would greatly appreciate it. I finished bulking and am in my cutting phase right now. Here are my stats.
Height: 5'8
Weight: 166
BF: 17% (dont even look 17%. Most of my weight is in my lower region.)
RMR: 1,752 (calories) (Took a test online. My RMR doesnt include activity level)
I am moderately active and get about 1-3 hours of exercise per day.
Here is a sample diet from last week

7:30 2 cups cerial (shreaded wheat), 1 cup skim milk - (480 calories)
10:00 Half turkey sandwich on whole wheat bread - (180 calories)
12:00 Half ham sandwich on whole wheat bread, 2 cups skim milk - (360 calories)
2:00 Half ham sandwich on whole wheat bread - (180 calories)
4:00 8 egg whites, rice patty, tablespoon olive oil - (300 calories)
6:00 2 Tbsp Peanut butter , 1 cup skim milk - (270 calories)
9:00 Large salad w/ 1 tbsp olive oil, 6oz chicken breast - (400 calories)
11:00 2 cups skim w/ 1 scoop milk protein isolate (280 calories)

TOTAL- 2450 Calories

That is my sample diet, some of the food items i had to estimate the calories but this overall is my average diet. Up until 2 is the same every day but after 2 (when i get off of school and i ate my mom packed lunch

) it changes. I am willing to change my diet to anything. My mom doesnt make quality dinners alot so im often out to fend for myself. If you can help me i would appreciate it.

**Kaboom** · 05-06-2008, 04:37 PM

First off why all the milk.Hope you dont think youre getting all your protein from there.Skim or whole it has the same amoun of milk sugar in it.Ditch the milk.Add in a protein shake or 2

**Kaboom** · 05-06-2008, 04:38 PM

All thaqt bread isnt good either even though its whole wheat till not good for you to eat that much

tim18 · 05-06-2008, 04:56 PM

Alright ill keep that in mind. What would you suggest instead of bread? Also is the milk sugar really that bad? i hard it is slow digesting so i dont really worry about it. Would someone be able to write out a diet for me to follow?

**Kaboom** · 05-06-2008, 05:15 PM

You have wrote down nothing but calories there is alot more to it than that.You need to know how much protein,how many carbs and how much fat you are takin in.At 166 lbs you need at least 180 grams of protein and around 350 carbs.
Good carb sources are oatmeal(my fav),sweet potatoes,brown rice and whole wheat bread but not alot.maybe one serving a day.
Your protein can come from chicken,tuna in water,turkey,shrimp and fish like tilapia and salmon.All baked or grilled of course.A good quality fat source would be almonds.Youre eating too late into the night also unless you stay up until 1am every night.Ok I reread the last meal is a shake thats not to bad but mix your caisien powder with water instead of 2 cups of skim milk.

**Kaboom** · 05-06-2008, 05:17 PM

Dont forget your dark green veggies like broccolli,romaine lettuce,asparagus and stuff.