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Old 08-26-2011, 04:42 AM   #1
Ryan R Johnson
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Critique Sample Diet

I may need to overhaul my died. been paleo for awhile but am open to suggestions. Heres a one day sample on a workout day. i pretty much eat the same everyday.

7 am -Espresso. Turkey burger and 2 eggs (or 4 egg omelet). 3g fish oil. 5,000 IU Vit D.
*sip on VITACOCO coconut water all day.1 gallon of water a day. and snack on almonds

10 am Whey protein shake (sometimes with blueberries)

1230- Chicken breast with broccoli or asparagus

preworkout Whey protein w/ bluesberries. Coconut water, honey . Creatine Mono, Beta alanine, Cup of espresso.

post workout. chicken breast (or whey shake) with Sweet potato, and fruit.

dinner 8 pm- chicken, steak, or turkey burgers. with green veggies.

Thats pretty much it. any ideas if i should change anything?
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Old 08-26-2011, 06:59 AM   #2
Renee Lee
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Re: Critique Sample Diet

what is your goal, what are your stats, what are you trying to accomplish, how many days do you train, how is your sleep?
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Old 08-26-2011, 08:05 AM   #3
Spencer James
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Re: Critique Sample Diet

I gallon of coconut water? If I tracked down these nutrition facts correctly, this is what you're consuming for one 8.5 ounce serving:

NUTRITION FACTS
Serving Size: 8.5 ounces
Calories: 45
Total Fat: 0%
Saturated Fat: 0%
Sodium: 30 mg, 1%
Carbohydrates: 11 grams
Fiber: 0%
Sugars: 11 grams
Protein: 0 grams

So there are 128 ounces in a gallon... 128/8.5 = 15 .. 15 * 11 = 165 grams of sugar from coconut water. If you're cracking the coconuts open to get all of that water yourself, that might be one thing, but just tipping back a gallon each day seems excessive to me unless you do a ton of distance work or are working in construction or something.
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Old 08-26-2011, 11:50 AM   #4
Ryan R Johnson
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Re: Critique Sample Diet

Haha not a gallon. a Liter. but i live in the tropics and i find it hydrates me well.

im 6'3" 195 lbs. i do crossfit or Brazilian Jiujitsu almost every day. looking for strength gain mainly. and leanness. im about 10% BF now.
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Old 08-26-2011, 12:46 PM   #5
Christen Holloway
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Re: Critique Sample Diet

Wheres the dessert? Other than that, seems like a sound diet.
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Old 08-26-2011, 02:07 PM   #6
Zane Jones
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Re: Critique Sample Diet

Quote:
Originally Posted by Ryan R Johnson View Post
im 6'3" 195 lbs. i do crossfit or Brazilian Jiujitsu almost every day. looking for strength gain mainly. and leanness. im about 10% BF now.
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Old 08-26-2011, 08:44 PM   #7
Davis Hart
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Re: Critique Sample Diet

It looks like you're not consuming much fat and you're eating a lot of whey. In general, I prefer real food to supplements because you get all the other vitamins and minerals in food as well as the satisfaction of eating! I would load a few days of your diet to fitday or another similar site to get a breakdown. My guess is that you can drop the whey and increase vegetable consumption as well as shift to some fattier meats (or avocado, coconut milk, etc.) to good effect. Shooting for 40% fat, 30% protein and 30% carbs is generally a good rule of thumb.

Of course, posting your goals will get you more useful responses as well.
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Old 08-31-2011, 01:50 PM   #8
Ryan R Johnson
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Re: Critique Sample Diet

thanks for the advice everyone. I am cutting back on the coconut water to postworkout only, and am adding some more complex carbs (im sure my protein levels are high enough). Im going to eat more Tubers, and although its not paleo, im adding some steel cut rolled oats.

still not ready to give up my shakes haha. those are my dessert.

my goals are like everyones, increased strength and leanness.


thanks.
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