Critique my diet please

[Eric S. Jensen]

wake up 8 am
2 bottles of water

Cal Fat Carb Pro

10 am- 2 Slices whole wheat toast 220 4 36 14
Natural PB 180 16 6 7


12-1pm- Functional Interval Training

1 pm- Low Fat Chocolate Milk 320 5 54 16

3 pm- Chicken Breast(250g) 284 6 0 43
Brown Rice 220 3 44 5

5 pm- Apple 80 0 18 0
Almonds(1/4c.) 210 19 6 7

6-7pm- Functional Interval Training

7pm- Low Fat Chocolate Milk 320 5 54 16

8:30pm- Chicken Breast(250g) 284 6 0 43
Brown Rice 220 3 44 5

11pm- String Cheese 80 6 0 7
Almonds(1/4c.) 210 19 6 7

TOTALS- 2,628 Calories

FAT- 86g
CARBS- 268g
PRO- 170g

Height- 6ft
Weight- 183lbs (Jan 22)
Basal Metabolic Rate- 1,951 Cal

My goals
-Get down to about 175lbs, but keep current Lean body mass.
-I would like to lean out a little more, but my primary goal is keeping my energy levels high especially on days where I train twice.

On days where I only train once I was planning on eating just a protein fat meal around 12:30pm and also cut the milk.
Probably chicken and almonds.

Totals
Cal- 2,802
Fat- 106g
Carb- 220g
Prot- 204g

Thank you

[Laura Kurth]

You do not eat a single vegetable?

My suggestions -

1. eat vegetables
2. Lose the toast
3. Lose the chocolate milk

Not saying you need to cut down your calories further, but I suggest you move away from such a carb heavy diet if you are looking to drop fat. You could drink regular milk post workout, but I suggest no milk at all to be honest - for the purposes of losing fat, you might want to avoid liquid calories.

So.. perhaps revise to:

breakfast - eggs, maybe some meat, bunch of veggies

lunch - big salad with meat, olive oil/vinegar dressing, maybe a fruit

dinner - meat & veggies, I guess you could keep a half a cup of brown rice if you wish

Basically try keeping your calories the same for a few weeks but ditching the bread & chocolate milk. Eat a lot of meat & veggies, 1-2 fruits per day, nuts, oils, butter etc. and limit or cut out the starches.

Just my 2c

[Laura Kurth]

Also, why are you training 2x a day? Not that you SHOULDN't just wondering if there was a reason, and how long you have been doing crossfit? twice a day can be a recipe for disaster in the wrong hands.

[Amber Mathwig]

Eric, to the Crossfit Community! I am also from MN

Question - what is your lean body mass?

If you can tolerate milk, try simply switching to regular milk, instead of low-fat, you'll get more nutrients from it. Switch up your nuts too! There is life outside peanuts and almonds (and it is good).

My two main suggestions would be:

1) Cut out the bread for breakfast and have eggs and bacon instead.
2) Replace the brown rice with broccoli or some other filling vegetable. I know it's tough to get good veggies in the winter time, so utilize the freezer aisle at the grocery store!

If you have the typical male fast metabolism, you'll likely drop body fat very quickly. SEARCH and READ all the discussions on this board regarding Zone, Paleo, etc. Buy the books suggested. These boards will open your eyes to a whole new way of "dieting" that is amazing beyond words.

[Michael Carr]

I would change out your morning bread with fruit and then change out the rice you eat with your lunch and dinner for some veg. Once you do that, I think your off to a good start.

[Amber Mathwig]

Originally Posted by Laura Kurth

You do not eat a single vegetable?

Laura, no joke here, in MN - potatos are considered the one and only vegetable needed and served. Often, small restaurants only have variations of the potato. Getting my Dad to add green beans to our Christmas Eve dinner (prime rib, mashed potatos, bread) was like a 3 hour discussion.

[Laura Kurth]

haha I believe you Amber.

A few years ago I considered potatoes vegetables. I am from Ireland and potatoes were pretty much the only 'vegetable' I liked. I ate them every day. I would never eat a lettuce leaf however as I thought that was gross

However when I realised the error of my ways, I began to force brocolli and the like upon myself until I began to not mind it so much.

So I hear where you are coming from, but your geographical location is not a good enough reason to not eat your veggies

[Amber Mathwig]

Lettuce is still gross.

[Jason Scheffler]

Originally Posted by Amber Mathwig

Lettuce is still gross.

Put more dressing on it.

[Eric S. Jensen]

Laura,

Yes I do eat veggies. I'll have green beans, broc, spinach just at night though so I will add more throughout the day and cut some carbs. I just didn't type that out cause I was being lazy today and they don't have a lot of calories.

I like my carbs in the morning. But I'll cut them out in the afternoon and have just a protein and veggies.

What do you suggest post workout to speed recovery? I read a couple studies that show that chocolate milk helps speed this up.

My reason for training so much is that I am joining the Marine Corps. I want to have a first class PFT. Also I just quit my job (and not working again before I leave for bootcamp) and basically just concentrating on my physical fitness.

I started getting into crossfit almost 2 years ago. Right now I'm training at the monkey bar gym in Madison, WI. It is similar to crossfit. Here was this weeks workouts.

http://journal.monkeybargym.com/workouts/2/