Please take a look at my diet and comment

[loonik]

Today this is what i ate:
breakfast at 6am-3 cups oatmeal with half a cup of chopped pineapple
also had a P&J sandwich with whole wheat bread (3g fiber per slice) with 2 tablespoons peanut and 1 tablespoon of strawberry jelly and i chugged this all down with half a glass of chocolate milk.
snack at 10am-one small apple and 20 baby carrots.
lunch at 1pm-3 steak tacos with white tortillas along with a glass of chocolate milk. I also had 3 cracker honey grahams.
snack at 4pm- around 45 small grapes and a banana.
dinner at 6pm- small tuna salad.(more than a can of tuna salad)
snack at 8pm- glass of chocolate milk. <<< i love chocolate milk

Some info about myself. I weigh 146 pounds. I am 18 years old. I lift weights three days a week for 1 hour. I do full body workouts, and i always train my abs on my lifting days.
I am currently doing supersets, with little resting time in between circuits.
I run 3-4 days a week, on non-lifting days. I make sure to run at least 16 miles a week. I do only HIIT when I run. I just want to see if my diet is good or not. This is generally what i eat everyday. Although i always eat a different lunch.

[Robyn923b]

Originally Posted by loonik

Today this is what i ate:
breakfast at 6am-3 cups oatmeal with half a cup of chopped pineapple
also had a P&J sandwich with whole wheat bread (3g fiber per slice) with 2 tablespoons peanut and 1 tablespoon of strawberry jelly and i chugged this all down with half a glass of chocolate milk.
snack at 10am-one small apple and 20 baby carrots.
lunch at 1pm-3 steak tacos with white tortillas along with a glass of chocolate milk. I also had 3 cracker honey grahams.
snack at 4pm- around 45 small grapes and a banana.
dinner at 6pm- small tuna salad.(more than a can of tuna salad)
snack at 8pm- glass of chocolate milk. <<< i love chocolate milk

Some info about myself. I weigh 146 pounds. I am 18 years old. I lift weights three days a week for 1 hour. I do full body workouts, and i always train my abs on my lifting days.
I am currently doing supersets, with little resting time in between circuits.
I run 3-4 days a week, on non-lifting days. I make sure to run at least 16 miles a week. I do only HIIT when I run. I just want to see if my diet is good or not. This is generally what i eat everyday. Although i always eat a different lunch.

You LOOOVE chocolate milk and that's good, but it may not be the best diet.

Facts:

-Each cup of chocolate milk you drink has about 240 calories, of which about 80 calories are from fat.
-Each cup of chocolate milk has about 25% of fat and 25% of calcium you need per day.
- Each cup of chocolate milk has about 32g of sugar(x 2 1/2 cups of milk = 80g of sugar or 20 spoons of sugar(1 tablespoon=4g).
- Jelly is high in sugars; sugar that isn't consumed turns into fat.
- The grapes you eat have a high amount of sugar.
- Peanut butter has a high amount of protein, but also a high amount of fat.

What to do:
-Drink skim skimmed milk rather than chocolate milk.
-Eat apple slices rather than grapes(much less sugar).
-Avoid eating jelly and peanut butter; instead, eat yogurt if you can.

Hope you accomplish your goals!

[Kenny Powers]

Your diet is really good, could probably add some more to dinner, but having a big breakfast like you do is really healthy. What are your goals though? If you're trying to gain weight you should run less but if your trying to lose it you should dump some of the fatty foods mentioned by robyn.

However, keep drinking milk!!!! Milk has casein protein which builds muscles slowly but throughout the day and while you sleep. Whey protein is ideal for right before and/or after a workout (try using a 100% whey protein shake). Also peanut butter is underrated and the fatty oils it has are good for you in moderation (6-8 tablespoons in a day).

http://www.menshealth.com/weight-los...ut-butter-diet

I would recommend adding almonds (they are amazing for you), cottage cheese (ton of protein), another vegetable serving (organic spinach is good), and eggs. Also chocolate has caffeine and and can keep you up at night so don't consume it before bed.

[Fuglydude]

Originally Posted by loonik

Today this is what i ate:
breakfast at 6am-3 cups oatmeal with half a cup of chopped pineapple
also had a P&J sandwich with whole wheat bread (3g fiber per slice) with 2 tablespoons peanut and 1 tablespoon of strawberry jelly and i chugged this all down with half a glass of chocolate milk.
snack at 10am-one small apple and 20 baby carrots.
lunch at 1pm-3 steak tacos with white tortillas along with a glass of chocolate milk. I also had 3 cracker honey grahams.
snack at 4pm- around 45 small grapes and a banana.
dinner at 6pm- small tuna salad.(more than a can of tuna salad)
snack at 8pm- glass of chocolate milk. <<< i love chocolate milk

Some info about myself. I weigh 146 pounds. I am 18 years old. I lift weights three days a week for 1 hour. I do full body workouts, and i always train my abs on my lifting days.
I am currently doing supersets, with little resting time in between circuits.
I run 3-4 days a week, on non-lifting days. I make sure to run at least 16 miles a week. I do only HIIT when I run. I just want to see if my diet is good or not. This is generally what i eat everyday. Although i always eat a different lunch.

What are your goals? How tall are you? What is your body fat %?

All in all your diet is grossly lacking in protein. You're 18 years old and active. If you wanna put on muscle mass you're gonna have to eat a lot more protein and complex carbs. Your body is still growing and developing and will continue to do so until you're 25. I'd recommend around 200 g protein/day at least for you. Cut out the chocolate milk unless you wanna drink it in the AM or around WO times.

16 miles of HIIT per week is INTENSE. 16 miles/7 days is almost 3.5 kilometers of interval work PER DAY! I personally think that's nuts unless you're training for something like soccer or you're an MMA guy. Are you squatting, deadlifting? You need to be more specific with your goals before we can help.

Here's a rough critique. Can't really give you more specific pointers unless you give your specific athletic/training goals:

meal 1: 3 cups oatmeal??? Are you talking dry oatmeal prior to cooking? I have 1.5 cups for my first meal and this is a lot. 1/3 cup dry oatmeal is around 40 g or 120 cals (this info is straight of my oatmeal bags... makes sense too as 1 g carbs = 4 cal/g). 3 cups = 9 times that or approx. 1100 calories. Along w/ the other portions of this meal you're looking at 1600 cals. This is a lot for 146-pounder to consume in 1 meal! Anyways for this meal I'd go w/ 1.5 cups oatmeal and 6 whole eggs or 50 g whey isolate.

* 700-900 cals and 40-50 g protein


Meal 2: No protein in this meal. Have a gainer shake w/ skim milk (try for 700 cals at least) or 6-8 oz red meat w/ 8-10 oz of yams. Alternately just have another 6 eggs.

* 6 eggs = 35-40 g protein and ~400 calories. Meat meal = 40-50 g protein and 700+ cals.

Meal 3: Steak tortillas are okay... just replace the shell w/ brown whole grain shells. Make sure you get at least 6-8 oz of meat with everything. Have fresh fruit or veges. Dump all that processed crap.

* Not sure what the cals are in the tortilla shells or what fruit/veges you'll be having. But 6-8 oz meat = 30-40 g protein

Meal 4: Again, no protein in your meal. Have Fruit/veges whatever, but add in 6 oz of chicken and a 1-2 oz of almonds.

* Not accounting for fruit/veges. 40 g protein and 500-600 cals.

Meal 5: Tuna salad is okay here... just add lotsa veges and 1-1.5 cans tuna. Fresh fish is obviously best.

* look up values here... I have no idea off the top of my head. Fresh fish is generally 15-20% protein by weight.

Meal 6: No chocolate milk this late in the AM. Your metabolism/activity level will have little problems handling it, but have 1 cup cottage cheeze w/ fruit/veges. Add in another 1-2 oz of almonds.

* not accounting for fruit/veges. 300-500 calories and 40-50 g protein.

Overall this gives at least 3000+ calories and 200 g protein w/o meal 5 values. Altogether you're probably looking at 3500+ calories and close to 250 g protein. I'm 185-190 lbs at 5'8" 12-13% bf and my diet is pretty similar to this. I'm currently bulking.

Given your activity level you should be able to put on a fair bit of lean muscle with this diet.

[Kerpal]

3 cups of oatmeal? I can barely put down 1 cup (before cooking). It's so filling.

[loonik]

I do mostly body weight exercises for my lower body. As for my upper body, I do compound exercises like the bell bench press/inline bench press, compound rows, pull ups, dips, curls.
I want to gain upper body mass, so i will definitely include more protein in my diet. I have no problems with my weight. And i am 5 feet 10 inches.
The day i posted my eating schedule, i did not lift or run. When i do lift, I mix one scoop of whey protein(23g) with 2% reduced fat milk and I drink this before and immediately after a workout.
thanks for all the help guys!

[Fuglydude]

5'10" at 146 is pretty skinny. You're 18 so you have tons of time to develop and grow. Start early and you'll have a physique and athletic ability that everyone will envy by the time you're 25.

Even if you do wanna put on muscle on your upper body you gotta still do deads and squats. They'll make you a better overall athlete and help tremendously with back and shoulder development.

[Alle_Gory]

Originally Posted by Kerpal

3 cups of oatmeal? I can barely put down 1 cup (before cooking). It's so filling.

It's easier to eat if you don't cook it completely, so it stays a little bit harder. One of my breakfasts is two cups of plain yoghurt, and two cups of oats (uncooked). Let is soak for a little while and then mix in a couple tablespoons of maple syrup or something else to give a slight flavor.

OP, good diet but where's the good carbs? I see breakfast. That's good. But the rest of it, myself I wouldn't touch.

Are you an ectomorph/lanky or do you have a fast metabolism? You might be able to get away with simpler carbs.

[Alle_Gory]

Originally Posted by loonik

I do mostly body weight exercises for my lower body. As for my upper body, I do compound exercises like the bell bench press/inline bench press, compound rows, pull ups, dips, curls.
I want to gain upper body mass, so i will definitely include more protein in my diet. I have no problems with my weight. And i am 5 feet 10 inches.
The day i posted my eating schedule, i did not lift or run. When i do lift, I mix one scoop of whey protein(23g) with 2% reduced fat milk and I drink this before and immediately after a workout.
thanks for all the help guys!

After a workout is the best time to eat simple sugars. Hell, eat a chocolate bar (avoid high fructose corn syrup) if you want. Also, eat simple proteins like whey with it.

The sugar rush reduces the cortisol rise, the stress hormone, and replenishes your liver's short term energy storage (triglycerides).

As far as simple proteins, you need them in your body as soon as you can. Simpler is better after a workout.

[Berlex]

needs more cowbell...

[loonik]

I thought fruits did contain good carbs?

[Alle_Gory]

Originally Posted by loonik

I thought fruits did contain good carbs?

My mistake. I should have said, complex carbohydrates. They should make up the majority of your carb intake. The more active you are, the more complex carbs you should eat.

As far as fruits, yes, they are very good for you but you can't make a meal out of fruits. They're a snack/desert item.