Can I improve my diet?

[HUGE McBIGLARGE]

6’2. 95kg. I do 30 mins of HIIT a day in the morning and weights for about an hour a day in the evening.

I’m eating primarily for health. According to cronometer I’ve got no deficiencies in this diet (other than taste). I’m trying to keep the saturated fat low and the fibre high.

Here’s what I eat every day

Breakfast:
-500g fruit (strawberries, raspberries, blackberries, blackcurrants)
-15g pea protein
-30g macadamia nuts
-Cup of coffee

Second breakfast:
-100g oats
-50g sunflower seeds
-60g nut/seed mix (walnuts, macadamia, pumpkin, almonds, 15g each)
-300g soy milk
-20g cocoa powder (undutched)
-5g cinnamon
-20g raisins

Post workout snack:
-300g soy milk
-10g cocoa powder (undutched)
-10g gelantinised maca powder
-30g pea protein
-50g dates

Second post workout snack:
-1 egg, boiled
-1 slice of wholemeal bread

Dinner:
-700g vegetables (primarily tomatoes, carrots, sweet potatoes, onions, spinach, and loads of spices)
-200g red lentils (dry weight)
-20g EVOO
-20g apple cider vinegar (raw, with the gunk)
-100g salmon, wild caught
-400g grapefruit juice

Supplements:
-multivitamin
-black garlic extract
-500mg DHA, 500mg EPA
-400iu vitamin e
-5000iu vitamin D
-5g creatine
-5g carnitine
-10g citrulline

Total macros:
-3600 calories
-195g protein
-325g carbs
-145g fat
-22g saturated fat
-85g fibre

 

[laclark89]

6’2. 95kg. I do 30 mins of HIIT a day in the morning and weights for about an hour a day in the evening.

I’m eating primarily for health. According to cronometer I’ve got no deficiencies in this diet (other than taste). I’m trying to keep the saturated fat low and the fibre high.

Here’s what I eat every day

Breakfast:
-500g fruit (strawberries, raspberries, blackberries, blackcurrants)
-15g pea protein
-30g macadamia nuts
-Cup of coffee

Second breakfast:
-100g oats
-50g sunflower seeds
-60g nut/seed mix (walnuts, macadamia, pumpkin, almonds, 15g each)
-300g soy milk
-20g cocoa powder (undutched)
-5g cinnamon
-20g raisins

Post workout snack:
-300g soy milk
-10g cocoa powder (undutched)
-10g gelantinised maca powder
-30g pea protein
-50g dates

Second post workout snack:
-1 egg, boiled
-1 slice of wholemeal bread

Dinner:
-700g vegetables (primarily tomatoes, carrots, sweet potatoes, onions, spinach, and loads of spices)
-200g red lentils (dry weight)
-20g EVOO
-20g apple cider vinegar (raw, with the gunk)
-100g salmon, wild caught
-400g grapefruit juice

Supplements:
-multivitamin
-black garlic extract
-500mg DHA, 500mg EPA
-400iu vitamin e
-5000iu vitamin D
-5g creatine
-5g carnitine
-10g citrulline

Total macros:
-3600 calories
-195g protein
-325g carbs
-145g fat
-22g saturated fat
-85g fibre

I don’t see 195g p in those meals, Mabe I’m missing something, and 145 g f from just nuts? lol.

I don’t think those lentils mean much for protein if you don’t have rice with it to make a complete amino profile.

Personally I would add some protein and take out some fat.

 

[Fattyone]

I didn’t read the post because I’m not qualified nor do I know enough about diet for that.. but if you think you’re eating all the right things and want to take it a step farther, increase the quality.

Not all foods are created equal.

 

[HUGE McBIGLARGE]

I don’t see 195g p in those meals, Mabe I’m missing something, and 145 g f from just nuts? lol.

I don’t think those lentils mean much for protein if you don’t have rice with it to make a complete amino profile.

Personally I would add some protein and take out some fat.

About 100g of fat comes from the nuts and seeds. The rest is the salmon, EVOO, cocoa powder, and soy milk.

The lentils are about 55g protein. Pea protein about 38g.

Is the fat excessive? About 30% of my calories comes from fat.

The amino acid which are the lowest are cystine and methionine, so maybe some rice would help. Thanks.

 

[Trainedbytylerlofthouse19]

So what exactly are you wanting? Same macros but different food or an improved diet for a certain goal?

 

[HUGE McBIGLARGE]

I didn’t read the post because I’m not qualified nor do I know enough about diet for that.. but if you think you’re eating all the right things and want to take it a step farther, increase the quality.

Not all foods are created equal.

You mean sourced from better places etc?

 

[Evom1]

Swap out a good chunk of your protein sources for steak and ground beef for starters.

 

[HUGE McBIGLARGE]

So what exactly are you wanting? Same macros but different food or an improved diet for a certain goal?

To be as healthy as I can. I would go full Bryan Johnson and calorie restrict, but I get way too hungry as it is already.

Swap out a good chunk of your protein sources for steak and ground beef for starters.

I’ve never found anything to suggest significant health benefits from red meat. And the heme iron and TMAO puts me off.

Speaking of TMAO, apparently carnitine can raise it. Guess I’m dropping that lol

 

[Fattyone]

You mean sourced from better places etc?

Yes. If health is your priority food quality should matter. Organic foods, foods from local farmers, etc.

 

[Benf15harp]

Im glad I don’t keep track of my calories because I probably eat a minimum of twice as much what’s on your list and if that’s 3600 cals …holy sheeit

 

[laclark89]

To be as healthy as I can. I would go full Bryan Johnson and calorie restrict, but I get way too hungry as it is already.


I’ve never found anything to suggest significant health benefits from red meat. And the heme iron and TMAO puts me off.

Yea I hear that. I have usually follow a low fodmap diet, but have been eating more like a Mediterranean/ pescatarian diet lately similar to yours but with less nuts and fruit and more protein from fish and eggs.

I know u get some micro nutrients from the fruit but a lot of sugar, that I don’t think does much or anything to increase muscle glycogen?

 

[HUGE McBIGLARGE]

I know u get some micro nutrients from the fruit but a lot of sugar, that I don’t think does much or anything to increase muscle glycogen?

Not sure about the muscle glycogen.

I go for the fruit in the morning because I do my HIIT an hour after and I want something that digests easily, and has a lot of water.

Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality—a systematic review and dose-response meta-analysis of prospective studies

Background: Questions remain about the strength and shape of the dose-response relationship between fruit and vegetable intake and risk of cardiovascular disease, cancer and mortality, and the effects of specific types of fruit and vegetables. We conducted ...

www.ncbi.nlm.nih.gov

This study suggests 800g fruit and veg a day to be ideal. And if that applies to a 40kg woman, Ive gotta have more than that. The fruit only accounts for 250 calories, which seems like nothing.

 

[HUGE McBIGLARGE]

Im glad I don’t keep track of my calories because I probably eat a minimum of twice as much what’s on your list and if that’s 3600 cals …holy sheeit

lol yeah before I calculated it all I honestly thought I was eating about 2300 calories a day and about 110g of protein. I’ve been losing body fat as well which perpetuated the idea.

Keep in mind that most of my calories comes from lentils, nuts, seeds, and oats. So I’m probably not absorbing as many calories compared to if I was eating more easily digested calories like meat or rice