Planning my 5s diet

[boggy]

5s have come and between last 10s workouts and first of 5s a bit too much fat too.So I remembered Bryan sayng that when 5s approach carbo should go down while protein should go up.This is what I'm planning to eat (mother permitting i.e buying) during the whole day.

Protein Sources:
550 ml skim milk (protein enriched 4%prot 0,1%fat)
400g lean meat (I assumed an average of 22%Prot 5%fat)
200 ml egg white (11% prot)
40g protein powder (85% prot)
100g low fat cottage cheese (11%prot 4%fat)
100g. tuna (22% prot I assumed 0 fat for convenience)
1 whole egg (6,6g prot 4,5g fat)
(3 times a week salmon will substitute tuna)

Carbo sources:
550 ml skim milk (5%carb)
100g low fat cottage (2,5%carb)
lettuce (I counted 9g carb)
1 big tomato (9g carb)
120g coked vege like broccoli,zucchini or beans (9g carb)
100g basmati rice (78%carb 8% prot)
2 apples (36g carbo)
35g honey or 90g 100%fruit Jam or 30g Ovomaltine (approx 27g carbo)

Fat sources:
400g lean meat (assumed 5% fat)
100g low fat cottage (4%fat)
35g oil
30g natural peanut butter or 30g toasted peanuts (approx 15gfat assumed carbo and prot 0 for convenience but they are not so low..)
1 whole egg (4,5g fat)
(salmon can substitute 11g of oil)

I didnt check yet but these should give me around 2400-2500 Kcal (my weight is 65kilos) 30%fat 35%prot 35%carbo.
What do u say?
Also I have to plan post w/o too..

THX for the feedback friends.

 

[Aaron_F]

Quote[/b] ]550 ml skim milk (protein enriched 4%prot 0,1%fat)
400g lean meat (I assumed an average of 22%Prot 5%fat)
200 ml egg white (11% prot)
40g protein powder (85% prot)
100g low fat cottage cheese (11%prot 4%fat)
100g. tuna (22% prot I assumed 0 fat for convenience)
1 whole egg (6,6g prot 4,5g fat)
(3 times a week salmon will substitute tuna)

Ok
If your milk was protein enriched, I would think it would be a site more than 4% protein, as even normal non-fat milk is about 3.3-3.9g/100g, tuna is slightly higher than 22% protein as well from memory (and around 1-2% fat)
Lean meat (well with that low a % fat) would be higher protein than that, potentially between 25-30+%/weight.
How big are you? because that will workout to be a relatively significant amount of protein, (you will only need1gm/lb protein, potentailly if you are young enouhg to have your mother buying for you, 1.5g/lb). Even at your low estimate for some of these the protein intake is 227g, plus the amount available thru the veges. You will be close to 300g protein all up, with the correct values added in.

Otherwise for a low carb diet its pretty good.

 

[boggy]

I'm 21 weight 65kg. height 167 cm.

I'm sure my milk is 4%prot because is reported on the bottle,
tuna is 24% not22 I know but that is the only understimation.
For lean meat I cant be sure but every site or paper I checked reports Italian meat(lean cuts) to be not over 22% prot except for Bresaola that is 34%.
I also took in account the 8% prot from rice ignoring veges;
if u consider that I wiil have to drop some prot source almost every day for a reason or another (when mummy saw 400g meat on the diet plan paper her face turned white....) u see that I will end having around 200g protein daily.

My only problem are carbo because my gut cannot handle cereals (rice is the most bearable) and also I cannot mix fruit and casein (milk cottage cheese protein powder ecc.) in the same meal.All these leave me few carbo sources and not llong time released.

Anyway a big question is: will this plan be dangerouse for my health in long term?Should I change smth?

 

[stevie]

i doubt that the diet you suggest will be dangerous to your health. it actually looks pretty decent. You are only 65kg, so you probably dont really need that much protein, but i doubt it matters.
providing you train well, and monitor your progression, you should do fine on this diet.

 

[micmic]

Quote[/b] ]Anyway a big question is: will this plan be dangerouse for my health in long term?Should I change smth?

If *your* diet is dangerous then I should have already been dead At your age I was 24/7 on coke, coffee, pizza & potato chips, while you're already fine-tuning your macronutritients. If you stick with such choices and you continue to search & learn, you'll be doing better than 99% of the general population.

 

[boggy]

Thanks for encouragements

I'm trying to do the best I can with my diet and training but it seems theres something wrong because I dont manage to add lean mass.I switched to this high protein diet because before I was around 50carb 25fat 35prot and I havent seen results (only a bit of fat when the metabolic demand of training went down i.e. at the end of 10s).
I started 15s at 64kg and his morning(2nd 5s day) I was 64,9kg so I will try high pro and low carb hoping to gain mass without pack fat..

I will post results at the end of 5s (hopefully before..)