Diet help

[Austin]

I tried looking at the Dinner Calculations on top but couldn't get them to total together. Plus that pdf file Josh made looked really nice.

Ok so I'm 27 Male 6'1 and 195lbs so my calorie intake should be 2080? Is that a normal day or a work out day ?

I was curious if you would help me figure what I am intaking and what i am lacking.

First problem is I eat about the same on the days I work out or rest.

Wednesday:

Breakfast 9am
-one banana
-one container yoplay blueberry lite yogurt
-two glasses of water (average size glass)

Lunch 12noon
-One whole chicken breast grilled /w vegetable stir fry table spoon tereyaki sauce
-three glasses of water

Snack 2pm
-One Ham sandwich w/ mustard and whole grain wheat bread sugar free
-One zesty Pickle
-two glasses of water

Second Snack 4pm
-About 2 cups of fresh grapes
-Banana
-two glasses of water

Dinner 8pm
-salad w/ ranch
-chicken fried steak w/ gravy
-French fries w/ ketchup
-three beers shiner bock

Late Snack 1am
-one can of fruit peaches
-one glass of water

Thursday

Breakfast 9am
-one banana
-one container yoplay lite yogurt
-two glasses water

Lunch 1pm
-Whataburger Hamburger normal buns, mustard, meat, lettuce, tomato, pickles, onions.
-French fries w/ ketchup.
-large red power aid or chocolate shake

Snack 3pm
-cup of grapes
-two glasses of water

Dinner 8pm
-grilled beef tenderloin /w A1 sauce tea spoon
-1 1/2 cups cooked green beans
-1 glass cranberry juice
-1 glass chocolate milk
-3 glasses water


Late night 1am
-one can of fruit pears
-one glass of water

[bsb4tyke]

i think that the 2080 calories is on a normal day to maintain your weight.

[bellavus]

It looks like to me that you need to incorporate more protein in your diet, especially at breakfast. Try some PB on whole wheat toast, a handful of almonds, or turkey or soy bacon.

It also appears that you are eating too many servings of fruit in a day. Try incorporating more veggies in your diet.