Week Nutrition Diary: Critique Please

[pinkpink]

Hello  

Please all you fitness buffs! How can I improve to get stronger

Working to Increase Muscle Strength by lowering body fat (currently at 27%)

Here is a look @ my weekly diary:

WEEK JAN31 - FEB 6	BREAKFAST	LUNCH	DINNER	SNACK
SUNDAY 2.5 L Water	1 scoop greens + hemp ½ frozen banana 1 scoop lifetime protein ½ cup soy milk COFFEE	½ cup brown rice Tofu + Snow Peas Cooked Cabbage 1 tbspn Chickpea Curry 1 Pillsbury Vday Cookie	½ cup quinoa 1 cup Chicken Curry 1.5 cups cabbage	Activia Yogurt 1 hot water + instant oat Handful Grapes
MONDAY 2.8 L	2 slices chia toast 140 cal peanut butter COFFEE Post Workout: Shake	Lettuce Sunflower Seeds 1 tbs 3 oz Grilled Chicken Cherry Tomato Onion drizzle balsamic oliveoil	2 cups cook wheat pasta tomato sauce spinach minced meat	Green Tea Activia Yogurt 2 red apples Chamomile Tea
TUESDAY 2.5 L	Hot Water Instant Oats Flavor: Quaker Protein Maple ½ Banana Coconut Shreds COFFEE	Bowl Clear Broth Ginger Black Pepper Boil1 Meat DrumStick	Romaine Lettuce 2 oz Grilled Chicken sliced 1 med pear+orange Rasberry Vinagrette	1 granola bar 3g sugar 16g protein 5 ritz cracker+ 1oz cheddar 1 tsp hummus + red pepper Tetley Tea
WEDNESDAY 4 L	1 Toast + hummus ¾ cup Cottage Cheese COFFEE	1/3 cup Quinoa 1 Cup Chickpea Curry 2 cups mince green beans 1 Activia Yogurt	2 whole wheat Rotis 2 Grilled Mini Wings 1 Cup Lentils 2 cup mince green beans	Blend: Coconut Water Greens + Scoop Ice Granola Bar Red Apple 2 mini oranges
THURSDAY 3.4 L	2 slices toast peanut butter ¾ cup cottage cheese Post Workout: Shake	1/3 cup couscous 1 cup tofu spinach leaf green tea	2 whole wheat roti 1 cup lentils 2 cup cooked greens 1 oz cheese	90 cal lemon fibre1 bar 50cal chocolate jello 4 strawberry coconut sprinkles
FRIDAY 4.2 L	½ cup almond milk ¾ cup cottage cheese 1cup strawberry+½ ban. SMOOTHIE	3 oz Grill Salmon 1 cup broccoli 2 cups lettuce mini bococcini	2 oz salmon ¼ cup Pasta ½ cup FenuGreek ¾ cup cottage cheese	160cal natural bar Skim Vanilla Bean Latte Chamomile Tea
SATURDAY 3 L Water	2 BUCKWHEAT FROZEN WAFFLES Peanut Butter + Butter COFFEE	Pre workout: 1 Activia Greek Yogurt teaspoon granola Post Workout: 1 scp protein +n Berry kids portion life cafe	QUINOA 1 CUP TOFU 2.5 CUPS CELERY TOMATOES Green Tea+1 tspn honey	6 OZ. GRILL BREAST ROMAINE LETTUCE 1 tbp SWEET POTATOE ACTIVIA YOGURT RED APPLE

[SunsetRunner]

All in all looks pretty clean to me.

To lean up, suggest adding in 2 more 'snacks' between your main meals.  Sounds counter intuitive but eating every 2-3 hours is actually better for you.  Whatever is handy....nuts, fruit, extra veg....can suggest other things if you like.

In more general sense, how's your overall current state?  Overall weight goal or status?  (losing, gaining or holding steady?)  Change over time can sneak up on you.  What exercise are you doing?  I see 'Post Workout Shake' in a couple places.  3 parts to the fitness/nutrition equation which food+exercise+sleep - the 3 work together.

In your case, your nutrition looks pretty good.  Next up, exercise....type, intensity and duration.

Nutrition can be the hardest part for some so you're doing great there!  If bodyfat is stuck, I'd add in the 2 extra meals and focus on the exercise part. 

[PaleoCrossfit]

Overall looks good to me. However, like the previous poster said, I'd suggest adding a snack between breakfast and lunch.

Also, on another note, your snacks seem to be fairly high in sugar. I'd suggest adding some nuts, maybe a small can of tuna, broccoli and hummus, etc.

[PaleoCrossfit]

Also, GREAT job at logging your food!!!

[VivisFitbit]

Completely agree, eat every 2 or 3 hours is healthier.. always taking care of what you eat.