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lmicehoc
06-16-2009, 02:08 PM
want to bulk but I am studying for the bar and I only have a chance to work out 3 times a week. I am 6 feet tall and weigh 170. I am doing a grab bag diet. Please let me know what I should add or take out of this diet in order to get some pretty good clean gains. Tx

Breakfest

Option 1
3 whole eggs + 3 egg whites
1/2 cup Raisin Bran +
1/2 cup low-fat milk
Option 2
2 scoops whey protein
1 medium banana
Option 3
3 whole eggs + 3 egg whites
1 cup oatmeal
Option 4
Western Bagel’s Perfect 10 Bagel
Healthy Grain + 1 Tbsp. light cream
cheese
1 cup low-fat milk
Option 5
3 whole eggs
1 slice low-fat American cheese
3 slices Jennie-O Extra Lean
Turkey Bacon
1 cup oatmeal

Morning Snack

Option 1
1 cup low-fat cottage cheese +
1 cup sliced pineapple
Option 2
1 scoop whey protein +
1 cup oatmeal
Option 3
4–6 oz. plain low-fat yogurt
1 Tbsp. peanut butter
Option 4
1 cup low-fat cottage cheese
6 whole-wheat crackers
1 Tbsp. peanut butter
Option 5
Turkey rolls:
2 slices turkey deli meat
2 slices low-fat American cheese
1/4 avocado
1 Tbsp. light mayo
Layer one slice cheese on one slice turkey,
spread mayo on cheese, layer on avocado;
roll meat and cheese around avocado.

Lunch

Option 1
4 slices roast beef +
2 slices whole-wheat bread
1 cup broccoli
Option 2
1 can albacore tuna +
2 slices whole-wheat bread +
1 Tbsp. fat-free mayo
Option 3
4 oz. 95% lean ground beef +
1 slice low-fat American cheese +
1 whole-wheat hamburger bun
Option 4
1 can albacore tuna +
1 Tbsp. light mayo +
1 large whole-wheat pita pocket
Option 5
1/2 can (3 oz.) albacore tuna
1/2 cup low-fat cottage cheese
2 cups mixed green salad +
2 Tbsp. olive oil/vinegar dressing
1 cup blueberries

Afternoon Snack

Option 1
1 cup low-fat cottage cheese +
2 Tbsp. salsa
Option 2
2 sticks light mozzarella
string cheese
Option 3
2 oz. beef jerky
Option 4
1 oz. fat-free cheese (Swiss,
cheddar or Monterey Jack)
2 slices turkey deli meat
1 oz. mixed nuts
Option 5
4 oz. shrimp +
1 Tbsp. seafood cocktail sauce

Dinner

Option 1
8 oz. top sirloin
1 cup broccoli
2 cups mixed green salad +
2 Tbsp. olive oil/vinegar dressing
Option 2
9 oz. tilapia
10 asparagus spears
2 cups mixed green salad +
2 Tbsp. olive oil/vinegar dressing
Option 3
8 oz. chicken breast
1 cup sliced zucchini
2 cups green salad +
2 Tbsp. olive oil/vinegar dressing
Option 4
9 oz. farmed Atlantic salmon
1/2 cup mixed frozen veggies
2 cups mixed green salad +
2 Tbsp. olive oil/vinegar dressing
Option 5
Chili Con Carne:
6 oz. lean ground beef
3.5 oz. canned diced tomatoes
with chiles
1/4 medium onion

Before Bed Snack

Option 1
1 cup low-fat cottage cheese +
2 Tbsp. roasted flaxseeds
Option 2
1 scoop casein protein
1 Tbsp. peanut butter
Option 3
1 cup low-fat cottage cheese
1 Tbsp. peanut butter
Option 4
2 oz. fat-free cheese (Swiss,
cheddar or Monterey Jack)
2 medium celery stalks +
1 Tbsp. peanut butter
Option 5
1 scoop casein protein +
1 Tbsp. flaxseed oil

ON WORK OUT DAYS

Preworkout Meal

Option 1
1 scoop whey protein
Option 2
1 scoop soy protein
Option 3
1/2 scoop whey +
1/2 scoop soy protein
Option 4
1 scoop mixed protein powder
(whey, casein, milk, soy or egg
protein)
Option 5
Low-carb ready-to-drink
protein shake

Post Workout Meal

Option 1
1 scoop whey protein +
1 scoop casein protein
1/2 medium plain bagel + 1 Tbsp. jelly
Option 2
1 scoop whey protein +
1 scoop casein protein
1 large slice angel food cake
Option 3
1 scoop whey protein + 1 scoop
casein protein + 20 oz. Gatorade
Option 4
1 scoop whey protein +
1 scoop casein protein
40 jelly beans
Option 5
1 scoop whey protein + 1 scoop
casein protein + 1 scoop Vitargo

Unreal
06-16-2009, 02:23 PM
We we need numbers. Macros please.

lmicehoc
06-17-2009, 07:37 AM
I am 6 feet tall and currently weight 170.

Optimum08
06-17-2009, 08:38 AM
macros=macronutrient breakdown, not your height and weight.

and do you want opinions on which options you should choose for each meal or opinions on the types of foods in each of the options?