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Moose
01-04-2003, 05:56 PM
Hello....I've been reading up on alot of people's diets here on WBB. I'm trying to cultivate my own right now. I've come up with the following. At 12 times bodyweight.....I should be taking in around 3200 calories.......but I need to lose bodyfat...and want to get alot of protien to grow....I've come up with the following diet......I will adjust the portions until I am taking in about 2800 or so calories. Please tell me what you think about the contents of the diet.....thanks. I guess I'll be aiming for around a 45/25/30 pcf ratio? Is it gonna be hard to keep carbs at 25% with all the vegetables and fruits in my diet? Thanks for any help....


Breakfast: 8:30
40g Whey w/ Water



Breakfast: 9:30
6 eggs (4 whites)
Oats (no more than 20g carbs)
Natty PB
Orange or Grapefruit
Flax
Multivitamin
10g Whey w/ Water



Meal 11:00
Turkey Cold Cuts
WW Bread
FF Miracle Whip or Mustard
Blueberries (handful)
10g Whey w/ Water



Meal 1:00
Chicken Breast
Small Salad (Greens, Tomato, Mushrooms, FF Dressing)
Apple
1tbsp Olive Oil or Almonds
10g Whey w/ Milk


Meal 3:00
Beef Pattie
Rice (and/or Beans)
Strawberries
10g Whey w/ Water


Pre-Workout 4:30
Cottage Cheese (1/4 tub)
Banana
10g Whey w/ Milk


Post-Workout 6:00
40g Whey w/ Water
Creatine
Glutamine
Dextrose (powdered gatorade or smarties)


Meal 7:00
Chicken Breast
Sweet Potato
Blueberries or Strawberries (handful)
10g Whey w/ Water


Meal 8:30
Cottage Cheese (1/4 tub)
Tuna 1/2 tin
Brocolli and/or Colliflour (steamed)
Flax
10g Whey w/ Milk?


Meal 10:00
Cottage Cheese (1/2 tub)
Tuna 1/2 tin
Banana

AJ_11
01-04-2003, 07:22 PM
Originally posted by Moose
Hello....I've been reading up on alot of people's diets here on WBB. I'm trying to cultivate my own right now. I've come up with the following. At 12 times bodyweight.....I should be taking in around 3200 calories.......but I need to lose bodyfat...and want to get alot of protien to grow....I've come up with the following diet......I will adjust the portions until I am taking in about 2800 or so calories. Please tell me what you think about the contents of the diet.....thanks. I guess I'll be aiming for around a 45/25/30 pcf ratio? Is it gonna be hard to keep carbs at 25% with all the vegetables and fruits in my diet? Thanks for any help....


Breakfast: 8:30
40g Whey w/ Water

** add the orange in this meal instead of your next one

Breakfast: 9:30
6 eggs (4 whites)
Oats (no more than 20g carbs)
Natty PB
Orange or Grapefruit
Flax
Multivitamin
10g Whey w/ Water

**you should choose the PB or Flax



Meal 11:00
Turkey Cold Cuts
WW Bread
FF Miracle Whip or Mustard
Blueberries (handful)
10g Whey w/ Water

**mustard is better for a cut. FF Mir... has too much suger



Meal 1:00
Chicken Breast
Small Salad (Greens, Tomato, Mushrooms, FF Dressing)
Apple
1tbsp Olive Oil or Almonds
10g Whey w/ Milk

**add Cottage cheese instead of the dressind (IMO, It's awesome on a salad. Also you should take out the whey


Meal 3:00
Beef Pattie
Rice (and/or Beans)
Strawberries
10g Whey w/ Water

**drop the whey


Pre-Workout 4:30
Cottage Cheese (1/4 tub)
Banana
10g Whey w/ Milk

drop the CC and replace with more whey immediatly before workout maybe add some dextrose instead of banana.


Post-Workout 6:00
40g Whey w/ Water
Creatine
Glutamine
Dextrose (powdered gatorade or smarties)

**Pure dextrose is best choice 2:1 ratio with protein


Meal 7:00
Chicken Breast
Sweet Potato
Blueberries or Strawberries (handful)
10g Whey w/ Water



Meal 8:30
Cottage Cheese (1/4 tub)
Tuna 1/2 tin
Brocolli and/or Colliflour (steamed)
Flax
10g Whey w/ Milk?

**Drop the whey


Meal 10:00
Cottage Cheese (1/2 tub)
Tuna 1/2 tin
Banana

I think that this is alot of food. And especially alot of whey. You could stand to drop some of it. Also if you are cutting try to space meals out to about 3hrs. I know that the more meals you eat is better but I think that you could drop one of the meals. Protein is good but to much will still make you add cals at the end of the day. You seem to be getting enough protein throughout the day without all that whey added. I think that you are cutting but this diet looks like a bulking diet.
Notes are in Quote and are beside stars (**)
What are you stats ( Age, Weight), goals, how long have you been training and how often do you go.

Moose
01-04-2003, 07:40 PM
AJ

I'm 28, around 275lbs. I've always been athletic, and naturally good sized, but I definitely have some BF to shed. I've been on WBB1 for 3 weeks now.

Nice critique. Thank you.

Moose
01-04-2003, 07:43 PM
Where should I put my flax? I've read here that you should try to really keep the fats down at night (although some have some before bed I noticed.) Where should I put it in?

Moose
01-04-2003, 08:14 PM
I've spaced out my main meals to 2 1/2 hours here.....and I've replaced a meal......where I will choose one or the other as my 2:30 meal (probably the turkey cold cut on ww)....



Breakfast: 8:30
40g Whey w/ Water
Orange or Grapefruit


Breakfast: 9:30
6 eggs (5 whites)
Oats (no more than 20g carbs)
Natty PB
Multivitamin
10g Whey w/ Water


Meal 12:00
Chicken Breast
Small Salad (Greens, Tomato, Mushrooms, 1/4 tub Cottage Cheese)
Blueberries
1tbsp Olive Oil or Almonds


Meal 2:30
Beef Pattie or Lean Beef
Brown Rice (and/or Beans)
Strawberries

OR

Turkey Cold Cuts
WW Bread
Mustard
Blueberries (handful)



Pre-Workout 4:30
Banana?
40g Whey w/ Milk


Post-Workout 6:00
40g Whey w/ Water
Creatine
Glutamine
Dextrose (powdered gatorade or smarties)



Meal 7:00
Chicken Breast
Sweet Potato
Blueberries or Strawberries (handful)
10g Whey w/ Water


Meal 9:30
Cottage Cheese (1/4 tub)
Tuna 1/2 tin
Brocolli and/or Colliflour (steamed)
Flax
10g Whey w/ Milk (maybe not)


Meal 10:30
Cottage Cheese (1/2 tub)
Tuna 1/2 tin
Banana

AJ_11
01-05-2003, 03:14 AM
Originally posted by Moose
Where should I put my flax? I've read here that you should try to really keep the fats down at night (although some have some before bed I noticed.) Where should I put it in?

Actually I have read the opposite, because fat are calorie dense and also slow down digestion. I usually have flax before bed with cottage cheese.

Anyways your new plan, it's better but it could still use some work --

M1 - 8:30 - Combine 1 and 2 and and just 40g of whey.
Use no more than 2 tbls of Natty PB

M2 - 11:30 - looks good, the reason that this meal is 3hrs from the other one is because breakfast has a good amt to keep you going.

M3 - 2:30 - looks good, either choice

M4 - 4:30 - I would say dextrose instead of a bannana because the fructose in the banana may slow down the digestion of the simple sugers. Dextrose fills glycogen levels. I usually do 20g protein: 30 grams dextrose, Also take some vit c if possible.

M5 - Try 40g protein : 80 - 120 grams dextrose
5g Glutamine -- not really needed as it is in whey but won't hurt
5g Creatine
200mg ALA - Good Anti oxident also helps with insulin.

M6 - 7:00 - 8:00 - Meal looks good.

M7 - 10:30 - Cottage Cheese (1/4 tub)
Tuna 1/2 tin -- not really needed
Brocolli and/or Colliflour (steamed) -- you can drop this, your choice
Flax
Muti Vit

I hope this helps. You can adjust amounts based on your caloric needs, start at 15*BW, then casually drop down to 12*

If you need any more help don't hesitate to ask. I have been there myself. I was lucky thought because I had my own motivation. I dropped 80+ llbs. But I did it too fast because I never had a board to help me out. You are smart about it and therfore will lose the majority of BF and save muscle. Take some before and afters I wish I did but now it's just a memory.

Cheers and Good Luck