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Common
02-16-2003, 07:33 PM
Here's my diet as of now:
52% Carbs
33% Protein
15% Fats

3266 Calories
449 Grams Carbs
265 grams protein
53 grams fat
(The calories don't have the school hamburger figured in though, I don't know how many calories that is--or how much fat/protein/carbs it has)
I'm 170lbs, bulking, no supplements

7:30 - 2 whole eggs, 2 Egg whites, Cup oatmeal, 20Oz glass milk
10:45 - Protein bar
12:15 - hamburger, Milk
1:00 - Protein bar

3:30 - Chicken breast, Cup oatmeal, 20oz glass milk
4:30 - workout
5:30 - Whey with 24oz grape juice
7:00 - Chicken breast, cup oatmeal, 200Z milk
9:30 - Cup Cottage cheese
--Hopefully get 1 Gallon of water throughout the day.


Any suggestions? Do I need to eat vegetables and fruits on a bulk? If so, when should I eat them? I've heard some things about vegetables and negative calories... I don't really see how they would help muscle growth or slow down fat gain though.

My goal weight is 190lbs in 3-4 months with minimal fat gain.

bradley
02-17-2003, 02:53 AM
I would add in some healthy fats and also some fruits and veggies. The fruits and veggies are important IMO, mainly for the fiber that they will provide in your diet.

At first glance that diet looks to have more than 15% protein which is a good thing IMO. Is that whole milk you are drinking? I am wondering because it would almost have to be for your percentage of fats to be that high. If so you might want to think about dropping some of the milk and adding in more healthy fats.

Wizard
02-17-2003, 04:54 AM
You can change the macro's ratio to 50/30/20.
You do need some fiber, so eat some vegetables. You can make a salad and add a tbsp of extra virgin olive oil so that you combine some fiber with some good fat since your diet lacks both of them.
All about the negative calories is bollox.

Common
02-17-2003, 06:05 AM
It's 1% milk...

So should I eat a banana for breakfast and one at 3:30? Then some veggies at 7:00?

Wizard
02-17-2003, 06:52 AM
Yea you could, but don't forget that bananas contain an aminoacid that makes you feel sleepy.. but it also makes you feel happy. (it optimizes serotonine production)

Precisely it's high in tryptophan and low in leucine and phenylalanine.

Common
02-17-2003, 04:08 PM
ok :) So maybe 2 bananas before bed with cottage cheese?

When's the best time to eat veggies and why?

bradley
02-17-2003, 04:26 PM
Anytime is a good time to eat veggies:) They provide fiber and other vitamins and minerals. I try and eat some with at least 3 of my meals and sometimes four. I stick to mainly fibrous veggies like squash, cauliflower, brocolli, cabbage, salads, etc.

Yeah that would be ok to eat the bananas before bed with the cottage cheese but there are better options IMO.

Wizard
02-17-2003, 04:37 PM
Yea indeed. It's a perfect combo if you want to fall asleep really fast. :D

Common
02-17-2003, 07:52 PM
What are the better options? I thought cottage cheese was the best thing to eat before bed...

Wizard
02-18-2003, 01:58 AM
It's still one of the best protein sources and an ideal one for the last meal of the day as it is digested slowly.

bradley
02-18-2003, 02:40 AM
Originally posted by Common
What are the better options? I thought cottage cheese was the best thing to eat before bed...

Don't get me wrong cottage cheese is an excellent source of protein and especially before bed. I was referring more to the bananas. I usually try and get some healthy fats along with the cottage cheese instead of carbs like the banana would provide. The bananas will be fine if that is something you will stick to eating every night before bed. Having fats before bed seems to keep me full longer and I don't wake up during the night hungary.:)

Wizard
02-18-2003, 04:29 AM
However don't overeat before going to bed cuz the sleep quality will be diminished.

Common
02-18-2003, 06:31 AM
So banana before bed or not? Don't want to eat it for breakfast because i'm tired enough as it is.

bradley
02-18-2003, 06:50 AM
Sure, go with the banana:)

Common
02-23-2003, 04:44 PM
7:30 - 2 whole eggs, 2 Egg whites, Cup oatmeal, 20Oz glass milk
10:45 - Protein bar
12:15 - Chicken nuggets, Milk
1:00 - Protein bar

3:30 - Chicken breast, Cup oatmeal, 20oz glass milk, Brocolli, Apple
4:30 - workout
5:30 - Whey with 24oz grape juice
7:00 - Chicken breast, cup oatmeal, 200Z milk, Brocolli
9:30 - Cup Cottage cheese, banana
--Hopefully get 1 Gallon of water throughout the day.

So this looks good? I think most of my fats are "good fats" (peanut better, milk, eggs) except for the chicken nuggets.

Is there enough fat in the diet? I've heard you actually NEED fat, any kind of fat, to maintain high T levels. Or does it not really matter if you're training hard and eating carbs and proteins?

Am I over-thinking this? lol :) I just don't like putting in work and not seeing results.

bradley
02-23-2003, 04:56 PM
I would get some EFA's in there. Good sources would be fish oil or flax oil, and I do not see any fat from pb listed in your diet. I don't really consider the fat from milk to be of the healthy type, and yes you do need fat in your diet.:)

Common
02-23-2003, 05:27 PM
I mean more fat than I have...Flax oil, where do I get this?

PB is in the protein bars, they're home made--oatmeal, protein power and peanut butter.

LAM
02-24-2003, 12:27 AM
you need to spread out your carb intake more evenly over the day to keep insulin levles low and stable

bradley
02-24-2003, 02:38 AM
What is the macro breakdown of the protein bars? You can get flax oil at most health food stores. I am saying that you need to get more EFA's than you currently have listed.

Common
02-24-2003, 10:48 AM
What are some other EFA sources? Cheap ones:)

restless
02-24-2003, 12:24 PM
In terms of costs sardines are hard to beat, and you also get some protein.

Common
02-24-2003, 03:12 PM
dont sardines taste like crap? Are there any EFA's that dont taste bad? :)

restless
02-24-2003, 03:21 PM
Kind of.....

Lemon flavour deodorized cod liver oil tastes OK.

Common
02-24-2003, 03:24 PM
Don't vegetables and eggs? have Omega-3 fats?

Common
02-24-2003, 03:28 PM
Protein bar breakdown:
Cals: 267
Protein:18
Carbs:38
Fats:5

aka23
02-24-2003, 03:59 PM
Originally posted by Common
What are some other EFA sources? Cheap ones:)

The least expensive sources of EFA's are usually concentrated supplements. For example, a 3.5 oz serving of sardines might cost $1.50. This would likely contain about 2 grams omega 3. So the price is $0.75 per gram omega 3. 100 1g EFA supplements might cost $10, so the price is $0.10-$0.30 per gram EFA. The price may drop as low as $0.03 per gram when taken in liquid form or when purchased in larger quantities. Note there are advantages to eating natural sources, such as getting accompaning nutrients and getting a natural balance of nutrients.

restless
02-24-2003, 04:08 PM
Originally posted by aka23


The least expensive sources of EFA's are usually concentrated supplements. For example, a 3.5 oz serving of sardines might cost $1.50. This would likely contain about 2 grams omega 3. So the price is $0.75 per gram omega 3. 100 1g EFA supplements might cost $10, so the price is $0.10-$0.30 per gram EFA. The price may drop as low as $0.03 per gram when taken in liquid form or when purchased in larger quantities. Note there are advantages to eating natural sources, such as getting accompaning nutrients and getting a natural balance of nutrients.

Damn, sardines are expensive there! Here they are around .35....

aka23
02-24-2003, 04:21 PM
Originally posted by Common
Don't vegetables and eggs? have Omega-3 fats?

Yes they both have omega-3 fats, but they are not particularly good sources. A serving of broccoli or other leafy green vegatables has about 0.1 g omega 3. A serving of regular eggs has a bit less. Fish, oils, and nuts tend to be more concentrated sources.

Common
02-24-2003, 07:00 PM
7:30 - 2 whole eggs, 2 Egg whites, Cup oatmeal, 20Oz glass milk, Apple
10:45 - Protein bar
12:00 - chicken nuggets, Milk
1:00 - Protein bar

3:30 - Chicken breast, Cup oatmeal, 20oz glass milk, Apple
4:30 - workout
5:30 - Whey with 24oz grape juice
7:00 - Chicken breast, cup oatmeal, 200Z milk
8:00-Cup of Nuts/Cashews, Brocolli, Milk
9:30 - Cup Cottage cheese, Banana

Ok, how's that?

bradley
02-25-2003, 02:26 AM
I would just watch the serving size of the cashews. Most of the time a serving size is is 1 ounce or approx. 28g.

djreef
02-27-2003, 09:09 AM
Don'y forget hemp oil & salmon lox. Kinda pricey, but hell I could live offa lox.

DJ
= 8-->{I>

Common
02-27-2003, 08:05 PM
Does it matter if I only eat Oatmeal for my main carb source? OR would it be BETTER to eat brown rice around 7:00 or for one of those meals... If it does matter, why?

Where do you guys learn this nutritional info? I'm really interested in it.

bradley
02-28-2003, 02:27 AM
Originally posted by Common
Does it matter if I only eat Oatmeal for my main carb source? OR would it be BETTER to eat brown rice around 7:00 or for one of those meals... If it does matter, why?

Where do you guys learn this nutritional info? I'm really interested in it.

Oats would be fine as a main carb source.

Just keep reading on the internet and find books that interest you on the topic. If you find you have a nutrition question run some searches and see if you can find the answeer. Whenever I do this I always seem to find out other interesting facts as well.

Common
02-28-2003, 07:27 PM
I've heard atkins has a list of "GOOD" carb sources, does anyone know what they are? And that you get different vitamins from each and that's the only important reason to eat carbs--they provide no other functions?

bradley
03-01-2003, 04:11 AM
If you are bulking then you will need carbs to restore the muscle glycogen lost during training. The only types of veggies Atkins recommends are green leafy vegetables like salads and so forth. Atkins, IMO, is not the ideal place to be looking for information pertaining to a bodybuilding diet, especially a bulking diet.

Get your carbs from low GI sources (oats, sweet potatoes, veggies, etc.) and eat a balanced diet while in caloric surplus and you will gain weight.

Common
03-01-2003, 10:56 AM
ok so those are some low GI sources? Brown rice is too right?

What are high GI sources? Fruits? Only eat those right after workout?

restless
03-01-2003, 12:10 PM
Brown rice as GI similar or higher than most other types of rice. It's weird but the fiber doesn't seem to slow it's absortion. As far as I'm concerned it's as good as any other carbs source, in the end it's all turned to glucose.

aka23
03-01-2003, 01:39 PM
Originally posted by Common
ok so those are some low GI sources? Brown rice is too right?

What are high GI sources? Fruits? Only eat those right after workout?

The page at http://sln.fi.edu/brain/nutrition/carbohydrates/glycemic.html lists GI values for many common foods. Brown rice is a moderately gylcemic food (not very high or very low). Here are some values from the table for grains

brown rice 59
white rice 88
instant rice 91
oatmeal 53
oatmeal 1 min 66
corn 55
wheat, whole 41

Most fruits are on the lower side. Here are some values for fruits:
banana, unripe 30
pear 36
apple 38
banana 62

The table at http://216.239.39.100/search?q=cache:GLYC_fZcZX4C:www.fatwars.com/lifestyle_glycemicindex.php summarises low, medium, and high GI index foods.

Common
03-01-2003, 08:45 PM
So when should I eat the high GI carbs? Low GI carbs all day but stop eating carbs 2 hours before bed right?

aka23
03-01-2003, 11:51 PM
There is some advantage to eating higher GI carbs immediately following a workout to quickly replenish glycogen reserves and facilitate recovery. . In general lower GI carbs are better at other times during the day.

I think you should eat carbs at all your meals, including the one before you go to bed. I suspect that you have heard that any carbs consumed near bedtime will turn into fat. This is not correct. Your body processes food the same way during the day and at night. The body does not suddenly convert everything to fat after a certain time. What is more important is the total amount of food you consume and how much energy you expend. Exess calories are stored as fat whether they are eaten in the morning, afternoon, or night. However, late night eating may be troublesome for dieters because they are more likely to eat junk food.