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Cackerot69
01-13-2001, 11:07 AM
Meal 1-7:00am

4 scoops ProLab N-Large2 in water.
1 tbs canola oil.
1 multivitamin, 250mg ALA, 1 calcium/magnesium

calories-740
protein-52g
carbs-90g
fat-22g

Meal 2-11:00am

1 tuna sandwich on 12 grain bread
1.5 tbs mayo

calories-538
protein-41g
carbs-46g
fat-21g

Meal 3-3:00pm

1 chicken breast
1 multi grain bagel with a little butter
1 tbs canola oil

calories-589
protein-45g
carbs-55g
fat-21g

Pre workout-3:30pm

1 large cup of coffee
2g tyrosine
1 liter of water

4:00-4:45-workout

Meal 4-5:00 (post workout)

4 scoops ProLab N-Large2 in water
1 tbs canola oil
1 multivitamin, 1g vit C, 400IU vit E, 250mg ALA, 1 calcium/magnesium

calories-740
protein-52g
carbs-90g
fat-22g

Meal 5-6:00 (post workout meal 2)

1 tuna sandwich on a multi grain bagel
1.5 tbs mayo
1.4g cranberry extract

calories-593
protein-54g
carbs-56g
fat-21g

Meal 6-8:00

4 whole eggs, 5 whites on 12 grain bread

calories-632
protein-56g
carbs-46g
fat-26g

Daily Totals:

Calories-4000-100%
protein-300g-30%
carbs-400g-40%
fat-133g-30%
1-2 gallons of water

Goals:

weight gain. i'm a skinny impateint mofo and need to gain. i wanna keep fat gain below 10lbs and gain about 30lbs by June.

critique.

Anthony
01-13-2001, 11:17 AM
Overall looks pretty good.

I would keep an eye on the amount of sodium in your carbs - bagels and bread are both high in sodium. Also noticed half of your fat sources are saturated fats ...

Wizard
01-13-2001, 11:24 AM
So,you've changed your goals again?What are your stats now?Have you lost any bf with your last diet?The new one looks really great,you know the rules.. i think that you have the willpower and you'll gain the weight you want.
The 40-30-30 is great if you want to keep your insuline levels steady.It's really better than the 60-30-10 approach in weight gainning.You could maybe lower the amount of fat in your post workout meal.It's up to you.
Good luck...

Wizard
01-13-2001, 11:26 AM
To Anthony:I think that mayo doesn't contain saturated fats,so his fat sources are good.

Cackerot69
01-13-2001, 11:38 AM
Alpha, yes, i cut up well.

dropped mt bf% from 15% to 10% in 6 weeks.

i'm 145lbs at 10%, i need to gain.

Anthony
01-13-2001, 12:26 PM
My mistake, I thought real mayo was higher in saturated fats and cholesterol than it really is.

But the question remains ... does it contain EFA's?

Wizard
01-13-2001, 01:04 PM
1tbs of mayo has 11g of fats:9,5unsaturated and 1,5saturated.Sure,it has Efa's as it's made by whole eggs,egg yolks and soybean oil.Not so bad..

beercan
01-13-2001, 02:01 PM
I just thought...you could add some red meat in there somewhere....a foreman grill and ground beef does a body good.

Joe Black
01-13-2001, 02:27 PM
damn Cack looing good...

I reckon see how you go on it.. If you aren't gaining weight quick enough snack some in between some of the meals, but still keep it clean..

I know you like counting calories but you are only what 16 ? If you hungry then eat in between too..

All the sources of foods look good... If you keep that up you are gonna grow.. Keep us posted on your progression..



[Edited by Hulk on 01-13-2001 at 04:29 PM]

Ronan
01-13-2001, 03:22 PM
Cackerot: swap the mayo for extra virgin olive oil or flax oil, these healthy fats are the best of thier kind, will help regulate your metabolism more efficiantly plus increase test levels, keep your skin radiating etc.

I you can split your food intake in to 7 meals a day, this could be done by waking in the wee hours of the morning for a rich protein,lowcarb,moderate EFA shake for an extra 300-500cals.

Anthony
01-13-2001, 03:33 PM
I wouldn't force yourself to wake up for extra food - the sleep you just disrupted was more important. However, if you do wakeup in middle of the night naturally, there's nothing wrong with having a quick snack for extra calories.

[Edited by Anthony on 01-13-2001 at 05:35 PM]

Scotty the Body
01-13-2001, 04:05 PM
Shouldn't you be eating real fruit and veggies?
Can you realy get enough out of a vit?

(I know I'm no expert here but eating real food makes sence to me)

Maki Riddington
01-13-2001, 05:55 PM
I know you don't like veggies Cack but I would throw some in there in the form of salads or something.

Try to get some EFA in there as well take out some of the saturated fats.It's already been mentioned,just renforcing it.

Congrats on the diet taking you down to 10%.
Very impressed:)

Wizard
01-14-2001, 03:24 AM
Even a small amount of saturated fats is needed.
As for the extra EFA's to increase test levels,he's 16 and i don't think he really needs to do it.He gets enough omegas.
His fiber intake is good as I can see and the abscence of veggies isn't a problem.I know they provide a lot of vitamins and minerals but he takes multivitamins etc.It's not the same quality but it's not a negative point in his really well designed diet.
I agree with can:try to throw in some red meat,it has an A'grade protein.Enough,,,,.....

Ronan
01-14-2001, 10:28 AM
Saturated fat is not needed for good health, you can be perfectly healthy and eat no saturated fat. But eating up to 8-10% of your total fat intake per day as saturated fat wil not cause any problems.

You sleep or an average of 8-10hours a night. Would you go 8-10hours during the day without food? It only takes 30seconds to drink a shake which can be made and ready beside your bed.

Hoe about a meal 7 at 10.00pm before bed also? A chicken breast, stick of celery and a tblsp of olive oil for example.

David
01-14-2001, 11:56 AM
I agree with Hulk and Anthony

You are 16 and you are getting carried away with counting calories, pal. Also, like Ronan said, have a protein shake in the middle of the night - but only if you wake up to go to the bathroom, dont make yourself wake up. Going without food, or protein, for 8 to 10 hours is not good!!

Also, have a light snack right before going to bed - can of tuna, 1 chicken breast or a protein shake are all very good choices!

Your ratio looks pretty good, though.
300g of protein? Where are you getting all of that from? The N-Large?

Anthony
01-14-2001, 01:33 PM
There are only two types of Essential Fatty Acids:

Linoleic acid (omega 6)
Alpha-linolenic acid (omega 3)

Both are unsaturated. Saturated fats are NOT needed.

As for waking up in middle of the night to eat - the benefits of 8-10 straight hours of deep sleep (REM) far outweigh the benefits of eating at 3am.

Buff
01-14-2001, 01:34 PM
Your diet looks good man. I suggest eating every 2 hours thoughs... keep your body fueled. Also for morning meal try eating whole foods instead of a shake, because the shake gets digested much quicker then whole foods which isn't good if you don't eat for another 3 hours. You need somethin gto burn!! As for the mayo and all that other crap, just eat whatever you're, to young to worry about it now, you need to grow. Red Rules!!

ryuage
01-14-2001, 01:34 PM
is it that hard to believe, i get 300g of protein from real food. heh just eat your tuna, eggs, fish, chicken, and beef.

Wizard
01-14-2001, 02:05 PM
I didn't mention any benefits of saturated fats but if the ratio of unsaturated to saturated is about 80%-20% it's ok.A small amount of saturated fats doesn't hurt anyone.. especially a 16y.o guy..