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KingJustin
04-11-2003, 06:35 PM
Ok to start off a bit of background...
I've been lifting since October 3-4x a week and running on and off for about 2x a week. I'm currently about 190 lbs at 6'2 and my body fat is probably around 12% (maybe lower). I've been eating a diet somewhat close to this and I didn't gain too much too fast (under 1 lb/week, but I'm also pretty active and I was eating just a bit less). I'm doing WBB (and have been for the last 2 months) for the next 2 weeks with 2 days of pretty heavy sprints (and LaCrosse practice, which I figure burns some cals) and then changing to that "Add 50 lbs to your bench" thing for 7 weeks. I'm trying to do a fairly controlled bulk (even though it probably doesn't seem that way). I'll have no real problem eating all this stuff...

Ok, now here's the diet I planned out for myself:
Food/Meal (Time): - Calories | Fats | Carbs | Protien

Breakfast (9:00): - 610 | 4 | 91 | 65
Grapefruit Juice - 90 | 0 | 22 | 1
Pineapples - 70 | 0 | 18 | 1
2 Oatmeal - 200 | 2 | 48 | 2
1 1/3 Chicken Breast - 140 | 0.5 | 0 | 35
Whey - 110 | 1.5 | 3 | 22


Lunch (11:30): - 390 | 17 | 52 | 14
2 PB&J Sandwiches - 390 | 17 | 52 | 14



Pre-Workout (2:00): - 620 | 4 | 103 | 52
2 Complete Cereal - 180 | 1 | 46 | 6
Bagel - 300 | 2.5 | 57 | 11
1 1/3 Chicken Breast - 140 | 0.5 | 0 | 35



Post Workout (3:15): - 230 | 1.5 | 33 | 22
Whey - 110 | 1.5 | 3 | 22
Apple Juice - 120 | 0 | 30 | 0



Next (3:45): - 155 | 0.5 | 4 | 35
1 1/3 Chicken Breast - 140 | 0.5 | 0 | 35
Banana (Stats Guessed) - 15 | 0 | 4 | 0


Next (4:30): - 260 | 4 | 16 | 32
Protien Bar - 260 | 4 | 16 | 32


Next (5:30): - 200 | 0.5 | 12 | 39
1 1/3 Chicken Breast - 140 | 0.5 | 0 | 35
Carrots - 35 | 0 | 8 | 1
Broccoli - 25 | 0 | 4 | 3

Centrum - 0 | 0 | 0 | 0

Next (8:00): - 480 | 11 | 76 | 22
Pineapples - 70 | 0 | 18 | 1
Pizza - 410 | 11 | 58 | 21


Next (10:30): - 420 | 22.5 | 23 | 31
Pineapples - 70 | 0 | 18 | 1
5 Eggs - 350 | 22.5 | 5 | 30

(Sometime During the Day)
1 Gallon Milk - 1440 | 0 | 176 | 128
1/2 Gallon Water - 0 | 0 | 0 | 0

Total: - 4805 | 61 | 586 | 408

That covers pretty much everything I consume each day. I'd like some tips on what I should do differently...Also, I'm not willing to eat any kind of fish or any of those oils, though I'm considering Glutamine once I start the "Add 50 lbs to your Bench" routine. Would that be a wise decision?

Thanks.

PaulB
04-11-2003, 06:53 PM
more cals from fats

Berserker
04-11-2003, 07:23 PM
Might wait a little longer after you postwork meal until your next meal. Also a little more protein at lunch. Probably don't need 65g of protein for breakfast. Maybe 1/2 scoop, or just some milk. THough its debateable how much protein you can abosrb in a sitting.
Also not a big deal I'd probably up the post workout protein a little bit. Though your taking in so much protein probably don't need to worry. If you drink a gallon of milk a day your talking in 400g of protein.
I am curious what do you do that your able to have so much time to eat? Student?
This what you've been eating and only gaining a lb a week? I know I couldn't handle all that. Though you are pretty active.
If you've been eating this and doing ok, I guess keep going.

KingJustin
04-11-2003, 07:37 PM
Yeah, I guessed I'd need some more fats, I just really wasn't sure exactly what and where...

"If you drink a gallon of milk a day your talking in 400g of protein."

I don't think so..a serving of milk contains 8g of protien and there's 16 servings per gallon. 16 x 8 = 128.

"I am curious what do you do that your able to have so much time to eat? Student?"

Student, yes. On top of that, since my last period class is worthless I just leave midway through twice a week to lift so that I have enough time for everything. After school I'll either workout or eat and then I have LaCrosse. I get home and eat more. Maybe I should have added I'm still only 16...


"This what you've been eating and only gaining a lb a week?"

The past 2 months I've gained only about 4 lbs, but I ate slightly less than this most days.


And thanks for the help.

Berserker
04-11-2003, 11:44 PM
Originally posted by Bizatch
"If you drink a gallon of milk a day your talking in 400g of protein."

I don't think so..a serving of milk contains 8g of protien and there's 16 servings per gallon. 16 x 8 = 128.

And thanks for the help.
Plus everything else is 400g a day. I wasn't implying the milk was 400g. As far as the rest I am to lazy to check my math.
As far as being a student, liberal arts?

bradley
04-12-2003, 04:24 AM
I agree in that you should get more fat. I would just decrease the amount of protein you are getting and substitute that with fat if you want to stay at that calorie level. I would try and get the fat from healthy sources such as fish oil, olive oil, flax, nuts, etc. You could add the fats in to some of the meals that do not contain much fat.

Also a banana will have approximately a 100 calories depending on the size of the banana.

I would also recommend getting more of your carbs postworkout. I would say at least 50-60g of carbs postworkout.

Ironman8
04-12-2003, 08:22 AM
Hey Bizatch, are you taking fish oil supplements or flax oil? If you aren't, you should. It's the healthy fats, and it allows you to get more in your diet.

KingJustin
04-12-2003, 09:34 AM
"Plus everything else is 400g a day. I wasn't implying the milk was 400g. As far as the rest I am to lazy to check my math.
As far as being a student, liberal arts?"

Oh my fault. Yeah, it's 408 total grams of protien each day.

I'm only in high school but I'm going to be going into Poly Sci (Hopefully leading to Law)/Businesss.


And I'll give lax or fish oil a try I guess...it just seems like something that would be kinda hard for me to down ...

Thanks for the help.

bradley
04-12-2003, 01:59 PM
Originally posted by Bizatch
[BAnd I'll give lax or fish oil a try I guess...it just seems like something that would be kinda hard for me to down ...
[/B]

If choosing between the two I would go with fish oil.

http://www.wannabebigforums.com/showthread.php?s=&threadid=10669&highlight=flax+oil+fish+oil