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sonik
05-13-2003, 04:39 PM
Ive switched to the WBB 2 workout routine and somewhat changed my diet. I dont think im getting enough calories. Im 23, 5, 8 188 lbs (dropped from 195 in three weeks)

5 am
4 eggs scrambled/triple threat shake/flax seed oil

8am
String cheese

11 am
Tuna-----------------1g fat/0g carbs/21g protein

2 pm
Cottage cheese-------4g fat/5g carbs/11g protein

330pm
7 0z chicken breast/can of mixed veggies

430pm
workout

right after workout
Triple threat shake--3g fat/17g carbs/60g protein
with two slices of peanut butter toast on wheat bread


830
bedtime zzz
dont know what else to add and im getting kinda sick of chicken

GhettoSmurf
05-13-2003, 05:26 PM
it doesnt look like you are eating enough IMO.

-drop the triple threat shake in the morning and have some oatmeal instead

-at 8am i think you should try to get some more protein, and maybe some complex carbs

-maybe add some type of complex carb at 11am to go with the tuna

-still add some more food to the cottage cheese @ 2

-after your workout drop the peanut butter and bread. the peanut butter slows the adsorbtion of the protein


just to name a few things

bradley
05-13-2003, 05:53 PM
You definitely need to eat more. GS made some good suggestions. I might be repeating some of his but bear with me:)

5 a.m. drop the shake and add in some type of low GI carb like oatmeal, whole grain cereal, maybe a piece of fruit

8 a.m. maybe add something like a pb sandwich on ww bread, basically just some type of carb and a little protein

11a.m. make a sandwich out of the tuna, add some ww bread and maybe a little mayo, or you could add some veggies, brown rice, sweet potato, etc.

2p.m. this meal looks good seeing as how you are just using it as a small snack between the 11a.m. and 3:30 meal, might add a little flax

postworkout- ditch the pb sandwich and add some high GI carbs to the protein shake (dextrose and or maltodextrin would be easy to add in there)--I usually go with about 60g postworkout

Might have to play with the cals but shoot to lose about 1lb. per week.

Ironman8
05-13-2003, 06:38 PM
A good site to keep track of your calories would be fitday (http://www.fitday.com) (in case you don't know ;))

sonik
05-14-2003, 08:41 AM
Ive switched to the WBB 2 workout routine and somewhat changed my diet. I dont think im getting enough calories. Im 23, 5, 8 188 lbs (dropped from 195 in three weeks)

5 am
4 eggs scrambled/whole grain cereal (any suggestions) flax seed oil

8am
String cheese + pb sandwich

11 am
Tuna sandwich


2 pm
Cottage cheese-------4g fat/5g carbs/11g protein

330pm
7 0z chicken breast/can of mixed veggies

430pm
workout

right after workout
Triple threat shake--3g fat/17g carbs/60g protein
with dextrose


so where do i put my other triple threat shake?

bradley
05-14-2003, 09:22 AM
Originally posted by sonik
so where do i put my other triple threat shake?

Is there some reason as to why you want two shakes per day? I would suggest dropping the shake and just go with another whole food meal before bed. I think you would be going too long without food just consuming your postworkout shake at around 5:30 (assuming workout lasts about an hour) and then going to bed around 8:30 pm. That would put you not eating anything for about 11 hours.

As far as whole grain cereals you might try something like shredded wheat, Kashi, grape nuts. There are some more good choices listed in the thread below:

http://www.wannabebigforums.com/showthread.php?s=&threadid=28515&highlight=cereal

sonik
05-14-2003, 09:58 AM
What else would be good to eat right after gym? I guess I could take my shake right before bed

bradley
05-14-2003, 02:46 PM
Originally posted by sonik
What else would be good to eat right after gym? I guess I could take my shake right before bed

A regular whole food meal would be fine to eat (lean protein, low GI carb like veggies, and a little fat). Really just depends on what you want to eat.

Is the protein shake a blend of proteins or 100% whey?

sonik
05-14-2003, 02:58 PM
its the triple threat from www.massquantities.com its a lower carb/high protein shake since my meal replacement ones had alot of carbs

bradley
05-14-2003, 05:52 PM
Originally posted by sonik
its the triple threat from www.massquantities.com its a lower carb/high protein shake since my meal replacement ones had alot of carbs

Yeah it is a protein blend.

Check your PM's:)