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Frozenmoses
06-23-2003, 06:14 PM
Okay, here are my current stats: 5'11", 178 lbs, ~17-19% bf.

I'm currently using a 1-TNT transdermal, and I'm looking to shed a little bit of my flab. Here's a prelimnary diet I have worked up. Any opinions are appreciated. I know it isn't the cleanest ever, but it's about as good as I can do.

Meal 1
1 serving Oatmeal - 3F, 27C, 5P, 150 Cal
1 cup skim milk - 0F, 12C, 8P, 90 Cal
1 scoop whey - 2F, 3C, 21P, 115 Cal

Meal 1 Breakdown - 5g Fat - 42g Carbs - 34g Protein - 355 Cals

Meal 2 (PWO)
1/3 cup Dextrose - 0F, 75C, 0P, 292 Cals
2 scoops whey - 4F, 6C, 42P, 230 Cals

Meal 2 Breakdown - 4G Fat - 81g Carbs - 42g Protein - 522 Cals

Meal 3
5 servings tuna - 2.5F, 0C, 65P, 300 Cals
2 tbsp Mircale Whip - 12F, 4C. 0P, 120 Cals
2 slices WW Bread - 2F, 22C, 8P, 120 Cals

Meal 3 Breakdown - 16.5g Fat - 26g Carbs - 73g Protein - 540 Cals

Meal 4
2 servings chicken breast - 8F, 0C, 48P, 240 Cals

Meal 4 Breakdown - 8g Fat - 0g Carbs - 48g Protein - 240 cals

Meal 5
2 servings chicken breast - 8F, 0C, 48P, 240 Cals

Meal 5 Breakdown - 8g Fat - 0g Carbs - 48g Protein - 240 cals

Meal 6
2 tbsp Natty PB - 16F, 6C, 8P, 200 Cals
1 cup skim milk - 0F, 12C, 8P, 90 Cals

Meal 6 Breakdown - 16g Fat - 18g Carrbs - 16g Protein - 290 cals


Daily Breakdown: 57.5g Fat - 157g Carbs - 261g Protein - 2187 Cals

Open to suggestions!

raniali
06-23-2003, 06:17 PM
more fat - like add some olive oil or fish oils

Frozenmoses
06-23-2003, 06:19 PM
Yeah, galileo has been pushing those FOC's on me... Perhaps I should break down and ingest some. Any particular meals or times that are optimal to take them?

raniali
06-23-2003, 06:27 PM
any time other than around the workout

Holto
06-23-2003, 09:59 PM
after Meal 6 you have your longest period without protein and it has only 16g's

switching meal 5 and 6 would solve that

harryhoudini66
06-23-2003, 11:10 PM
Arenít his carbs too low?

harryhoudini66
06-23-2003, 11:15 PM
Arenít his carbs too low?

bradley
06-24-2003, 03:01 AM
Meal 2 (PWO)
1/3 cup Dextrose - 0F, 75C, 0P, 292 Cals
2 scoops whey - 4F, 6C, 42P, 230 Cals

Meal 2 Breakdown - 4G Fat - 81g Carbs - 42g Protein - 522 Cals

I would probably break this up into a pre/post workout shake instead of one large post workout shake. You could either just drink a 1/3 of the shake preworkout and 2/3 post workout or break it up into two seperate shakes. Either way I would go with ~25g of carbs and ~10-15g of protein preworkout and ~50g of carbs and ~25g of protein post workout, and you can drink the preworkout shake about 30 minutes before training.



Meal 3
5 servings tuna - 2.5F, 0C, 65P, 300 Cals
2 tbsp Mircale Whip - 12F, 4C. 0P, 120 Cals
2 slices WW Bread - 2F, 22C, 8P, 120 Cals


I would replace the mayo with more healthy fats like fish oil or olive oil. Mayo is a decent source of fat, but the fish oil or olive oil would definitely be a better choice IMO.

In meals 4 and 5 you could throw in some veggies which contain a lot of vitamins and minerals and not to mention fiber.


Meal 6
2 tbsp Natty PB - 16F, 6C, 8P, 200 Cals
1 cup skim milk - 0F, 12C, 8P, 90 Cals


What about some cottage cheese instead of the skim milk?

I agree with Raniali and Galileo that the addition of fish oil would be beneficial for various reasons.

bradley
06-24-2003, 03:02 AM
Originally posted by harryhoudini66
Arenít his carbs too low?

The carbs look okay to me.

Frozenmoses
06-24-2003, 10:10 AM
Cool, I appreciate all of the input.

Holto - That's a good call. I'll switch those 2 meals up.

brad - That's actually how I do my shake, I just failed to note it. I can easily stick some healthier fats into meal 3. Also noted on the veggies. I would love to do cottage cheese instead of skim milk, but fact is I am revolted by the taste of cottage cheese. From galileo's suggestions, I think I'm going to drop the carbs a wee bit more and replace them with some healthy fats.

WillKuenzel
06-24-2003, 11:46 AM
Originally posted by Frozenmoses
I am revolted by the taste of cottage cheese. So am I dude but I've found that tossing in some peaches makes it next to heaven. Maybe even stir in a bit of protein powder too. I prefer strawberry in my cottage cheese but chocolate might be alright.

Frozenmoses
06-24-2003, 01:57 PM
Kick ass, Homey! I'll definitely give that a shot.