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X-FORCE23
07-15-2003, 07:44 AM
Im 200lbs looking to cut down.

Meal 1 8:00am: 40g whey protien shake

Meal 2: 10:00am 5 boil eggs and oatmeal with skim milk

Meal 3: 12:00pm chicken or subway chicken or boars head deli. Keep in ming the honey wheat bread

meal 4 3:00pm: Tuna and cup with cheerios or peaches and cottage cheese

meal 5: 8:00pm steak or beef, chicken with rice

meal 6: 10pm 40g whey protien shake

GhettoSmurf
07-15-2003, 07:49 AM
more EFA's

have the protein shakes mixxed with milk (unless its after a workout)

Ironman8
07-15-2003, 09:46 AM
What are your calories equaling? It looks pretty low for a 200Ib. guy.

X-FORCE23
07-15-2003, 03:54 PM
Around 2000 to 2500

Ironman8
07-15-2003, 07:42 PM
Well, 2000 to 2500 sounds fine. As Smurf said, add some EFAs to your diet. Like PB, fish oil and flax supplements, avocado, etc.

bradley
07-16-2003, 03:01 AM
Originally posted by Ironman8
Well, 2000 to 2500 sounds fine. As Smurf said, add some EFAs to your diet. Like PB, fish oil and flax supplements, avocado, etc.

Avacodos contain mostly monounsaturated fat:

1 fruit without skin and seeds (173g)

Energy kcal 306.210
Energy kj 1281.930
Protein g 3.650
Total lipid (fat) g 29.981

Lipids
Fatty acids, total saturated g 4.481
16:0 g 4.456
18:0 g 0.024
Fatty acids, total monounsaturated g 19.395
16:1 undifferentiated g 0.957
18:1 undifferentiated g 18.438
Fatty acids, total polyunsaturated g 3.531
18:2 undifferentiated g 3.323
18:3 undifferentiated g 0.199
20:4 undifferentiated g 0.009
Cholesterol mg 0.000

X-FORCE23
07-16-2003, 09:23 AM
Whats EFA. Isnt flak seed make you fat and bloated?

bradley
07-16-2003, 10:40 AM
Originally posted by X-FORCE23
Whats EFA. Isnt flak seed make you fat and bloated?

EFAs are essential fatty acids and no flaxseeds will not make you fat and bloated. Excess calories will make you gain bf, no matter if they are coming from flaxseeds or protein powder.:)

You need to make sure that you are getting plenty of these healthy fats in your diet (EFAs) as was suggested above. You might think about adding some oily fish (example salmon), fish oil supplement, flaxseed oil, or nuts to help increase the amount of EFAs in your diet. IMO you should shoot for ~25% of your daily cals from fat, and olive oil would be another good source of healthy fat.

X-FORCE23
07-16-2003, 02:26 PM
anyone else has comments? Please critique. They only way I get better

papaoso2k1
07-16-2003, 09:42 PM
why dont you post the servings for each meal...???

Meal 2: 10:00am 5 boil eggs and oatmeal with skim milk

Theres a big difference between 1 and 2 cups of oatmeal...same goes for milk

X-FORCE23
07-29-2003, 11:41 AM
Ok new update see if this is a good diet

meal 1: 40g protein shake w/ 8oz of skim milk
multi-v
200mg of ALA
500mg of glutamine

meal 2: 4 egg whites 1 whole
1 cup of oatmeal with 1/2 cup of skim milk


meal 3: chicken sandwich with whole wheat bread or
chicken with rice and veggies or
Deli sandwich Boars head ham on a whole wheat bread
500 mg of flax seed
1000mg of Vitamin C
400mg of Vitamin E

meal 4: can of tuna with a cup of cherrios or
cup of fat free cottage cheese with peaches
500mg of Glutamine

meal 5: Pre work out
40g of protein shake w/water
500mg flax seed
1000mg of vitamin C
400mg of vitmain E
500mg glutamine

meal 6: Post work out
Steak/Chicken and a cup of rice
500mg flax seed
1000mg of vitamin C
400mg of vitmain E
1000mg glutamine

meal 7: 40g protien shake w/ cup of skim milk


210g of protein/2500 calories

bradley
07-29-2003, 02:17 PM
Originally posted by X-FORCE23
meal 5: Pre work out
40g of protein shake w/water
500mg flax seed
1000mg of vitamin C
400mg of vitmain E
500mg glutamine


I would add some carbs to this meal (~25-35g) and decrease the amount of protein to ~10-15g.

Also the glutamine dosage looks too low, and I would recommend increasing it to at least 2g. Looks as though you need to increase your fat intake as well, more specifically EFAs.

Ebu
07-29-2003, 06:31 PM
Yeah, same as Bradley is saying about the carbs before the workout. I think it also depends on what exactly you are trying to do, whether it be lose bodyfat, get toned, or gain body mass. I'm assuming gain bodymass, considering this is Wanna be big. But you mentioned cutting down. If you have bodyfat you want to get rid of first, cut out some of the carbs and let you body use your body fat as energy. I don't know if any of this applys to you, just a shot in the dark.

bradley
07-30-2003, 02:30 AM
Originally posted by Ebu
I think it also depends on what exactly you are trying to do, whether it be lose bodyfat, get toned, or gain body mass. I'm assuming gain bodymass, considering this is Wanna be big. But you mentioned cutting down. If you have bodyfat you want to get rid of first, cut out some of the carbs and let you body use your body fat as energy.

IMO the anabolic benefits of pre/post workout nutrition would outweigh any fat burning benefits as far as including carbs in your pre/post workout shake.

Preventing muscle catabolism and promoting recovery are two important aspects of training, and weight loss will be determined by overall calorie intake at the end of the day.

Remember carbs are not the enemy;)

X-FORCE23
07-31-2003, 07:43 AM
Thanks you all for the advice