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donraja
07-15-2003, 07:11 PM
Wellllllll.... I finally decided to sit down and make a diet plan. I'd apprieciate some reviews of it before i continue with it. The plan is as follows:

Age: 18
Height: 5'7"
weight: 138lbs
Maintence Level: 2563 Calories (With activity multiplyer - Moderate) ... Used Harris-Benedict formula found at http://www.fitren.com/res3artp.cfm?artid=46
Needs: 3000 Calories for bulk

Meal 1 (BreakFast): 1 Cup 2% milk (8/13/5)
1 Cup Kashi Go-Lean Crunch (9/36/3)
1 Scoop Whey Protein (23/3/1.5)
1 Multivitamin
1 Slice Whole Wheat Bread (3/14/1)
2 Tbs Peanut Butter (8/14/12)

-Protein 51 g
-Carbs 80 g
-Fat g 22.5 g

Meal 2: 2 Cups Brown Rice (5/44/1)
1 Cup Grilled Chicken (36/0/18)
1 Cup Black Beans (16/49/4)
3 Cod Liver Oil Caps
1 Vitamin C Tab

-Protein 57 g
-Carbs 93 g
-Fat 23 g

Meal 3 (During Workout/Post Workout): 24 oz Gatorade (During Workout) (0/42/0)
1 Scoop Whey Protein w/ Water (23/3/1.5)
1 White Bagel (9/55/1.5)
-Protein 32 g
-Carbs 100 g
-Fat 3 g

Meal 4: 1 Cup Publix Pasta (9/56/1)
1/2 Cup Kashi Go-Lean Crunch (4.5/18/1.5)
1 Slice Whole Wheat Bread (3/14/1)
2 Tbs Peanut Butter (8/14/12)
2 Tbs Olive Oil (0/0/32)
3 Cod Liver Oil Caps

-Protein 24.5 g
-Carbs 102 g
-Fat 47.5 g

Totals:
Protein: 164.5 g
Carbs: 375 g
Fat: 96 g
--------------------
Calories: 3022

For post-work I will replace the bagel once I get some maltodextrin or dextrose. However, I was wondering which should I get? The dextrose or the maltodextrin or BOTH? I am using the bagel because its fairly high in the GI index (about 72) and it has a lot of carbs.

Thanks in advance.

Ironman8
07-15-2003, 07:33 PM
Well, your diet looks pretty good. As for the dextrose or maltodextrin, go with whatever you like.

bradley
07-16-2003, 02:54 AM
Originally posted by donraja
Age: 18
Height: 5'7"
weight: 138lbs
Maintence Level: 2563 Calories (With activity multiplyer - Moderate) ... Used Harris-Benedict formula found at http://www.fitren.com/res3artp.cfm?artid=46
Needs: 3000 Calories for bulk

While this may be a good estimate of your daily calorie needs, you will probably have to adjust this amount up/down depending on how your body responds to the above calorie intake.



Meal 1 (BreakFast): 1 Cup 2% milk (8/13/5)
1 Cup Kashi Go-Lean Crunch (9/36/3)
1 Scoop Whey Protein (23/3/1.5)
1 Multivitamin
1 Slice Whole Wheat Bread (3/14/1)
2 Tbs Peanut Butter (8/14/12)

-Protein 51 g
-Carbs 80 g
-Fat g 22.5 g


I would probably get rid of the 2% milk and go with skim, seeing as how milk fat really does not have any nutritional value.



Meal 2: 2 Cups Brown Rice (5/44/1)
1 Cup Grilled Chicken (36/0/18)
1 Cup Black Beans (16/49/4)
3 Cod Liver Oil Caps
1 Vitamin C Tab

-Protein 57 g
-Carbs 93 g
-Fat 23 g


Might want to check the amount of carbs in the brown rice as I believe 2 cups would have a lot more than 44g of carbs.



Meal 3 (During Workout/Post Workout): 24 oz Gatorade (During Workout) (0/42/0)
1 Scoop Whey Protein w/ Water (23/3/1.5)
1 White Bagel (9/55/1.5)
-Protein 32 g
-Carbs 100 g
-Fat 3 g


For someone your size I really do not think you need that many carbs over the course of your training. Maybe cut the Gatorade down to 12oz.?



For post-work I will replace the bagel once I get some maltodextrin or dextrose. However, I was wondering which should I get? The dextrose or the maltodextrin or BOTH? I am using the bagel because its fairly high in the GI index (about 72) and it has a lot of carbs.

Either one would work fine, and if you wanted you could use a combination of the two. If you are going to use more than 50g of dextrose then a combination of dextrose and malto would probably be the way to go (50/50 mixture).

donraja
07-16-2003, 09:06 AM
I ordered the 2lbs of dextrose from 1fast400. I will be taking only dextrose, what's a good dosage for my size?

Yeah, I made an error caclulating the carbs for the brown rice its actaully 88g for 2 cups. I'll cut the gatorade down to 12oz too.. thanks Bradley

bradley
07-16-2003, 10:34 AM
Originally posted by donraja
I ordered the 2lbs of dextrose from 1fast400. I will be taking only dextrose, what's a good dosage for my size?



~50g would be plenty IMO, because you will be taking in ~21g of carbs from the Gatorade during your workout.