View Full Version : Help me Clean this diet up some!

03-13-2004, 02:53 PM
Here is my diet:
1: Protien Shake (ON's MRP) (6:30) with flax seed capsule and 2 thermocin
2: Protien Shake (9)
Pre W/O Shake: (10:45)
1 Scoop Swole V.2
1 teaspoon GLutamine
Workout : 11:15-12
Post W/O: (12:10)
2 scoops ON whey
1 teaspoon glutamine
3: Chicken Sandwich (Wheat Bread)(12:40)
4: PB Sandwich (Wheat Bread)(3:00)
5: Either Chicken Breast or tuna sandwich (depends if i have to work or not) with flax seed capsule and 2 thermocin, also have Creatine shake. (6:10)
6: Either Protien Bar or Cottage Cheese and a Apple (protien bar only if i have to work) (9-10:30)

I wnat to get rid of the PB Sandwich at 3:30. What should i subsittueit with. It Cant be to heavy cause i eat it before track practice. Ive losted 4-6 pounds in the first month so far... Alos what could i add to meal 3 or change?

03-13-2004, 02:59 PM
do you track your intake with something like www.fitday.com or www.dietorganizer.com?

03-13-2004, 03:09 PM
it would be a good idea to mess around with it to see what you are taking in not only in calories but it will also show your percentages of fat, carbs, and protien. I am really new myself and dont feel comforable giving out diet advice yet but you can look at my fitday journal by clicking on the link and you can get an idea of what i consume a day. You could add some long grain brown rice to your diet and some fruit but thats all i will say

03-13-2004, 03:17 PM
i was goign to have rice but i am also in highschool. Long story short if your caught eatting you get a ticket (if its outside the lunch room). So i went ot wheat bread which i thought woudl kind be the same thing...

03-13-2004, 03:34 PM
I would take the Thermocin at least half hour before the shake. If you are serious about cutting you NEED to keep track of your calorie intake. I'm telling you from experience. I didn't get any results until I started keeping track of what I ate.

03-14-2004, 09:07 PM
okay ive cleaned it up some and tomorrow i will start counting the cals/fats/protien/carbs for my meals.

how is this:
Meal 1: 3/4 Cup of Oats mixed with 1 scoop protien powder. Dash of cinnamon if nesscary, and flax seed capsule. (6:45)
Meal 2: ON's MRP ( I have to i cant eat during this time i have class). (9:10)
Meal 3:
Pre Workout:
1 scoop Swole V.2
1 teaspoon Glutamine (10:45)
Workout: 11:15-12
Meal 4:
Post workout:
2 Scoops ON whey
1 teaspoon glutamine (12:10)
Meal 5: Deli Styles Smoked Chicken Slices on 2 slices wheat bread (12:45)
Meal 6: Pre-track Practice Peanut Butter Sandwich on 2 slices wheat bread. (2:45)
Meal 7: After Track, 6 ounces Chicken and some type of green veggie. Shake with 1 Scoop Swole v.2 and 1 teaspoon Glutamine.
Meal 8: If i work it will have to be a protien bar. If i dont work 1 Cup cottage cheese and 1 apple.
How does that look for a revised diet?

should i take out the pre-workout shake and jus add it to my post workout shake? It doesnt really bother me or should i tkae 1 scoop of the whey and add it to the pre workout and take 1 scoop of the why post workout?

03-15-2004, 09:52 PM
took your guys advice
today i had:
1928 calories
226.5 grams protien
169.5 grams carbs
and 56 grams of fat.

03-15-2004, 10:02 PM
also how are the numbers. I coudlnt figure out the ratios, like if its 40/40/20 or 50/25/25 or 50/30/20 or anything.

03-16-2004, 10:36 AM
From your post, the ratios would be 43% protein, 33% carbs and 24% fat.

For me 40/30/30 has worked well, so I usually go with that.

03-16-2004, 07:53 PM
okay. I will give todays meals. How do you figure that out, im kinda slow on te math level.

03-16-2004, 09:02 PM
Calories: 1835
Protien: 224.5 grams
Carbs: 131.5 grams
Fat: 50 grams
Should i Throw in a peanut butter sandwich with 2 slices wheat bread? It will give me 7 more grams of fat, 13 g protien, and 20 more carbs. not to sure how much calories. i weigh 186 but thats mainly cause of the creatine. If i wouldnt have went on creatine iw ould prolly weigh about 180 right now.

03-16-2004, 09:10 PM
48% of my cals are protien, 28% are carbs, 24% are fats. SO is that a good ratio.

03-16-2004, 11:25 PM
if you keep up that diet you will likely gain alot of msucle mass and lose alot of fat

keep it up man, you'r edoing well

03-17-2004, 07:05 PM
thanks man. It jus worries me because i see laot of peoplb by there 4th week losin the gut, and well lets face it, mine is still here. BUt i have a feeling track will help me lose it.

03-17-2004, 08:02 PM
if you keep up that diet you will likely gain alot of msucle mass and lose alot of fat

keep it up man, you'r edoing well

Unless he just started working out, this is simply not true. With the exception of cyclical diets, newbies/returning from a layoff, and using androgens; your body will be either systematically catabolic or anabolic at any given time. With a normal diet, without drugs, it is very nearly impossible to gain muscle while losing fat. Even cyclical diets are only "sort of" an exception-- they simply alternate short periods of fat loss with periods of muscle gain.

03-17-2004, 08:41 PM
i see. No i have been workin out for awhile now and im not returning.

03-21-2004, 05:44 PM

03-27-2004, 10:25 PM
i need some advice on his diet guys!

04-04-2004, 09:35 PM
besure to check to out my fitday journal!