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phreakypat
04-03-2004, 04:48 PM
I have a diet proposal. First I'll show you my current diet:


Weekday Breakfast and Lunch: 1 plate of chicken, 2 glasses thai tea milk shake

Weekday Dinner: Bunch of stuff and junk like soba noodles with soy sauce or spaghetti with meatballs or chocolate and chips

Weekend Breakfast and Lunch: 3-4 sausage egg mcmuffin, large orange juice

Weekend Dinner: Big Feast usually chinese buffett or lotsa chinese food
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Here's my proposed diet:

*9:30 AM- 2 tablespoons of Metamucil
*10 AM- 4 eggs, maybe 2 whites 2 w/yolks, multivitamins
*10:30 AM- 1 scoop of whey protein, 5 gm of creatine powder
*11 AM- Weight lifting
*11:45 PM - Immediately after workout 1-2 scoops of whey protein, 10 gms of creatine powder, 1 apple (optional)
*1 PM- 5 gms of creatine powder
*2 PM - 2 cans of tuna w/lemon, 1 full plate of soba noodles w/soy sauce and olive oil
*5 PM- 1 plate of salad with olive oil and vinegar or 1-2 plates of vegetables (any combination),
*8 PM- 2 cans of tuna w/lemon, 1-2 plates of vegetables (any)
*11 PM-1 scoop of whey protein powder, 5 gms of creatine powder
*12:30-1:00- 3mg of Melatonin, SLEEP


Let's take into account this is a big change after years of junk food and whatnot I'm merely "cleaning" up my diet. Also taking into account is the 7 day creatine loading period and. Then after that its 5 gms of creatine for maintenance.
For offdays I'm eliminating it to 2 times/day on whey protein (morning and night).
This list seems weak in terms of variety, but also taking into account I'm on a very limited budget (40-60$/week on food and supplements.)
I also plan on drinking 8-10 or more glasses of water per day.
Every week I'll have 1 cheat meal. I'll eat whatever I want within reason.

Khar
04-04-2004, 10:43 PM
You only need 5g of creatine/day no need to take 5g or 10g multiple times during the day.

I would eat your 10am meal, wait 1-1.5 hours before the shake then workout 30 mins after that.

In your pre/post workout shakes I would add dextrose/maltodextrin.

Other than that it looks good.