View Full Version : Hows my diet today?

11-01-2004, 11:53 PM
6:00 AM Wake up, Make coffee.

6:30 Prepare Breakfast
1.5 Cups Egg Beaters
Lots of Onions, Mushrooms, Peppers
Kraft Fat Free Cheddar Cheese
1 La Tortilla Factory Large Low Carb Tortilla
2 Tbsp Salsa

Total : 352 Cals 56g Protein 35g Carbs 3.3g Fat

9:00 Pre-Workout Shake
1 Scoop Isopure Zero Carb Vanilla Whey and blended ice

Total : 100 Cals 25g Protein 0g Carbs

9:10 Workout - Chest Day
Flat Dumbell Press 2x8 65lbs ea 2x8 70lbs ea
Incline Dumbell Press 3x8 60lbs ea 1x6 65lbs ea
Incline Fly 4x8 35lbs
Flat Fly 4x8 35lbs
Weighted Dips 4x10 25lbs

10:00 Post Workout Shake
1 Scoop Isopure Whey w/ ice and 1 Apple Blended

Total : 141 Cals 25g Protein 11g Carbs 0g Fat

12:15 Lunch
Salad w/ Lettuce, Broccoli, Carrots, Mushrooms, Jalapenos, Cucum.
Small cup Cottage Cheese
2 Roast Beef Sandwiches w/ Sauteed Onions and Mushrooms, FF Mayo, FF Mozzerela Cheese ..... MMM on Diet Sliced Whole Grain Bread

Total : 439 Cals 46g Protein 51g Carbs 6g Fat

4:15 Dinner - Ate at the chow hall
Cajun Baked Fish
.5 cup mixed veggies
Salad w/ Lettuce, Broc., Carrots, Mush., Jalapenos, Cucum.
.5 cup Cottage Cheese

Total : ??? Cajun Baked Fish said 287 Cals, no other nutrients listed, oily.
The rest of the food is 201 cals 20g Protein 25g Carbs 4g Fat, so around 500 cals total, Prob around 50g Protein 25g Carbs 15g Fat

7:00 Snack
Mexican Pizza .... New Recipe, Very good
4 oz turkey breast meat
3 oz FF Cheddar Cheese
50g Asst Peppers
1 small La Tortilla Factory Low carb Tortilla

Total : 241 Cals 41g Protein 18g Carbs 4g Fat

10:00 Before Bed Snack
My Famous Jello Cottage Cheese Blend
2 small cups of SF Strawberry Jello
1.5 cups Cottage Cheese (usually use 2)
Splenda to Flavor

Day Totals : 2022 Cals 254g Protein 155g Carbs 17g Fat Add in around 200 cals in snacking all day long. 2222 Cals + or -.


Note: Today felt like a good day food wise, Ive recently increased my carb intake and have noticed alot of water weight gain. This is making me reluctant to add more cals/fats to my diet. Want to start out bulking, dont want to get too fat.

11-02-2004, 05:24 AM
Your macronutrients don't add up: 254 * 4 + 155 * 4 + 17 * 9 = 1789 calories.

If you're actually eating 17g of fat a day, that's awful. You should be aiming for at least 20% of calories from fat to maintain proper hormone (e.g. testosterone!) production. Good sources of healthy fat would be: fish and fish oil, flax oil, olive oil, avocados, nuts.

11-02-2004, 09:24 AM
should I add a natty pb sandwich in with my breakfast, and maybe a scoop or two with other meals? Could I just take the fish/flax pills?

11-02-2004, 10:04 AM
Are you bulking or cutting? that workout seems to be too much, 20 sets seems to be over-trianing to me. if your juicing then that would be ok. but if your not, that seems to be too many sets.

11-02-2004, 12:06 PM
Im bulking, You think I should decrease sets, that wouldnt leave me in the gym very long then. What do you recommend. I do separate muscles all week long,

Monday Chest, Tues Arms, Wed off, Thursday Back, Friday Shoulders, Sat sun off, abs on mon, wed, tues. I do about the same amount of sets on all days. I dont do cardio on a reg basis, so I figure the extra sets are helping me burn some fat.

11-02-2004, 12:33 PM
I wouldn't rely on the extra sets to burn fat.

I usually only do 3 sets per exercise. Just until im feeling a good muscle pump.

More doesn't necessarily mean better either.

11-02-2004, 01:46 PM
i would not rely on more sets to decrease fat. if you are bulking you should want to keep the most calories around anyway. you dont want to decrease them at all. i usuall keep all of my body parts to 12/13 sets in reps of 10 warm-up,8,6,4 total if bulking. Then around 10/11 if cutting but increasing the reps 15,12,10, 8. i think your working out entirly too much.

whats your weight like, i bet you need more cals to bulk correctly. but i def. think that you have entirely to many sets of exercises.

11-02-2004, 02:52 PM
Im 5-10 150lbs prob around 14%bf right now. Maybe I should cut out one set, and go 8-6-4, 3 sets each exercise?

11-02-2004, 03:45 PM
9:10 Workout - Chest Day
Flat Dumbell Press 2x8 65lbs ea 2x8 70lbs ea
Incline Dumbell Press 3x8 60lbs ea 1x6 65lbs ea
Incline Fly 4x8 35lbs
Flat Fly 4x8 35lbs
Weighted Dips 4x10 25lbs

Although it isn't what you posted asking, I'd cut the sets down drastically, up your total cals, and listen to what The Gimp said about fats. 20 sets of medium-high reps is way too much in my opinion. I can't imagine how that workout is taking you only 50 minutes. It'd take me about 2 hours to do that many sets. I will take a wild guess and say you are not lifting heavy enough weights with enough intensity. That'd be an intense cardio workout fo rme rushing around to do all that. Also why are you doing 8 sets of flies? and 8 sets of presses? If I were you I'd do 2sets of flat DB, 2 sets of inc DB, 2 sets of inc. flies and perhaps 2-3 sets of weighted dips. In all honesty with my current philosophy on lifting, I'd leave it at just the first 6 sets and that is all, but I'm sure my suggestion of 9 sets seems drastic to you already.

11-02-2004, 05:05 PM
Ok, im getting alot more fat in my diet today, i added some toast w/ cream cheese for break, meal 2 was egg salad sandwiches, 2 whole 2 white, and for lunch I added a small pb and j with my meal, 1tbsp natty pb and sugar free jelly. So far im already at 41g fat, around 1400 cals after lunch.

as for training:

Today im doing Arms, any advice.... I usually warm up with concentration curls, 1x25 2x10 then preacher curls, 4x6, hammer curls 4x8, French presses, 4x6, Rope pull downs, 4x10, and Overhead Rope Extensions, 4x10 .... I finish up with a max set of pullups.