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View Full Version : My Now Revised Diet :) ... hope this is better



thajeepster
02-16-2005, 11:46 PM
How does this look, im about 5-10 150lbs trying to gain lean mass. I dont cheat, however I do drink diet soda and lots of coffee. I also chew alot of sf gum... ( it says 5 cals a peice... seems too nitpicky to me). Any advice would be helpful.

Breakfast 6:30 am

4 white 2 whole egg omelet w/ 120g mushrooms
60g oat bran
30g Rolled Oats
2 fish oil cap

Mid morning/PRE workout 9:30-10:00

2 slices ezekial Bread
1 pouch tuna
1 tbsp ff mayo
veggies
1 apple or pear

Post workout 12:00

1 scoop ON whey
1 cup frozen fruit
40g Rolled Oats

Lunch 13:00

same as 9:30 meal
2 fish oil cap

Dinner 16:00-16:30

5 oz chicken or turkey breast
3 servings frozen veggies
3/4 cup brown rice or 60g oat bran

Snack 19:30

Salad w/ 4 oz Grilled chicken or 1 Pouch tuna
2 fish oil caps

Pre Bed 10:30

1.5 cup FF Cottage Cheese
1 tbsp natty pb

Totals 2505 cals 293g carbs (231g net minus fiber) 250g protein 50g fat

*note, i use a lot of condiments ie mustard/ sf syrup/ sf gelatin/ salsa/ marinades etc. This may increase my daily cals another 100 or so.

Vido
02-16-2005, 11:51 PM
Still need more fat. Throw a couple tbsp of olive oil on your chicken/tuna.

thajeepster
02-17-2005, 12:05 AM
can do, think everything else is up to par? im a small guy, so im guessing that this will be a good start for me, probobly still need to up it more, but i gotta start some where.

Shark
02-17-2005, 12:56 AM
Vido's right, you for sure need more fat. Olive oil is great, also checkout flax or udo's oil as a chagne of pace. Both of those are more expensive though. Might think about adding some Ginger Root to that breakfast meal to help quiet the effects of all that egg. Also, i would suggest getting low fat cottage cheese and putting flax on it.

thajeepster
02-17-2005, 01:24 AM
ginger root would be nice, if it works... :) Ive got it bad sometimes... the fish oil caps arent enough efa's? Or do i need normal fats too?

Vido
02-17-2005, 02:55 AM
can do, think everything else is up to par? im a small guy, so im guessing that this will be a good start for me, probobly still need to up it more, but i gotta start some where.

Yup, everything else looks good. Just monitor your progress and add calories as you see fit.

thajeepster
02-17-2005, 09:28 AM
thanks for the input, do you think this is too much of a jump to start tomorrow? Im currently eating around 2100 -2200 right now.

Vido
02-17-2005, 03:33 PM
Nah, the jump is fine.

[[[----]]]
02-17-2005, 03:40 PM
Time to step it up!!!!!!!!

CBrons
02-17-2005, 03:55 PM
Just a quick note -- becareful about high consumption of tuna as it elevates mercury levels in the bloodstream.

For those of you who do consume tuna and other freshwater fish (and a high amount of salt water fish) I suggest you get special "heavy metal" blood test to check for mercury toxicity levels.

articles >
http://www.mercurypolicy.org/new/documents/CanTheTunaReleaseFinal061903.pdf

http://www.ewire.com/display.cfm/Wire_ID/1648

http://www.cfsan.fda.gov/~dms/admehg3.html

Shark
02-17-2005, 04:11 PM
Mercury isn't an issue unless you're eating several cans a day. A can of tuna a day will not harm you.

Vido
02-17-2005, 04:20 PM
Mercury isn't an issue unless you're eating several cans a day.

And even then, you'd have to be doing it for a prolonged period of time.

JTyrell710
02-17-2005, 04:50 PM
BTW diet soda ruins your teeth. as do all carbonated things. I hope you brush morning and night if u drink alot of that AND coffee.

thajeepster
02-17-2005, 06:48 PM
Im just destined for failure i guess, i also smoke, any more health tips mom? j/k... :) Yeah i know i brush 3 times a day.

Rik-s
02-18-2005, 10:36 AM
And even then, you'd have to be doing it for a prolonged period of time.

I usually have about 3 tins in a day, not 'everyday' of course but usually every 2nd-3rd day. Think that would/could be a problem worth checking ?

Vido
02-18-2005, 04:02 PM
I usually have about 3 tins in a day, not 'everyday' of course but usually every 2nd-3rd day. Think that would/could be a problem worth checking ?

Personally, no. Other people might think so. I'm really not very concerned with mercury poisoning.

Some people like to fret about everything. You can die from drinking too much water; you better keep a close watch over that intake as well ;).

thajeepster
02-18-2005, 05:49 PM
i changed my ezekial bread to roman meal 100% whole wheat, it has more cals and more carbs... do you guys think that im eating too much bread?

Vido
02-18-2005, 05:52 PM
i changed my ezekial bread to roman meal 100% whole wheat, it has more cals and more carbs... do you guys think that im eating too much bread?

2 slices/day? No

thajeepster
02-18-2005, 06:36 PM
actually im having 4, 1 sandwich pre workout, and one post pwo

Vido
02-18-2005, 06:54 PM
actually im having 4, 1 sandwich pre workout, and one post pwo

Oh sorry, still not a big deal though. There's better sources of carbs than bread, but very few people are going to have a completely optimal diet.

Rik-s
02-19-2005, 06:49 AM
Personally, no. Other people might think so. I'm really not very concerned with mercury poisoning.

Some people like to fret about everything. You can die from drinking too much water; you better keep a close watch over that intake as well ;).

Yehh think i'll stick with your line of logic for the moment at least. I've still got a long way to go in lifting + i've already gave up a few things for the sake of my health/training namely alcohol and smoking.....
Leave the little things like that until i'm happy with other aspects of my life i think.....besides, i dont really give a **** about mercury at the moment, too many other things on my mind lol :D

archanix
02-19-2005, 07:28 AM
a little high on the protein don't you think? not that its a bad thing, just more expensive.. i usually just keep it at 1g per lb of bw for protein, 25% for fats and the rest goes to some complex carbs.

fish oil over flax.. good choice!

i'm a bit concerned with your pre/post workout meals. you seem to be taking in a lot of food before hand.. i'd keep it lighter... this is what i do:

Pre Workout ~30 mins before workout:
15g of Protein Powder
25g of Maltodextrine
mixed with water

Post Workout:
30g of Protein Powder
25g of Maltodextrine
25g of Dextrose
mixed with water

then make sure to get in a good calorie dense meal an hour after consuming the post-workout drink

then again, i might be wrong, this is just some of the advice i've accumulated from other members

thajeepster
02-19-2005, 09:36 AM
There is alot of debate on the whole high vs low gi carb pwo, Ive been making gains with the low, and the way i see it, this can help me control not gaining too much fat during my bulk, however you think that a tuna salad sandwich and an apple is too much 1hr before my workout?

archanix
02-19-2005, 09:51 AM
it may not fuel your workout as efficiently

Vido
02-19-2005, 03:06 PM
it may not fuel your workout as efficiently

For pre-workout nutrition to really matter very much IMHO, you either have to be working out in the morning or just have basically starved yourself all day. If you're working out mid-afternoon or in the evening, chances are you've already eaten 2-5 meals that day. You're still going to have fuel in your stomach from these other meals.