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bigmalone
04-15-2005, 05:00 PM
24 yrs old 230 pds 5 '11'

i eat this diet everyday besides saturday. I am of course looking to gain muscle mass, but not really wanting to do another bulk till the winter. gotta look good at the pool.

meal 1 pre workout,

1 cup instant oatmeal
2 slices white bread with nat peanutbutter
2 whole eggs
2 cups milk

meal 2,post workout,

1 cup instant oatmeal
1 cup cottage cheese
2 cups milk

meal 3
1 can tuna
1/4 cup corn
1/2 cup cottage cheese

meal 4
1 can tuna
1/4 cup corn
1 nonfat yogurt
2 cups milk

meal 5
1 can tuna
1/4 cup corn
1 nonfat yogurt

meal 6
1 can tuna
1/4 cup corn
1/2 cup cottage cheese
2 cups milk

altogether my cal are around 3000, with about 50 fat 320 carbs 340 protien. the reason for all the corn is i like the taste of corn with tuna. however i just learned about gi levels in corn being high, so i will be finding something else to mix with my tuna soon. also thinking of using dextrose instead of oatmeal around workout. what do you guys think? any help is apreciated.

thanks for all replyss

HahnB
04-15-2005, 05:25 PM
You're gonna need a lot more than 3000 calories to gain weight @ 230lbs.

getfit
04-15-2005, 05:32 PM
You're gonna need a lot more than 3000 calories to gain weight @ 230lbs.
:withstupi

Organichu
04-15-2005, 06:42 PM
Have a coupla' tablespoons of olive oil with each meal.. and spread a quarter jar of natural peanut butter throughout the day.

Now we're talkin'. ;)

bigmalone
04-15-2005, 07:28 PM
whats olive oil for

SpecialK
04-15-2005, 08:48 PM
You're gonna need a lot more than 3000 calories to gain weight @ 230lbs.

Depends on his bf%

bigmalone
04-15-2005, 09:00 PM
low bf not sure how much but i dont really have much

Jabberwocky
04-15-2005, 10:25 PM
Olive oil is calorie dense and for the most part flavor neutral, adding 2 tbsp. to every meal would up your calories by like 360.

smalls
04-15-2005, 11:17 PM
Well what type of caloric intake have you bulked on in the past. And how many cals do you usually cut on. I really wouldnt worry about the GI of corn when mixed with those meals, especially on only 3000 cals.

shootermcgavin7
04-15-2005, 11:35 PM
You're gonna need a lot more than 3000 calories to gain weight @ 230lbs.
:withstupi

Agreed. I started my last CUT at 3000 cals @ 220 lbs.

Vitalize
04-17-2005, 03:21 PM
Where are your vegtables and fruit?

Shao-LiN
04-17-2005, 03:36 PM
whats olive oil for

Fat

bigmalone
04-20-2005, 08:12 PM
but would this be a good cutting diet then?

smalls
04-20-2005, 08:17 PM
but would this be a good cutting diet then?

Fat is necassary, a low-fat cut is a bad idea.

bigmalone
04-20-2005, 08:48 PM
why is a low fat cut a bad idea??

spencerjrus
04-20-2005, 09:03 PM
why is a low fat cut a bad idea??


fats are an essential part of your diet and nutrition regardless of bulking or cutting. I'm also assuming a low fat cut may result in more muscle loss, dont know though.

smalls
04-20-2005, 09:28 PM
Fat's are essential for hormone production (like mmm testosterone) as well as tons of other processes in the body. They are also very good at keeping you fuller, longer. Thus inhibiting you from binging.

bigmalone
04-20-2005, 10:34 PM
im getting 50 grams of fat in every day isnt that enough?

Built
04-20-2005, 10:55 PM
Well...

I'm a chick, I'm on low calories right now 'cause I'm cutting, and my fats for today are already over 63g, so you tell me.

I don't like fats to drop any lower than 30-35% of cals, sometimes as high as 50-55% of cals if it's not a training day and I'm on lower calories.

I'm of a mind that anything over about 30% is for comfort, but I don't like to see fats drop much below 30% of cals. I think this is probably prudent for most folks (ESPECIALLY on a cut, for appetite control), although there us most certainly variation between individuals.

bigmalone
04-21-2005, 06:01 PM
DAMN, there is so much to learn about the nutrition side of this hobby of mine.

danlifter
05-01-2005, 12:41 PM
Hows my diet. im 17 6 foot weigh 145

Meal1: Breakfest 7:30
1 scoop of whey 110 calories, 1.5 grams of fat, 23 grams of protein, 3 carbs
1 cup skim milk 70 calories, 8 protein, 13 carbs
1/2cup cottage cheese 90 caloires, 16 grams of protein, 4 carbs, 1 gram of fat
Oatmeal 27 carbs, 5 grams of protein, 3 grams of fat,150 calories, 4 fiber
Shredded Wheat 15 carbs, .5 fat,70 calories
1 tsp. of glutamine
Multivitamin

Total calories-490
Total Protein-54.5
Total Carbs-62
Total Fat-6

Meal2: Lunch 10:45
Tuna Fish 38 grams of protein, 180 calories, 2 fat
1 tbs peanut butter 90 calories, 7.5 grams of fat, 4 protein
Lite whole wheat bread 35 calories, 8 carbs


Total calories-305
Total Protein-42
Total Carbs-8
Total Fat-9.5

Meal3:Pre Workout meal 2:20
1lb. bag of strawberries 37 grams of carbs, 150 calories.
1 lite 85 yogurt 6 grams of protein, 13 carbs, 80 calories., 6 fiber
1 can of tuna 19 grams of protein, 90 calories, 1 grams fat
1 piece of salmon 15 grams of protein, 3.5 grams of fat,100 calories



Total calories-420
Total Protein-40
Total Carbs-50
Total Fat-4.5

Meal4:Post Workout meal 5:20
Dextrose crystals 2.5 tbs. 29 grams of carbs, 120 calories
Maltodextrin 1/4 cup 23 grams of carbs, 95 calories
2 scoops whey protein drink 46 grams of protein, 220 calories. 4 carbs, 3 grams of fat
1 tsp of glutamine 4500 mg.
Multivitamin
5 grams creatine monohydrate



Total calories-435
Total Protein-46
Total Carbs-56
Total Fat-3 gram

Meal5:Dinner 6:10
Egg beaters 42 grams of protein, 7 carbs, 210 calories
1/2 cup of oatmeal 3 grams of fat, 27 carbs, 5 grams of protein,150 calories, 4 fiber
1 can of sliced potatoes 32 carbs,150 calories, 5 fiber
1 piece shredded wheat 15 carbs, 70 calories, .5 fat

Total calories-580
Total Protein-47
Total Carbs-61
Total Fat-3.5

Meal6: 8:30
Salmon 3.5 grams of fat, 15 protein, 100 calories
Tuna Fish 1 gram of fat, 19 protein, 90 calories



Total Calories-190
Total Protein-34
Total Carbs-
Total Fat-4.5

Meal7:Before Bed
1 cup of cottage cheese 160 calories, 30 grams of protein, 8 carbs
1.5 tbs peanut butter 135 calories, 11 grams of fat, 4 protein



ZMA PILLS

Total Calories-295
Total Protein-34
Total Carbs-8
Total Fat-11



TOTALS
Calories-2715
Protein-297 grams
Carbs-258 grams
Fat-43 grams