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CBates
12-08-2001, 10:50 AM
goal: lose last little bit of fat on my lower abs, but gain muscle at the same time
height: 5'11
weight:170 lbs
age: 22
additional info: real crappy metabolism system and unable to change times of meals due to my 13 hour work shifts.
workout info:
abs, arms, chest on Monday and Thursday
back and legs on Tuesday and Friday
cardio on Sunday and Wednesday

7:15 am (pre workout)
Oats
calories: 150
protein: 5g
fat: 3g
carbs: 27g

8:15 am (post workout)
protein shake w/ 1 and 1/2 cup of skim milk
calories: 240
protein: 35g
fat: 2g
carbs:21g

9:30 am (meal one)
3 egg whites and 1 whole egg, 2 slices of fat free cheese , 2 slice of turkey cut from the deli, 1 tbsp of olive oil
calories: 355
protein: 34g
fat: 19g
carbs: 7g

1 pm (meal two)
cottage cheese
calories: 240
protein: 39g
fat: 3g
carbs: 12g

4:30 pm (meal 3)
tuna with shredded cheese and flax seed oil
calories: 280
protein: 45g
fat: 8g
carbs: 6g

8:00 pm
protein shake with water
calories: 120
protein: 21g
fat: 2g
carbs: 3g

10 pm (meal 4)
bakes chicken breast
calories: 170
protein: 34g
fat: 3g
carbs: 0g

11pm (snack)
veggies (usually spinach, green beans, or something like that)
calories: 60
protein: 3g
fat: 0g
carbs: 12g

12pm (before bed)
protein shake w/ 1 and 1/2 cup of skim milk
calories: 240
protein: 35g
fat: 2g
carbs:21g


total calories: 1855
total protein: 251g
total fat: 42g
total carbs: 109g


Can anybody see any modifications that I can make on this diet to achieve my goals?? The carbs look a little high, anything I should take out to lower the carbs?

millertime
12-12-2001, 06:24 AM
lower your potein intake to about 170g-200g and up the fat a little 50g-70g. The added fat should be polyunsat fat and monounsat fat. The carbs don't seem too bad.

YatesNightBlade
12-12-2001, 06:29 AM
Originally posted by CBates


7:15 am (pre workout)
Oats
calories: 150
protein: 5g
fat: 3g
carbs: 27g

* More Protein needed here. Add some Cottage Cheese and milk.

8:15 am (post workout)
protein shake w/ 1 and 1/2 cup of skim milk
calories: 240
protein: 35g
fat: 2g
carbs:21g

* have shake with water

9:30 am (meal one)
3 egg whites and 1 whole egg, 2 slices of fat free cheese , 2 slice of turkey cut from the deli, 1 tbsp of olive oil
calories: 355
protein: 34g
fat: 19g
carbs: 7g

* fine

1 pm (meal two)
cottage cheese
calories: 240
protein: 39g
fat: 3g
carbs: 12g

* have some more fat with this meal. Maybe some Flax Seed Oil. Or some Nuts.

4:30 pm (meal 3)
tuna with shredded cheese and flax seed oil
calories: 280
protein: 45g
fat: 8g
carbs: 6g

* only 8g of fat with this meal ?? Are you sure ?

8:00 pm
protein shake with water
calories: 120
protein: 21g
fat: 2g
carbs: 3g

*have this one with Skim Milk

10 pm (meal 4)
bakes chicken breast
calories: 170
protein: 34g
fat: 3g
carbs: 0g

11pm (snack)
veggies (usually spinach, green beans, or something like that)
calories: 60
protein: 3g
fat: 0g
carbs: 12g

*have this with the meal before (chicken)

12pm (before bed)
protein shake w/ 1 and 1/2 cup of skim milk
calories: 240
protein: 35g
fat: 2g
carbs:21g

*lose this meal. Get more sleep.
total calories: 1855
total protein: 251g
total fat: 42g
total carbs: 109g


Can anybody see any modifications that I can make on this diet to achieve my goals?? The carbs look a little high, anything I should take out to lower the carbs?

millertime
12-12-2001, 06:50 AM
yates don't you think 250g of protein is too much for someone who weights 170g

YatesNightBlade
12-12-2001, 07:09 AM
Not Really. He's not eating that many carbs.

CBates
12-12-2001, 04:01 PM
Thanks for the reply Yates, I have made a few modifactions, see how this sounds..


Originally posted by YatesNightBlade

7:15 am (pre workout)
Oats
protein: 30g
fat: 5g
carbs: 38g

* More Protein needed here. Add some Cottage Cheese and milk.
**have already added 1 cup of milk with this and add 1 scoop of whey protein with flavor to oats for a better taste**

8:15 am (post workout)
protein shake w/ water
protein: 22g
fat: 2g
carbs: 3g

* have shake with water
**going to take shake w/ water**

9:30 am (meal one)
3 egg whites and 1 whole egg, 2 slices of fat free cheese , 2 slice of turkey cut from the deli, 1 tbsp of olive oil
protein: 34g
fat: 19g
carbs: 7g

* fine
**left this the way it is**

1 pm (meal two)
cottage cheese (3 servings)
protein: 39g
fat: 3g
carbs: 33g

* have some more fat with this meal. Maybe some Flax Seed Oil. Or some Nuts.
**decided I need to add a little fruit to my diet, so I added an apple with this, do you still recommend adding flax seed oil or nuts with this and also keep the apple**

4:30 pm (meal 3)
1 can of tuna with shredded cheese and flax seed and 2 servings of veggies
protein: 40g
fat: 5g
carbs: 8g

* only 8g of fat with this meal ?? Are you sure ?
**added 2 cans of tuna since it wasn't feeling me up, and also 2 servings of veggies, fat is correct b/c I'm using fat free cheese and right now I'm actually using the flax seeds and not the oil, but when I get paid Friday, I'm replacing it with the actual flax seed oil, so the fat will go up a little bit with this meal.??**

8:00 pm
protein shake with water and 1 can of tuna with fat free cheese and flax seed
protein: 56g
fat: 7g
carbs: 5g

*have this one with Skim Milk
**sorry, can't take w/ milk, at work for 9 hours already and milk will go bad being out that long, thinking just about adding the chicken breast with this and dropping the meal below,or should I keep it the way it is, or possible add something else??**

10 pm (meal 4)
bakes chicken breast
protein: 34g
fat: 3g
carbs: 0g

11pm (snack)
veggies (usually spinach, green beans, or something like that)
protein: 3g
fat: 0g
carbs: 12g

*have this with the meal before (chicken)
**this reason for this meal is b/c I'm usually a little hungry when I get home from work and this is a low cal snack that can full me up**

12pm (before bed)
protein shake w/ water
protein: 22g
fat: 2g
carbs:3g

*lose this meal. Get more sleep.
**unable to get more sleep b/c I don't get home till 11pm and after taking a shower and getting ready for bed it's 12pm so I figured I'd take a little bit of protein before I go to sleep, also took out milk and added water**


Can you please make any other modifactions to the ones I have added, I'm trying to get my diet narrowed down pretty well so I'm getting the correct amound of protein, fats, and carbs so I'm able to keep muscle mass and add some slowly, without adding fat.. Thanks for taking the time to help..

Also here are the totals of everything now (might be off a few grams due to modifactions were done off the top of my head b/c I'm at work right now, but pretty close..

Calories: 1955
Protein: 275g
Fat: 46g
Carbs: 110g

YatesNightBlade
12-13-2001, 02:32 AM
Whey is not really a good choice before bed as it is a fast acting protein. Something like Milk, steak or Cottage Cheese would be a better choice. Whey with water is better for post training as milk slows the digestion down a little.

Everything else looks good.

dharmendra
12-15-2001, 07:57 AM
yates nice diet you have recommended. do you follow a similar on or are you on some sought of a mass building one.:eek:

YatesNightBlade
12-17-2001, 02:25 AM
No, my diet is completely different. Muscle mass is the aim, yes.

dharmendra
12-17-2001, 05:36 AM
Yates back here supplements like whey are very very expensive.
so i have to rely on food sources (excepting skim milk powder)
eggs, beef are my main sources got any other recommendations.:study:

YatesNightBlade
12-17-2001, 05:41 AM
Beef, Milk, Eggs, Chicken, Turkey, Fish is all you need. Shakes are just convinent.

dharmendra
12-17-2001, 11:55 PM
On a typical 60/30/10 diet what sources of carbs do you think will
do the trick.:cool: :angel:

YatesNightBlade
12-18-2001, 04:09 AM
I personally prefer low Glycemic carbs, like Brown rice, Oats and Veg. Even a little fruit. I have high Glycemic Carbs after a workout tho.

dharmendra
12-18-2001, 04:45 AM
Very similar to my preferences except i do not consume too much fruit.:cool: