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View Full Version : heres my diet.. what do you think?



Mademan118
11-24-2005, 01:38 AM
Meal 1: 7:00 am-8am
1 cup oats w/ 1 scoop ON whey added, 2 eggs w/ yolks, 2 caps flax

Meal 2: 11:00am-11:30am
4oz chicken on 2 slices wheat bread, Granny smith apple.

Meal 3: 1:00pm-1:30pm
6oz of chicken... 2 handfuls of broccoli 2 capsules flax

Meal 4: 4:00pm-4:30pm
2 Tin's tuna on some lettuce for a salad.

Meal 5: 7:00pm-7:30pm
Chicken/steak, lettuce,

Meal 6: 10:00-10:30pm
2 tins salmon on 2 slices wheat and lettuce 2 capsules flax

Meal 7:11:30-12:30pm
2 cups Cottage Cheese and another Apple

Built
11-24-2005, 02:05 AM
Macronutrient breakdown?

Goals (ie bulking? Cutting?)

Davidelmo
11-24-2005, 03:52 AM
Looks decent, but you should enter all of that on www.fitday.com and then post it here :)

Mademan118
11-24-2005, 12:08 PM
Calories Eaten Today
source grams cals %total
Total: 2686
Fat: 61 546 22%
Sat: 18 166 7%
Poly: 10 86 3%
Mono: 11 103 4%
Carbs: 147 507 20%
Fiber: 21 0 0%
Protein: 366 1465 58%
Alcohol: 0 0 0%


this is everything broekn down without the flax seed caps... i need more carbs...

Built
11-24-2005, 12:10 PM
You actually need more fat.

Mademan118
11-24-2005, 12:20 PM
i know, but with the flax it should add some more correct? otherwise how i would go about adding more fat to the diet

Mademan118
11-24-2005, 12:43 PM
another thing also, my attempt is to cut some fat before i attempt to bulk. ive gained alot of weight from drinking beer, and i want to cut that.. i have dieted once before and lost 30 pounds in a somewhat good way, but i want a cleaner cut then lsat time, so i dont lose much muscle.

Built
11-24-2005, 01:08 PM
Fat sources include:
Fish oil (better than flax oil)
Natural peanut butter
egg yolks
butter
olive oil
steak
avocados
raw nuts (walnuts, almonds...)

Davidelmo
11-24-2005, 02:07 PM
In my opinion protein is a little excessive too

Make up some of the calories with more healthy fats (which are essential) or carbs (non-essential nutrient)

Mademan118
12-23-2005, 02:10 AM
Total: 3154
Fat: 79 707 24%
Carbs: 284 991 34%
Protein: 312 1247 42%

Meal 1:
1 c. oats, 1 egg on wheat, 1 scoop ON whey

Meal 2:
2 tablespoon Natural PB, 2 Slices Wheat, apple

Meal 3:
6oz Chicken, 2 handful broccoli, 1.5 potatoes

Meal 4:
2 tins Tuna, 2 slices Wheat bread, 2 Slices Cheese

Meal 5:
6oz chicken, avocado, 1.5 potatoes

Meal 6:
1 Can salmon, 2 slices wheat

Meal 7:
1 Cup cottage cheese


Revamped it..

40/35/25 split? Will this work... Im 5'9 205, 18 years old. Heres my workout split and pre/post shakes:

Monday & Thurs: Chest & Back

Incline DB Bench 3x6
Incline BB Bench 3x6
Flat Bench: 3x6
Chest Flies: 2x8

Thinking about rotating Decline adn incline every week.

Pull-Ups: right now starting at 25
Deadlifts: 4x4
T-Bar Rows: 3x6
Lat Pull Downs: 2x8

I was told to do deadlifts every other week. what do you recommend?

Tuesday & Friday: Legs

Seated Calf Raises: 3x8
Squats: 4x6
SLDL: 2x8
Lunges: 40 feet with DB's

This needs work.. Input would be nice

Wed & Sat: Shoulders and Arms
Seated Shoulder Press: 3x8
Front Lat Raises: 2x8
Rear Lat Raises: 2x8
Closegrip Bench: 3x8
Skullcrushers: 2x8
BB Curls: 3x8
Incline DB Curls: 2x8

I will incorporate ab's in on probably mon-wed-fri.

Here is what my shakes look like:

Pre-workout
1 scoop ON
1/4 Cup Oats
5 caps Green Bulge

Post 1:
1 scoop ON
30g Dextrose
2 g CEE
Vitamin C

Post 2:
1 scoop On
30g maltodextrin
Glutamine

Mademan118
12-24-2005, 01:22 AM
bump... i revamped it. Built? Anyone else? what do you think?

Built
12-24-2005, 01:54 AM
Total: 3154
Fat: 79 707 24%
Carbs: 284 991 34%
Protein: 312 1247 42%

Fats COULD come up a smidge, but if you're comfortable, you're fine.



Meal 1:
1 c. oats, 1 egg on wheat, 1 scoop ON whey

Meal 2:
2 tablespoon Natural PB, 2 Slices Wheat, apple
Eat some of your protein in this meal. Fat and carb isn't a meal, it's a donut.


Meal 3:
6oz Chicken, 2 handful broccoli, 1.5 potatoes

Meal 4:
2 tins Tuna, 2 slices Wheat bread, 2 Slices Cheese

Meal 5:
6oz chicken, avocado, 1.5 potatoes

Meal 6:
1 Can salmon, 2 slices wheat

Meal 7:
1 Cup cottage cheese


I'm not sure what the timing is of when you train. Personally, I like to focus the majority of my carbs around my lifts, but that's me.



Revamped it..

40/35/25 split?
The ratios don't matter at all. You're protein and fat appear to be sufficient for your LBM - increase the fats a hair and you're golden.



Will this work... Im 5'9 205, 18 years old. Heres my workout split and pre/post shakes:

Monday & Thurs: Chest & Back

Incline DB Bench 3x6
Incline BB Bench 3x6
Flat Bench: 3x6
Chest Flies: 2x8

Thinking about rotating Decline adn incline every week.

Pull-Ups: right now starting at 25
Do 'em in shorter sets, weighted

Deadlifts: 4x4
T-Bar Rows: 3x6
Lat Pull Downs: 2x8 don't bother with pulldowns if you're doing chins/pullups. Do you have any hammer rows at your gym? Hammer high rows or hammer btn rows are awesome. Failing this, maybe one arm dumbbell rows.



I was told to do deadlifts every other week. what do you recommend?

Why every OTHER week? I often do variants on 'em twice a week - rack pulls and RDLs for example



Tuesday & Friday: Legs

Seated Calf Raises: 3x8
Squats: 4x6
SLDL: 2x8 **do RDLs - they're better IMHO
Lunges: 40 feet with DB's **I imagine you mean walking lunges. They rock.

This needs work.. Input would be nice

Wed & Sat: Shoulders and Arms
Seated Shoulder Press: 3x8
Front Lat Raises: 2x8
Rear Lat Raises: 2x8
Closegrip Bench: 3x8
Skullcrushers: 2x8
BB Curls: 3x8
Incline DB Curls: 2x8

I will incorporate ab's in on probably mon-wed-fri.
Once or twice a week is fine for abs - short, weighted sets, don't overdo 'em.

You could do dumbbell pullovers for lats if you like - those hit abs pretty good on me.



Here is what my shakes look like:

Pre-workout
1 scoop ON
1/4 Cup Oats
5 caps Green Bulge

I have NO idea what "Green Bulge" is, and the name both frightens and intrigues me ... ;)



Post 1:
1 scoop ON
30g Dextrose
2 g CEE
Vitamin C

Good place for the vitamin C. I do mine right after I train, too.



Post 2:
1 scoop On
30g maltodextrin
Glutamine
Save your money and don't bother with glutamine. Total waste of money.

Mademan118
12-24-2005, 06:08 AM
what do you recommend adding for meal 2?

Built
12-24-2005, 12:49 PM
Your protein is sufficient - just move some of it into that meal. Or eat more protein in there if you want the calories. Maybe something easy, like cottage cheese?

Mademan118
12-26-2005, 12:57 AM
http://www.bodybuilding.com/store/clabs/green.html

ive read great stuff about it and its backed by a money back gurantee (and yes it actually is a money back gurantee..if you read those boards its been proven they have done it before). I already have the glutamine so im going to use it. Back when i was getting into this, my coach recommended it so i went and bought it.