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David
01-30-2002, 07:00 PM
After doing a lot of thinking i came up with this diet. I think that its as perfect as i could get it, but of course i want your feedback on it so please tell me what you think or what i could improve or take out. My main goal is to add lean muscle mass.

By the way i will be training from 5:30 to about 6:30am.

pro-cal-carb
5 am 1 protein shake+1 serving of rice 21-285-38

6:30am 100g dextrose+2.5scoops of whey 52.5-550-100

7:20am 1chicken breast+2 servings cream of
of wheat+1 bagel+1protein shake 50-785-103

9:30am 1chicken breast+2 servings rice+1/2
protein shake+1 serving flaxseed oil 40-600-71

12pm 1chicken breast+2 servings rice+1/2
protein shake+1 whole egg+2 egg whites 52.5-635-71

2:30pm 1 can tuna+1 whole egg+2 egg whites+
1/2protein shake+2 servings of rice+1
serving flaxseedoil 55-790-71

5pm 1 can tuna+1 whole egg+2 egg whites+
1/2protein shake+1 serving cream of
wheat+1 banana 55-570-53

8pm 1 can tuna+1 whole egg+2 egg whites+
1/2protein shake+1 serving flaxseed oil 55-450-3

12pm 1 protein shake 21-115-3


Thats a total of: 402g protein
4,780 calories
513g carbs


Now, i know that all of that seems like a lot of food, but i prepared some of those meals to see how big they were, and they arent even that big, its just that there are a lot of them.

Bascially i need advice on the carbs, i read that Flex Wheeler eats only like 350g a day because his body doesnt respond well to them, and then i read other people eat 3g of carbs per pound of bodyweight! Also, will eating about 70g of carbs make me fat? And does brice rice spike insulin levels? I hope not because its a complex carb, which i eat plenty of because its easy to prepare.

i hope you guys tell me what you think of my diet, because i am really looking forward to actually starting it.

Joe Black
01-31-2002, 02:26 AM
looks good, but I will say one thing is a diet can look good on paper but following through with it is another story.

When I designed my last diet i sat down and once I had done it looked EXCELLENT. we had brown rice, egg whites galore, lpain chicken breasts, oats.. lovely I thought.

In reality trying to stuff down that stuff in real life, every day, day in day out is nasty, and I kept being inconsistent because of it.

Now if you can follow through with this diet daily, more power to you but it loks awfully heavy and well horrible. lol

For example I used to eat oats, chicken, veg and nuts as 3 of my meals. urggh horrible.

Now I just cook up some chicken/turkey in a pan, add some aoy and worcester sauce for flavour, perhaps a small bit of flavouring sauce and mix it all up with brown rice. far nicer.

Just my opinion.

David
01-31-2002, 05:51 AM
Hey Hulk - i wont have any trobule following this diet because its so easy to prepare - the rice i just make in a rice cooker and i boil 12 eggs in a huge pot at a time, the tuna i eat right out of the can and the chicken i grill on a george foreman grilling machine.
SO, i wont have any problem eating the same stuff over and over.
I just wanted to know what you thought of the quality of food, and about the carbs, and also if you could give me any more kinds of foods that have complex carbs that i could substitute for the brown rice.

YatesNightBlade
01-31-2002, 06:32 AM
Originally posted by TripleP


pro-cal-carb
5 am 1 protein shake+1 serving of rice 21-285-38

*fine if your training soon

6:30am 100g dextrose+2.5scoops of whey 52.5-550-100

* fine

7:20am 1chicken breast+2 servings cream of
of wheat+1 bagel+1protein shake 50-785-103

* lose the shake

9:30am 1chicken breast+2 servings rice+1/2
protein shake+1 serving flaxseed oil 40-600-71

* lose the shake

12pm 1chicken breast+2 servings rice+1/2
protein shake+1 whole egg+2 egg whites 52.5-635-71

* lose the shake

2:30pm 1 can tuna+1 whole egg+2 egg whites+
1/2protein shake+2 servings of rice+1
serving flaxseedoil 55-790-71

* lose the shake

5pm 1 can tuna+1 whole egg+2 egg whites+
1/2protein shake+1 serving cream of
wheat+1 banana 55-570-53

* lose the shake

8pm 1 can tuna+1 whole egg+2 egg whites+
1/2protein shake+1 serving flaxseed oil 55-450-3

* lose the shake and flax

12pm 1 protein shake 21-115-3

* have some Flax oil here with some milk and cottage cheese. You could have a few eggs whites too


Thats a total of: 402g protein
4,780 calories
513g carbs





Too much protein IMO and too much food in general. Your gonna get fat. Keep carbs moderate and see how you get on. If your tired and lack motivation ... UP your carbs .... if you feel like your getting fat. DROP them. There's an optimum to find for muscle building and I think your well over it. Listen to your body ...... it holds the answers.

David
01-31-2002, 11:17 AM
Hey Yates thanks for replying.

SO you say i should drop all those protein shakes??

I got that idea from reading the nutrition article on here...which said to drink half a protein shake with each meal , because whey is more superior to egg protein.

I guess i do have too many calories...i will deleate the bagel which will leave me at about 4,500 calories. Serisously though when i made this diet i didnt think it would be too much food....i mean everybody is always saying that to be big you have to eat big! ALso, bodybuilding is 90% diet (Jay Cutler says). I havent received too many replies so i figure it looks alright.

David
01-31-2002, 12:44 PM
IN addition...i will be removing the flaxseed oil from my 8pm meal and putting it with my 12pm meal.:D

The_Chicken_Daddy
01-31-2002, 12:49 PM
give us some stats. you're over eating IMO.

Tryska
01-31-2002, 12:49 PM
nah..we just trust yates opinion. ;)

i agree that there are a whole lot of protein shakes in there.....how much do you weight currently?

intensity
01-31-2002, 01:52 PM
402 grams of protein?? How much do you weigh?

smalls
01-31-2002, 02:46 PM
You should find out how many cals it takes for YOU to grow first before designing your routine. the last few weeks I have been eating 4200 cals a day and not gaining weight, but I started out at around 3800 and went up slowly, and now i have to increase again. So drop the pro shakes and some additional cals then go from there.

David
01-31-2002, 06:16 PM
hey guys thanks for replying.

i am about 190lbs right now, 6'1"

i lost 60 pounds when i was in the navy :eek:

So i am basically starting all over again.

402g of protein because i decided to eat 2g/pound. and so i'm close too 200 so i just decided to round it of a little, you know?

like i said before, i think that the protein shakes, which i will only eat 1/2 of with every meal isnt a really big deal. 1/2 protein shake is 10.5g protein and only like 55 calories!

so you think i should drop some of the protein and add more carbs??

YatesNightBlade
02-01-2002, 02:33 AM
No I think you should drop all.

Drop them down and go for it. Follow the diet for 1 month and see what happens. If you have gained more then a few pounds and feel fatter .... you eating too much. If this happens DROP your carbs. You can't force feed muscle growth ... it will only occure at a certain rate.

Whey is a good choice, but is very fast acting. You can't beat real food Beef, turkey, eggs, chicken, fish etc etc.