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View Full Version : Advice On This New Diet - Experts Only Please



Leviathan
02-16-2002, 02:19 PM
I've attached my diet and supplementation schedule in Microsoft Word format. I used AST-SS's nutritional calculator for a 21 year old, moderately active ectomorph @ 180lbs. to calculate my daily requirements and got my nutritional information from stayinshape.com's nutritional database. Make any suggestions and please explain your comments - I'm 6'0". This diet plan is connected to the Max-OT training routine (also from AST) that I decided I would test out for the next few months.

Thank you.

The_Chicken_Daddy
02-16-2002, 02:41 PM
too much protein.

not enough fat.

too many cals - you'll put on more fat than you'd like if you jump straight into it.

the last meal sucks too.

Leviathan
02-16-2002, 03:01 PM
What would a good last meal of the day be? I, unfortunately, don't have access to flaxseed oil - and although olive oil is good... it doesn't have the omega3 EFAs that I'm looking to get.

As far as fat... how much higher should I go? And how far should I bring calories and protein down?

The_Chicken_Daddy
02-16-2002, 03:16 PM
1 CUP MUSLEI 360.00 10.00 15.00 6.50
8 OUNCES SKIM MILK 85.75 8.35 11.88 0.44
2 GRAMS GL3 L-GLUTAMINE 0.00 0.00 0.00 0.00
6 EGG WHITES & 1 YOLK SCRAMBLED 157.50 23.50 6.00 5.00
1 APPLE 81.42 0.26 21.04 0.50
1 MULTIVITAMIN 0.00 0.00 0.00 0.00

***This is a good meal, but your carb sources aren't optimum IMO. Maybe swap the muslei for oats? museli is good, but you may wanna get some better complex carbs in there. Also, the fruit won;t leave you satiated.

1 CAN TUNA 220.16 40.63 0.00 5.11
1 TABLESPOON PEANUT BUTTER 94.88 4.03 3.08 8.16
8 OUNCES SKIM MILK 85.75 8.35 11.88 0.44

***Milk is good, but you really wanna get a better source of carbs here. How about dropping the milk, replacing the PB with mayo and having a tuna sandwich? better carbs and you'll drop some of the protein (and thus calories)

2 SCOOPS N-LARGE2 300.00 26.00 43.00 3.00
5 GRAMS MICRONIZED CREATINE 0.00 0.00 0.00 0.00
8 OUNCES GRAPE JUICE 125.00 0.25 32.25 0.00
2 DYMETADRINE XTREME 0.00 0.00 0.00 0.00
10 OUNCES WATER 0.00 0.00 0.00 0.00

***I have a theory about pre-workout nutrition that i'm trying out for myself currently, but i guess this is aight. Others may tell ya to use more complex carbs for pre-train tho. I've noticed you use a lot of powders each day too if you follow this. You may wanna reconsider this?

5 GRAMS MICRONIZED CREATINE 0.00 0.00 0.00 0.00
5 GRAMS GL3 L-GLUTAMINE 0.00 0.00 0.00 0.00
8 OUNCES GRAPE JUICE 125.00 0.25 32.25 0.00
2 SCOOPS VP2 WHEY ISOLATE 200.00 48.00 2.00 1.00
10 OUNCES WATER 0.00 0.00 0.00 0.00

***Seriously man, drop the glut altogether and save your money. Or better still, buy extra vits C and E. VP2 is ace. Grape juice is aight, but i think you'll get pushed towards the malto/dextrose direction. On the whole tho, you may wanna up the carbs here a touch.

1 CAN TUNA 220.16 40.63 0.00 5.11
1 TABLESPOON PEANUT BUTTER 94.88 4.03 3.08 8.16
1 BANANA 108.56 1.22 27.65 0.57
8 OUNCES SKIM MILK 85.75 8.35 11.88 0.44
2 SCOOPS VP2 WHEY ISOLATE 200.00 48.00 2.00 1.00

***Simple this one: drop the VP2. I'm also gonan tell you to drop the milk and get some more complex carbs in here like rice, sweet potato or oatmeal.

2 GRILLED CHICKEN BREASTS 321.64 57.52 0.88 0.10
1 CUP MIXED CARROTS & PEAS 76.80 4.94 16.19 0.67
8 OUNCES SKIM MILK 85.75 8.35 11.88 0.44
1 MULTIVITAMIN 0.00 0.00 0.00 0.00
1 APPLE 81.42 0.26 21.04 0.50

***Again, poor choices of carbs IMO. I'm gonna tell you to drop the apple, cause you've already had one for the day and replace these carbs with more complex carbs. I think the potates or rice would come in ideally for this meal personally. Maybe drop the milk too and replace the carbs with more complex ones from the rice or potatoes.

NY-TRO PRO-40 CHOCOLATE 250.00 40.00 22.00 1.50
16 OUNCES WATER 0.00 0.00 0.00 0.00
2 GRAMS L-GLUTAMINE 0.00 0.00 0.00 0.00

** Is this for convience? If so, fair enough. If not, can you get a real meal in here? say some more eggs? turkey? cottage cheese? it doesn;t have to be much. Make it just a pro + fat meal. say 4 eggs and some cottage cheese? Just suggestions...

2 SCOOPS N-LARGE2 300.00 26.00 43.00 3.00
10 OUNCES WATER 0.00 0.00 0.00 0.00

DAILY TOTALS: 3660.42 408.92 337.98 51.64
ESTIMATED REQUIREMENTS: 2880.00 360.00 266.40 41.60
DIFFERENCE: 780.42 48.92 71.58 10.04

***Def drop this. Maybe even drop this meal altogether. that'd easily drop the cals down. Once you need the cals you can always add this back in, only earlier in the day IMO.

can you get walnut oil instead of flax?
what nuts can you get?

Leviathan
02-16-2002, 04:14 PM
Thanks for the advice... the Ny-Tro Pro-40 is for convenience, but it also seems to have an ideal combination of nutrients so it saves time in meal preparation. I'm not a big fan of mayo, but I will adjust the nutrients for that meal.

I can get peanuts, pistachios, and probably a variety of other nuts - I haven't seen walnut oil, but I'll look.

Slim Schaedle
02-16-2002, 09:11 PM
experts only huh...

The_Chicken_Daddy
02-17-2002, 10:18 AM
Lev, i know nytro has ideal nutrient breakdowns, but the carbs are maltodextrin and won't keep you very sustained until your next meal. but if it's convienient...

Leviathan
02-17-2002, 11:11 AM
I made some adjustments that brings the calories down to about 3400/day. I'm still tinkering with a few things, but I think I've ironed out most of the kinks.

I'll let you know my progress.