Results 1 to 6 of 6

Thread: Critique Diet for the "Up Your Bench 30lbs in 30 Days" program.

  1. #1
    Fade To Black crshbrn's Avatar
    Join Date
    Mar 2009
    Location
    Kansas City, Missouri / Fort Myers, FL
    Posts
    26

    Critique Diet for the "Up Your Bench 30lbs in 30 Days" program.

    I am a week into the "Up Your Bench 30lbs in 30 Days" and would like some critique on my diet. The program calls for taking getting 25 calories per a pound of bodyweight so my goal is 5,450. I have a pretty high metabolism so I don't pick up fat super easy. I try to split the calories up into 5 or 6 meals so that requires around 900 calories a meal. A typical day goes like this:


    Breakfast (Pre-Workout) Totals: 950cal, 55g Protein, 126g Carb, 26g Fat

    -Medium Apple
    -1/2 Cup Yogurt
    -3 Eggs
    -5 Pieces of Turkey Bacon
    -1/2 Cup Oatmeal
    -1 Cup Cheerios
    -1/2 Cup Soy Milk
    -1 Cup Orange Juice Taken 45 min before workout w/ creatine



    Post Workout Totals: 800cal, 59g protein, 93g carb, 23g fat

    -ProLab N-Large2 Weight Gainer
    -1 Serving Peanut Butter



    Post Workout Meal (1.5 to 2 hours after shake): 1020cal, 75g protein, 186g carb, 8g fat

    -1 Medium Apple
    -1/2 Cup Yogurt
    -6 oz Chicken Breast
    -1 Cup Brown Rice
    -1 Cup Bush's Baked Beans



    Meal #4 (2.5 hours later at Work): 800cals, 59g Protein, 93g Carb, 23g fat

    -ProLab N-Large2 Shake
    -1 Serving Peanut Butter



    Meal #5 (2.5 hours later still at work):1250cal, 46g protein, 149g carb, 54g fat

    -1 medium Apple
    -1/2 cup fat free cottage cheese
    -1 package of Lance cheese on wheat crackers
    -2 pieces of whole wheat bread w/ 2 servings of Peanut Butter
    -1 cup orange juice
    -1 slice of a whole wheat bagel
    -1 serving cream cheese



    Meal #6 (2.5 hours later and it depends on if my girlfriend cooks or not.) If not, it goes like this: 480cals, 36g protein, 93g carb, 19g fat

    -3 eggs
    -1/2 cup brown rice
    -1/2 cup beans
    -1/2 cup yogurt

    Before Bed: 1/2 cup cottage cheese (80cals, 15g protein, 5g carb, 0g fat)




    GRAND TOTALS:

    Calories: 5390
    Protein: 345 Grams
    Carbohydrates: 745 Grams
    Fat: 153 Grams

  2. #2
    Senior Member
    Join Date
    Jul 2007
    Posts
    0
    why the fat immediately post-workout? I think all you need is carbs/protein within that window. The fat will just slow down the protein absorbing.

    but I guess if its a question of cutting cals total or eating peanut butter right after then I'd eat the peanuts

  3. #3
    Fade To Black crshbrn's Avatar
    Join Date
    Mar 2009
    Location
    Kansas City, Missouri / Fort Myers, FL
    Posts
    26
    Quote Originally Posted by samadhi_smiles View Post
    why the fat immediately post-workout? I think all you need is carbs/protein within that window. The fat will just slow down the protein absorbing.

    but I guess if its a question of cutting cals total or eating peanut butter right after then I'd eat the peanuts
    Yeah, I was just trying to space out the calories evenly. I probably should just throw in the peanut butter somewhere else instead of having it right after a workout.

    Should I also cut down on the fats before my workout or just leave them where they're at?
    Last edited by crshbrn; 04-26-2009 at 04:10 PM.

  4. #4
    Moderator joey54's Avatar
    Join Date
    Jan 2001
    Location
    Palmyra, PA
    Posts
    5,730
    I wouldn't eat so much dairy personally, but seems like you have obtained the balance you want. How many days into this diet are you?

  5. #5
    Fade To Black crshbrn's Avatar
    Join Date
    Mar 2009
    Location
    Kansas City, Missouri / Fort Myers, FL
    Posts
    26
    Quote Originally Posted by joey54 View Post
    I wouldn't eat so much dairy personally, but seems like you have obtained the balance you want. How many days into this diet are you?
    I started it the same day I started the program, which was on the 21st of this month. I'm about to start week two tomorrow, the 28th. I didn't realize it was a lot of dairy.

    I just was throwing the yogurt in there because it's hard sometimes getting over 5000 calories a day so I was looking for some things that added calories without being to hard to get down. Does the dairy have a negative impact or is it for another reason?

    Thanks for the response

  6. #6
    Banned
    Join Date
    Aug 2008
    Posts
    1,147
    Quote Originally Posted by samadhi_smiles View Post
    why the fat immediately post-workout? I think all you need is carbs/protein within that window. The fat will just slow down the protein absorbing.
    I'm too lazy to go find it but a study of whole milk vs. skim milk post-workout showed that whole milk, with it's fat content, had a better response than the no-fat skim milk.

    It's nothing to be afraid of. The protein will still get broken down quickly enough, and there should be protein still circulating from the pre-workout drink/meal.

Similar Threads

  1. The bench Press
    By Reinier in forum Bodybuilding & Weight Training
    Replies: 9
    Last Post: 02-01-2010, 05:39 PM
  2. Question about the up bench 30lbs in 30 day program
    By foth in forum Bodybuilding & Weight Training
    Replies: 3
    Last Post: 08-17-2008, 11:55 AM
  3. The Bench Press
    By Adam in forum Bodybuilding & Weight Training
    Replies: 17
    Last Post: 05-17-2007, 12:46 PM
  4. Bench Press 600 Pounds
    By pittbull7 in forum Powerlifting and Strength Training
    Replies: 13
    Last Post: 09-15-2003, 01:15 AM
  5. Korte's 3x3
    By pittbull7 in forum Powerlifting and Strength Training
    Replies: 3
    Last Post: 09-07-2003, 10:53 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •