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2005/05/02, 12:22 PM
Here is my diet. Im 225lbs and have been working out for almost three weeks. Just want to make sure I'm on the right track. Also I dont see any areas that I can cut anything out without starving myself. Any opinions wouldbe great thx.
Food | Energy | Protein | Fat | Carbs |
Oatmeal 120 4g 2g 21g
2 Bananas 210 2g 2g 54g
40g whey 187 36g 3g 4.5g
Preshake
Dextrose 110 0g 0g 27g
24 g Whey 125 24g 2g 3g
PostShake
Dextrose 440 0g 0g 108g
Whey 48g 250 48g 4g 6g
1/2 cup
grain rice 320 6g 0g 72g
1 tin herr
fish 190 20g 13g 0g
Chicken
Breast 220 46g 2.4g 0g
Romaine
Lettuce 20 1.4g 0.4g 3.6g
1 Can Tuna 95 22g 1g 0.1g
48g whey 250 48g 4g 6g
=============================================
TOTAL 2537 250g 33.8g 304.7
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2005/05/02, 07:02 PM
andyem.. first of all we would like to know what ur goals are... are you trying to gain mass or just want to get a lean body... that defines how much total calories u need.. and after that.. u havn't given the times u eat these meals.. from what i can see... don't have a lot of solid food in ur diet... please give the timings of ur diet then we would be able to look more into ur diet... e.g.. if u r taking whey b4 sleeping.. i would suggest taking cottage cheese instead.. cuz that has slow disolving protein.. etc
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A life worth living is a life lived with honor and dignity..bow to no moral.. THATS ME
Me and My Body are competitors... we compete each other for different goals..
supplements are Helpers.. not the Drivers of Health wagon
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2005/05/02, 10:54 PM
My goal is too gain mass. Here are the times:
Food | Energy | Protein | Fat | Carbs |
Oatmeal 120 4g 2g 21g
wakeup 2 Bananas 210 2g 2g 54g
40g whey 187 36g 3g 4.5g
1 1/2 Preshake
hours Dextrose 110 0g 0g 27g
after 24 g Whey 125 24g 2g 3g
15-20 PostShake
min Dextrose 440 0g 0g 108g
after Whey 48g 250 48g 4g 6g
1 hour 1/2 cup
after grain rice 320 6g 0g 72g
post 1 tin herr
shake fish 190 20g 13g 0g
3 hours Chicken
later Breast 220 46g 2.4g 0g
Romaine
Lettuce 20 1.4g 0.4g 3.6g
2 hours 1 Can Tuna 95 22g 1g 0.1g
later
b4
sleep 48g whey 250 48g 4g 6g
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TOTAL 2537 250g 33.8g 304.7
GOAL 3497 225 43 563
The only solid food I am not getting is the shake before my meal and after my meal and before bed. As far as I know these three times are not good to have solid food in your stomach. Let me know thx
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2005/05/03, 08:21 AM
Your pre lifting meal should include some complex carbs - try adding oatmeal into the belender with your shake. This will give you the power to lift heavier, if you are in a mass gain phase.
Add some beans (black beans, pinto beans, kidney beans) to you meal after your post-workout shake. you need the carbs and beans are a good way to get them - lots of fiber and very good for you.
Your next meal, chicken breast and romaine lettuce would benefit from the addition of a baked sweet potato or some brown rice.
Your total diet overall would benefit from more fibrous vegetables, like broccoli. Have some veggies with your tuna.
thedominator is right - cottage cheese, or a shake that contains whey and casiene (sp?), would benefit you more. You could even include a samll salad or some cut up veggies at bedtime. The fiber will be beneficial.
bring up your fat intake by supplementing with either flaxseed oil, olive oil, or natural peanutbutter. A Tablespoon twice a day will bring it up and you will feel good from the added good fat. You could add the flaxseed/olive oil to your pre-workout or your dinner salad (as dressing)and have a big spoonful of peanut butter later in the day. Or, I like walnuts in my bedtime cottage cheese, or I grind flaxseeds and add them to my cottage cheese.
I hope this helps:)
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Vitality shows not only in the ability to persist but the ability to start over. - F. Scott Fitzgerald
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2005/05/03, 02:50 PM
So the carbs I am getting from dextrose is pointless or should I be making an oatmeal/dextrose/whey skake prior to my workout???
.Thx for the rest of the tips I'll give them a try
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2005/05/03, 03:18 PM
You may want a little dextrose pre-workout, but it will just pick you up and drop you, the oatmeal will have a prolonged energy effect, so you have more power for weight lifting.
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2005/05/03, 05:07 PM
nice tip asimmer. I'll give the whey/oatmeal drink a try before I start lifting over the next couple of days. I'll let you know how it goes. Thx for the informative response. :)
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