+ 1 Critique my diet please!! Any advice is appreciated
Ok stats 23 165lbs currently 5'11 unsure of body fat. I am not on gear at the moment but I have done one previous cycle but due to alot of shit happening at the same time I found myself not putting the time in the kitchen or gym I should be and cut it short just as things were starting to get going but I knew it was a better thing to do from what I had learned on here cause if I can't get the meals in I was wasting time. Anyways did proper pct with clomid Nolva. However things have gotten back to normal and I will be giving it another go, I know in young but this is more focused on my diet. If I decide to give it a go it won't be for another few months but in my mind it starts tomorrow! New week, new month basically I'm gettin everything Down right now and staring hardcore eating and training tomorrow, looking to add lean muscle and bulk up. I need help on my meal plan and any advice would be great as this is what I have come up With so far. Please help me critique it as I know diet is most Important thing thank you guys. If you see something that needs fixing by all means tweak it!!
Meal 1:
3 whole eggs eggs 1 egg white
1/2 cup oatmeal or whole wheat bagel with sugar free jelly (for when gets sick of oatmeal)
Cup of fruit and flax seed supp
Meal 2: 2 scoops whey isolate (mixed with milk), 2tbsp natural peanutbutter
Meal 3
8oz chicken (cooked weight), 8oz sweet potato, 1 cup of green veggies
Flax seed supp
Pre workout meal:
1/2 turkey sandwhich with lettuce and a banana
Meal 4 (post workout)
2 scoops whey isolate (mixed with milk), 2tbsp natural peanutbutter
Meal 5
7oz chicken (red meat or salmon the night before leg training),8oz sweet
potato, small salad with light dressing
Flax seed supp
Meal 6:
This is where I'm caught up: this meal will probably take place anytime between 8-10pm depending on day of week and also have Casin protein for before bed. Can I get some input
Oh by the way whatever meal plan I finalize and decide to follow for the next three months, if i obtain my goals through it as well as utalizing my natty test maybe I won't even do a cycle ;) Also I'm still trying to get the supplement and vitamins down. I take a multi vitamin every morning but how about BCAAs are they necessary and any other supps or vitamins you guys take and If so when and with what meal. I would also like to say I have never been more serious and focus and promise you your advice will not be overlooked and i have no problems spending money for food a supplments as well as put the time in the kitchen! I want this!! Haha
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If your protein come out to grams/lb body weight...cool.
Anonok so I am going to pick on your bagel ... what kind of fruit (yes it does matter) ..what kind of oatmeal? and what kind of green veges??
You will want to keep a proportionate amount of whole eggs to egg whites as the yolk is very good for you and contains properties that allows you to properly digest and utilize the protein you are taking in
I have to disagree.1 large egg is 7% of fat &8% saturated fats. Along with 60% of cholesterol,in just in one egg. If he does 3 a day(and that is on the light side) that will equal in 1 meal a third of his fat and saturated fats along with 180% of his cholesterol for a day. Taking in the fact that this is a serious daily diet for years on end. I do not think taking in almost 200% of your cholesterol in 1 sitting is good. IMO 6 egg whites to 1 full egg is more than enough for what you are referring to without hardening the arteries.
Anonaretries harden because people eat processed foods that are one molecule away from being plastic. plastic is what clogs your arteries.. furthermore, if he does not eat the yolk which has choline among other vitamins and minerals essential to functioning. His body will not process the protein from the egg whites due to the albumen. Albumen interferes with processing and uptake of the protein.
Grrl I respect your opinion but are you telling cholesterol doesn't harden arteries and cause heart attacks among other health issues? If that is the case you are going against the American Medical Association and every doctor in this country.Like I said 1 whole egg is more than enough for what you are referring to.Egg yolks yes have good properties but on a scale the bad far out way the good.
AnonI am saying eggs won't/don't kill you ..aren't going to increase your bad cholesterol and clog your arteries.. yes, that is what i am saying. Doctors are bought and paid for out of medical school. They are spoon fed their information by the pharmaceutical companies.. They don't have time to question what they are told they regruitate it back to us and put us on drugs like statins. Cholesterol protects your veins and if there is too much acid in your blood system cholesterol is what keeps the veins from being corroded by the acid. By the way fewer than 50% of people who die of heart attacks have high cholesterol.
I have to still disagree,my family doctor of 25 years saved my life twice by age 30. Once with a blood clot and a disease and saved my mothers life from breast cancer. If he says it's bad then I believe him. You are talking about 10s of thousands of doctors that stay quiet over money? I have to believe the human race is better than that.I don't want to get into a pissing match about morality but lets say we both gave him our best advice we could (both of us having his best interest at heart) and let him make his own desicion. And I hope you had an awesome 40th.
K so here's where I'm at now I am looking to bulk btw, and I am aiming for around 3500-4000 calories a day (sufficent enough)
Meal 1:
3 egg whites 1 whole egg working my way up to 9 egg whites 1 whole
1/2 cup oatmeal or whole wheat bagel with pb (for when gets sick of oatmeal)
Cup of fruit and flax seed supp
Meal 2: 2 scoops whey isolate (mixed with milk),
2tbsp natural peanutbutter on 2 prices of whole wheat bread
Greek yougurt
Meal 3
8oz chicken (cooked weight), 8oz sweet potato, 8 oz brown rice, 1 cup of green veggies
Flax seed supp
Pre workout meal:
1/2 turkey sandwhich with lettuce and a banana
25gram whey shake
Meal 4 (post workout)
2 scoops whey isolate (mixed with milk), 2tbsp natural peanutbutter
Meal 5
7oz chicken (red meat or salmon the night before leg training),8oz sweet
potato, 8oz brown rice, small salad with light dressing
Flax seed supp
Meal 6:
Nice big complex shake
Casein 30 mins prior to bed.... Basically tweaked it with what Logan said...should I be substituting the sweet potato for the rice or throw both in there?
Looks like a decent meal plan that just needs tweaking. First you stats show that you are on the lean side to begin with and as long as you stay with a quality diet you will be putting quality size without putting fat on.You need way more carbs than this to put size on. Carbs is the key when trying to gain size especially if you have a high metabolism. Your first meal change to 5 egg whites and 1 whole egg and work your way up to 9 egg whites and 1 whole egg 2nd meal have the shake but put the peanut on 2 pieces of whole wheat bread and add a yogurt. 3rd meal add 8oz of brown rice . Pre work out meal add a 25g protein shake. Meal 5 add 8oz. brown rice again Your final meal is fine with a complex shake , this will feed your muscles while you sleep. Also look into Amino Acids I love them.
How often do you take urs amino acids, I was using this stuff xtend I believe it was called and directions said take it durin workout if I remember correctly
Xtend is great because it has valine leucine and isoleucine which helps with growth factors. I take it at bedtime. I take 3000mg of arginine and glutamine 1 hour before workout and immediately after along with your protein shakes. This along with the xtend at bedtime should be enough to keep you in a positive nitrogen balance. At first your stomach will not to be able to handle all this food but in time you will know what time it is everyday by your stomach telling you time to feed me. As you get used to
this new diet it is imperative that you monitor weight gain. Your body will adjust to your new diet and this will become the norm for it. You have to keep tricking your body to make it grow. So in 3 months we need to play with carbs protein and calories, provided you last 3 months on it. It sounds easy but trust me it isn't. More people have failed than succeeded. You have the focus now just keep it going no matter what happens don't stray. Staying on a diet and training hard for a year, you will surpass any realistic goals you have in your head. This is a lifestyle, get that in your head and ask yourself this question. Do I want to live my life like this? If the answer is yes you are on your way. If it is no and there is no shame in that just try your hardest and when you come up short don't beat yourself up that much. My first comments I posted on my way to work so we can go deeper with your plan but for now I think it's a good start.
Thanks a lot man! And this is Definitly what I want!! I'm ready to kill it..FR sent my man!!
FR approved
I like it bro:-)
IMO your diet is a little fancy. Suger free jelly? At 165 lbs you want size so eat for it. If you want to bulk keep lots of milk pn deck and drink it whenever you can and train hard. If you really want a proven method then think about trying GOMAD, gallon of milk a day. Your body will have no choice but to grow ;/
Bulking or cutting man?
Calorie intake? Work that out here
http://forum.bodybuilding.com/showthread.php?t=121703981
Sorry of posts from other forums isn't allowed
So what are the goals? Are u bulking? I'd combine the entire meal one into a shake minus two whole eggs and the bagel Basically everything u wrote up on meal one is an ingredient in my "Kitchen Sink Shake" first meal. I then would add some Carbs post workout. Whole wheat pasta with tomato sauce. What kind of flax seed? Don't use the oil cuz it's unstable and contains no fiber. Add cold milled flax seed to ur shakes. I go with asparagus cuz they're easy to cook and I can eat a lot of them. I eat 1lb of asparagus with each meal that has meat. Carbs post workout only and add some fish oil in there somewhere. Casein 30minutes before bed and drink lots of real green tea. It's antioxidant and it's fires up the thermagenic activity and speeds up fat loss.
Thanks man, it's a flax seed pill unsure of mg at the moment and it's 230 am where I am time for bed! Will check all the awesome responses..so everything else looks good? Just add some whole wheat pasta post workout? and when u say meal 1 which would be my breakfast drink 3 raw keggs and egg white blended? Won't get sick?