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Thread: Diet Help

  1. #1
    ScottyJ is offline Associate Member
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    Diet Help

    Can some of you guys take a look at my diet and make some suggestion?
    I am 23, 5'9 170 lbs. with about 10-12% body fat. My goals are the gain lean mass withouth to much fat. Ive managed to gain about 14lbs in the last six months off this diet. I havent been able to get past 170 for the last month. Ive gained a lot of bulk, I want to get bigger without getting bulkier. So here it is...
    Diet:

    Meal 1: Cereal w/soy milk, Protein shake
    Meal 2: 3 egg whites, Cottage cheese, Brown Rice
    Meal 3: can of Tuna, Fruit yogurt
    Meal 4: Protein Shake (pre work out)
    Meal 5: Meat (steak, chicken, turkey), Veggies, yogurt, (post w/o)
    Meal 6: Cottage Cheese, Protein Shake (before bed)

    Supplements: GNC mega men vitamins(morning), Glutamine Powder(after w/o), creatine (1tspoon before and after workouts)

    I want to incorporate flax seed aoil, but not sure where or when to fit it in.

    Thanks for any help.

  2. #2
    daman1's Avatar
    daman1 is offline Diet Specialist
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    Check out the bulking sticky atop the diet forum page as your diet has several flaws in it.

  3. #3
    SwoleCat is offline AR Hall of Fame
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    Ditto. Cereal, soy, yogurt, cottage cheese.......get some real food in there.

    ~SC~

  4. #4
    ScottyJ is offline Associate Member
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    thanks guys...what would u replace those with?

  5. #5
    Beernutz's Avatar
    Beernutz is offline Member
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    depending on wether you perform cardio in the am you should replace that meal with something such as 6 eggwhites and 1tbs of olive oil. Your meal should be protein and fat(but make sure its healthy fat such as flaxseed oil, olive oil, salmon, natural peanutbutter).

  6. #6
    ScottyJ is offline Associate Member
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    Ok guys made some changes based on the bulking thread. Out with the cereal and soy. Cottage chz and yogurt though will stay as ive hread thay are ok. What about DEXTROSE? What exactly is it? How do i take it? Do I need to?

  7. #7
    Beernutz's Avatar
    Beernutz is offline Member
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    dextrose is cornsugar, it looks like cocaine..lol...you take it within 10min after working out with some whey protein shake. Make the ratio 2-1. So 1/2 cup of dextrose would be about 80g of carbs so you would need 40g of protein with that. Yes you need it to give you a sufficient insulin spike after you workout to begin the healing process.

  8. #8
    ScottyJ is offline Associate Member
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    would eating fruit be enough?

  9. #9
    BigGreen's Avatar
    BigGreen is offline Anabolic Member
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    Quote Originally Posted by ScottyJ
    would eating fruit be enough?
    While, numerically speaking it may be "enough" in terms of pure carb volume, uptake (or rather the lack of uptake as compared to dextrose) would not be sufficiently speedy for your purposes. The quicker the better in this regard. If you haven't already, read up a bit on the Glycemic Index to get a better understanding of how this works.

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