on my course to gettin big/lean, help with diet

sorry if this is kind of long, i just want to get everything straight:
ok guys, here's a little background on me--5'10 240 12% bf
GOAL: gain ass much lean mass possible over summer training
SITUATION: college football player...i work out every MON,TUES,THURS - lifting at 1 oclock and run as a team at 3 oclock. WED-team run at 6 am, FRI - lift at 9am. All of this is set in stone until camp starts on august 8th.
DIET- after researching a lot i think i've come up with a pretty good plan, we'll see what you guys think....any comments are welcome....(food choice, time of meal, etc. THANKS A TON fellas

MON/TUES/THURS
9:30am--6 eggs, 1/2 cup of oats

11:30am--Protein shake, tablespoon of flax oil

1-2--Lift weights only

PWO- 50 grams whey protein, 100 grams dextrose

3-4 run
4:30pm--steak or chicken breast, 1 cup veggies, 1/2 cup brown rice

7pm--chicken breast, almonds or peanuts

9:30pm--tuna, tbs flax oil

before bed 11:30ish--protein shake with natty pb

WED

(wed) 5:30 am run

7:30--4 eggs, whey shake, and natty pb (so lipolysis continues, right?)

10am--chicken breast w/ veggies and almonds

1230pm--sirloin w/ veggies and peanuts

3pm thru the rest of the meals ill just eat protein/ fats right?

FRI

7:30--6 eggs, 1/2 cup oats

9-10--workout

PWO--50 grams whey/100 grams dex

1pm--PPWO meal...chicken breast, veggies, 1/2 cup brown rice

3:30pm--tuna w/ peanuts

6pm--Chicken or steak, veggies, flax oil

830--tuna, veggies, almonds

11 (before bed) whey protein shake w/ natty pb

Thanks for takin the time guys, cant wait to see what you all think

-cat

I am about to head out, but I thought Id quickly reply to this. Alot of the other bro's will add to this with some great suggestions as well.

1) When you mention eggs in your morning meal. Do you mean egg whites? If not, switch to egg whites. If you dont, your mixing fat/carbs in some of your meals. I would also had more protein here. 6 eggs or egg whites isnt that much protein, I usually throw the whole cartoon of whites in the pan.

2) I know you said your workout-football schedule is in stone for awhile, which really sucks, but im not totally sure how that will work out, maybe someone else can offer suggestions, but it seems to me that your PWO may be used partially to fuel ur run instead of fully being used to replenish glycogen levels after lifting.

3) I would personally ditch the peanuts right off the bat. There are far better choices such as others you have listed. Occassionally eating them wont hurt yea if you need a change, but if your adding alittle too much fat than you would like, i would scrap 'em.

4) You have your morning carbs in right places for adding muscle (morning, pwo, ppwo) but some may say up the carbs per meal, as in maybe eat a cup of brown rice instead of half a cup. You will have to play around. You also eat no carbs on wednesday. I will let other people add their opinion on that because I am not quite sure.

Looks like a solid starting point, good luck

-ost

thanks man, i appreciate it

DA CAPS AS ALWAYS. . .

Quote:

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Originally Posted by qccat

sorry if this is kind of long, i just want to get everything straight:
ok guys, here's a little background on me--5'10 240 12% bf
GOAL: gain ass much lean mass possible over summer training
SITUATION: college football player...i work out every MON,TUES,THURS - lifting at 1 oclock and run as a team at 3 oclock. WED-team run at 6 am, FRI - lift at 9am. All of this is set in stone until camp starts on august 8th.
DIET- after researching a lot i think i've come up with a pretty good plan, we'll see what you guys think....any comments are welcome....(food choice, time of meal, etc. THANKS A TON fellas

MON/TUES/THURS
9:30am--6 eggs, 1/2 cup of oats
UP THE PRO. . UP THE CARBS, TRY 10 EGG WHITES AND A CUP OF OATS

11:30am--Protein shake, tablespoon of flax oil
I WOULD TRY TO GET A REAL FOOD HERE. .BUT THIS IS OK

1-2--Lift weights only

PWO- 50 grams whey protein, 100 grams dextrose
GOOD GOOD

3-4 run
4:30pm--steak or chicken breast, 1 cup veggies, 1/2 cup brown rice
I THINK YOU WOULD DEF NEED MORE CARBS HERES

7pm--chicken breast, almonds or peanuts
GOOD

9:30pm--tuna, tbs flax oil
GOOD

before bed 11:30ish--protein shake with natty pb
I WOULD PICK SOMETHING BESIDE PEANUTS HERE. . .U DONT WANT THE CARBS THAT COME WITH THEM B4 BED

WED

(wed) 5:30 am run

7:30--4 eggs, whey shake, and natty pb (so lipolysis continues, right?)
RIGHT ON THE LYPOLYSIS BRO. . .BUT BE CAREFUL HERE. . I AM GETTING READY FOR THE SEASON RIGHT NOW ALSO AND SINCE I DO AGILITY AND SPRINT WORK I MAKE THIS PRO/CARB. . BUT IF YOU ARE DOING SOME SORTA LONG DISTANCE TRAINING THEN ITS FINE

10am--chicken breast w/ veggies and almonds
GOOD

1230pm--sirloin w/ veggies and peanuts
OK
3pm thru the rest of the meals ill just eat protein/ fats right?
AT 3PM MAKE IT PRO/CARB THEN GO PRO/FAT REST OF THE DAY

FRI

7:30--6 eggs, 1/2 cup oats
LIKE I SAID UP ABOVE MORE MORE MORE

9-10--workout

PWO--50 grams whey/100 grams dex

1pm--PPWO meal...chicken breast, veggies, 1/2 cup brown rice
MORE MORE MORE CARBS YUM YUM!!

3:30pm--tuna w/ peanuts
GOOD
6pm--Chicken or steak, veggies, flax oil
DOOD

830--tuna, veggies, almonds
GOOD

11 (before bed) whey protein shake w/ natty pb
LIKE I SAID B4 ABOUT THE PEANUTS

Thanks for takin the time guys, cant wait to see what you all think

-cat

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awesome dude, thanks....impressive stuff. what ill probably do about the wed. run is when we start doing more agility ill switch, but keep it pro/fat for now.
one more question? at my 9 oclock meal is it cool to mix the tuna w/ full fat mayo and just cut the flax? or should i find another way to eat the tuna and keep the flax?
thanks again

its cool to mix the fullfat mayo. . .just dont get out of hand and use the whole jar

and of course if BY SOME WEIRD &SS chance my team plays your this season. . .then that advice is all wrong and you should do the exact oppisite of what i said

ok, and its about that time....thanks

haha, man i didnt see that before....ill remember that haha, good luck to you man

[QUOTE=qccat]sorry if this is kind of long, i just want to get everything straight:
ok guys, here's a little background on me--5'10 240 12% bf
GOAL: gain ass much lean mass possible over summer training
SITUATION: college football player...i work out every MON,TUES,THURS - lifting at 1 oclock and run as a team at 3 oclock. WED-team run at 6 am, FRI - lift at 9am. All of this is set in stone until camp starts on august 8th.
DIET- after researching a lot i think i've come up with a pretty good plan, we'll see what you guys think....any comments are welcome....(food choice, time of meal, etc. THANKS A TON fellas

MON/TUES/THURS
9:30am--10 egg whites, 1 cup of oats, 2 slices lean bacon (2 g fat)

11:30am--Chicken breast, 1/2 cup of veggies, almonds

1-2--Lift weights only

PWO- 50 grams whey protein, 100 grams dextrose

3-4 run
4:30pm--steak or chicken breast, 1 cup veggies, 1 cup brown rice, 1 baked potato

7pm--tuna w/ full fat mayo

9:30pm--chicken breast, almonds or flax

before bed 11:30ish--protein shake with flax oil

WED

(wed) 5:30 am run

7:30--10 eggwhites, 1 cup of oats, lean bacon (after sprint work and agilities)

10am--chicken breast w/ veggies and almonds

1230pm--sirloin w/ veggies and peanuts

3pm chicken w/ 1 cup brown rice and baked potato.

5pm thru the rest of the meals ill just eat protein/ fat meals

FRI

7:30--10 eggwhites, 1/2 cup oats

9-10--workout

PWO--50 grams whey/100 grams dex

1pm--PPWO meal...chicken breast, veggies, 1 cup brown rice

3:30pm--tuna w/ peanuts

6pm--Chicken or steak, veggies, flax oil

830--tuna, almonds

11 (before bed) whey protein shake w/ flax oild

Ok thats what i've come up with and changed from above:
-not sure about baked potato but have them so threw them in there
-just wondering if you guys have any tricks to up the cals in certain places b/c i know this is not quite enough for me to get bigger, faster, stronger for football.

Thanks bros, your help is appreciated

doesn't seem like you'd be getting enough calories. With your muscle mass, you'd probably be burning 3000 calories just lying in bed. Add all the training and you probably need 2000 before adding more for the AS mass gain.

No?

yeah i agree, not enough calories, any suggestions where to add some stuff in? i'm willing to add fat, just keeping it to the minimum=lean mass, need a little help bros

just read one of swolecat's articles on the micro perspective on nutrition. Should i worry more about that than my total intake in this diet for my goals ?

...not to mention being on a cycle:
1-4 dbol 35 mg ed
1-10 test E 500 mg/week
1-pct nolva 10mg/ed
1-pct l-dex .25 /ed

thanks, just trying to figure this all out

Quote:

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Originally Posted by qccat

at my 9 oclock meal is it cool to mix the tuna w/ full fat mayo
thanks again

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I'd keep the flax and add Mustard and pepper to the tuna. I love it

Just My .02

I'm not a diet expert but you should probably pound down the carbs a couple of hours before your training (ideally low glycemic carbs like whole wheat, non-instant oatmeal, etc.) and drink gatorade. Otherwise, your aerobic workouts are going to canibalize your muscles. Keep that glycogen stocked in your muscles and they can use the protein for repair. That's the basic principle.

Quote:

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Originally Posted by woodiechopper

I'm not a diet expert but you should probably pound down the carbs a couple of hours before your training (ideally low glycemic carbs like whole wheat, non-instant oatmeal, etc.) and drink gatorade. Otherwise, your aerobic workouts are going to canibalize your muscles. Keep that glycogen stocked in your muscles and they can use the protein for repair. That's the basic principle.

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having crabs like that b4 a workout will do nothing for you energy wise. . considering they take about 5-6 hours to digest. . . .and also you save your carbs for PWO shake like dextrose and whey (you wanna use those fast digesting carbs foir repair not energy. . .thats why its called POST WORKOUT):lift:

Quote:

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Originally Posted by woodiechopper

I'm not a diet expert but you should probably pound down the carbs a couple of hours before your training (ideally low glycemic carbs like whole wheat, non-instant oatmeal, etc.) and drink gatorade. Otherwise, your aerobic workouts are going to canibalize your muscles. Keep that glycogen stocked in your muscles and they can use the protein for repair. That's the basic principle.

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I'm not sure if you're talking about lifting here or cardio. Either way, I understand what you think is happening, but you're not not on track. I think you're telling him to carb load before he does his cardio. You're right, this will jack up his glycogen. But if your body is consuming the glycogen, nothing will be happening to the stored body fat.

Sorry for my screwed up response. You're right about the lifting vs. aerobic and you're right about the timing. What I do is to take a protein shake about an hour before lifting and then another one with sugar afterwards. For sustained aerobic/anerobic activity, I usually eat carbs about 4-5 hours before so they're not sitting in my stomach. Then I drink carbs during it so it doesn't cannibalize the protein (catabolic effect).

This may not be the best way to burn fat. I tried the keto diet for 3 weeks and it sure burned fat but limited my energy during intensive sports. I had the six pack but not the energy on the field.

yeah, i've just been taking in a pro/fat meal, like a can of tuna, scoop of whey, and some natural pb. It's workin pretty well and after the first week of doing this i'm starting to already see some results. Thanks though bro