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  1. #1
    qccat's Avatar
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    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

  2. #2
    OSTIE's Avatar
    OSTIE is offline Senior Member
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    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

  3. #3
    qccat's Avatar
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    thanks man, i appreciate it

  4. #4
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    dalcowbag is offline Anabolic Member
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    DA CAPS AS ALWAYS. . .

    Quote 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

  5. #5
    qccat's Avatar
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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

  6. #6
    dalcowbag's Avatar
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    its cool to mix the fullfat mayo. . .just dont get out of hand and use the whole jar

  7. #7
    dalcowbag's Avatar
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    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

  8. #8
    qccat's Avatar
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    ok, and its about that time....thanks

  9. #9
    qccat's Avatar
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    haha, man i didnt see that before....ill remember that haha, good luck to you man

  10. #10
    qccat's Avatar
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    ok here's the update of the diet, comments please

    [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

  11. #11
    woodiechopper is offline Associate Member
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    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?

  12. #12
    qccat's Avatar
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    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

  13. #13
    qccat's Avatar
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    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 ?

  14. #14
    qccat's Avatar
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    ...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

  15. #15
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    Quote Originally Posted by qccat
    at my 9 oclock meal is it cool to mix the tuna w/ full fat mayo
    thanks again
    I'd keep the flax and add Mustard and pepper to the tuna. I love it

    Just My .02

  16. #16
    woodiechopper is offline Associate Member
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    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.

  17. #17
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    Quote 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.
    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)

  18. #18
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    Quote 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.
    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.

  19. #19
    woodiechopper is offline Associate Member
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    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.

  20. #20
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    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

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