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  1. #1
    cmdace18 is offline Junior Member
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    Nutrition Critique please.

    need some help on nutrition.

    Heres a basic summary, tell me what you think:

    7am: Cardio

    8am: EAS protien drink (0 carbs, 15g protien)
    10am: fruit
    noon: turkey sandwich w/ cottage cheese and yogart
    2pm: chef salad (Turkey /Cheese)
    4pm: banana/granola bar

    530-8 LIFT

    8pm: protien shake
    830pm: Chicken/Steak/turkey for dinner

    My ultimate goal is to get strong and lean at the same time - i know its a slow process. I;m 5'11, 205lbs. Take in about 200g of protien.

    what do you think

  2. #2
    bad_man's Avatar
    bad_man is offline Anabolic Member
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    Do you want to be leaner than you are now? Or are you already lean and you want to get bigger without getting fat?

  3. #3
    cmdace18 is offline Junior Member
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    I want to be leaner than i am right now, without sacrificing strength, and building size (i'll be starting up V-12 Turbo by San this weekend (creatine))

    i'm 5'11 205 and would guesstimate %15 BF

  4. #4
    The TooL's Avatar
    The TooL is offline Junior Member
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    In Caps dood

    Quote Originally Posted by cmdace18
    need some help on nutrition.

    Heres a basic summary, tell me what you think:

    7am: Cardio

    8am: EAS protien drink (0 carbs, 15g protien)
    NEED MORE PROTEIN AND FAT

    10am: fruit
    GET RID OF FRUIT TRY ANOTHER PRO FAT MEAL HERE

    noon: turkey sandwich w/ cottage cheese and yogart
    GET RID OF THE COTTAGE CHZ AND YOGART.
    INSTEAD TRY LEAN TURKEY W/ SIDE OF VEGGIES AND A TBL SPOON OF EFA

    2pm: chef salad (Turkey /Cheese)
    GET RID OF CHZ AND GET SOME EFAs HERE

    4pm: banana/granola bar
    TRY 2 SCOOPS OF WHEY AND SOME FLAX OR ALMONDS OR NATTY PEANUT BUTTER

    530-8 LIFT
    R U LIFTING FOR 2.5 HRS ??

    8pm: protien shake
    WHERES UR SIMPLE CARBS U NEED THEM

    830pm: Chicken/Steak/turkey for dinner
    NEED CARBS HERE AND NO FAT. TRY LEAN TURKEY OR CHX BREAST WITH MAYBE 1/2 CUP OF BROWN RICE OR OATS

    My ultimate goal is to get strong and lean at the same time - i know its a slow process. I;m 5'11, 205lbs. Take in about 200g of protien.
    200G OF PROTEIN U KIDDING ME ?? U NEED ATLEAST 310G PROTEIN AND ADJUST UR MACROS WHEN U START LOSING WEIGHT

    what do you think
    Last edited by The TooL; 06-17-2004 at 01:00 PM.

  5. #5
    bad_man's Avatar
    bad_man is offline Anabolic Member
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    There's a sticky at the top of the Diet Forum that outlines how to put together a cutting diet. Read it and then redo your diet. Several of your food selections/combinations are not optimal for cutting. Once you redo your diet, post it here again and we can help you tweak it.

  6. #6
    bad_man's Avatar
    bad_man is offline Anabolic Member
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    You lift for 2 1/2 hours? What are you doing in the gym, dude?

  7. #7
    cmdace18 is offline Junior Member
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    7am: Cardio

    8am: 4 Eggwhites with Wheat Toast, flax oil
    EAS protien drink (0 carbs, 15g protien)


    10am: 2 small cans of Tuna with little bit of mayo, no bread


    noon: 1/4 - 1/2 lb. Lean Turkey, No bread,


    2pm: chef salad (Turkey, 2 hardboiled eggs, vingerette oil dressing)


    4pm peanut butter on 1 slice of wheat bread, scoop of protien

    530-8 LIFT - protien shake right after


    830pm: Chicken/Steak/turkey (all lean) for dinner with brown rice


    what do you think guys? i'm pretty picky with foods .... help me out for food suggestions

    I'll post my lifting tonight, i have kept a book and tell you exactly what i do.

    Thanks guys.

  8. #8
    bad_man's Avatar
    bad_man is offline Anabolic Member
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    ................

    Quote Originally Posted by cmdace18
    7am: Cardio

    8am: 4 Eggwhites with Wheat Toast, flax oil
    EAS protien drink (0 carbs, 15g protien)
    Drop the toast


    10am: 2 small cans of Tuna with little bit of mayo, no bread
    Good


    noon: 1/4 - 1/2 lb. Lean Turkey, No bread,
    Add some fat. Take a Tbsp of Flax oil.


    2pm: chef salad (Turkey, 2 hardboiled eggs, vingerette oil dressing)
    Good - just make sure the dressing doesn't have sugar


    4pm peanut butter on 1 slice of wheat bread, scoop of protien
    This meal has carbs AND fats. One or the other my friend, never both.

    530-8 LIFT - protien shake right after
    Add some dextrose to your protein. This will spike your insulin levels and allow you muscles to synthesize more protein.


    830pm: Chicken/Steak/turkey (all lean) for dinner with brown rice
    Good

    what do you think guys? i'm pretty picky with foods .... help me out for food suggestions

    I'll post my lifting tonight, i have kept a book and tell you exactly what i do.

    Thanks guys.

  9. #9
    cmdace18 is offline Junior Member
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    sweet sounds awesome ...... now im starting V-12 Turbo tomorrow - creatine ... it says to take 2 scoops daily, 1 scoops 8 hours after the other. ... when is the optimal time for me to take them? Before running, after running, before workout, after workout, etc....?

  10. #10
    dalcowbag's Avatar
    dalcowbag is offline Anabolic Member
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    creatine. . 5 grams 45 mins b4 lift and 5 grams within 15 mins after. . ne more is bein pissed out

  11. #11
    dalcowbag's Avatar
    dalcowbag is offline Anabolic Member
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    HAHAHAH, love the new sig bad man

  12. #12
    bad_man's Avatar
    bad_man is offline Anabolic Member
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    Quote Originally Posted by dalcowbag
    HAHAHAH, love the new sig bad man
    Credit goes to Swole.

  13. #13
    SwoleCat is offline AR Hall of Fame
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    Quote Originally Posted by bad_man
    Credit goes to Swole.
    LMFAO! Thanks brutha, heheheh.......

    ~SC~

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