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  1. #1
    Neo22 is offline Junior Member
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    Newbie! Critique My diet

    This was given to me by one the trainers at my gym. I have been on this diet for about 10 months now. I have been very consistent with it. I started out weight wise at 166lbs at 5 10'. Now I'm 189lbs. I haven't gained any size or weight in about 4 months though. If anyone could help me out it would be awesome.

    Meal 1: 3 packs instant oatmeal. 2 scoops whey protein(optimum). 20oz water

    Meal 2: 2 scoops whey protein(optimum). 20oz water

    Meal 3: 2 Grilled Chicken Breasts, 1 cup brown rice.

    Workout

    Meal 4PWO) 40g dextrose/40g optimum whey. 20oz water

    Meal 5: Lean Steak, Sweet Potato 20oz water

    Meal 6: 1 scoop whey protein. 20oz water

    Meal 7: I have been using 2 scoops micellan protein.(its a casein protein) 20oz water

    I have about 140oz of water a day if not a little more. I'm looking to gain size.

  2. #2
    Elliot's Avatar
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    Quote Originally Posted by Neo22
    This was given to me by one the trainers at my gym. I have been on this diet for about 10 months now. I have been very consistent with it. I started out weight wise at 166lbs at 5 10'. Now I'm 189lbs. I haven't gained any size or weight in about 4 months though. If anyone could help me out it would be awesome.

    Meal 1: 3 packs instant oatmeal. 2 scoops whey protein(optimum). 20oz water

    Good.. If your doing morning cardio dick the oatmeal and put some fat there.. also old fashion is usualy less processed then instant..

    Meal 2: 2 scoops whey protein(optimum). 20oz water

    Add some fat here.. tbsp of olive/flax/fish oil is fine..

    Meal 3: 2 Grilled Chicken Breasts, 1 cup brown rice.

    dave the brown rice for ppwo meal..

    Workout

    Meal 4PWO) 40g dextrose/40g optimum whey. 20oz water

    this is a little bit sketchy.. some say 2:1 but i dont think you need that much sugar to trigger a insulin response..

    Meal 5: Lean Steak, Sweet Potato 20oz water

    sounds good..

    Meal 6: 1 scoop whey protein. 20oz water

    need more solid food with some fat but shakes are okay.. just add some fat..

    Meal 7: I have been using 2 scoops micellan protein.(its a casein protein) 20oz water

    also need fat..
    above...

  3. #3
    jerzeysauce is offline New Member
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    IMO...it sounds like your eating to clean.

    i would eat a wider variety of foods that are going to take longer to breakdown in your body. a few things i've tried which have always worked for me are......

    1. Chunky Peanut Butter and Jelly on Toasted whole wheat bread with a protein shake.

    2. Whole wheat pasta with either lean ground beef or 2 cans of tuna.

    3. 8 eggs fried with 4 pieces of whole wheat bread.

    now that you weigh more than when you originally started, you'll most likely need more calories to keep gaining. the same diet isn't going to do it anymore.

  4. #4
    Elliot's Avatar
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    Quote Originally Posted by jerzeysauce
    IMO...it sounds like your eating to clean.

    i would eat a wider variety of foods that are going to take longer to breakdown in your body. a few things i've tried which have always worked for me are......

    1. Chunky Peanut Butter and Jelly on Toasted whole wheat bread with a protein shake.

    2. Whole wheat pasta with either lean ground beef or 2 cans of tuna.

    3. 8 eggs fried with 4 pieces of whole wheat bread.

    now that you weigh more than when you originally started, you'll most likely need more calories to keep gaining. the same diet isn't going to do it anymore.



  5. #5
    slizzut's Avatar
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    Quote Originally Posted by Elliot

    i second that

  6. #6
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    Quote Originally Posted by slizzut
    i second that
    I'll third it.

  7. #7
    SwoleCat is offline AR Hall of Fame
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    Quote Originally Posted by bad_man
    I'll third it.
    That's so ridiculous, I'll personally 4th and 5th it.

    ~SC~

  8. #8
    LeanMeOut's Avatar
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    Quote Originally Posted by jerzeysauce
    IMO...it sounds like your eating to clean.

    i would eat a wider variety of foods that are going to take longer to breakdown in your body. a few things i've tried which have always worked for me are......

    1. Chunky Peanut Butter and Jelly on Toasted whole wheat bread with a protein shake.

    2. Whole wheat pasta with either lean ground beef or 2 cans of tuna.

    3. 8 eggs fried with 4 pieces of whole wheat bread.

    now that you weigh more than when you originally started, you'll most likely need more calories to keep gaining. the same diet isn't going to do it anymore.


    WTF???? Nice first post Newbie


    <<LMO>>

  9. #9
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    Quote Originally Posted by LeanMeOut
    WTF???? Nice first post Newbie


    <<LMO>>
    LMAO

    you guys crack me up

    -B-

    P.S. speaking of crack....jersey might be dabbing into some

  10. #10
    Hypertrophy's Avatar
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    Do you know how many Kcal you need or an approximation? You have gained 23 pounds in 10 months, that almost 2.5 pounds per month, I wouldn't complain. However, this is common sense, when you add weight, your caloric needs go up. Do the Harris Benedict Formula that someone posted and see where you are at to start with. Shock your body and go into a cutting phase then transition back to bulking, then different stimilus could provoke some wanted changes.

  11. #11
    Neo22 is offline Junior Member
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    Quote Originally Posted by Hypertrophy
    Do you know how many Kcal you need or an approximation? You have gained 23 pounds in 10 months, that almost 2.5 pounds per month, I wouldn't complain. However, this is common sense, when you add weight, your caloric needs go up. Do the Harris Benedict Formula that someone posted and see where you are at to start with. Shock your body and go into a cutting phase then transition back to bulking, then different stimilus could provoke some wanted changes.
    I have no idea. Where do i find this so called formula. And to the other guys instead of 2nd and 3rding everything, could you help a brotha out??

  12. #12
    Elliot's Avatar
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    Quote Originally Posted by Neo22
    I have no idea. Where do i find this so called formula. And to the other guys instead of 2nd and 3rding everything, could you help a brotha out??

    the guy had no idea.. what he was talking about i put up a thread with the harriss thing magine in it..

  13. #13
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    Quote Originally Posted by SwoleCat
    That's so ridiculous, I'll personally 4th and 5th it.

    ~SC~





  14. #14
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    You need to eat more food. Real food. HOw many pro shakes you drink a day? Try tuna, turkey, salmon, nuts, etc to get more real protein in. Also you need more healthy fats in your diet. Fish and flax seed oil and nuts (almonds are yummy)would be very beneficial to add to your diet. And buying the cannister of quick oats is a ton cheaper than buying the packets. Try that out. Save some money!

  15. #15
    Neo22 is offline Junior Member
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    Quote Originally Posted by pvgirl08
    You need to eat more food. Real food. HOw many pro shakes you drink a day? Try tuna, turkey, salmon, nuts, etc to get more real protein in. Also you need more healthy fats in your diet. Fish and flax seed oil and nuts (almonds are yummy)would be very beneficial to add to your diet. And buying the cannister of quick oats is a ton cheaper than buying the packets. Try that out. Save some money!
    I'd say in a given day I have 4 shakes a day. Then three regular food meals. What kind of almonds/nuts do I need to be looking for?

  16. #16
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    Quote Originally Posted by Neo22
    I'd say in a given day I have 4 shakes a day. Then three regular food meals. What kind of almonds/nuts do I need to be looking for?
    what kind of almonds??? just almonds man, there no special kind.

    also, every was kinda joking around b/c elliot hit the nail on the head. he had some great advice, and i second that on the more real food. and DEF more fat

    -DCB-

  17. #17
    Elliot's Avatar
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    Quote Originally Posted by dalcowbag
    what kind of almonds??? just almonds man, there no special kind.

    also, every was kinda joking around b/c elliot hit the nail on the head. he had some great advice, and i second that on the more real food. and DEF more fat

    -DCB-

    thank ya kindly.. however there are diffrent type of almonds.. salted, roasted, honey roasted.. etc.. btw how do you possibly stay full on on 4 shakes a day..?!

  18. #18
    SwoleCat is offline AR Hall of Fame
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    Liquid meals should never outnumber solid food meals.

    ~SC~

  19. #19
    OSTIE's Avatar
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    Quote Originally Posted by SwoleCat
    Liquid meals should never outnumber solid food meals.

    ~SC~
    I try to follow the same theory while takin dumps... more solid ones than liquid ones. Sometimes Im just not successful.

    -ost

    BTW, I sometimes do not know where my mind takes me.

  20. #20
    LeanMeOut's Avatar
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    Quote Originally Posted by OSTIE
    I try to follow the same theory while takin dumps... more solid ones than liquid ones. Sometimes Im just not successful.

    -ost

    BTW, I sometimes do not know where my mind takes me.


    Never a dull topic on this forum



    <<LMO>>

  21. #21
    Neo22 is offline Junior Member
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    Quote Originally Posted by dalcowbag
    what kind of almonds??? just almonds man, there no special kind.

    also, every was kinda joking around b/c elliot hit the nail on the head. he had some great advice, and i second that on the more real food. and DEF more fat

    -DCB-
    Oh my bad I didn't understand the sarcasm I guess.

  22. #22
    Neo22 is offline Junior Member
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    Quote Originally Posted by Elliot
    thank ya kindly.. however there are diffrent type of almonds.. salted, roasted, honey roasted.. etc.. btw how do you possibly stay full on on 4 shakes a day..?!
    I find it very hard to stay full from shakes. I dont know if I need to change up this plan food wise or what. Should I still keep the before bed shake? After my dinner should i substitute one shake with a turkey sandwich? So almonds are not going to make me gain fat weight are they?

  23. #23
    PrairieDawg's Avatar
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    Quote Originally Posted by OSTIE
    I try to follow the same theory while takin dumps... more solid ones than liquid ones. Sometimes Im just not successful.

    -ost

    BTW, I sometimes do not know where my mind takes me.

  24. #24
    PrairieDawg's Avatar
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    Quote Originally Posted by Neo22
    I find it very hard to stay full from shakes. I dont know if I need to change up this plan food wise or what. Should I still keep the before bed shake? After my dinner should i substitute one shake with a turkey sandwich? So almonds are not going to make me gain fat weight are they?
    in my opinon you should only take shakes where you cant get food in. for instance I only take shakes pwo and before bed. animal protein is way better than any whey protein

  25. #25
    Elliot's Avatar
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    Quote Originally Posted by Neo22
    I find it very hard to stay full from shakes. I dont know if I need to change up this plan food wise or what. Should I still keep the before bed shake? After my dinner should i substitute one shake with a turkey sandwich? So almonds are not going to make me gain fat weight are they?


    Yeah shakes arn't that great.. sandwich.. eggh i would say no.. turkey and some cheese roll it and bam.. try alpine spice swiss cheese low carb low fat.. makes great turkey and cheese rolls.. and no almonds arnt goingto make you fat..

  26. #26
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    Just eat like a badger and pray hard that you turn into something like SwoleCat = Man/Monster

  27. #27
    Neo22 is offline Junior Member
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    Quote Originally Posted by Elliot
    Yeah shakes arn't that great.. sandwich.. eggh i would say no.. turkey and some cheese roll it and bam.. try alpine spice swiss cheese low carb low fat.. makes great turkey and cheese rolls.. and no almonds arnt goingto make you fat..
    With turkey you are not meaning the deli slices are you? You are talking about actual turkey breasts?

  28. #28
    Elliot's Avatar
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    Quote Originally Posted by Neo22
    With turkey you are not meaning the deli slices are you? You are talking about actual turkey breasts?

    Well i used to get like quater lb of turkey breast along with a quater lb of that cheese and just eat it druing my lunch breaks when i didnt bring lunch.. i have the nurtition data for them if you want..

  29. #29
    Neo22 is offline Junior Member
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    Quote Originally Posted by Elliot
    Well i used to get like quater lb of turkey breast along with a quater lb of that cheese and just eat it druing my lunch breaks when i didnt bring lunch.. i have the nurtition data for them if you want..
    Yes I would definetly like those!!

    Thanks

  30. #30
    Elliot's Avatar
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    Quote Originally Posted by Neo22
    Yes I would definetly like those!!

    Thanks

    no prob..

  31. #31
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    I just bought some almonds at the store yesterday and boy are they bland. oh well.

    When are the best times to get EFA's? After cardio and when else should i be getting my fat?

    -B-

  32. #32
    OSTIE's Avatar
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    Quote Originally Posted by brian11
    I just bought some almonds at the store yesterday and boy are they bland. oh well.

    When are the best times to get EFA's? After cardio and when else should i be getting my fat?

    -B-
    If your cutting, then every meal except PWO and PPWO

  33. #33
    brian11's Avatar
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    preciate it

    -B-

  34. #34
    brian11's Avatar
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    one more thing....what is PPWO, haha. I know what post workout is, but is that post post workout.

    -B-

  35. #35
    OSTIE's Avatar
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    Quote Originally Posted by brian11
    one more thing....what is PPWO, haha. I know what post workout is, but is that post post workout.

    -B-
    Its the first meal after your PWO nutrition. It should consist of protein w/ a complex carb

  36. #36
    brian11's Avatar
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    cool, so it actually is the post post workout meal

    -B-

  37. #37
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    Quote Originally Posted by brian11
    cool, so it actually is the post post workout meal

    -B-

    correct.. if you haven't posted your diet yet brian, we will critique it for you

  38. #38
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    Well I am still gathering info to create my diet, starting next week i should have it set a little better. I will post it then to get critiques....

    -B-

  39. #39
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    heres my diet that i've been on for about 4-5 weeks now, body fat has dropped from 14-15% to about 9-10%


    AM Cardio 45 mins

    m1: 2 Tbsp Natty PB, 1 Chicken Breast
    m2: 1 oz Almonds, 1 Chicken breast
    m3: 2 Scoops ON Whey Prot, 1 tbsp flax
    -Workout-
    PWO: 2 Scoops ON Whey, 80g Dex
    m5: Either Lean Steak or Chicken, 1/2 Cup Brown Rice, Spinach
    m6: 2 Scoops Whey, 1 Tbsp Flax

  40. #40
    Neo22 is offline Junior Member
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    Quote Originally Posted by slizzut
    heres my diet that i've been on for about 4-5 weeks now, body fat has dropped from 14-15% to about 9-10%


    AM Cardio 45 mins

    m1: 2 Tbsp Natty PB, 1 Chicken Breast
    m2: 1 oz Almonds, 1 Chicken breast
    m3: 2 Scoops ON Whey Prot, 1 tbsp flax
    -Workout-
    PWO: 2 Scoops ON Whey, 80g Dex
    m5: Either Lean Steak or Chicken, 1/2 Cup Brown Rice, Spinach
    m6: 2 Scoops Whey, 1 Tbsp Flax
    How may pounds have you lost?

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