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  1. #1
    N00b is offline Banned
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    Please check out my diet plan

    I am 25 years old 6'1" 195 pounds and I am guessing I am around 15% BF. I've been reading diets posted here, stickies above and trying various foods and I think have come up with a reasonable diet, that I believe I can stick to (most important). I've been fine tuning this for a while since I last posted. I am trying to gain some lean muscle mass (would like to get the Ryan Reynolds Blade look) and stay around the 200 pound range.

    I work out on M-W-F and do cardio everyday except for M & T. My cardio is on an empty stomach where I walk for 50 minutes at around 75-80% HR. I also do 5 sets of 40 crunches as part of my morning cardio.

    I just want and need feedback on my diet I constructed. Any and all feedback/suggestions/flaming/opinions are welcomed!

    *** WORKOUT DAYS ***
    Meal #1 10:30am
    EvoPro (2 scoops)
    Flax Oil (1 tablespoon)
    Values: 420 cal - 52 pro - 6 carb - 20 fat

    Meal #2 1:30pm
    Chicken Breast (6 oz)
    Penne Pasta (2 oz)
    Marinara Sauce (1/2 cup)
    Values: 480 cal - 57 pro - 50 carb - 6 fat

    Workout

    Meal #3 5:00pm
    Whey Protein (2 scoops)
    Sweet Tarts (1 1/2 rolls)
    Values: 535 cal - 46 pro - 79 carb - 3 fat

    Meal #4 6:00pm
    Chicken Breast (6 oz)
    White Rice (1/2 cup)
    Values: 370 cal - 51 pro - 29 carb - 3 fat

    Meal #5 9:00pm
    Sirloin Steak (6 oz)
    Values: 340 cal - 52 pro - 0 carb - 12 fat

    Meal #6 11:30pm
    Whey Protein (1 scoop)
    Tuna Fish (5 oz)
    Ranch Dressing (2 tablespoons)
    Flax Oil (1 tablespoon)
    Values: 565 cal - 60 pro - 5 carb - 32 fat

    Total Values: 2710 calories - 318 protien - 169 carbs - 76 fat

    *** NON-WORKOUT DAYS ***
    Meal #1 10:30am
    EvoPro (2 scoops)
    Flax Oil (1 tablespoon)
    Values: 420 cal - 52 pro - 6 carb - 20 fat

    Meal #2 1:00pm
    Chicken Breast (6 oz)
    White Rice (1/2 cup)
    Values: 370 cal - 51 pro - 29 carb - 3 fat

    Meal #3 3:30pm
    Chicken Breast (6 oz)
    Penne Pasta (2 oz)
    Marinara Sauce (1/2 cup)
    Values: 480 cal - 57 pro - 50 carb - 6 fat

    Meal #4 6:00pm
    Whey Protein (2 scoops)
    Values: 220 cal - 46 pro - 6 carb - 3 fat

    Meal #5 8:30pm
    Sirloin Steak (6 oz)
    Values: 340 cal - 52 pro - 0 carb - 12 fat

    Meal #6 11:30pm
    Whey Protein (1 scoop)
    Tuna Fish (5 oz)
    Ranch Dressing (2 tablespoons)
    Flax Oil (1 tablespoon)
    Values: 565 cal - 60 pro - 5 carb - 32 fat

    Total Values: 2395 calories - 318 protien - 96 cabrs - 76 fat

    I have one cheat day where I eat 3 cheat meals and 3 good meals/shakes

  2. #2
    bignatt's Avatar
    bignatt is offline Anabolic Member
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    Dude the diet needs some work, cut out the white rice, try to lose the candy, cut more of the carbs just my opinion

  3. #3
    SwoleCat is offline AR Hall of Fame
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    He's using those as sources of high GI carbs in the pwo offerings.

    Nothing wrong w/that IMHO.

    I'd nix the pasta though before the workout. I'll comment more later as well on a few other things, as I am pressed for time right now....................

    ~SC~

  4. #4
    angelxterminator's Avatar
    angelxterminator is offline Senior Member
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    IN CAPS

    Quote Originally Posted by N00b
    *** WORKOUT DAYS ***
    Meal #1 10:30am
    EvoPro (2 scoops)
    Flax Oil (1 tablespoon)
    Values: 420 cal - 52 pro - 6 carb - 20 fat
    GOOD...MAYBE SWITCH PROTEINS TO A BETTER BRAND

    Meal #2 1:30pm
    Chicken Breast (6 oz)
    Penne Pasta (2 oz)
    Marinara Sauce (1/2 cup)
    Values: 480 cal - 57 pro - 50 carb - 6 fat
    BETTER OFF WITH BROWN RICE OR A YAM FOR THE CARBS HERE, OR AT LEAST WHOLE WHEAT PASTA (GLUTEN FREE)

    Workout

    Meal #3 5:00pm
    Whey Protein (2 scoops)
    Sweet Tarts (1 1/2 rolls)
    Values: 535 cal - 46 pro - 79 carb - 3 fat
    GOOD, AGAIN< THINK ABOUT A BETTER PROTEIN BRAND THOUGH

    Meal #4 6:00pm
    Chicken Breast (6 oz)
    White Rice (1/2 cup)
    Values: 370 cal - 51 pro - 29 carb - 3 fat
    GOOD

    Meal #5 9:00pm
    Sirloin Steak (6 oz)
    Values: 340 cal - 52 pro - 0 carb - 12 fat
    GOOD, THROW SOME VEGGIES IN HERE THOUGH, YOUR DIET SHOLD BE COLON FRIENDLY

    Meal #6 11:30pm
    Whey Protein (1 scoop)
    Tuna Fish (5 oz)
    Ranch Dressing (2 tablespoons)
    Flax Oil (1 tablespoon)
    Values: 565 cal - 60 pro - 5 carb - 32 fat
    TOO MUCH FAT IN THIS MEAL, DROP THE RANCH OR FLAX...

    Total Values: 2710 calories - 318 protien - 169 carbs - 76 fat

    *** NON-WORKOUT DAYS ***
    Meal #1 10:30am
    EvoPro (2 scoops)
    Flax Oil (1 tablespoon)
    Values: 420 cal - 52 pro - 6 carb - 20 fat
    FINE

    Meal #2 1:00pm
    Chicken Breast (6 oz)
    White Rice (1/2 cup)
    Values: 370 cal - 51 pro - 29 carb - 3 fat
    USE LOWER GI CARBS LIKE BROWN RICE

    Meal #3 3:30pm
    Chicken Breast (6 oz)
    Penne Pasta (2 oz)
    Marinara Sauce (1/2 cup)
    Values: 480 cal - 57 pro - 50 carb - 6 fat
    AGAIN, LOWER GI CARBS...

    Meal #4 6:00pm
    Whey Protein (2 scoops)
    Values: 220 cal - 46 pro - 6 carb - 3 fat
    WHERE IS YOUR ENERGY SOURCE IN THIS MEAL?

    Meal #5 8:30pm
    Sirloin Steak (6 oz)
    Values: 340 cal - 52 pro - 0 carb - 12 fat
    FINE, AGAIN, MAYBE SOME VEGGIES HERE

    Meal #6 11:30pm
    Whey Protein (1 scoop)
    Tuna Fish (5 oz)
    Ranch Dressing (2 tablespoons)
    Flax Oil (1 tablespoon)
    Values: 565 cal - 60 pro - 5 carb - 32 fat
    AGAIN, TOO MUCH FAT HERE, DROP SOMETHING

    Total Values: 2395 calories - 318 protien - 96 cabrs - 76 fat

    I have one cheat day where I eat 3 cheat meals and 3 good meals/shakes
    Last edited by angelxterminator; 01-17-2005 at 08:54 AM.

  5. #5
    AquaFrook is offline Banned
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    Sweet tarts?

    Whats that for, other then to satisfy the sweet tooth

  6. #6
    dalcowbag's Avatar
    dalcowbag is offline Anabolic Member
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    Quote Originally Posted by AquaFrook
    Sweet tarts?

    Whats that for, other then to satisfy the sweet tooth
    sweet tarts = dextrose

    dcb

  7. #7
    UrbanLegend's Avatar
    UrbanLegend is offline Senior Member
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    I think you should have more meals in there before your workout. Try to have a meal with protein and fat 2 hrs before your workout, and then have a pre-workout shake of some kind 5 mintues before you workout. WHat time do you workout? Since your postworkout meal is at 5 and your last meal before it is at 1:30 you definitly need more meals in there. Plus I think you should squeeze a meal in there between 10:30 and 1:30, just something small that you can get in there. Mabye take a protein shake? And as was already said, no need for the pasta in the 1:30 meal.

    Save the fats for later in the day, no need for the serving of Flax with your first meal. Save that other serving for your last meal to slow down the digestion of the protein before you go to bed.

  8. #8
    angelxterminator's Avatar
    angelxterminator is offline Senior Member
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    Quote Originally Posted by UrbanLegend
    I think you should have more meals in there before your workout. Try to have a meal with protein and fat 2 hrs before your workout, and then have a pre-workout shake of some kind 5 mintues before you workout. WHat time do you workout? Since your postworkout meal is at 5 and your last meal before it is at 1:30 you definitly need more meals in there. Plus I think you should squeeze a meal in there between 10:30 and 1:30, just something small that you can get in there. Mabye take a protein shake? And as was already said, no need for the pasta in the 1:30 meal.

    Save the fats for later in the day, no need for the serving of Flax with your first meal. Save that other serving for your last meal to slow down the digestion of the protein before you go to bed.
    I agree with this as well, but i would not add any more fats to the diet. If your trying to bulk a bit while staying lean, i would think you need more carbohydrates than what you currently are consuming, but you may be carb sensitive, so that is ultimately your choice.

    If i were in your place, i would make my first meal pro/carb. Instead of the flax and whey shake, i would most likely consume 1 cup of oats and the whey. THat would come out to approx. 60 carbs (with your whey) 50 protein and 6 fat.

  9. #9
    UrbanLegend's Avatar
    UrbanLegend is offline Senior Member
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    Quote Originally Posted by angelxterminator
    I agree with this as well, but i would not add any more fats to the diet. If your trying to bulk a bit while staying lean, i would think you need more carbohydrates than what you currently are consuming, but you may be carb sensitive, so that is ultimately your choice.

    If i were in your place, i would make my first meal pro/carb. Instead of the flax and whey shake, i would most likely consume 1 cup of oats and the whey. THat would come out to approx. 60 carbs (with your whey) 50 protein and 6 fat.


    He does need more carbs than this if hes trying to bulk up ultimatly, thats what I left out of my other post, I was treating it more like a cutting diet. IMO trying to lean bulk can be done by eating clean carbs, and shouldn't try to be done by restricting them as hes done.......I still think the protein & fat meal 2 hours before his wokrout is a good idea.

  10. #10
    N00b is offline Banned
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    Thanks for the input Angel and Urban, I appreciate it. The reason for the gap after the 1:30 spot is because it takes me about an hour to get to work (start at 3) and after my afternoon meeting I take my early lunch and I hit the gym around 3:50-4:00pm. I do it earlier rather then later in the day so I wont be eating as many carbs at night. I would bump the carbs as suggested but I have a fear that I am carb sensitive. I used to eat many carbs and hovered at 220 before. I cut back and I am now down at 195 but I still want to shed more fat (particularly the belly area). Also I read the first meal should be pro/fat to keep lyposis going after cardio. I might change the chicken pasta to something more friendly. Also as far as the protein goes, I use EvoPro because I enjoy the taste and the whey protein I have is ON chocolite mint. My goal is not to be massive. I am trying to get the Ryan Reynolds Blade look (http://www.jimtay.com/_photos/ryan1.jpg), but maybe slightly more muscular arms. I debated whether or not to post my picture since its pretty pathetic and embarassing but it might help suggestions and let you guys know where I'm at. I attached it and hopefully it shows. Thanks again everyone for your suggestions and swole your two cents is always welcome too
    Attached Thumbnails Attached Thumbnails Please check out my diet plan-pic.jpg  

  11. #11
    Natural1's Avatar
    Natural1 is offline Associate Member
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    man dont be embarassed of the picture of yourself, use it as motivation to change. Good Luck


    -Natural1

  12. #12
    N00b is offline Banned
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    Thanks for the encouragement natural1.

    About the pasta though... is it that bad for someone like me (after seeing my pic) and will it stop me from my goal? I only ask because in some articles I read, pasta isn't that bad. It's even a recommended carb source by Body For Life. What makes it bad?

    Regarding my final meal, if I cut out the flax and used it only after my cardio is that enough flax (1 tablespoon per day)? and it's ok to have just the ranch their or should I use non fat mayo with the tuna? And about my steak meal, I will incorporate some veggies and what do you think if I added a banana their too (is that too many carbs?) or is that not needed?

    Sorry for all the questions

  13. #13
    AquaFrook is offline Banned
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    Don't see anything wrong with pasta in moderation. Also the banana and veggies wouldn't be a bad idea either. You might want to bump the carbs on your non workout days, although I'm not some kind of diet guru, so take it for what its worth.

  14. #14
    N00b is offline Banned
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    <bump>

    Sorry to do it... I just would like as much feedback as possible

    </bump>

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