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  1. #1
    Indymuscleguy's Avatar
    Indymuscleguy is offline Senior Member
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    Newbe's diet *Advice welcome*

    Hey guys,

    Ok, I've been training well, thought my diet was pretty good, but from what I'm reading, my diet really isn't that great.

    Goals:

    Maintain muscle mass or increase
    Maintain bf% 11.2%now ***Ultimate goal 8%***

    My diet has consisted of (undocumented and unmeasured)

    Whey protien shakes 3 per day ~50g's of protien with water
    Chicken/fish lunch/dinner
    some veggis
    low carbs...but they were bad carbs...stupid me...learning tho...
    low sugar intake.

    Soo...here's what I'm doing now...

    Post workout....protien shake w/peanut butter and 1 cup of oatmeal w/ 1tbsp of flax seed oil and a REGULAR Coke...to stimulate insulin release.

    7AM Breakfast: Protien shake w/ 1 cup of oatmeal, w/ 1tbsp of flax/1 tbsp of Peanut butter

    10:00 Grilled chicken wrap from Applebees w/ teraki sauce

    12:30 McDonalds Grilled Cesar Salad w/ 1/3 packet of dressing and Diet coke

    2:30 or 3 Protien shake (No carbs after this point of the day)

    5pm workout w/ post workout shake w/sugar..again to stimulate insuline release.

    6:30 ish...dinner

    9pm snack of cottage cheese....

    What do you guys think so far...I am new, don't beat me up...just looking for ideas and help with diet...I'm doing well, just at a sticking point.

    If you have read my other posts you would have seen that in 2 years I have gone from 150lbs and 18% bodyfat to 175lbs and 11% *without cardio* All maintained by diet and lifting properly. I am 5'10" tall 41c 15.5bi's 33w 51" shoulders, 24" quads

    Cycle history...given upon request. (On my 3rd week of my 3rd cycle)

    Shoot me some advice ... Thanks!

    [email protected]

  2. #2
    Dave321 is offline AR's Salad Tossing Connoisseur
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    Quote Originally Posted by Indymuscleguy
    Hey guys,

    Ok, I've been training well, thought my diet was pretty good, but from what I'm reading, my diet really isn't that great.

    Goals:

    Maintain muscle mass or increase
    Maintain bf% 11.2%now ***Ultimate goal 8%***

    My diet has consisted of (undocumented and unmeasured)

    Whey protien shakes 3 per day ~50g's of protien with water
    Chicken/fish lunch/dinner
    some veggis
    low carbs...but they were bad carbs...stupid me...learning tho...
    low sugar intake.

    Soo...here's what I'm doing now...

    Post workout....protien shake w/peanut butter and 1 cup of oatmeal w/ 1tbsp of flax seed oil and a REGULAR Coke...to stimulate insulin release.

    7AM Breakfast: Protien shake w/ 1 cup of oatmeal, w/ 1tbsp of flax/1 tbsp of Peanut butter Don't mix fats and carbs

    10:00 Grilled chicken wrap from Applebees w/ teraki sauce

    12:30 McDonalds Grilled Cesar Salad w/ 1/3 packet of dressing and Diet coke

    2:30 or 3 Protien shake (No carbs after this point of the day)

    5pm workout w/ post workout shake w/sugar..again to stimulate insuline release.

    6:30 ish...dinner

    9pm snack of cottage cheese....

    What do you guys think so far...I am new, don't beat me up...just looking for ideas and help with diet...I'm doing well, just at a sticking point.

    If you have read my other posts you would have seen that in 2 years I have gone from 150lbs and 18% bodyfat to 175lbs and 11% *without cardio* All maintained by diet and lifting properly. I am 5'10" tall 41c 15.5bi's 33w 51" shoulders, 24" quads

    Cycle history...given upon request. (On my 3rd week of my 3rd cycle)

    Shoot me some advice ... Thanks!

    [email protected]
    Read the diet stickies... I'm was going to help correct some errors, but there are far too many mistakes for your accomplishing goals. IMO I would stay away from the fast food and use dex to stimulate insulin levels with pwo shake.

  3. #3
    Indymuscleguy's Avatar
    Indymuscleguy is offline Senior Member
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    HEy man,

    Thanks. As dumb as this may sound, reading all the stickies can be overwhelming. It would be cool if one would critique it a little at a time....we all started somewhere.

    Thanks again.

  4. #4
    tretch187's Avatar
    tretch187 is offline Associate Member
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    This is IN the cutting sticky up top.... Its a general example for a 200 lb guy trying to cut. Change it up and cater it you, but stay with the general idea of pro/fat, pro/carb, and pro/dex(PWO)

    "Meal 1:
    Lean Protein, 1/2 cup oatmeal

    Meal 2:
    Protein shake/Lean Protein (2 tbsp flax

    Meal 3:
    Veggies, Lean Protein

    Workout

    Meal 4:
    PWO Nutrition

    Meal 5:
    Veggies, Lean Protein, 1/2 cup rice or oatmeal.

    Meal 6:
    Shake with Flax

    That turns into approximately 300 grams protein, 130 grams Carbs, and 50 grams of fat.

    *Reminder: This is a PRIMER. It’s not mean to be comprehensive."





    You only need to be reading the "Cutting" sticky. Re-read it again...the info is there.

    JAke

  5. #5
    Indymuscleguy's Avatar
    Indymuscleguy is offline Senior Member
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    Thanks a buch. I keep pounding the chicken breasts and tuna down, my biggest problem is know the right porportion of good carbs/fat. I am reading info on here about glycemic indexes and insulin , which, I am clearly not ready for, however, I understand glucose in the am and post workout is a good idea to stimulate insulin secretion. Exactley what are you using for glucose...I drank a regular coke (dumb I know) but that's what first popped into my head as I left the house for work. Are you guys drinking a fruit juice? Simple sugar....what's the glucose that u guys are using and what's the doseage?

    Indymuscleguy

  6. #6
    SwoleCat is offline AR Hall of Fame
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    I'd suggest you take the time to read/understand the cutting sticky atop the page.

    It's not overwhelming in the least bit, unless you ran through it at light speed.

    Really, it's your body, so you yourself a favor and spend the time to do your body right by reading/understanding.

    You're worth it right?

    BTW, do a search for DEXTROSE, that is also mentioned in the sticky and it's what you'll want to use as part of your post-workout offerings.

    ~SC~

  7. #7
    Indymuscleguy's Avatar
    Indymuscleguy is offline Senior Member
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    Swolecat...thanks a bunch man. You ROCK!

    Indymuscleguy

    [email protected]

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