Hey and Thanks! My diet?

Just want to say hey and thanks to all who contribute to this forum. Been doin alot of reading and was hoping to get some feed back on what I am eaten on a daily basis.
My goals are to gain some lean mass right now. My stats 32 years old 5'11 190lbs. Been lifting 6 years still el natural but going to change that maybe someday in the future.
I do strongly believe in diet being a big key. So all opions are welcome. They are alot of people out there who stay hidden and gain a ton of info from you guys, thanks



cardio 3 days a week 30 mins. First thing A:M Empty Stomach.

Meal 1: Pro/Carb
1/2 cup of oatmeal
Scoop of whey
English Muffin (sometimes sugar free jam)
5 Xl egg whites

Meal 2: Pro/Fat
2 cans of tuna
1 tablespoon of flax
Sometimes Full fat mayo instead of flax

Meal 3: Pro/Carb
6 Oz. Turkey breast
2 Pieces of whole wheat
1 Yogurt Sugar Free
1 Scoop of whey
1 cup of green beans

Meal 4 Pro/Fat
6 OZ Chicken breast or Salmon or Ground beef(extra Lean)
1 Tablespoon of Flax

Meal 5 Pro/Carb
8-10 oz Steak or Chicken. (Would Salmon be to much fat? 5g of fat per 5oz.)
Rice, potatoe, or yams.
1 cup of green veggies (spinach or green beans)


Workout

pwo 2:1 50g of whey 50g of dex and 50g of maltdex

meal 7 Pro/fat
Lean ground beef or chicken or egg whites
1 Tablespoon of flax

What I got on fitday is about 3200 cals a day 60g fat 380g pro 270 carbs.

Questions I have
Is salmon to to much fat for a pro/carb meal?
Another concern of mine is I buy a half of beef at a time and my groud beef is pretty lean, but no specs on it. When I panfry it or grill it it has not much for grease in the pan. So hopefully its 4%. Should proberly apply it to pro/fat meal?

Meal 1: Pro/Carb
1/2 cup of oatmeal
Scoop of whey
English Muffin (sometimes sugar free jam)
5 Xl egg whites

Meal 2: Pro/Fat
2 cans of tuna
1 tablespoon of flax
Sometimes Full fat mayo instead of flax

Meal 3: Pro/Carb
6 Oz. Turkey breast
2 Pieces of whole wheat
1 Yogurt Sugar Free
1 Scoop of whey
1 cup of green beans

Is this Yogurt Fat free as well, if not drop it!

Meal 4 Pro/Fat
6 OZ Chicken breast or Salmon or Ground beef(extra Lean)
1 Tablespoon of Flax

Meal 5 Pro/Carb
8-10 oz Steak or Chicken. (Would Salmon be to much fat? 5g of fat per 5oz.)
Rice, potatoe, or yams.
1 cup of green veggies (spinach or green beans)

That not a tremendous amount of fat, you should be ok! You're getting a good amount of carbs alreadt, I'd swith this to a Pro/Fat meal. Just flip with Meal 7.


Workout

pwo 2:1 50g of whey 50g of dex and 50g of maltdex

meal 7 Pro/fat
Lean ground beef or chicken or egg whites
1 Tablespoon of flax
This meal needs to be Pro/Carb as well to assit with recovery!

Other than that your diet looks pretty good, I'd cut out the English Muffins if it were me, nothing but processed white flour! Good luck!

Well yur diet seems to be pretty good. How long after your am cardio is your first meal? I'd switch it to a pro/ fat meal. But if your bulking it should be ok. As for meal 7 you need to make it a pro/ carb meal do to it being your PWO meal. .All in all it looks good but as always I'm sure it can be fine tweaked.

Thanks for the input guys. The yogurt is fat and sugar free. i will switch meal 7 to a pro/carb. I was doing this at first and then got the notion in my head that people where makin there last meal pro/fat. Maybe the recovery process is more important than sleeping on carbs? My first meal is maybe a half hour after mornin cardio. I am leanin toward the bulk side right now as far as pro/carb or pro/fat for meal 1 if that matters.

Quote:

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Originally Posted by wastingtime3

. I was doing this at first and then got the notion in my head that people where makin there last meal pro/fat. Maybe the recovery process is more important than sleeping on carbs?

yes recovery is more important, and you were correct about last meal being pro\fat

My first meal is maybe a half hour after mornin cardio. I am leanin toward the bulk side right now as far as pro/carb or pro/fat for meal 1 if that matters.

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30 mins after is ok

Quote:

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Originally Posted by wastingtime3

Just want to say hey and thanks to all who contribute to this forum. Been doin alot of reading and was hoping to get some feed back on what I am eaten on a daily basis.
My goals are to gain some lean mass right now. My stats 32 years old 5'11 190lbs. Been lifting 6 years still el natural but going to change that maybe someday in the future.
I do strongly believe in diet being a big key. So all opions are welcome. They are alot of people out there who stay hidden and gain a ton of info from you guys, thanks



cardio 3 days a week 30 mins. First thing A:M Empty Stomach.

Meal 1: Pro/Carb
1/2 cup of oatmeal
Scoop of whey
English Muffin (sometimes sugar free jam)
5 Xl egg whites
excuse my ignorance but whats an english muffin :wg: if its made with flour ditch it
Meal 2: Pro/Fat
2 cans of tuna
1 tablespoon of flax
Sometimes Full fat mayo instead of flax

Meal 3: Pro/Carb
6 Oz. Turkey breast
2 Pieces of whole wheat
1 Yogurt Sugar Free
1 Scoop of whey
1 cup of green beans
ditch the bread
Meal 4 Pro/Fat
6 OZ Chicken breast or Salmon or Ground beef(extra Lean)
1 Tablespoon of Flax

Meal 5 Pro/Carb
8-10 oz Steak or Chicken. (Would Salmon be to much fat? 5g of fat per 5oz.)
Rice, potatoe, or yams.
1 cup of green veggies (spinach or green beans)

id make this a pro fat ditch the rice potatoes or yams salmon and veggies are fine
Workout

pwo 2:1 50g of whey 50g of dex and 50g of maltdex

meal 7 Pro/fat
Lean ground beef or chicken or egg whites
1 Tablespoon of flax

wheres ppwo :scratch: ditch the flax use chicken and rice
if u have enough time , workout earlier so u can make meal 7 pro/fat if not keep meal 7 ppwoWhat I got on fitday is about 3200 cals a day 60g fat 380g pro 270 carbs.

Questions I have
Is salmon to to much fat for a pro/carb meal? if u say it has 5 g of fat per 5 oz and ull be using 10 oz thats good but not sure if 10 oz will be enuff protien as i dont know the macro profile of salmon :(
Another concern of mine is I buy a half of beef at a time and my groud beef is pretty lean, but no specs on it. When I panfry it or grill it it has not much for grease in the pan. So hopefully its 4%. Should proberly apply it to pro/fat meal?

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Peace :aaGreen22

Thnaks Man
English Muffin is a whole wheat one. Basiclly whole wheat bread. Meal 3 I have been taken my turkey or chicken and puttin it on whole wheat bread. Most of the time dry sometimes with mustard. Are you sayin ditch the bread and use another carb source? I tried some whole wheat low carb wraps but seem to have the same breakdown as bread. meal 5 and 7 I switched. Just to the fact right now I can't train any earlier. 10 0z. of Salmon is 60g of protein. Do you guys find it having two pro/fat meals before you work out different or less energy? Thanks for the replys guys!

i dont use bread wether cutting or bulking

but the 2 bulking stickies say its kool i guess experiment, and remember fat loss is easier that muscle gain
as for the salmon 60 gs or pro and 10 grams of fat is good maybe up the fat 5 grams add an egg yolk maybe
u already have 2 pro carb meals i think ull be fine , i only have one pro/carb meal and its good ,again experiment and see what works for u best

peace :aaGreen22