Problems with my diet?

[co2boi]

I seem to have hit a weight platue recently and I can't help but assume it has to do with my diet. Can you guys take a look at this and point out any holes, places to improve / add cals, etc.? Thanks in advance.

This is a "typical' day:

7:00 am
---------
2 Egg White Sandwiches on Whole Grain Toast
- 2 tbsp mayo
Shake (2 scoops whey with 12 ounces plain soymilk)
Piece of fruit

10:00am
---------
1 can tuna
- 1 pack light mayo
3 tsps flax oil
1 handful raw almonds

11:30 - 12:30
-------------
workout

12:45
------------
2 cups lowfat chocolate milk with
- 10 grams creatine
- 600 mg glutamine

1:15
------------
Spinach Salad with
- ham, roast beef, turkey
- pepperjack cheese
- all the veggies and extra jalepenos
- Red wine vinagarette dressing
- 2 tsp oilve oil

3:30
------------
1 can tuna
- 1 pack light mayo
3 tsps flax oil
1 handful raw almonds

6:00
------------
1 salmon steak
steamed mixed veggies

9:00
------------
1/2 cup cottage cheese
2 scoops whey with soy milk


sometimes I have a snack between 12 and 2 am which consists of
cottage cheese or natty PB.

[co2boi]

Oh, I drink water with most everything. I have a diet coke sometimes and about 1.5 cups of coffee in the morning.

[alphaman]

Wow. I'm assuming this is your 1st time in here. Read the sticky that fits your goals at the top of the main page in the diet forum. I'm really suprised you don't even have a PWO shake.

[IronFreakX]

Ur a genetic freak!!! getting to 8% bf on that diet.........

[alphaman]

Ur a genetic freak!!! getting to 8% bf on that diet.........

I think he's trying to gain weight.

[IronFreakX]

but i think i saw in one of his posts that he was 8% rite now.....do i dish out my hatorde now or when i see his pics.... jk bro good luck if ur 8% now and diet is crap no offense ur gonna get bigger and more ripped alot easier good luck

[co2boi]

Current Stats:
~ 5'11"
185 pounds
8 - 8.25% bf
I'm trying to gain lean mass and keep my bf as far below 8% as possible.

Nice to see such educated, mature responses. How is my diet crap? I do have a PWO drink, I drink lowfat chocolate milk, which has been shown to provide perfect post workout nutrition.

How am I a freak? My diet could use some help, but I don't think it's that bad.
If you don't believe me in regards to the chocolate milk thing, then Google:
"chocolate milk post workout nutrition" and see for yourself.

[co2boi]

and what is hatorde ?

[alphaman]

Current Stats:

How is my diet crap? I do have a PWO drink, I drink lowfat chocolate milk, which has been shown to provide perfect post workout nutrition.

If I was a vet, I would make this my signature!


Show me some good research that backs this up, because I googled it and all I could find was a lameass fitness mag article that recommended a turkey sandwich, and an apple to go along w/ it, and a message board thread titled, "What's your favorite PWO snack?", which was full of idiots posting responses like, " a banana", and "yogurt pretzels", and, "Ovaltine". HA, Ovaltine- that's friggin hilarious!

[jsimon]

can anyone check out my bulking sticky and tell me what they think?

[co2boi]

If you insist...

Link1:
http://www.slb-coaching.com/training...tion.asp?Id=69

Link2:
http://vnews.ironmanlive.com/vnews/n...on/1102429411/

Link3:
http://www.askmen.com/sports/fitness...ness_list.html

Link4:
http://www.runnersweb.com/running/rw...8_RRN_PWN.html

Link5:
http:/www.winforum.org/Nutritionnews.html

Link6:
http://www.findarticles.com/p/articl...0/ai_113601102

Link7:
http://www.foodlion.com/NewsYouCanUs.../DrinkMilk.asp

There's a lot more of them out there, but I don't really have the time to find them right now....

Now if you could offer some real advice, seeing as how a complete diet isn't composed of simply a post workout shake...

[alphaman]

The only thing any of them say that makes sense is that high carbs w/ some protein is good for glycogen replentishment, and muscle recovery. Well, this is true, but milk is def not your best choice. For 1, the sugars in it are processed, and are not optimal for what your want out of your carbs post workout. You want something that spikes the hell outta your insulin , thus creating the optimal anabolic situation, while replentishing glycogen. For 2- Not enough protein, and not the right kind. You want a ratio of 2:1 (carbs to fat), not 3.25 to one. The optimal protein would be one that is absorbed very quickly, thus providing the protein to the muscles in a quick fashion, to take full advantage of the insulin spike. Thirdly, you don't want 10 grams of fat here(saturated, I might add). This will cause your body to store fat. Don't mix carbs and fat!

You want your PWO shake to be Dextrose/Whey isolate, w/ some ALA/biotin.

Stop being defensive, and read the stickies. We didn't mean to piss you off, only to help you.

[co2boi]

Now that's a reasonable argument. You're right, I was being defensive. However, I asked the question because I felt like there was a problem in my diet, not because I thought it was perfect.

Anyhow, thanks for the insight. Would you mind commenting on the remainder of the diet? I'm basically aiming for a "gain lean weight" type of plan.

Just as a side note, in a book called "Nutrition Timing", the author who is also a sports nutrition / research expert says that lower grade proteins are utilized at around a 60% greater rate than quality proteins, post workout. e.g. corn vs whey. I don't have the book on hand to quote directly, but I found that interesting

[steve0]

i have also read that chochlate milk isnt a bad PWO but i still wouldn use it

[alphaman]

Just as a side note, in a book called "Nutrition Timing", the author who is also a sports nutrition / research expert says that lower grade proteins are utilized at around a 60% greater rate than quality proteins, post workout. e.g. corn vs whey. I don't have the book on hand to quote directly, but I found that interesting

I'd have to hear the rationale on that one.


As for your diet, I'd say to read all the stickies to give you some well rounded education, put together a new plan based on the bulking sticky, or MikeXXL's sticky, or both, and post it back in this thread for critique.