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  1. #1
    HDman's Avatar
    HDman is offline New Member
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    Mar 2005
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    Another Dam Diet Critique

    Iím 6í1 and weight 215 and my main goal is to add muscle no necessarily cut or load. My workout does include cardio. Im writing up this diet, and although its not finished I thought I get some help. Thanks


    After 30 min Workout
    8:00
    8 Egg Whites + 1 Yolk
    1 1/2 Oatmeal

    9:00
    Flax

    11:30
    1 Cup FF Cottage Cheese
    2 Slices Wheat Bread

    Workout

    Post workout supplement

    45 Min after workout
    5 Rice Cakes
    8 oz Chicken
    1 Yam
    V8 Juice

    3:00
    Meal Replacement

    7:00
    12 oz Top Round Steak
    1 cup Oatmeal

    9:30
    1 cup FF Cottage Cheese
    Nitrotech Nighttime

    Totals: Protein 331 - Carb 345 - Fat 97 - Fiber 40 - Calories 3434

  2. #2
    *Narkissos*'s Avatar
    *Narkissos* is offline Anabolic Member
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    May 2004
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    Quote Originally Posted by HDman
    Iím 6í1 and weight 215 and my main goal is to add muscle no necessarily cut or load. My workout does include cardio. Im writing up this diet, and although its not finished I thought I get some help. Thanks


    After 30 min Workout
    8:00
    8 Egg Whites + 1 Yolk
    1 1/2 Oatmeal

    9:00
    Flax

    11:30
    1 Cup FF Cottage Cheese
    2 Slices Wheat Bread

    Workout

    Post workout supplement

    45 Min after workout
    5 Rice Cakes
    8 oz Chicken
    1 Yam
    V8 Juice

    3:00
    Meal Replacement

    7:00
    12 oz Top Round Steak
    1 cup Oatmeal

    9:30
    1 cup FF Cottage Cheese
    Nitrotech Nighttime

    Totals: Protein 331 - Carb 345 - Fat 97 - Fiber 40 - Calories 3434
    1:To start off:

    You said you were 215 but you didn't say what your bodyfat percentage was.

    Assuming it to be average (appr. 10 %... i.e. LBM of 194 lbs)... your daily calories would fall in the 2328 kcals (maintenance i.e. 12 kcals per lb LBM) to 2716 (lean bulk i.e. 14 kcals per lb LBM) range.

    Assuming this...your above-mentioned diet is a tad too high in calories.

    2: your meal at 9 a.m. isn't an actual meal...as it consists of just flax.

    3: Meal 6 (at 7 pm) is neither a PWO1 or pwo 2 meal...AND it combines pro/fat/carbs... The carb component is unnecessary

    4: Meal 7 (9:30 pm)...you're simply trying to pile in too much protein... decide which source you're gonna use (nitro tech p.m. or FF cottage cheese). If you decide on cottage cheese...add some fat

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