Thread: Another Dam Diet Critique
09-17-2005, 11:45 PM #1
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 Egg Whites + 1 Yolk
1 1/2 Oatmeal
1 Cup FF Cottage Cheese
2 Slices Wheat Bread
Post workout supplement
45 Min after workout
5 Rice Cakes
8 oz Chicken
12 oz Top Round Steak
1 cup Oatmeal
1 cup FF Cottage Cheese
Totals: Protein 331 - Carb 345 - Fat 97 - Fiber 40 - Calories 3434
09-18-2005, 12:02 AM #2Originally Posted by HDman
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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