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10-25-2005, 10:10 AM #1Junior Member
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- Sep 2005
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Diet Check From the Experts Please
I would appreciate it if you guys would let me know if I am on the right track with this diet.
About Me: 24 Years Old/ 6'7" 305 lbs/ 23% BF(LMM 235)/ 7+ Years weight training and athletics. Never used any AS. Body composition is good, just soft in the mid-section. Never been naturally "lean", not even in my teenage years.
Goal: Keep as much LMM and drop bodyfat below 15%
Here is my plan, any and all criticism/advice is appreciated:
Monday, Tuesday, Thursday, Friday
Morning Cardio 45 Minutes @ 65%-75% Max HR
Resistance Training @ 4PM(Legs, Chest/Back, Shoulders, Arms)
Meal 1- 9AM: Pro/Carbs 80 grams protein/ 60 grams Carbs
Isopure 2 Scoops=200 Calories/50 grams Protein
1 cup Oatmeal= 300 Calories/ 6 grams fat/54 grams carbs/10 grams protein
Total=500 Calories/6 grams fat/60 grams Protein/54 grams carbs
Meal 2- 11:30AM: Pro/Fat 60 grams protein
2 eggs, 4whites, 4 Turkey= 340 Calories /10 grams fat/ 4 grams carbs/38 grams protein
1 oz almonds= 164 calories/ 14.4 grams fat/ 5 grams carbs/ 6 grams Protein
Total=504 Calories /25 grams fat/ 9 grams carbs/44 grams protein
Meal 3- 2:30PM:Pro/Fat 80 grams protein
12 oz Chicken Breast= 320 Calories/4 grams fat/ 72 grams protein
Spinach, Raw Veggies, 2 Tablespoons Olive Oil+Vinegar=240 Calories 28grams fat
Total=560 Calories/32 grams fat/72 grams protein
Meal 4- 5:30PM:Pro/Carbs 60 Grams Protein/120 grams Carbs
Isopure 2 Scoops=200 Calories/50 grams Protein
½ cup Oatmeal= 150 Calories/ 3 grams fat/27 grams carbs/5 grams protein
12 oz grape juice= 240 Calories/60 grams carbs
Total=590 Calories/3 grams fat/55 grams protein/ 87 grams carbs
Meal 5- 7:00PM: Pro/Carbs 60 Grams Protein/ 120 grams Carbs
9 oz Chicken Breast= 240 Calories/3 grams fat/ 54 grams protein
1 cup cooked brown rice= 340 Calories/ 4 grams fat/ 74 grams carbs/ 6 grams protein
1 cup shitake mushrooms=80 Calories/ 21 grams carbs
Raw Veggies
Total=660 Calories/7 grams fat/95 grams carbs/60 grams protein
Meal 6 –9:30PM: Pro/Fat 60 grams Protein
Isopure 2 Scoops=200 Calories/50 grams Protein
2 Tablespoons PB=210 Calories/8 grams Protein/6 grams carbs/16grams fat
1 Tbsp EFA Oil= 130 Calories/ 14 grams fat
Total=540 Calories/58 grams Protein/6 grams carbs/30 grams fat
TOTAL= 3354 Calories/349 g pro(50%)/251 g carbs(35%)/103g fat(15%)
Wednesday, Saturday, Sunday
45 minutes of cardio AM, ABS PM on Wednesday and Saturday
Meal 1- 9AM: Pro/Carbs 80 grams protein/ 60 grams Carbs
Isopure 2 Scoops=200 Calories/50 grams Protein
1 cup Oatmeal= 300 Calories/ 6 grams fat/54 grams carbs/10 grams protein
Total=500 Calories/6 grams fat/60 grams Protein/54 grams carbs
Meal 2- 11:30AM: Pro/Fat 60 grams protein
2 eggs, 4whites, 4 Turkey= 340 Calories /10 grams fat/ 4 grams carbs/38 grams protein
1 oz almonds= 164 calories/ 14.4 grams fat/ 5 grams carbs/ 6 grams Protein
Total=504 Calories /25 grams fat/ 9 grams carbs/44 grams protein
Meal 3- 2:30PM:Pro/Fat 80 grams protein
12 oz Chicken Breast= 320 Calories/4 grams fat/ 72 grams protein
Spinach, Veggies, 2 Tablespoons Olive Oil+Vinegar=240 Calories 28grams fat
Total=560 Calories/32 grams fat/72 grams protein
Meal 4- 5:30 PM: Pro/Carbs 60 Grams Protein/ 120 grams Carbs
9 oz Chicken Breast= 240 Calories/3 grams fat/ 54 grams protein
1 cup cooked brown rice= 340 Calories/ 4 grams fat/ 74 grams carbs/ 6 grams protein
1 cup shitake mushrooms=80 Calories/ 21 grams carbs
Vegetables
Total=660 Calories/7 grams fat/95 grams carbs/60 grams protein
Meal 5 –8:30PM: Pro/Fat 60 grams Protein
Isopure 2 Scoops=200 Calories/50 grams Protein
2 Tablespoons PB=210 Calories/8 grams Protein/6 grams carbs/16grams fat
1 Tbsp EFA Oil= 130 Calories/ 14 grams fat
Total=540 Calories/58 grams Protein/6 grams carbs/30 grams fat
TOTAL= 2764 Calories/294 g pro(52%)/164 g carbs(30%)/100g fat(18%)
Thanks for any advice you can give.
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10-25-2005, 10:34 AM #2
Damn brotha, thats a well laid out diet. Good job, looks real good to me. Ony thing I think that you should change is take away a few shakes, for example try and get some cottage cheese before bed, that would help out for sure.
Very nice job!
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10-25-2005, 11:10 AM #3
Giantz already mentioned the shake thing...the only other thing i would suggest is maybe make your pre-workout a pro/carb meal (i think you have a good carb total for the day, so maybe just adjust the level from another meal) but it depends how your energy level is during your workouts. you might not need it, so see what works for you.
but, i just wanted to say that i think it is awesome that you spent so much time on posting your diet. that's the most organized layout i have ever seen! its refreshing
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10-25-2005, 12:02 PM #4Junior Member
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Thanks for the praise and the help...
Giantz:
for example try and get some cottage cheese before bed, that would help out for sure.
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10-25-2005, 12:24 PM #5Junior Member
- Join Date
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Originally Posted by xtinaunasty
Thanks again
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10-25-2005, 01:14 PM #6Originally Posted by dans
Beef Jerky, low carb yogurt, any type of meat etc....A shake before bed is decent but not ideal, simply because you want something that digests slowly. So if you are going to have a shake, make it Casein, that should help.
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10-25-2005, 01:40 PM #7Originally Posted by dans
Anyway I would subtract 15carbs from both meal 5 and meal 1 and have 30 grams in your pre-workout meal (if you choose to go with the pro/carb). But if you do alright with your current meal breakdown...I wouldnt change it just yet.
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