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  1. #1
    dans is offline Junior Member
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    Lightbulb 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.

  2. #2
    Giantz11's Avatar
    Giantz11 is offline Respected Member
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    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!

  3. #3
    xtinaunasty's Avatar
    xtinaunasty is offline Female Member
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    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

  4. #4
    dans is offline Junior 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.
    I absolutely hate cottage cheese and I would have to eat alot of it to get 50grams of protein. You got any other good suggestions for this 50 grams of protein? Having trouble because I don't really feel like eating chicken breast before bed.

  5. #5
    dans is offline Junior Member
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    Quote Originally Posted by xtinaunasty
    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.
    I am starting tommorow so I don't know about my energy levels yet. I could take MEAL 1 and move it to pre-workout and move the other ones up. You think that is a good idea?? The only thing is I would be going Pro/Fat then Pro/Fat in the morning. Is this bad or does it not matter? If it doesn't matter I will switch them.

    Thanks again

  6. #6
    Giantz11's Avatar
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    Quote Originally Posted by dans
    Thanks for the praise and the help...

    Giantz:


    I absolutely hate cottage cheese and I would have to eat alot of it to get 50grams of protein. You got any other good suggestions for this 50 grams of protein? Having trouble because I don't really feel like eating chicken breast before bed.

    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.

  7. #7
    xtinaunasty's Avatar
    xtinaunasty is offline Female Member
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    Quote Originally Posted by dans
    I am starting tommorow so I don't know about my energy levels yet. I could take MEAL 1 and move it to pre-workout and move the other ones up. You think that is a good idea?? The only thing is I would be going Pro/Fat then Pro/Fat in the morning. Is this bad or does it not matter? If it doesn't matter I will switch them.

    Thanks again
    Actually, if it were me, I would take some of the carbs out of your second post workout meal. You dont need that many carbs there. But for some reason, the program I have that calculated calories (DietMaster...got it when i was a PT at ballys) says a cup of cooked brown rice (medium grain) is only 218.4cals/4.52 pro/45.84 carb/1.62 fat. It could be wrong, but where did you get your calorie counts?

    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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