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  1. #1
    Ironman5151 is offline Associate Member
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    Post My diet all on paper at last! Please Advise!

    First would like to think everyone here on the fourms for all the great help. I've been training for about 4 years now and the past 6 months I've been really focusing on my diet. Working on my diet has been the best thing I've done so far.

    If your wondering why the turkey and ham in my meals, its because with my new school schedule, I can't get to a micowave at certain times of the day. I'm currently in the fifth week of:

    Week 1-5 Wistrol - 50mg eod
    Week 1-10 Propinate - 150mg eod
    Week 1-10 Fina - 75mg eod
    Week 1-10 Aratest - 250mg ew
    Week 6-10 Anavar - 45mg ed
    Week 7-10 T-3 25mcg ed
    Week 1-4/10-14: Slin 10iu's on pwo days

    I'm currently 217lbs , 9.3%bf. My goal is to lean up while filling my muscles out as much as possible while on cycle. Doing cardio 3-4 days a week @ 40mins in the morning.

    Diet:

    Meal 1: Pro/Carb

    1.5 scoop of whey, 4 egg whites, 1 packet instant oats

    Total Fat: 2g | Total Carbs: 24g | Protein: 45g


    Meal 2: Pro/Fat

    8oz lean ground beef, 1 slice swiss cheese

    Total Fat: 21g | Total Carbs: 0g | Protein: 48g


    Meal 3: Pro/Carb

    7 slices turkey, 2 slices wheat bread

    Total Fat: 1g | Total Carbs: 18g | Protein: 41g


    Meal 4: Pro/Fat

    9 slices ham, 1 slice swiss cheese

    Total Fat: 11g | Total Carbs: 0g | Protein: 34g



    Workout


    Meal 5: PWO Nutrition

    Total Fat: 0g | Total Carbs: 80g | Protein: 48g


    Meal 6: Pro/Carb (this meal is around 7pm)

    8oz chicken breast, 1 cup brown rice

    Total Fat: 0g | Total Carbs: 33g | Protein: 46g


    Meal 7: Pro/Fat

    2 cans tuna, 1 table spoon mayo

    Total Fat: 13.5g | Total Carbs: 0g | Protein: 65g


    Meal 8: Before Bed

    1 scoop caesin protein (i think i might start double scooping here)

    Total Fat: 0g | Total Carbs: 0g | Protein: 23g


    TOTAL:
    Fat: 48.5g
    Sat. Fat: 13.5g
    Carbs: 155g
    Sugar: 6g
    Protein: 350g





    I'm taking 2 multi vitamins a day, with 7g of Vit C. Also taking 5g creatine pwo. Any advice on my diet will be great. I'm thinking of upping my protein to 400g and I also need to add in some green veggie in meal 6. Any input?

  2. #2
    24labor's Avatar
    24labor is offline Anabolic Member
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    For your PWO I would up the carbs a bit maybe to 100 since your protein is around 50. Your PPWO 1 cup of brown rice should be around 66 carbs a half cup would be 33. Your before bed meal have some cottage cheese with your shake and add some fat like peanut butter this will slow the digestion with the slow acting protein. Also you need some oil in there for EFAs like flax or olive. Where are the fruits and veggies. But the rest looks pretty good to me

  3. #3
    24labor's Avatar
    24labor is offline Anabolic Member
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    also I would say up the fat a bit. it looks like you should up the kcals a bit do this by uping the fat and carbs you could up the protein a little bit but dont go over board.

  4. #4
    Ironman5151 is offline Associate Member
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    I felt like I been needing to up my carbs, so guess thats a must. Thanks for the help. Any more input would be appreciated. My diet edited with the help of labor(going to recalculate in the moring):


    Meal 1: Pro/Carb

    1.5 scoop of whey, 4 egg whites, 1 packet instant oats, 1 bannna

    Meal 2: Pro/Fat

    8oz lean ground beef, 1 slice swiss cheese

    Meal 3: Pro/Carb

    7 slices turkey, 2 slices wheat bread, 1 apple


    Meal 4: Pro/Fat

    9 slices ham, 1 slice swiss cheese


    Workout


    Meal 5: PWO Nutrition (46g protein, 100g carbs)


    Meal 6: Pro/Carb (this meal is around 7pm)

    8oz chicken breast, 1.5 cup brown rice, Green veggies


    Meal 7: Pro/Fat

    2 cans tuna, 1 table spoon mayo


    Meal 8: Before Bed

    2 scoop casein protein, 2 table spoon all natural peanut butter, cottage cheese

    For the EFA's, starting tomm I'm going to add 6 soft gels of Flax in my pro/fat meals for now. I'm placing an order tommrrow for some flax seed oil(any one recommend a good type, please tell me), and other supplements.
    Last edited by Ironman5151; 01-10-2006 at 09:13 PM. Reason: can't type worth s***

  5. #5
    24labor's Avatar
    24labor is offline Anabolic Member
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    Quote Originally Posted by Ironman5151
    I felt like I been needing to up my carbs, so guess thats a must. Thanks for the help. Any more input would be appreciated. My diet edited with the help of labor(going to recalculate in the moring):


    Meal 1: Pro/Carb

    1.5 scoop of whey, 4 egg whites, 1 packet instant oats




    Meal 2: Pro/Fat

    8oz lean ground beef, 1 slice swiss cheese




    Meal 3: Pro/Carb

    7 slices turkey, 2 slices wheat bread




    Meal 4: Pro/Fat

    9 slices ham, 1 slice swiss cheese





    Workout


    Meal 5: PWO Nutrition (46g protein, 100g carbs)




    Meal 6: Pro/Carb (this meal is around 7pm)

    8oz chicken breast, 2 cup brown rice




    Meal 7: Pro/Fat

    2 cans tuna, 1 table spoon mayo




    Meal 8: Before Bed

    2 scoop casein protein, 2 table spoon all natural peanut butter, cottage cheese

    For the EFA's, starting tomm I'm going to add 6 soft gels of Flax in my pro/fat meals for now. I'm placing an order tommrrow for some flax seed oil(any one recommend a good type, please tell me), and other supplements.
    Looks pretty good but you still need to have fruits and veggies in there

  6. #6
    Ironman5151 is offline Associate Member
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    Quote Originally Posted by 24labor
    Looks pretty good but you still need to have fruits and veggies in there
    Forgot to add. I edited. Thanks for the help bro. I'm going to grow like a weed the next 5 weeks ....

  7. #7
    24labor's Avatar
    24labor is offline Anabolic Member
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    Quote Originally Posted by Ironman5151
    Forgot to add. I edited. Thanks for the help bro. I'm going to grow like a weed the next 5 weeks ....
    no problem and remember if you are starting not to grow eat more food bump the kcals up especially while on gear you need to keep eating to keep growing

  8. #8
    Ironman5151 is offline Associate Member
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    Was looking over the ingredients of all natural peanut butter today....it has a lot fats and sugars in it together. Thought you wasn't suppose to consume carbs/fats in same meal...and at 10:00pm too...Still eat it?

  9. #9
    24labor's Avatar
    24labor is offline Anabolic Member
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    Quote Originally Posted by Ironman5151
    Was looking over the ingredients of all natural peanut butter today....it has a lot fats and sugars in it together. Thought you wasn't suppose to consume carbs/fats in same meal...and at 10:00pm too...Still eat it?
    a small amount of carbs with fat before bed isn't bad just dont consume too many like some casein drinks have some carbs in them. Youll be fine with the natty.

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