Juggs diet..Rambo, Swole and bros....please review

All right guys, here is what my diet looks like and I’m looking to you guys to give your opinions as to what I need to change around. All advice is welcome.

Male (duh) 39 yrs
Weight: 237.5
BF: 30% (used a scale but I’m sure it’s not accurate….God I hope it’s not)
Height: 5’11”
Cardio: 5:15 – 6:00 AM (elliptical runner, bike, treadmill) heart rate between 70-80% Monday, Wednesday, Thursday
Cardio: 5:00 – 5:45 PM Tuesday & Friday
Weight training: Mon., Wed., Thu. 6:00 – 7:00 AM…Tues. & Fri. 5:45 – 7:00 (leg days)
Cycle one week after starting diet: 300 mg twice a week Test E, Jumpstart with 50 mg Adrol
Goal: Increase mass while maintaining/reducing BF levels.

Now, as opposed to listing out specific items for each meal I’ve broken them down into groups. These groups are Proteins, Complex Carbohydrates, Simple Carbohydrates and Fibrous Carbohydrates. As you see from the meal plan below I will select items from each of these groups to make up each meal.

Proteins (Group A)
Poached egg 6.2 gm Chicken Breast (4oz) 35.2 gm
Turkey Breast (4oz) 34.1 gm Top Round Steak (3oz)30.7gm
Egg White 3.5 gm Tuna (3oz) 18 gm
Tilapia (1oz) 4.2 gm Top sirloin (3oz) 25.8 gm
Salmon (1 oz) 5.5 gm

Complex Carbohydrates (Group B)
Baked Potato (4oz) 28.6 gm Sweet Potato (4oz) 27.5
Plain Oatmeal (1/3c dry) 20 gm Farina (3 tbsp) 26 gm
Pasta (semolina) cooked 1c 45 gm White Rice 1/2c. cooked 23 gm
Shredded Wheat 1 biscuit 20 gm Brown Rice 1/2c cooked 22 gm
Corn 1/2c cooked 18 gm Peas 1/2c. cooked 12 gm

Simple Carbohydrates (Group C)
Apple 21 gm Banana peeled 28 gm
Cantaloupe (1/2) 25 gm Grapes (1 cup) 26 gm
Strawberries (1 cup) 10.5 gm Orange sections (1 cup) 22 gm
Grapefruit (1/2) 12 gm Tangerine sections (1 cup) 22 gm

Fibrous Carbohydrates (Group D)
Broccoli spears (3oz) 5 gm Green Beans (4oz) 5 gm
Cauliflower (4oz) 5 gm Yellow Squash (4oz) 5 gm
Zucchini (4oz) 5 gm Cabbage (4oz)


Meal 1 (right after workout 7:15 AM)
Protein drink mixed with water only 22 gm (don’t know if I want to add dextrose to this drink..opinions?)

Meal 2 (8:30 AM)
Group A – 56 gm
Group B – 60 gm
Group C – 30 gm

Meal 3 (10:30 AM)
Group A – 40 gm
Group C – 20 gm

Meal 4 (12:30 PM)
Group A – 40 gm
Group B – 40 gm
Group D – 48 gm

Meal 5 (2:30 PM)
Group A – 40 gm
Group C – 30 gm

Meal 6 (4:30 PM pre workout)
Group A – 40 gm

Meal 7 (5:45 PM post workout)
Group A – 40 gm
Group B – 40 gm

Meal 8 (7:45 PM)
Group A – 40 gm
Group D – 40 gm

Meal 9 (9:45 PM)
Protein Drink mixed with water only 40 gm.

Total
Protein – 358 gm
Complex Carbs – 140 gm
Simple Carbs – 60 gm
Fibrous Carbs – 88 gm


I’m wondering if I should just drop the simple carbs all together. I’ll start the diet one to two weeks prior to starting cycle just to get my body ready, so to speak. Of course water intake will be 1 – 2 gallons per day and I’ll be taking multivitamins, creatine, glutamine, calcium and a fat burner (1/2 hour before AM cardio) others taken throughout the day before and after workouts.

Well, I think that about covers it. Hope you bros can offer some opinions. I’d ideas on carbs and fats because I think my numbers might need reducing or increasing for these two items. Proteins I think are good. Thanks bros

first thing is I see no fats in any of your meals(you need them to lose fat) and to many carbs throught the day stay away from all of group C and yes you need dextrose postworkout no matter what

First, you gotta do something about that layout...I'm getting dizzy just looking at it.
Jugg, you gotta keep up with the times man:p

The diet and training look good though. I like it a lot.
My only suggestion is drop of fruit (apple's good pre-workout) and switch meals #5 and #8 around. Use the 2 hour rule after your workout to feed your body with the neccessary nutrients, specifically complex carbs and protein. You may also want to add some fat to your final meal of the day. It will slow down the release of aminos and protein while your body is asleep growing.

~US~

This needs to be reworked quite a bit. IN CAPS...

Quote:

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Originally Posted by Juggernaut2148

All right guys, here is what my diet looks like and I’m looking to you guys to give your opinions as to what I need to change around. All advice is welcome.

Male (duh) 39 yrs
Weight: 237.5
BF: 30% (used a scale but I’m sure it’s not accurate….God I hope it’s not)
Height: 5’11”
Cardio: 5:15 – 6:00 AM (elliptical runner, bike, treadmill) heart rate between 70-80% Monday, Wednesday, Thursday
Cardio: 5:00 – 5:45 PM Tuesday & Friday
Weight training: Mon., Wed., Thu. 6:00 – 7:00 AM…Tues. & Fri. 5:45 – 7:00 (leg days)
Cycle one week after starting diet: 300 mg twice a week Test E, Jumpstart with 50 mg Adrol
Goal: Increase mass while maintaining/reducing BF levels.

Now, as opposed to listing out specific items for each meal I’ve broken them down into groups. These groups are Proteins, Complex Carbohydrates, Simple Carbohydrates and Fibrous Carbohydrates. As you see from the meal plan below I will select items from each of these groups to make up each meal.

Proteins (Group A)
Poached egg 6.2 gm Chicken Breast (4oz) 35.2 gm
Turkey Breast (4oz) 34.1 gm Top Round Steak (3oz)30.7gm
Egg White 3.5 gm Tuna (3oz) 18 gm
Tilapia (1oz) 4.2 gm Top sirloin (3oz) 25.8 gm
Salmon (1 oz) 5.5 gm

Complex Carbohydrates (Group B)
Baked Potato (4oz) 28.6 gm Sweet Potato (4oz) 27.5
Plain Oatmeal (1/3c dry) 20 gm
Farina (3 tbsp) 26 gm <--- LOSE IT.
Pasta (semolina) cooked 1c 45 gm <---LOSE IT.
White Rice 1/2c. cooked 23 gm , <---LOSE IT
Shredded Wheat 1 biscuit 20 gm
Brown Rice 1/2c cooked 22 gm <---GONE.
Corn 1/2c cooked 18 gm, Peas 1/2c. cooked 12 gm <---THESE ARE NOT CARB SOURCES.

Simple Carbohydrates (Group C)
Apple 21 gm Banana peeled 28 gm
Cantaloupe (1/2) 25 gm Grapes (1 cup) 26 gm
Strawberries (1 cup) 10.5 gm Orange sections (1 cup) 22 gm
Grapefruit (1/2) 12 gm Tangerine sections (1 cup) 22 gm

Fibrous Carbohydrates (Group D)
Broccoli spears (3oz) 5 gm Green Beans (4oz) 5 gm
Cauliflower (4oz) 5 gm Yellow Squash (4oz) 5 gm
Zucchini (4oz) 5 gm Cabbage (4oz)


Meal 1 (right after workout 7:15 AM)
Protein drink mixed with water only 22 gm (don’t know if I want to add dextrose to this drink..opinions?)

YOU NEED TO DOUBLE THE PROTIEN, AND GET IN AROUND 70 GRAMS OF CARBS. NO MATTER WHAT.


Meal 2 (8:30 AM)
Group A – 56 gm
Group B – 60 gm<----NO.
Group C – 30 gm

Meal 3 (10:30 AM) NO. A AND D.
Group A – 40 gm
Group C – 20 gm

Meal 4 (12:30 PM) NO. A AND D.
Group A – 40 gm
Group B – 40 gm
Group D – 48 gm

Meal 5 (2:30 PM) AGAIN, A AND D.
Group A – 40 gm
Group C – 30 gm

Meal 6 (4:30 PM pre workout)A AND C
Group A – 40 gm

Meal 7 (5:45 PM post workout) WHAT THE HELL, HOW MANY WORKOUTS DO YOU HAVE? THIS SHOULD BE A SHAKE PWO, FOLLOWED BY A PWO MEAL OF A, B, AND D.
Group A – 40 gm
Group B – 40 gm

Meal 8 (7:45 PM)
Group A – 40 gm
Group D – 40 gm

Meal 9 (9:45 PM)
Protein Drink mixed with water only 40 gm.
ADD FLAX HERE/.

Total
Protein – 358 gm
Complex Carbs – 140 gm
Simple Carbs – 60 gm
Fibrous Carbs – 88 gm


I’m wondering if I should just drop the simple carbs all together. I’ll start the diet one to two weeks prior to starting cycle just to get my body ready, so to speak. Of course water intake will be 1 – 2 gallons per day and I’ll be taking multivitamins, creatine, glutamine, calcium and a fat burner (1/2 hour before AM cardio) others taken throughout the day before and after workouts.

YOU CAN LOSE THE CREATINE WHILE ON CYCLE.

Well, I think that about covers it. Hope you bros can offer some opinions. I’d ideas on carbs and fats because I think my numbers might need reducing or increasing for these two items. Proteins I think are good. Thanks bros

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This is kind of confusing Jugg, what's with the 9 meals and two workouts a day? Could you put it into a normal day schedule?

Rambo-I usually wrap my carbs around my workout like yourself but I also know many competitive and absolutely shredded bodybuilders who prefer carbs and protein in their first meal. Its more of a preference rather than a set in stone dieting trick that is mandatory and accepted by the bb community and the like. If you have a reasonable explanation why carbs and protein is not a good choice as a first meal then can you please give us a further explanation.

I'm not calling you out bro (by no means) but I just find it silly that your so quick to pull the gun out on a diet plan if the diet doesn't consist of post workout and post-post workout as its only carb sources. While putting carbs in pwo and ppwo meals may be the ideal scenario it is NOT the only way to get ripped. If you would like for me to further explain my position (using articles and the experiences of others) I will have no problem doing that for you. Keep in mind, I'm not hoping to turn this into a pissing contest or anything... I'm just trying to spark an enlightened debate in which we both can learn more on this subject. So without further a due, please explain why carbs in the am are not a good idea and why post workout and p-post workout meals are the only best times to have carbs. By the way how well do you know Jugg?
Do you know how insulin sensitive/ resistent he his? Do you know anything about his metabolism? If you don't know much about him in these respects then I just don't understand how else you can tell him oats and protein in the morning is a NO.

~US~

Quote:

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Originally Posted by usualsuspect

Rambo-I usually wrap my carbs around my workout like yourself but I also know many competitive and absolutely shredded bodybuilders who prefer carbs and protein in their first meal. Its more of a preference rather than a set in stone dieting trick that is mandatory and accepted by the bb community and the like. If you have a reasonable explanation why carbs and protein is not a good choice as a first meal then can you please give us a further explanation.

I'm not calling you out bro (by no means) but I just find it silly that your so quick to pull the gun out on a diet plan if the diet doesn't consist of post workout and post-post workout as its only carb sources. While putting carbs in pwo and ppwo meals may be the ideal scenario it is NOT the only way to get ripped. If you would like for me to further explain my position (using articles and the experiences of others) I will have no problem doing that for you. Keep in mind, I'm not hoping to turn this into a pissing contest or anything... I'm just trying to spark an enlightened debate in which we both can learn more on this subject. So without further a due, please explain why carbs in the am are not a good idea and why post workout and p-post workout meals are the only best times to have carbs. By the way how well do you know Jugg?
Do you know how insulin sensitive/ resistent he his? Do you know anything about his metabolism? If you don't know much about him in these respects then I just don't understand how else you can tell him oats and protein in the morning is a NO.

~US~

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Actually, I agree with everything you said. His writeup really threw me off, though, seeing that he has 9 meals (?) listed. I actually meant to include oats and protein in the morning, as well as a few other aspects, I just didn't pay enough attention to his "groups" and whatnot. Carbs and protein are an essential first meal, seeing as the body can do well with that insulin spike. I might have just not written in the right "group". Sorry about that.

Sorry for the confusion bros....I''ll compress it a little and let you guys look at it again. :)

US...yoU asS..hahahaha....I love being behind the times.....eventually you all will come back around.............sort of like retro clothing. hahaha

Quote:

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Originally Posted by rambo

Actually, I agree with everything you said. His writeup really threw me off, though, seeing that he has 9 meals (?) listed. I actually meant to include oats and protein in the morning, as well as a few other aspects, I just didn't pay enough attention to his "groups" and whatnot. Carbs and protein are an essential first meal, seeing as the body can do well with that insulin spike. I might have just not written in the right "group". Sorry about that.

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Fair enough bro:thumbsup: