ok guys starting my diet now.

What do you guys think

9am
8 egg whites fried in olive oil/onions
11am
50g protien shake / 0 carbs
1pm
1 can of tuna 2 whole weat bread
3pm
chicken cuttlet with whole wheat bread lettus
6pm
fried chicken bread on olive oil/2 cups whole grain rice
8:30
pwo Drink, HIGH carbs about 15g protien
10:30
1 can tuna, 2 whole wheat bread.

Please feel free to add your comments or and ideas. It would really help.. I think i need more calories, where can i get them from. here is my stats

163lb
5'6

Training
Monday Chest/ Calf
Wednesday Bice/ trice
Friday back / legs
Saturday delts/traps
Sunday 45 minute cardio empty stomach

You need to break up the Fri workout. There is no way you can do both back and legs in one day and really nail them.

Why no carbs in the AM?

Quote:

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Originally Posted by arthurb999

You need to break up the Fri workout. There is no way you can do both back and legs in one day and really nail them.

Why no carbs in the AM?

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Exactly. I would also say add some carbs, but not many. Throw in some fast digesting ones before your workout and some slow-digesting ones for your first meal.

SOME SUGGESTIONS IN CAPS

Quote:

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Originally Posted by Billmister

What do you guys think

9am
8 egg whites fried in olive oil/onions
MAYBE EAT A COUPLE YOLKS FOR SOME FAT
11am
50g protien shake / 0 carbs
THROW IN FLAX OIL HERE FOR SOME EFA'S THAT YOU WONT TASTE
1pm
1 can of tuna 2 whole weat bread
NOT A FAN OF BREAD, MAKE A BIG A$$ SALAD AND USE FULL FAT MAYO
3pm
chicken cuttlet with whole wheat bread lettus
LOSE THE BREAD...THROW IN FAT SOURCE
6pm
fried chicken bread on olive oil/2 cups whole grain rice
DO YOU LIKE BREAD????? TAKE THIS MEAL AND EAT IT AT 10:30 MINUS THE BREAD.
8:30
pwo Drink, HIGH carbs about 15g protien
PWO DRINK SHOULD BE .8G DEXTROSE FOR EVERY KG OF BODYWEIGHT AND .4G PROTEIN FOR EVERY KG OF BODYWEIGHT...NEED MORE PROTEIN IN THE SHAKE
10:30
1 can tuna, 2 whole wheat bread.
LOSE THE BREAD THROW IN ANOTHER CAN OF TUNA, USE OLIVE OIL OR FULL FAT MAYO IN IT, EAT A SERVING OF BROCCOLI OR GREENS AND EAT THIS MEAL FOR YOUR 6PM PRE-WORKOUT MEAL AND THE 6PM MEAL I PUT ABOVE EAT NOW
Please feel free to add your comments or and ideas. It would really help.. I think i need more calories, where can i get them from. here is my stats

163lb
5'6

Training
Monday Chest/ Calf
Wednesday Bice/ trice
Friday back / legs
Saturday delts/traps
Sunday 45 minute cardio empty stomach

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I have followed a similar regimen and found it was a very good plan...check out rambo's thread on cutting diets for more info. it's a great read and can get you on the right track...if any one spots mistakes feel free to correct them.
bsd

Fried chicken? Did I read that correctly?

~SC~

i was hoping he meant fried in olive oil and not breaded.....hopefully.

Are you cutting or bulking?

RIght now i'm trying to get rid of fat. thanks for that respond bigsd and everyone else. I will do just that. The thing is i gotta keep my protien way up their to try to maintain as much muscle as possible. i want to be able to intake about 280g of protien a day. i don't want to completly cut my carbs out since i do'nt want a huge crash. I need the extra weight and power.

OK..that's what I thought, but i just had to make sure. In that case, you need to lose a lot of those carbs ( 2 cups of rice is 90g of carbs..plus the 6 slices of whole wheat bread is about 160, that puts you at 250 not including your "HIGH carb" pwo shake). Also, I think your timing of pro/carb meals and pro/fat meals is kind of backwards...no carbs in the AM but carbs all throughout the day?? I would say, add some oats in the morning, get rid of the carbs in at least one of those protein/carb meals, move the olive oil in the AM somewhere else, and swap the fried chicken cutlets for grilled NON-breaded chicken breasts. You don't have to eat no carbs at all, but you shouldn't eat as much as you are. If you really like tuna sandwiches, try using whole wheat pitas, light whole wheat bread or low-carb tortillas instead. These products have at least half the carbs as 2 slices of regular whole wheat bread. And only eat 1/2 a cup of rice instead of 2 cups. Then, replace these carbs with healthy fats in other meals. Your pwo shake definitely needs more protein as well.

Shoot for 40-60g protein in pwo shake

Quote:

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Originally Posted by Kim2884

OK..that's what I thought, but i just had to make sure. In that case, you need to lose a lot of those carbs ( 2 cups of rice is 90g of carbs..plus the 6 slices of whole wheat bread is about 160, that puts you at 250 not including your "HIGH carb" pwo shake). Also, I think your timing of pro/carb meals and pro/fat meals is kind of backwards...no carbs in the AM but carbs all throughout the day?? I would say, add some oats in the morning, get rid of the carbs in at least one of those protein/carb meals, move the olive oil in the AM somewhere else, and swap the fried chicken cutlets for grilled NON-breaded chicken breasts. You don't have to eat no carbs at all, but you shouldn't eat as much as you are. If you really like tuna sandwiches, try using whole wheat pitas, light whole wheat bread or low-carb tortillas instead. These products have at least half the carbs as 2 slices of regular whole wheat bread. And only eat 1/2 a cup of rice instead of 2 cups. Then, replace these carbs with healthy fats in other meals. Your pwo shake definitely needs more protein as well.

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She's good, weally good:eek:

As for the amount of protein in your post workout shake, your body needs only a small amount to deliver the nutrients and simple carbs to your muscles. A 2-1 ratio of carbs to protein is sufficient.

man im tryin to keep my protein up there as well ... i eat mad steaks and protein shakes.. i need to eat 400-460g's of protein.... its getting a lil rough but o well steak i ssoo good

Quote:

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Originally Posted by inevitable

man im tryin to keep my protein up there as well ... i eat mad steaks and protein shakes.. i need to eat 400-460g's of protein.... its getting a lil rough but o well steak i ssoo good

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**** bro, how much do you weigh? Unless you weight 300 lbs. 460g of protein is a **** load. Protein that your body can't use is stored as fat. There is such a thing as too much protein. I'm just throwing that out there, you know yourself better than me.

yea man 460g of protein is a lot for someone that is on a cycle....remember access amounts of anything can be stored as fat....what are your stats bro?