Question on diet.

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02-20-2004, 05:04 AM
gmkilla

Question on diet.

Hey guys, this is how I eat every day.

Wake up- eat a bowl of cerial, something good, no junk.

8:00am I usualy drink a protein shake

9:00-9:30 Usualy a ham or turkey sandwich, dry on whole weat bread.I eat ther whole package of meat.12 slices.

Around 10:30 another sandwich, or a tunafish sandwich.

12:00 I usualy eat some chicken, etc.. depends where I go for lunch.

Around 2:00-3:00 Protein shake

5:00 make myself drink another shake.

Workout between 7 and 9 pm.

After workout, I eat either tunafish, or something else high in protein, and drink another shake.

Is this a good diet for gaining muscle mass? Is there something I should change? I'm 5'7" 180lbs. I dont know my exact body fat %, but it isnt bad, probably in the 10% range. I am trying to get up to 195-200lbs. Anyway, just let me know if there is any other info you guys need to know, in order to help me out. Thanks!!
02-20-2004, 07:23 AM
bigsd67

few suggestions in caps

Quote:

Originally Posted by gmkilla

Hey guys, this is how I eat every day.

Wake up- eat a bowl of cerial, something good, no junk.
WHAT TIME DO YOU WAKE UP?? I WOULD RATHER SEE YOU EAT OATS THAN CERIAL, MILK IS PURE SUGAR CARBS AND MOST CERIALS ARE REFINED....I WOULD START THE DAY WITH EGG WHITES AND WHOLE GRAIN OATMEAL.
8:00am I usualy drink a protein shake
THIS IS OK, BUT IS IT A LOW CAR SHAKE...IF SO THEN THROW IN SOME FLAX OIL FOR SOME EFAs
9:00-9:30 Usualy a ham or turkey sandwich, dry on whole weat bread.I eat ther whole package of meat.12 slices.
IM NOT A HUGE FAN OF PROCESSED DELI MEAT....ALOT OF ADDITIVES AND PRESERVATIVES, NOT THE BEST SOURCE OF QUALITY AMINOS, BUT IF ITS ALL YOU HAVE ACCESS TO THEN I SUPPOSE IT'LL HAVE TO DO
Around 10:30 another sandwich, or a tunafish sandwich.
USE TUNA...IF YOU NEED TO MAKE IT A SANDWHICH THEN YOU SHOULDNT HAVE MAYO ON THE TUNA (UNLESS IT'S LESS THAN A TEASPOON) BECAUSE YOU DONT WANT TO COMBINE CARBS AND FATS
12:00 I usualy eat some chicken, etc.. depends where I go for lunch.
CHICKEN IS GOOD...GREEN VEGGIES ARE NECESSARY AND SHOULD BE EATEN ASS OFTEN AS POSSIBLE
Around 2:00-3:00 Protein shake
TOO MANY SHAKES...IF YOU MUST HAVE THEM THROW IN FLAX OIL FOR SOME HEALTHY FATS
5:00 make myself drink another shake.
SEE ABOVE
Workout between 7 and 9 pm.

After workout, I eat either tunafish, or something else high in protein, and drink another shake.
AFTER WORKING OUT YOU SHOULD DRINK A SHAKE WITH PURE DEXTROSE IN IT TO SPIKE INSULIN AND FEED YOUR DEPLETED MUSCLES. A GOOD PLACE TO START WOULD BE .8G CARBS FOR EVERY KG OF LEAN MASS AND .4G PROTEIN PER KG OF LEAN MASS (IF YOU ARE 10% THATS 58 HIGH GI CARBS (DEXTROSE IS BEST, AND 24 PROTEIN...OF COURSE THIS IS AN ESTIMATE)
Is this a good diet for gaining muscle mass? Is there something I should change? I'm 5'7" 180lbs. I dont know my exact body fat %, but it isnt bad, probably in the 10% range. I am trying to get up to 195-200lbs. Anyway, just let me know if there is any other info you guys need to know, in order to help me out. Thanks!!

BASICALLY I WOULD FOLLOW THIS PRINCIPLE....WAKE UP EAT LOW GI CARBS (OATS). With lean proteins. Kill some of the Shakes because solid food has more benefits, if however you are strapped for time then a shake will do, but make sure you are eating some type of fat with it to slow absorbtion. flax is best...Nuts are ok too. Also an hour after you Post workout shake you are gonna want to eat lean protein (chicken is good) and a complex carb such as Yams, potatoes, oats, brown rice, white rice. You need these carbs to fuel your muscles...all in all you want to eat three big carb meals...one in the AM and then two meals after you workout. Dont believe the crap about eating carbs late at night..if you work out late at night then your body needs the carbs late at night. keep your protein to about 2g per pound of lean mass.(about 320g) and make sure you take in a healthy amount of flax and fish oils. im sure someone else will help you here and make some corrections...i good place to start on a bulker is the sticky thread up top too. more details on caloric intake and stuff like that....good luck
02-20-2004, 08:55 AM
SwoleCat

Quote:

Originally Posted by gmkilla

Wake up- eat a bowl of cerial, something good, no junk.

LMFAO!!!!!! Thanks for the mornin' gut buster!

~SC~
02-20-2004, 10:09 AM
gmkilla

Thanks guys, I wake up around 7am, and have to get my kid ready for day care etc.. so I dont have much time to eat, so I would usualy eatsome kind of mulit grain cerial. I know it's not the best, but at least it's not froot loops!! I actualy like oatmeal, so I'll definetly look into that. As for protein shakes, I use the ON's whey, with skim milk. I think it has 2g of carbs per serving in the whey powder, not sure on the milk. The meat I use is packaged meat, I basicaly use it, because I can buy a bunch, and throw it in the fridge at work, and not have to worry about it. I like tuna, and used to eat nothing but tuna all day, but it got old, and that is why I started looking into other things.I do eat a lot of green vegetables at lunch, and usualy at dinner time also. Do you guys have any suggestions on ways to fix tuna, besides just out of the can etc? I'm definetly no diet expert, but I'm trying to learn. Thanks for the help.
02-20-2004, 10:36 AM
daman1

Quote:

Originally Posted by gmkilla

Thanks guys, I wake up around 7am, and have to get my kid ready for day care etc.. so I dont have much time to eat, so I would usualy eatsome kind of mulit grain cerial. I know it's not the best, but at least it's not froot loops!! I actualy like oatmeal, so I'll definetly look into that. As for protein shakes, I use the ON's whey, with skim milk. I think it has 2g of carbs per serving in the whey powder, not sure on the milk. The meat I use is packaged meat, I basicaly use it, because I can buy a bunch, and throw it in the fridge at work, and not have to worry about it. I like tuna, and used to eat nothing but tuna all day, but it got old, and that is why I started looking into other things.I do eat a lot of green vegetables at lunch, and usualy at dinner time also. Do you guys have any suggestions on ways to fix tuna, besides just out of the can etc? I'm definetly no diet expert, but I'm trying to learn. Thanks for the help.

Well if your strapped for time with your child you can always do what I do and cook a weeks worth of food one night and then just microwave your food for the week. Quick and easy. I would also scrap the skim milk with your shake. Just use water. I was avoid the packaged meat as they are usually not very good quality and are loaded in sodium. Just buy some lean cut meats at deli if possible. As for tuna, I just mix mine with mustard. I've been doing it on and off for 5 years now. It gets old, but the benefits of a nice body are worth it to me. I just think of how much bigger and/or leaner I could get by eating it and it fuels me through another day. Hope that helps a little. Good luck with your goals bro!
02-20-2004, 04:02 PM
fritz2435

Tuna with flax! Mix em together and they taste pretty good. Also, you can throw in some bbq sauce or whatever kinda sauce you like just make sure the carbs arent too high.