Need diet tweaking

[Jesse0777]

Im 20 6ft 193 lbs. my diet is
Breakfast-
5 egg whites
banana
oatmeal or cereal

Late morn snack-
2 slices wheat bread
can of tuna

lunch-
1 chicken breast
1 Cup Brown Rice
Fruit

Mid day snack-
yogurt with granola

Preworkout-
1 scoop protein
apple

post- 2 scoops
2slices wheat
2tbsp power pb
1tbsp jelly

Dinner- 1 chicken breast
Pasta
Vegtable

Late night- cottage cheese
oatmeal

[eatrainrest]

good too see you listened to me! here follow these links and they will be a great service to you..

ALL LINKS, ID WATCH THEM IN ORDER MAKE SURE TO WATCH ALL THE VIDS IN THE 1ST!
http://forums.steroid.com/showthread.php?t=323516 ** WATCH ALL DVD VIDEOS FIRST!
http://forums.steroid.com/showthread.php?t=384395 BMR CALCULATIONS
those 2 links are the basis of what you need right now, come back with goals, proposed diet with macros (pro, carbs,fat) of all foods, meals, day along with calories. then post up your BMR and your CURRENT diet and that is what we need for a proper critiqe. GL

[jamyjamjr]

ill let u take care of this eat

[Jesse0777]

My BMR is 3143.5
The goals I wish to achieve is to gain about 10 pounds of lean muscle while bulking up. My current diet is the following.Breakfast-
5 egg whites
banana
oatmeal or cereal

Late morn snack-
2 slices wheat bread
can of tuna

lunch-
1 chicken breast
1 Cup Brown Rice
Fruit

Mid day snack-
yogurt with granola

Preworkout-
1 scoop protein
apple

post- 2 scoops
2slices wheat
2tbsp power pb
1tbsp jelly

Dinner- 1 chicken breast
Pasta
Vegtable

Late night- cottage cheese
oatmeal

[Jesse0777]

bump

[Jfew44]

Do us a favor so we can help you out. Get the macros of all the foods you ate and list them. (calories, protein, carbs, fat) You can use fitday.com to get a rough estimate.

[eatrainrest]

Do us a favor so we can help you out. Get the macros of all the foods you ate and list them. (calories, protein, carbs, fat) You can use fitday.com to get a rough estimate.

agreed, i supplied that in the info i sent! once we have all these factors than we can critique your diet

[Jesse0777]

Breakfast-
5 egg whites 20g pro, 75 cal, 0 carbs
banana 2g pro, 147 cal, 25 carbs, 1 g fat
oatmeal or cereal 147 cal, 6g pro, 25carb, 2gfat

Late morn snack-
2 slices wheat bread140 cal, 6g pro, 26 carbs, 2gfat
can of tuna 95cal, 21g pro,

lunch-
1 chicken breast 200cal, 40g pro, 0 carb, 2fat
1 Cup Brown Rice 200cal, 6g pro,
Fruit 145 cal, 1pro, 37 carbs

Mid day snack-
yogurt with granola 213 cal, 10g pro, 43 carbs

Preworkout-
1 scoop protein 85cal, 20g pro, 1 carb
apple 120 cal, 2g pro,

post- 2 scoops 170 cal, 40g pro, 2 carb
2slices wheat 140 cal, 6 pro, 26 carbs, 2fat
2tbsp power pb 240cal, 20g pro,
2tbsp jelly 112cal, 0pro, 28carb

Dinner- 1 chicken breast 200cal, 40g pro, 2fat
Pasta 442 cal,16gpro, 86 carbs, 2g fat
Vegtable 52 cal, 3g pro, 12 carb

Late night- cottage cheese 163 cal, 20 pro, 6 carb, 2 fat
oatmeal 147cal, 6pro, 25 carb, 2fat

Total- Cal- 3244-3400 pro-280-300 carb- 450-500 fat- 31-40

[eatrainrest]

Breakfast-
5 egg whites 20g pro, 75 cal, 0 carbs
banana 2g pro, 147 cal, 25 carbs, 1 g fat
oatmeal or cereal 147 cal, 6g pro, 25carb, 2gfat

8-10 egg whites, cereal and pre packaged oatmeal are loaded with sugar, stick to naturally rolled oats.. i make oatmeal pancakes PM for ingredients.. bangin

Late morn snack-
2 slices wheat bread140 cal, 6g pro, 26 carbs, 2gfat
can of tuna 95cal, 21g pro,
ezekiel bread has 0 sugar per serving find it

lunch-
1 chicken breast 200cal, 40g pro, 0 carb, 2fat
1 Cup Brown Rice 200cal, 6g pro,
Fruit 145 cal, 1pro, 37 carbs
this looks liek a very ideal post workout meal



Mid day snack-
yogurt with granola 213 cal, 10g pro, 43 carbs
defrinately elminate this for sure

Preworkout-
1 scoop protein 85cal, 20g pro, 1 carb
apple 120 cal, 2g pro,
elminate this way to many simple sugars, the only thing you need is a pre workout meal which should be 1.5 horus prior to exercise consisting of a complex startchy carb, and protein of course

post- 2 scoops 170 cal, 40g pro, 2 carb
2slices wheat 140 cal, 6 pro, 26 carbs, 2fat
2tbsp power pb 240cal, 20g pro,
2tbsp jelly 112cal, 0pro, 28carb
PB will only slow down the digestion process of the whey. stick 2 scoops whey isolates combined with 40-60g carbs.. not jelly either.. like waxy maize startch, google it or glycomaize by ON has good product, chuck it with the shake

Dinner- 1 chicken breast 200cal, 40g pro, 2fat
Pasta 442 cal,16gpro, 86 carbs, 2g fat
Vegtable 52 cal, 3g pro, 12 carb
pasta? no need for this a sweet potatote would be a MUCH better sub here, and change up [protein sources to like turkey

Late night- cottage cheese 163 cal, 20 pro, 6 carb, 2 fat
oatmeal 147cal, 6pro, 25 carb, 2fat
THERE IS ABSOLUTELY NO NEED FOR STARTCHY CARBS POST WORKOUT. or any carb for that matter UNLESS, its leafy green fibrous veggie like lettuce. here is where you want an EFA liek extra virgin olive oil and grilled london broil, TOP olive oil with it. or supplement with CASEIN shake and use and EFA like almond oil to mix with.

Total- Cal- 3244-3400 pro-280-300 carb- 450-500 fat- 31-40

what are the percentages of pro/carbs/fats? should probly stick to 40/40/20 split percentage wise. make changes i recommended come back again so we can give a final look! goodluck bro

[Exevious]

what are the percentages of pro/carbs/fats? should probly stick to 40/40/20 split percentage wise. make changes i recommended come back again so we can give a final look! goodluck bro

Eatrainrest... great critique!! Freakin awesome!!

Can you PM me your Pancake recipe?

Thanks!

[eatrainrest]

Eatrainrest... great critique!! Freakin awesome!!

Can you PM me your Pancake recipe?

Thanks!

thanks bro ill just throw them here...

it really is trial and error with how much oats vs. egg whites you need to make a fine batter so the test is up to you.. just cook the rest of the egg whties desired separetely...what seems to be OK for me, even a little liquidy is this...

about 8 egg whites

1.25 cup rolled oats (grinded up to a powder)

mixed the night before and put in refrigerator

mix in the morning, pour PAM BUTTER SPRAY on pan, and make pancakes... sugar free syrup of course..

[Exevious]

thanks bro ill just throw them here...

it really is trial and error with how much oats vs. egg whites you need to make a fine batter so the test is up to you.. just cook the rest of the egg whties desired separetely...what seems to be OK for me, even a little liquidy is this...

about 8 egg whites

1.25 cup rolled oats (grinded up to a powder)

mixed the night before and put in refrigerator

mix in the morning, pour PAM BUTTER SPRAY on pan, and make pancakes... sugar free syrup of course..

Sounds nice and simple.

Is there any effect to adding cinnamin or nutmeg??

[eatrainrest]

its all preference to what you add.. i feel the taste is amazing.. ill even eat them for my PWO meal because i look forward to them liek crazy lol.. the sugar free syrup will do the trick the one i have is about 20 calories and 8g carb, no fat.

[Exevious]

its all preference to what you add.. i feel the taste is amazing.. ill even eat them for my PWO meal because i look forward to them liek crazy lol.. the sugar free syrup will do the trick the one i have is about 20 calories and 8g carb, no fat.

Rock and roll...

I can't wait to try 'em!!

Thanks!

[eatrainrest]

Rock and roll...

I can't wait to try 'em!!

Thanks!

np, trial and error remember that

[Tigershark]

That recipe sounds awesome. Going to give it a try tomorrow night.

[jamyjamjr]

thanks bro ill just throw them here...

it really is trial and error with how much oats vs. egg whites you need to make a fine batter so the test is up to you.. just cook the rest of the egg whties desired separetely...what seems to be OK for me, even a little liquidy is this...

about 8 egg whites

1.25 cup rolled oats (grinded up to a powder)

mixed the night before and put in refrigerator

mix in the morning, pour PAM BUTTER SPRAY on pan, and make pancakes... sugar free syrup of course..

what's the deal with this eat??? is this a monosat?? why not use olive oil?

[eatrainrest]

what's the deal with this eat??? is this a monosat?? why not use olive oil?

well there both calorie free (1/4th seconds) 1 second spray is only liek 7 calories and les than 1 g fat... i use fat free zero calorie cooking methods but supplement EFA's when i top my foods

[eatrainrest]

i also cook it with olive oil version of it too.. same principle its virtually nothing compared to the oils

[eatrainrest]

or am i wrong? lol correct me if i am