Optimize my diet for Lean Gains (as usual)

[aaron1mix]

I have another diet thread started, but changed my meals. Please look at this and let me know your thoughts.

I just started my cycle and am looking to make quality, lasting gains, and want to make sure I am doing it correctly. I am looking for the following answers;

• Am I taking in my carbs at the right times of day
  When should I be taking in my supplements, ie; fish oil (how much, when), amino acids (GNC 1000), multi vitamin
  Are my meals placed at the right times of day (pre and post workout) to utilize the proper nutrients in the food.
  Any other supplement suggestions (I do not like the water weight in creatine)

From mass diet sticky:
My height - 5'11"
My weight - 170lb
Body fat - 12%
BMR - 1822
TDEE - 2824

Note: I used this website for calculation to double check the formulas given in the Mass diet sticky, seemed way off on the website :-/
http://www.bodybuilding.com/fun/berardi41.htm

Workout:
Mon - Chest/Biceps/ 15min bike
Tues - Legs/Forearms
Wed - off
Thurs - Back/Triceps/15 min bike
Fri - Shoulders/stabilizer groups/15min bike
Sat or Sun - Core

Meals on workout days (Stats from Thurs 7/9/09)
Cal/Pro/Carb/Fat/Cholesteral
0630
Omelette (1 cup egg beaters, ground turkey, fat free cheese, bell peppers, olive oil)
479/58/9/22/118

0930
Quaker weight control oatmeal
160/7/29/3/0

1130
7oz ribeye, 2 cups broccoli, 1cup brown rice
764/63/52/31/217

1300
PB sandwich, 1 slice bread
280/10/33/14/0
Note: this meal does not seem to give me energy for my workout?

1600
PWO
2 scoops whey, 1.5 cups 1%milk, 1 banana
505/57/59/8/112

1700
refeed
1/4 cup almonds, 4oz. canned chicken
252/19/6/19/39

1930
6oz chicken breast, 1 medium artichoke, 1c brown rice, 1.5c milk
841/74/86/22/160

Daily Total = 3297/294/271/118/647

These are exact numbers off the sides of the packages. I am going to incorporate a Casein protein shake just before bed. What do you think about this order and total? Any advice? Is my cholesterol intake to high?

My weight goal is 200lb. I hope to get halfway there on this cycle and complete the rest naturally.

Please help me optimize my gains. Thank You in advance

[Reed]

I have another diet thread started, but changed my my meals. Please look at this and let me know your thoughts.

I just started my cycle and am looking to make quality, lasting gains, and want to make sure I am doing it correctly. I am looking for the following answers;

• Am I taking in my carbs at the right times of day
  When should I be taking in my supplements, ie; fish oil (how much, when), amino acids (GNC 1000), multi vitamin
  Are my meals placed at the right times of day (pre and post workout) to utilize the proper nutrients in the foo.

My height - 5'11"
My weight - 170lb
Body fat - 12%
BMR - 1822
TDEE - 2824

Note: I used this website for calculation, seemed way off :-/
http://www.bodybuilding.com/fun/berardi41.htm

Workout:
Mon - Chest/Biceps/ 15min bike
Tues - Legs/Forearms
Wed - off
Thurs - Back/Triceps/15 min bike
Fri - Shoulders/stabilizer groups/15min bike
Sat or Sun - Core

Meals on workout days (Stats from Thurs 7/9/09)
Cal/Pro/Carb/Fat/Cholesteral
0630
Omelette (1 cup egg beaters, ground turkey, fat free cheese, bell peppers, olive oil)
479/58/9/22/118 lower the protein and fats, up the carbs

0930
Quaker weight control oatmeal
160/7/29/3/0 add protein, up the carbs a bit and the fats

1130
7oz ribeye, 2 cups broccoli, 1cup brown rice
764/63/52/31/217 change source of protein as ribeyes are just too fatty, lean red meat 95% lean, lower the protein and fat

1300
PB sandwich, 1 slice bread
280/10/33/14/0
Note: this meal does not seem to give me energy for my workout?
up the protein and carb intake and you'll probably be getting energy, I personally like red meat before a workout and a sweet potatoes
1600
PWO
2 scoops whey, 1.5 cups 1%milk, 1 banana
505/57/59/8/112 ditch the milk, just do whey in water, add another banana

Any other meals after your pwo meal, I recommend two more meals after that one with carbs and your final meal can be a protein/fat meal

Suggestions in red. Aim for 40-45 grams of protein in a meal or if you add in the extra meals and that is too much per meal, lower the protein intake to around 35 grams a meal in order to get your desired protein intake. Your carbs can be 50-60 grams per meal, and around 6-10grams of fat except prior to bed where its more like 15-20 grams.

Add in some fish oil and flax oil to your fats, and you can add two red meat meals to get your saturated fat intake for the day. Utilize sweet potatoes in a couple meals as well. I like ezekiel bread first thing in the morning w/ apple, then oats for meal 2, meal 3,4 sweet potatoes, PWO 2 bananas, then brown rice for the PPWO meal, and back to potatoes and final meal is protein/fat meal

Do chicken, egg whites, or whey for the 930 and 1130 meal w/ carbs and fats, red meat prior to workout, do as suggested for your PWO meal w/ little to no fat then have a lean protein meal for your PPWO meal and then red meat possibly or casein shake of some kind for your bed time meal

Hope this helps.

[Reed]

Oh damn you edited after I quoted but the suggestions still stand, Switch the 1700 and 1930 meals and like I said with the protein, carbs, and fats. I'd suggest to bump your overall carb intake on training days, carbs aren't bad its your choices that will cause fat gain and then possibly lower to what you got on your non training days


Good luck

[jamyjamjr]

that's some sound advice right there... i'll x2 it..

[aaron1mix]

Oh damn you edited after I quoted but the suggestions still stand, Switch the 1700 and 1930 meals and like I said with the protein, carbs, and fats. I'd suggest to bump your overall carb intake on training days, carbs aren't bad its your choices that will cause fat gain and then possibly lower to what you got on your non training days


Good luck

Thanks Reed! I'll give it a go. Overall, does it seem that I am on track with the right amount of daily calories? (adding in your suggestions of course)

Also, how many mg of fish oil should I be taking in a day, Ive heard numbers as high as 30g?

[Reed]

Yes you seem to be on the right track, yes you can go up that high but also add in flax oil as its important to have a ratio of o m e g a 3,6 and 9. Take flax in a meal early on and the last meal is good. Fish oil in a couple of lean meals and don't forget your veggies too, so have a salad and calculate out the macros from the greens and have olive oil (o m e g a 9) and red wine vinegar as you salad dressing.

[aaron1mix]

Thanks again. Reed, can you give the last 2 meals I added after your first post a quick glance. Maybe throw in a couple of changes. You had some good ideas on the first ones, I just hit the wrong button and posted to soon.

[Reed]

Thanks again. Reed, can you give the last 2 meals I added after your first post a quick glance. Maybe throw in a couple of changes. You had some good ideas on the first ones, I just hit the wrong button and posted to soon.

sure I'll throw in my ideas but I still want you put the work in with the macros

BTW who is the chick in the avy

[Reed]

ok I'm just gonna give you food suggestions for your meals you're gonna put the macros together along with the calories.

So here we go

I have another diet thread started, but changed my meals. Please look at this and let me know your thoughts.

I just started my cycle and am looking to make quality, lasting gains, and want to make sure I am doing it correctly. I am looking for the following answers;

• Am I taking in my carbs at the right times of day
  When should I be taking in my supplements, ie; fish oil (how much, when), amino acids (GNC 1000), multi vitamin
  Are my meals placed at the right times of day (pre and post workout) to utilize the proper nutrients in the food.
  Any other supplement suggestions (I do not like the water weight in creatine)

From mass diet sticky:
My height - 5'11"
My weight - 170lb
Body fat - 12%
BMR - 1822
TDEE - 2824

Note: I used this website for calculation to double check the formulas given in the Mass diet sticky, seemed way off on the website :-/
http://www.bodybuilding.com/fun/berardi41.htm

Workout:
Mon - Chest/Biceps/ 15min bike
Tues - Legs/Forearms
Wed - off
Thurs - Back/Triceps/15 min bike Workout recommendation is to include rear delts along with your back workout as you use these during such and also I recommend to do triceps with shoulders as these are a secondary muscle group involved with your push exercises and you want to hit them and allow them rest
Fri - Shoulders/stabilizer groups/15min bike
Sat or Sun - Core

Looks like a Dorian Yates Blood and Guts routine except he does one day off after his final workout for that week and starts over again as your body does not think its monday I'm ready to do chest again so if you decide to go that route switch back and shoulder days .

Meals on workout days (Stats from Thurs 7/9/09)
Cal/Pro/Carb/Fat/Cholesteral
0630
Omelette (1 cup egg beaters, ground turkey, fat free cheese, bell peppers, olive oil)
479/58/9/22/118
P: egg whites, 2 whole o m e g a eggs (yes those speciality eggs which will be your fats),
C:ezekiel bread which can be found in the organic section in the freezer, apple
F: will be in the whole eggs

0930
Quaker weight control oatmeal
160/7/29/3/0
P:chicken/whey/egg whites
C: oats/sweet potatoes
F: flax oil or fish oil or combo

1130
7oz ribeye, 2 cups broccoli, 1cup brown rice
764/63/52/31/217
P: chicken/egg whites/whey if you do whey in one of the meals I would not recommend to do it for the next
C: sweet potatoes w/ the broccoli
F: fish oil
1300
PB sandwich, 1 slice bread
280/10/33/14/0
Note: this meal does not seem to give me energy for my workout?
P: lean red meat 95% lean
C: sweet potato/salad
F: will be contained in the red meat and you do need saturated fats
1600
PWO
2 scoops whey, 1.5 cups 1%milk, 1 banana
505/57/59/8/112
P: whey
C: 2 bananas
1700
refeed
1/4 cup almonds, 4oz. canned chicken
252/19/6/19/39
P: lean protein chicken fish
C: brown rice
F: fish oils

1930
6oz chicken breast, 1 medium artichoke, 1c brown rice, 1.5c milk
841/74/86/22/160
P: casein shake is what I'd recommend as your last meal or red meat
F: fish oil/flax oil or just utilized the fats before bed

Daily Total = 3297/294/271/118/647

These are exact numbers off the sides of the packages. I am going to incorporate a Casein protein shake just before bed. What do you think about this order and total? Any advice? Is my cholesterol intake to high?

My weight goal is 200lb. I hope to get halfway there on this cycle and complete the rest naturally.

Please help me optimize my gains. Thank You in advance

Now I won't do everything for you as this IS your diet so I'm just giving you some basic suggestions. Good luck

[aaron1mix]

sure I'll throw in my ideas but I still want you put the work in with the macros

BTW who is the chick in the avy

Thanks Bro! You did way more work than I expected, I was cool with some ideas but you got detailed!! I appreciate it. I'll take care of the macros, only way to make sure I'm on track and still eating my fair share.

As for the avy, I was just drawn to the wonderful assets that she possesses. I was playing on-line, figured we could get a little visual excitement while reading through all these topics. Got some good shots of her without the shirt too. Very nice.