Page 1 of 2 12 LastLast
Results 1 to 40 of 56
  1. #1
    Neo22 is offline Junior Member
    Join Date
    Jul 2004
    Posts
    62

    Newbie! Critique My diet

    This was given to me by one the trainers at my gym. I have been on this diet for about 10 months now. I have been very consistent with it. I started out weight wise at 166lbs at 5 10'. Now I'm 189lbs. I haven't gained any size or weight in about 4 months though. If anyone could help me out it would be awesome.

    Meal 1: 3 packs instant oatmeal. 2 scoops whey protein(optimum). 20oz water

    Meal 2: 2 scoops whey protein(optimum). 20oz water

    Meal 3: 2 Grilled Chicken Breasts, 1 cup brown rice.

    Workout

    Meal 4PWO) 40g dextrose/40g optimum whey. 20oz water

    Meal 5: Lean Steak, Sweet Potato 20oz water

    Meal 6: 1 scoop whey protein. 20oz water

    Meal 7: I have been using 2 scoops micellan protein.(its a casein protein) 20oz water

    I have about 140oz of water a day if not a little more. I'm looking to gain size.

  2. #2
    Elliot's Avatar
    Elliot is offline Anabolic Member
    Join Date
    Dec 2003
    Location
    Ohio
    Posts
    4,348
    Quote Originally Posted by Neo22
    This was given to me by one the trainers at my gym. I have been on this diet for about 10 months now. I have been very consistent with it. I started out weight wise at 166lbs at 5 10'. Now I'm 189lbs. I haven't gained any size or weight in about 4 months though. If anyone could help me out it would be awesome.

    Meal 1: 3 packs instant oatmeal. 2 scoops whey protein(optimum). 20oz water

    Good.. If your doing morning cardio dick the oatmeal and put some fat there.. also old fashion is usualy less processed then instant..

    Meal 2: 2 scoops whey protein(optimum). 20oz water

    Add some fat here.. tbsp of olive/flax/fish oil is fine..

    Meal 3: 2 Grilled Chicken Breasts, 1 cup brown rice.

    dave the brown rice for ppwo meal..

    Workout

    Meal 4PWO) 40g dextrose/40g optimum whey. 20oz water

    this is a little bit sketchy.. some say 2:1 but i dont think you need that much sugar to trigger a insulin response..

    Meal 5: Lean Steak, Sweet Potato 20oz water

    sounds good..

    Meal 6: 1 scoop whey protein. 20oz water

    need more solid food with some fat but shakes are okay.. just add some fat..

    Meal 7: I have been using 2 scoops micellan protein.(its a casein protein) 20oz water

    also need fat..
    above...

  3. #3
    jerzeysauce is offline New Member
    Join Date
    Jun 2004
    Posts
    1
    IMO...it sounds like your eating to clean.

    i would eat a wider variety of foods that are going to take longer to breakdown in your body. a few things i've tried which have always worked for me are......

    1. Chunky Peanut Butter and Jelly on Toasted whole wheat bread with a protein shake.

    2. Whole wheat pasta with either lean ground beef or 2 cans of tuna.

    3. 8 eggs fried with 4 pieces of whole wheat bread.

    now that you weigh more than when you originally started, you'll most likely need more calories to keep gaining. the same diet isn't going to do it anymore.

  4. #4
    Elliot's Avatar
    Elliot is offline Anabolic Member
    Join Date
    Dec 2003
    Location
    Ohio
    Posts
    4,348
    Quote Originally Posted by jerzeysauce
    IMO...it sounds like your eating to clean.

    i would eat a wider variety of foods that are going to take longer to breakdown in your body. a few things i've tried which have always worked for me are......

    1. Chunky Peanut Butter and Jelly on Toasted whole wheat bread with a protein shake.

    2. Whole wheat pasta with either lean ground beef or 2 cans of tuna.

    3. 8 eggs fried with 4 pieces of whole wheat bread.

    now that you weigh more than when you originally started, you'll most likely need more calories to keep gaining. the same diet isn't going to do it anymore.



  5. #5
    slizzut's Avatar
    slizzut is offline Senior Member
    Join Date
    Jun 2004
    Posts
    1,874
    Quote Originally Posted by Elliot

    i second that

  6. #6
    bad_man's Avatar
    bad_man is offline Anabolic Member
    Join Date
    Jan 2002
    Location
    What's a rusty trombone?
    Posts
    2,530
    Quote Originally Posted by slizzut
    i second that
    I'll third it.

  7. #7
    SwoleCat is offline AR Hall of Fame
    Join Date
    Dec 2002
    Posts
    25,737
    Quote Originally Posted by bad_man
    I'll third it.
    That's so ridiculous, I'll personally 4th and 5th it.

    ~SC~

  8. #8
    LeanMeOut's Avatar
    LeanMeOut is offline Community Veteran
    Join Date
    Jan 2004
    Location
    One up on you
    Posts
    4,441
    Quote Originally Posted by jerzeysauce
    IMO...it sounds like your eating to clean.

    i would eat a wider variety of foods that are going to take longer to breakdown in your body. a few things i've tried which have always worked for me are......

    1. Chunky Peanut Butter and Jelly on Toasted whole wheat bread with a protein shake.

    2. Whole wheat pasta with either lean ground beef or 2 cans of tuna.

    3. 8 eggs fried with 4 pieces of whole wheat bread.

    now that you weigh more than when you originally started, you'll most likely need more calories to keep gaining. the same diet isn't going to do it anymore.


    WTF???? Nice first post Newbie


    <<LMO>>

  9. #9
    brian11's Avatar
    brian11 is offline Member
    Join Date
    Jun 2004
    Location
    Under the gym
    Posts
    947
    Quote Originally Posted by LeanMeOut
    WTF???? Nice first post Newbie


    <<LMO>>
    LMAO

    you guys crack me up

    -B-

    P.S. speaking of crack....jersey might be dabbing into some

  10. #10
    Hypertrophy's Avatar
    Hypertrophy is offline Senior Member
    Join Date
    Jun 2004
    Location
    Getting Fat
    Posts
    1,446
    Do you know how many Kcal you need or an approximation? You have gained 23 pounds in 10 months, that almost 2.5 pounds per month, I wouldn't complain. However, this is common sense, when you add weight, your caloric needs go up. Do the Harris Benedict Formula that someone posted and see where you are at to start with. Shock your body and go into a cutting phase then transition back to bulking, then different stimilus could provoke some wanted changes.

  11. #11
    Neo22 is offline Junior Member
    Join Date
    Jul 2004
    Posts
    62
    Quote Originally Posted by Hypertrophy
    Do you know how many Kcal you need or an approximation? You have gained 23 pounds in 10 months, that almost 2.5 pounds per month, I wouldn't complain. However, this is common sense, when you add weight, your caloric needs go up. Do the Harris Benedict Formula that someone posted and see where you are at to start with. Shock your body and go into a cutting phase then transition back to bulking, then different stimilus could provoke some wanted changes.
    I have no idea. Where do i find this so called formula. And to the other guys instead of 2nd and 3rding everything, could you help a brotha out??

  12. #12
    Elliot's Avatar
    Elliot is offline Anabolic Member
    Join Date
    Dec 2003
    Location
    Ohio
    Posts
    4,348
    Quote Originally Posted by Neo22
    I have no idea. Where do i find this so called formula. And to the other guys instead of 2nd and 3rding everything, could you help a brotha out??

    the guy had no idea.. what he was talking about i put up a thread with the harriss thing magine in it..

  13. #13
    slizzut's Avatar
    slizzut is offline Senior Member
    Join Date
    Jun 2004
    Posts
    1,874
    Quote Originally Posted by SwoleCat
    That's so ridiculous, I'll personally 4th and 5th it.

    ~SC~





  14. #14
    pvgirl08's Avatar
    pvgirl08 is offline Female Member
    Join Date
    Jun 2004
    Location
    Kentucky
    Posts
    117
    You need to eat more food. Real food. HOw many pro shakes you drink a day? Try tuna, turkey, salmon, nuts, etc to get more real protein in. Also you need more healthy fats in your diet. Fish and flax seed oil and nuts (almonds are yummy)would be very beneficial to add to your diet. And buying the cannister of quick oats is a ton cheaper than buying the packets. Try that out. Save some money!

  15. #15
    Neo22 is offline Junior Member
    Join Date
    Jul 2004
    Posts
    62
    Quote Originally Posted by pvgirl08
    You need to eat more food. Real food. HOw many pro shakes you drink a day? Try tuna, turkey, salmon, nuts, etc to get more real protein in. Also you need more healthy fats in your diet. Fish and flax seed oil and nuts (almonds are yummy)would be very beneficial to add to your diet. And buying the cannister of quick oats is a ton cheaper than buying the packets. Try that out. Save some money!
    I'd say in a given day I have 4 shakes a day. Then three regular food meals. What kind of almonds/nuts do I need to be looking for?

  16. #16
    dalcowbag's Avatar
    dalcowbag is offline Anabolic Member
    Join Date
    Aug 2003
    Location
    KITCHEN
    Posts
    2,317
    Quote Originally Posted by Neo22
    I'd say in a given day I have 4 shakes a day. Then three regular food meals. What kind of almonds/nuts do I need to be looking for?
    what kind of almonds??? just almonds man, there no special kind.

    also, every was kinda joking around b/c elliot hit the nail on the head. he had some great advice, and i second that on the more real food. and DEF more fat

    -DCB-

  17. #17
    Elliot's Avatar
    Elliot is offline Anabolic Member
    Join Date
    Dec 2003
    Location
    Ohio
    Posts
    4,348
    Quote Originally Posted by dalcowbag
    what kind of almonds??? just almonds man, there no special kind.

    also, every was kinda joking around b/c elliot hit the nail on the head. he had some great advice, and i second that on the more real food. and DEF more fat

    -DCB-

    thank ya kindly.. however there are diffrent type of almonds.. salted, roasted, honey roasted.. etc.. btw how do you possibly stay full on on 4 shakes a day..?!

  18. #18
    SwoleCat is offline AR Hall of Fame
    Join Date
    Dec 2002
    Posts
    25,737
    Liquid meals should never outnumber solid food meals.

    ~SC~

  19. #19
    OSTIE's Avatar
    OSTIE is offline Senior Member
    Join Date
    Feb 2004
    Location
    Mil-town
    Posts
    1,189
    Quote Originally Posted by SwoleCat
    Liquid meals should never outnumber solid food meals.

    ~SC~
    I try to follow the same theory while takin dumps... more solid ones than liquid ones. Sometimes Im just not successful.

    -ost

    BTW, I sometimes do not know where my mind takes me.

  20. #20
    LeanMeOut's Avatar
    LeanMeOut is offline Community Veteran
    Join Date
    Jan 2004
    Location
    One up on you
    Posts
    4,441
    Quote Originally Posted by OSTIE
    I try to follow the same theory while takin dumps... more solid ones than liquid ones. Sometimes Im just not successful.

    -ost

    BTW, I sometimes do not know where my mind takes me.


    Never a dull topic on this forum



    <<LMO>>

  21. #21
    Neo22 is offline Junior Member
    Join Date
    Jul 2004
    Posts
    62
    Quote Originally Posted by dalcowbag
    what kind of almonds??? just almonds man, there no special kind.

    also, every was kinda joking around b/c elliot hit the nail on the head. he had some great advice, and i second that on the more real food. and DEF more fat

    -DCB-
    Oh my bad I didn't understand the sarcasm I guess.

  22. #22
    Neo22 is offline Junior Member
    Join Date
    Jul 2004
    Posts
    62
    Quote Originally Posted by Elliot
    thank ya kindly.. however there are diffrent type of almonds.. salted, roasted, honey roasted.. etc.. btw how do you possibly stay full on on 4 shakes a day..?!
    I find it very hard to stay full from shakes. I dont know if I need to change up this plan food wise or what. Should I still keep the before bed shake? After my dinner should i substitute one shake with a turkey sandwich? So almonds are not going to make me gain fat weight are they?

  23. #23
    PrairieDawg's Avatar
    PrairieDawg is offline Senior Member
    Join Date
    Mar 2004
    Location
    Canada
    Posts
    1,884
    Quote Originally Posted by OSTIE
    I try to follow the same theory while takin dumps... more solid ones than liquid ones. Sometimes Im just not successful.

    -ost

    BTW, I sometimes do not know where my mind takes me.

  24. #24
    PrairieDawg's Avatar
    PrairieDawg is offline Senior Member
    Join Date
    Mar 2004
    Location
    Canada
    Posts
    1,884
    Quote Originally Posted by Neo22
    I find it very hard to stay full from shakes. I dont know if I need to change up this plan food wise or what. Should I still keep the before bed shake? After my dinner should i substitute one shake with a turkey sandwich? So almonds are not going to make me gain fat weight are they?
    in my opinon you should only take shakes where you cant get food in. for instance I only take shakes pwo and before bed. animal protein is way better than any whey protein

  25. #25
    Elliot's Avatar
    Elliot is offline Anabolic Member
    Join Date
    Dec 2003
    Location
    Ohio
    Posts
    4,348
    Quote Originally Posted by Neo22
    I find it very hard to stay full from shakes. I dont know if I need to change up this plan food wise or what. Should I still keep the before bed shake? After my dinner should i substitute one shake with a turkey sandwich? So almonds are not going to make me gain fat weight are they?


    Yeah shakes arn't that great.. sandwich.. eggh i would say no.. turkey and some cheese roll it and bam.. try alpine spice swiss cheese low carb low fat.. makes great turkey and cheese rolls.. and no almonds arnt goingto make you fat..

  26. #26
    YoungGuns20's Avatar
    YoungGuns20 is offline Junior Member
    Join Date
    Jun 2004
    Posts
    127
    Just eat like a badger and pray hard that you turn into something like SwoleCat = Man/Monster

  27. #27
    Neo22 is offline Junior Member
    Join Date
    Jul 2004
    Posts
    62
    Quote Originally Posted by Elliot
    Yeah shakes arn't that great.. sandwich.. eggh i would say no.. turkey and some cheese roll it and bam.. try alpine spice swiss cheese low carb low fat.. makes great turkey and cheese rolls.. and no almonds arnt goingto make you fat..
    With turkey you are not meaning the deli slices are you? You are talking about actual turkey breasts?

  28. #28
    Elliot's Avatar
    Elliot is offline Anabolic Member
    Join Date
    Dec 2003
    Location
    Ohio
    Posts
    4,348
    Quote Originally Posted by Neo22
    With turkey you are not meaning the deli slices are you? You are talking about actual turkey breasts?

    Well i used to get like quater lb of turkey breast along with a quater lb of that cheese and just eat it druing my lunch breaks when i didnt bring lunch.. i have the nurtition data for them if you want..

  29. #29
    Neo22 is offline Junior Member
    Join Date
    Jul 2004
    Posts
    62
    Quote Originally Posted by Elliot
    Well i used to get like quater lb of turkey breast along with a quater lb of that cheese and just eat it druing my lunch breaks when i didnt bring lunch.. i have the nurtition data for them if you want..
    Yes I would definetly like those!!

    Thanks

  30. #30
    Elliot's Avatar
    Elliot is offline Anabolic Member
    Join Date
    Dec 2003
    Location
    Ohio
    Posts
    4,348
    Quote Originally Posted by Neo22
    Yes I would definetly like those!!

    Thanks

    no prob..

  31. #31
    brian11's Avatar
    brian11 is offline Member
    Join Date
    Jun 2004
    Location
    Under the gym
    Posts
    947
    I just bought some almonds at the store yesterday and boy are they bland. oh well.

    When are the best times to get EFA's? After cardio and when else should i be getting my fat?

    -B-

  32. #32
    OSTIE's Avatar
    OSTIE is offline Senior Member
    Join Date
    Feb 2004
    Location
    Mil-town
    Posts
    1,189
    Quote Originally Posted by brian11
    I just bought some almonds at the store yesterday and boy are they bland. oh well.

    When are the best times to get EFA's? After cardio and when else should i be getting my fat?

    -B-
    If your cutting, then every meal except PWO and PPWO

  33. #33
    brian11's Avatar
    brian11 is offline Member
    Join Date
    Jun 2004
    Location
    Under the gym
    Posts
    947
    preciate it

    -B-

  34. #34
    brian11's Avatar
    brian11 is offline Member
    Join Date
    Jun 2004
    Location
    Under the gym
    Posts
    947
    one more thing....what is PPWO, haha. I know what post workout is, but is that post post workout.

    -B-

  35. #35
    OSTIE's Avatar
    OSTIE is offline Senior Member
    Join Date
    Feb 2004
    Location
    Mil-town
    Posts
    1,189
    Quote Originally Posted by brian11
    one more thing....what is PPWO, haha. I know what post workout is, but is that post post workout.

    -B-
    Its the first meal after your PWO nutrition. It should consist of protein w/ a complex carb

  36. #36
    brian11's Avatar
    brian11 is offline Member
    Join Date
    Jun 2004
    Location
    Under the gym
    Posts
    947
    cool, so it actually is the post post workout meal

    -B-

  37. #37
    slizzut's Avatar
    slizzut is offline Senior Member
    Join Date
    Jun 2004
    Posts
    1,874
    Quote Originally Posted by brian11
    cool, so it actually is the post post workout meal

    -B-

    correct.. if you haven't posted your diet yet brian, we will critique it for you

  38. #38
    brian11's Avatar
    brian11 is offline Member
    Join Date
    Jun 2004
    Location
    Under the gym
    Posts
    947
    Well I am still gathering info to create my diet, starting next week i should have it set a little better. I will post it then to get critiques....

    -B-

  39. #39
    slizzut's Avatar
    slizzut is offline Senior Member
    Join Date
    Jun 2004
    Posts
    1,874
    heres my diet that i've been on for about 4-5 weeks now, body fat has dropped from 14-15% to about 9-10%


    AM Cardio 45 mins

    m1: 2 Tbsp Natty PB, 1 Chicken Breast
    m2: 1 oz Almonds, 1 Chicken breast
    m3: 2 Scoops ON Whey Prot, 1 tbsp flax
    -Workout-
    PWO: 2 Scoops ON Whey, 80g Dex
    m5: Either Lean Steak or Chicken, 1/2 Cup Brown Rice, Spinach
    m6: 2 Scoops Whey, 1 Tbsp Flax

  40. #40
    Neo22 is offline Junior Member
    Join Date
    Jul 2004
    Posts
    62
    Quote Originally Posted by slizzut
    heres my diet that i've been on for about 4-5 weeks now, body fat has dropped from 14-15% to about 9-10%


    AM Cardio 45 mins

    m1: 2 Tbsp Natty PB, 1 Chicken Breast
    m2: 1 oz Almonds, 1 Chicken breast
    m3: 2 Scoops ON Whey Prot, 1 tbsp flax
    -Workout-
    PWO: 2 Scoops ON Whey, 80g Dex
    m5: Either Lean Steak or Chicken, 1/2 Cup Brown Rice, Spinach
    m6: 2 Scoops Whey, 1 Tbsp Flax
    How may pounds have you lost?

Page 1 of 2 12 LastLast

Thread Information

Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •