Newbe's diet *Advice welcome*

[Indymuscleguy]

Hey guys,

Ok, I've been training well, thought my diet was pretty good, but from what I'm reading, my diet really isn't that great.

Goals:

Maintain muscle mass or increase
Maintain bf% 11.2%now ***Ultimate goal 8%***

My diet has consisted of (undocumented and unmeasured)

Whey protien shakes 3 per day ~50g's of protien with water
Chicken/fish lunch/dinner
some veggis
low carbs...but they were bad carbs...stupid me...learning tho...
low sugar intake.

Soo...here's what I'm doing now...

Post workout....protien shake w/peanut butter and 1 cup of oatmeal w/ 1tbsp of flax seed oil and a REGULAR Coke...to stimulate insulin release.

7AM Breakfast: Protien shake w/ 1 cup of oatmeal, w/ 1tbsp of flax/1 tbsp of Peanut butter

10:00 Grilled chicken wrap from Applebees w/ teraki sauce

12:30 McDonalds Grilled Cesar Salad w/ 1/3 packet of dressing and Diet coke

2:30 or 3 Protien shake (No carbs after this point of the day)

5pm workout w/ post workout shake w/sugar..again to stimulate insuline release.

6:30 ish...dinner

9pm snack of cottage cheese....

What do you guys think so far...I am new, don't beat me up...just looking for ideas and help with diet...I'm doing well, just at a sticking point.

If you have read my other posts you would have seen that in 2 years I have gone from 150lbs and 18% bodyfat to 175lbs and 11% *without cardio* All maintained by diet and lifting properly. I am 5'10" tall 41c 15.5bi's 33w 51" shoulders, 24" quads

Cycle history...given upon request. (On my 3rd week of my 3rd cycle)

Shoot me some advice ... Thanks!

[email protected]

[Dave321]

Hey guys,

Ok, I've been training well, thought my diet was pretty good, but from what I'm reading, my diet really isn't that great.

Goals:

Maintain muscle mass or increase
Maintain bf% 11.2%now ***Ultimate goal 8%***

My diet has consisted of (undocumented and unmeasured)

Whey protien shakes 3 per day ~50g's of protien with water
Chicken/fish lunch/dinner
some veggis
low carbs...but they were bad carbs...stupid me...learning tho...
low sugar intake.

Soo...here's what I'm doing now...

Post workout....protien shake w/peanut butter and 1 cup of oatmeal w/ 1tbsp of flax seed oil and a REGULAR Coke...to stimulate insulin release.

7AM Breakfast: Protien shake w/ 1 cup of oatmeal, w/ 1tbsp of flax/1 tbsp of Peanut butter Don't mix fats and carbs

10:00 Grilled chicken wrap from Applebees w/ teraki sauce

12:30 McDonalds Grilled Cesar Salad w/ 1/3 packet of dressing and Diet coke

2:30 or 3 Protien shake (No carbs after this point of the day)

5pm workout w/ post workout shake w/sugar..again to stimulate insuline release.

6:30 ish...dinner

9pm snack of cottage cheese....

What do you guys think so far...I am new, don't beat me up...just looking for ideas and help with diet...I'm doing well, just at a sticking point.

If you have read my other posts you would have seen that in 2 years I have gone from 150lbs and 18% bodyfat to 175lbs and 11% *without cardio* All maintained by diet and lifting properly. I am 5'10" tall 41c 15.5bi's 33w 51" shoulders, 24" quads

Cycle history...given upon request. (On my 3rd week of my 3rd cycle)

Shoot me some advice ... Thanks!

[email protected]

Read the diet stickies... I'm was going to help correct some errors, but there are far too many mistakes for your accomplishing goals. IMO I would stay away from the fast food and use dex to stimulate insulin levels with pwo shake.

[Indymuscleguy]

HEy man,

Thanks. As dumb as this may sound, reading all the stickies can be overwhelming. It would be cool if one would critique it a little at a time....we all started somewhere.

Thanks again.

[tretch187]

This is IN the cutting sticky up top.... Its a general example for a 200 lb guy trying to cut. Change it up and cater it you, but stay with the general idea of pro/fat, pro/carb, and pro/dex(PWO)

"Meal 1:
Lean Protein, 1/2 cup oatmeal

Meal 2:
Protein shake/Lean Protein (2 tbsp flax

Meal 3:
Veggies, Lean Protein

Workout

Meal 4:
PWO Nutrition

Meal 5:
Veggies, Lean Protein, 1/2 cup rice or oatmeal.

Meal 6:
Shake with Flax

That turns into approximately 300 grams protein, 130 grams Carbs, and 50 grams of fat.

*Reminder: This is a PRIMER. It’s not mean to be comprehensive."





You only need to be reading the "Cutting" sticky. Re-read it again...the info is there.

JAke

[Indymuscleguy]

Thanks a buch. I keep pounding the chicken breasts and tuna down, my biggest problem is know the right porportion of good carbs/fat. I am reading info on here about glycemic indexes and insulin, which, I am clearly not ready for, however, I understand glucose in the am and post workout is a good idea to stimulate insulin secretion. Exactley what are you using for glucose...I drank a regular coke (dumb I know) but that's what first popped into my head as I left the house for work. Are you guys drinking a fruit juice? Simple sugar....what's the glucose that u guys are using and what's the doseage?

Indymuscleguy

[SwoleCat]

I'd suggest you take the time to read/understand the cutting sticky atop the page.

It's not overwhelming in the least bit, unless you ran through it at light speed.

Really, it's your body, so you yourself a favor and spend the time to do your body right by reading/understanding.

You're worth it right?

BTW, do a search for DEXTROSE, that is also mentioned in the sticky and it's what you'll want to use as part of your post-workout offerings.

~SC~

[Indymuscleguy]

Swolecat...thanks a bunch man. You ROCK!

Indymuscleguy

[email protected]