my new and improved diet

[ascendant]

alright, made some fix-ups. here's what i got going on now...

1) 2 cups skim milk with 1 scoop dymatize whey protein, 1 kashi (granola) bar, 2 brown rice bars

2) 1 cup oat flour, 2 scoops dymatize whey protein in water

3) 1/2 lb low sodium boarshead ham, 1lb red potatoes w/ 2 tbs olive oil

4) (PWO) 16oz coca-cola, 4 scoops cytogainer in water

5) (PPWO) 1/2lb meat (shrimp, fish, chicken, or beef) with pasta, rice, or potatoes

6) 4 egg whites n 1 whole egg, spinach, and 2 tbs salad dressing with 1/2 cup misc veggies

7) 1 1/2 cups cottage cheese

let me know what you guys think. i know there could still be some improvements made, but i think it's coming along much better than it was.

[zimmy]

what's your goals? Bulking?

[ascendant]

what's your goals? Bulking?

yea, trying to do a fairly clean bulk though. i know this may not seem like a whole lot of calories for bulking, but i'm only at 185lbs right now. i got a lot of catching up to do to get back to where i was. i don't want to take in too many calories and put on a lot of fat as well.

[smokethedays]

alright, made some fix-ups. here's what i got going on now...

1) 2 cups skim milk with 1 scoop dymatize whey protein, 1 kashi (granola) bar, 2 brown rice bars milk gotta go, drop the granola (alot of sugar in these bars) use old fashioned oats, add 6-8 egg whites

2) 1 cup oat flour, 2 scoops dymatize whey protein in water take out the whey and add a solid protein (chicken, tuna...etc) and add some vegies

3) 1/2 lb low sodium boarshead ham, 1lb red potatoes w/ 2 tbs olive oil take out the potatoes

4) (PWO) 16oz coca-cola, 4 scoops cytogainer in water you must be kidding about this one

5) (PPWO) 1/2lb meat (shrimp, fish, chicken, or beef) with pasta, rice, or potatoes don't mix meat and rice, easy on the shrimp (high Cholestrol)

6) 4 egg whites n 1 whole egg, spinach, and 2 tbs salad dressing with 1/2 cup misc veggies add some more eggs or other source of protien and carbs

7) 1 1/2 cups cottage cheese add EFA (peanuts, olive oil, flax seed oil..etc)

let me know what you guys think. i know there could still be some improvements made, but i think it's coming along much better than it was.

read bold and RESEARCH

[Bigun]

Why are you using 16oz of Coca Cola? Is it because your want to create an insulin spike?

[IBdmfkr]

I don't like the diet either... if that's improved then I'd hate to of seen it before. Somewhat agree with the comments StD made.

[spittin' 'n cussin']

read bold and RESEARCH

just curious, why did you say not to eat meat with rice?

[ascendant]

read bold and RESEARCH

alright, in response to your advice...

meal 1) why does the milk have to go? many people take in milk and it's a great source of slow-digesting protein? i use the milk for the casein and the whey for a full-spectrum protein. additionally, the bars i eat are actually very low in sugars and are very low GI. can't remember the exact #'s, but i know they're good. i can't eat oats for breakfast cause they make me nauseous. don't ask, i don't know. i also don't have time to make egg-whites as i'm always in a rush to get to work and need something i can make quick and go.

meal 2) this meal is while i'm at work and on my feet. i can't eat anything solid. i need something that i can drink down. now what's the problem with the whey protein? whey has a full amino profile in it. most people say whey is the best quality protein you can get, yet you're deterring me from it? just wondering the reasoning behind that.

meal 3) take out the potatoes??? where am i supposed to get my carbs from? red potatoes only have a slightly higher GI than yams and are still a very low GI carb. again, just wondering the reasoning behind that? i always though you should load up on a decent amount of carbs in your pre-workout meal for energy during your workout?

meal 4) the soda is a sugar replacement for lost blood glucose and muscle glycogen. this was actually advice given to me by jay cutler as he does the same thing, only he drinks 24oz of soda along with a gainer. i only drink this on workout days and immediately after the workout. after a workout you need simple sugars, and soda is about as simple as you can get. additionally, the carbonation speeds up the absorption even more, allowing even quicker replenishment of the bodies lost glycogen and glucose. i had always thought simple sugars are great for after a workout and to avoid low GI carbs cause they'll take too long to absorb, keeping your body in a catabolic state far longer? also, i thought the bodies need for those sugars elminates the concern for an insulin spike?

meal 5) all i'm wondering is the same thing someone else mentioned in here, which is why not to mix meat and rice???

meal 6) i do plan on upping my protein in this meal, but not until i gain more size. as it is i've gained more bf with bulking than i wanted to, so don't want to overkill my protein. as it is, my protein is at about 320g a day. however, i get about 18g fat from the dressing in this meal. is it really a good idea to take in that much fat along with a larger portion of carbs? so many people now seem to encourage seperating carbs and fats in different meals, which is what i tried to do with this one, particularly since i eat that one just about 1 1/2 hours before bed just prior to the cottage cheese.

meal 7) already take flax oils, just didn't add in my supplements to this diet list i made. thanks for making sure though.

anyway, if you could just get back to me on those questions i'd appreciate it. much of it just doesn't make sense to me and i just wanted to hear your reasoning behind most those suggestions.

[IronAdam]

alright, in response to your advice...

meal 1) why does the milk have to go? many people take in milk and it's a great source of slow-digesting protein? i use the milk for the casein and the whey for a full-spectrum protein. additionally, the bars i eat are actually very low in sugars and are very low GI. can't remember the exact #'s, but i know they're good. i can't eat oats for breakfast cause they make me nauseous. don't ask, i don't know. i also don't have time to make egg-whites as i'm always in a rush to get to work and need something i can make quick and go.A glass of milk and a granola bar have enough sugar in them cause an insulin spike that you don't want that early in the day. Man up with the oats and learn to love 'em..theres many different ways to prepare them that are a lot tastier than straight up cooking them on the stove. Make an assload of boiled eggs during the weekend when you have time eat them throughout the week.

meal 2) this meal is while i'm at work and on my feet. i can't eat anything solid. i need something that i can drink down. now what's the problem with the whey protein? whey has a full amino profile in it. most people say whey is the best quality protein you can get, yet you're deterring me from it? just wondering the reasoning behind that. Whey is digested very quickly...without carbs or some fat with it your metabolism slows because it is so easily processed.

meal 3) take out the potatoes??? where am i supposed to get my carbs from? red potatoes only have a slightly higher GI than yams and are still a very low GI carb. again, just wondering the reasoning behind that? i always though you should load up on a decent amount of carbs in your pre-workout meal for energy during your workout? Thats up to the individual...see what works for you

meal 4) the soda is a sugar replacement for lost blood glucose and muscle glycogen. this was actually advice given to me by jay cutler as he does the same thing, only he drinks 24oz of soda along with a gainer. i only drink this on workout days and immediately after the workout. after a workout you need simple sugars, and soda is about as simple as you can get. additionally, the carbonation speeds up the absorption even more, allowing even quicker replenishment of the bodies lost glycogen and glucose. i had always thought simple sugars are great for after a workout and to avoid low GI carbs cause they'll take too long to absorb, keeping your body in a catabolic state far longer? also, i thought the bodies need for those sugars elminates the concern for an insulin spike? I thought Jay only drank celltech after his workout? Come on...he's on so much shit he could probably drink a six pack of mountain dew post work out and still not gain fat. Remember what the pros say or do doesn't always work for ordinary people. You want the insulin spike from simple sugars to replenish lost muscle glycogen and nutrients. But there are better things to take PWO than a soda pop...try some dextrose, it's cheap as hell and it makes whey shakes taste awesome.

meal 5) all i'm wondering is the same thing someone else mentioned in here, which is why not to mix meat and rice??? You can eat meat and rice...lean meats. Stay away from salmon/rice and steak/rice...mixing the carbs and fats is bad. Try sticking to brown rice when cutting.

meal 6) i do plan on upping my protein in this meal, but not until i gain more size. as it is i've gained more bf with bulking than i wanted to, so don't want to overkill my protein. as it is, my protein is at about 320g a day. however, i get about 18g fat from the dressing in this meal. is it really a good idea to take in that much fat along with a larger portion of carbs? so many people now seem to encourage seperating carbs and fats in different meals, which is what i tried to do with this one, particularly since i eat that one just about 1 1/2 hours before bed just prior to the cottage cheese.

meal 7) already take flax oils, just didn't add in my supplements to this diet list i made. thanks for making sure though.

anyway, if you could just get back to me on those questions i'd appreciate it. much of it just doesn't make sense to me and i just wanted to hear your reasoning behind most those suggestions.

Check the bold text.

*EDIT Just noticed your doing a clean bulk...but the same principles hold true for a clean bulk.

You should include your calorie and macro breakdown as well.

[ascendant]

Check the bold text.

*EDIT Just noticed your doing a clean bulk...but the same principles hold true for a clean bulk.

You should include your calorie and macro breakdown as well.

thanks for the info bro. based on your info, seems the main thing i need to change is the breakfast. i'll work on it and see what i can do. i'll have to look around for some stuff to add to the oats so i can get them down, cause on their own, they really do make me nauseous if i eat them as breakfast.

[SwoleCat]

The guys pretty much got to all the errors here.

I'd never think of soda myself. The citric acid is horrible for digestion as well as carbonation. Don't know who said carbonation helps, but it's the opposite.

~SC~

[smokethedays]

alright, in response to your advice...

meal 1) why does the milk have to go? many people take in milk and it's a great source of slow-digesting protein? i use the milk for the casein and the whey for a full-spectrum protein. additionally, the bars i eat are actually very low in sugars and are very low GI. can't remember the exact #'s, but i know they're good. i can't eat oats for breakfast cause they make me nauseous. don't ask, i don't know. i also don't have time to make egg-whites as i'm always in a rush to get to work and need something i can make quick and go. milk has a lot of sugar in it (lactose)

meal 2) this meal is while i'm at work and on my feet. i can't eat anything solid. i need something that i can drink down. now what's the problem with the whey protein? whey has a full amino profile in it. most people say whey is the best quality protein you can get, yet you're deterring me from it? just wondering the reasoning behind that. i had the same problem before, and here is a solution, boil some chicken brest, about 8-10 oz, but make sure all the fat is off before boiling then just use the boiling juice (after done) along with the chicken in a mixer, and u got a chicken breast drink, i'm not kidding

meal 3) take out the potatoes??? where am i supposed to get my carbs from? red potatoes only have a slightly higher GI than yams and are still a very low GI carb. again, just wondering the reasoning behind that? i always though you should load up on a decent amount of carbs in your pre-workout meal for energy during your workout? a very basic rule, don't mix carbs and fat, even if it was an EFA

meal 4) the soda is a sugar replacement for lost blood glucose and muscle glycogen. this was actually advice given to me by jay cutler as he does the same thing, only he drinks 24oz of soda along with a gainer. i only drink this on workout days and immediately after the workout. after a workout you need simple sugars, and soda is about as simple as you can get. additionally, the carbonation speeds up the absorption even more, allowing even quicker replenishment of the bodies lost glycogen and glucose. i had always thought simple sugars are great for after a workout and to avoid low GI carbs cause they'll take too long to absorb, keeping your body in a catabolic state far longer? also, i thought the bodies need for those sugars elminates the concern for an insulin spike?dextrose is ur best choice, other wise a gatorade or powerade will do. even grape or apple juice (100% juice) cause it got great amount of fructose.

meal 5) all i'm wondering is the same thing someone else mentioned in here, which is why not to mix meat and rice??? honestly i'm not sure how to answer that.

meal 6) i do plan on upping my protein in this meal, but not until i gain more size. as it is i've gained more bf with bulking than i wanted to, so don't want to overkill my protein. as it is, my protein is at about 320g a day. however, i get about 18g fat from the dressing in this meal. is it really a good idea to take in that much fat along with a larger portion of carbs? so many people now seem to encourage seperating carbs and fats in different meals, which is what i tried to do with this one, particularly since i eat that one just about 1 1/2 hours before bed just prior to the cottage cheese. how would gain more size if ur protien intake is below required

meal 7) already take flax oils, just didn't add in my supplements to this diet list i made. thanks for making sure though.

anyway, if you could just get back to me on those questions i'd appreciate it. much of it just doesn't make sense to me and i just wanted to hear your reasoning behind most those suggestions.

here are some explanations

[WEBB]

man i hate to say it, an di am not trying to be a dick or anything but this is not the improvement you needed to make....the other boys pretty much got all the mistakes so i will just add a bit....drop red potatoes, and go with sweet potatioes...rice is not great but ok...it just has a tendancy to bloat a little bit...

[ascendant]

thanks for all the info so far guys, i really appreciate it. i have to say though this is quite frustrating as it seems like we're allowed to eat about 6 foods and everything else is bad for some reason or another. with that much restriction, i'll be hating eating more than i do now, and it's bad enough as it is with forcing most this stuff down. i always get very restricted when cutting down, but now we have to do it for bulking up as well?

i always thought milk and whey were great sources of protein. i know milk has the lactose, but in the mornings, isn't your body ready to just soak up those sugars anyway from the lack of nutrients all through your sleeping hours?

also, why is it that no one wants any whey added to a diet? again, i used to think that whey was the most comprehensive proteins there was. now, it seems as if it's supposed to be for PWO only?

also, i know i had a mod talking about all this "seperating carbs and fats" hype that's going around now, and he said it was a joke. i regretfully can't remember which mod it was, but i remember them saying as long as the carb is a low GI, taking both together is fine. i just don't really see how i can completely seperate my carbs and fats, yet still fit them both in my diet the way they are now. personally, i think if carbs or fats are skipped in a meal, it would seem as if your body would consider itself deprived of it since none is in your digestive system and be more prone to store either of them when they finally get them again? i mean other than theory, has there been any conclusive studies showing the difference between combining and seperating carbs and fats in meals?

additionally, doesn't protein slow down the digestion of carbs and lower the insulin spike? with the amount of protein most us bb's take in, i don't see why some moderate amount of high GI carbs along with them would be such a concern?

i can tell you the soda is gonna be out of my diet as soon as i get some dextrose. ordering it tonight, hopefully i'll have it by the weeks end. just gotta find who carries it and get some prices and all.

oh, in regards to upping my protein intake, 320g a day for someone weighing 188lbs is not enough? i eat that meal with the eggs about 1 1/2 hours before the cottage cheese, basically cramming them both in just before bed. so, within two hours of going to bed, i get just under 60g of protein. you really think i should be upping that protein?

i know this may seem very defensive, and i can assure you i don't mean it to be. i'm just trying to gain a better understanding of the reasoning behind all this? i mean, i read one thread suggesting one thing and utilize it in my diet. change my diet, switch things around, then another person says what i changed is a bad idea. it just seems like i keep running around in circles, and if the circle is going to end me up in a place where all i'm eating all day is oats, chicken, and eggs, not only during cutting but bulking as well, i think i'll kill myself. i'm just trying to keep my sanity while having a fairly clean bulking diet.

[IronAdam]

You said you wanted to do a clean bulk...thats different than a dirty bulk. It all depends how much extra fat you are comfortable with gaining during your bulk. Theres nothing wrong with drinking milk or combining fats/carbs during a bulk...but the result is more fat gained. There are studies that prove separating carbs and fats is beneficial for losing fat, but common sense should prove it to you. Carbs + Fat = Carbs for fuel, Fat to ass.

About the whey...thats already been explained, in a nutshell anyway. Whey isn't bad for you, its just that whole foods are better except when you need protein pronto...(morning/PWO).

If you really wanna figure your diet out check out the sticky by A&F at the top of the diet section. Theres a link in there to a page that calculates your resting metabolic rate, maintenance calorie requirement, and macro break down for whatever weight your trying to reach at a particular body fat %.

Try not to over think this...follow whats been proven to work by others (plenty of those people here) and stick with it.

[ascendant]

You said you wanted to do a clean bulk...thats different than a dirty bulk. It all depends how much extra fat you are comfortable with gaining during your bulk. Theres nothing wrong with drinking milk or combining fats/carbs during a bulk...but the result is more fat gained. There are studies that prove separating carbs and fats is beneficial for losing fat, but common sense should prove it to you. Carbs + Fat = Carbs for fuel, Fat to ass.

About the whey...thats already been explained, in a nutshell anyway. Whey isn't bad for you, its just that whole foods are better except when you need protein pronto...(morning/PWO).

If you really wanna figure your diet out check out the sticky by A&F at the top of the diet section. Theres a link in there to a page that calculates your resting metabolic rate, maintenance calorie requirement, and macro break down for whatever weight your trying to reach at a particular body fat %.

Try not to over think this...follow whats been proven to work by others (plenty of those people here) and stick with it.

love the above bold, bro. f*cking hilarious.

yea, i know you guys are just looking out, and i really appreciate it. just like you said in your last statement, i'm overthinking it all and driving myself nuts.

as far as the carb and fat combination, i would understand if they were both being digested at once and quickly it would definitely be an issue. however, low GI carbs take quite a while to digest. guess i'll just have to search around more and try to find conclusive studies on it. with how many encourage it nowadays, i don't doubt it's a good idea. it's just a totally new concept to me that i had never heard of before joining this site. i knew of high and low GI carbs, but the seperation of carbs and fats i'm still researching and trying to find studies showing comparisons and how significant the difference really is.

i believe i read that sticky and used some calculator somewhere to figure out my caloric needs. the numbers were a little high IMO, so i kept them a little under what it suggested and i'm still gaining mass quick. however, i would like to slow down the fat gain a bit, hence this thread.

again, i really appreciate you all taking the time to help me out here and webb, rest assured i have a great deal of respect for you and appreciate your honesty and advice.

[WEBB]

alright, made some fix-ups. here's what i got going on now...

1) 2 cups skim milk with 1 scoop dymatize whey protein, 1 kashi (granola) bar, 2 brown rice bars Drop the milk, and bars...1 cup large flake oats, 8-10 egg whites, and a shake with water

2) 2 scoops dymatize whey protein in water,300g sweet potatoes, 1 cup broccoli or greens, 8-10oz chicken or 1/2lb xtra lean gr. beef,

3) 1/2 lb low sodium boarshead ham,1lb red potatoes w/ 2 tbs olive oil, switch to chicken 8-10 oz, 3/4 cup whole wheat pasta,

4) (PWO) 16oz coca-cola, 4 scoops cytogainer in water, shake with water and a bit of dextrose

5) (PPWO) 1/2lb meat (shrimp, fish, chicken, or beef) with pasta, rice, or potatoes, tuna not shrimp, try and use 300g sweet potatoes again, 1 cup brocolli or green veggies

6) 4 egg whites n 1 whole egg, spinach, and 2 tbs salad dressing with 1/2 cup misc veggies, 8-10 egg whites 1 tbsp flax

7) 1 1/2 cups cottage cheese, not real sure yo uwill need this meal if you eat more in the others...use it only if needed

let me know what you guys think. i know there could still be some improvements made, but i think it's coming along much better than it was.

See bold...now if you find yourself hungry still add the cottage cheese at the end...but if you are just kinda snacky try a little fruit, or rice cake with a small amount of natty pb....hope this helps and gives you a better guide...dont be afrain to eat just eat clean....also pre cook your food it will save time and is a lot easier....

[ascendant]

See bold...now if you find yourself hungry still add the cottage cheese at the end...but if you are just kinda snacky try a little fruit, or rice cake with a small amount of natty pb....hope this helps and gives you a better guide...dont be afrain to eat just eat clean....also pre cook your food it will save time and is a lot easier....

gonna try to change up to at least some of those suggestions if not all. i'll have to wait till i can do some shopping though. thanks again bro.