1st real diet what do you think?

[Tambit24]

well, I based it off of upstate tanks, sort of. I'm about 5'11 230 lbs. no idea on body fat. I would guess by others pics, around 18-19%. So, heres the diet.

6:30am
6 Jumbo Egg Whites...120 cal...0g fat...6g carb...40g protein
1/2 Cup Oatmeal.......140 cal...2.5g fat...26g carb...5g protein
1 Cup Skim Milk.........90 cal...0g fat.......13g carb....8g protein

10:00 am
1 can of light tuna.....150cal...0g fat...0g carb...35g protein
1.5 cup green beans.......45 cal......0g fat....6g carb...3g protein

1:00 pm
8 oz, of ground turkey....320 cal....14g fat...2g carb...48g protein
1.5 cup of green beans(or broccoli).....45 cal......0g fat....6g carb...3g protein

4:00pm
Same meal as above, but also taking 8 flax oil caps.....80 cal......8g fat....0g carb...0g protein


5:00pm Work out

6:00/7:00 2 scoops whey(Muscle Milk)..... 348.....18fat....12carb.....32pro(going to buy new whey and grab some dextrose today, so macros will change a lil)

7:00/8:00 8-10 oz chicken.....320 cal...5g fat...0g carb...64g protein
1Cup Brown Rice......210 cal...4.5g fat...38g carb....5g protein
1/2-1 cup of broc or green beans...15-30 cal....0 fat.... 2-4 carbs... 1-2pro


Total....2,253 cals..... 61.5 fat... 82carbs....290pro


Now for supps.... 1 multiv, 2 , 1 milk thistle, and 1-2 caffine (redline) all around 8:00am

2 glucosamine & chondroitin, 1-2 redline preworkout around 4:30pm.

I am also thinking about picking up some ephedrine tabs.


cardio is about 1 hour long, 4.0-4.5 on treadmill. After workout, but I am gonna switch to am.

[audis4]

Not going to critique until macros are given for each meal with final macros.

[steve0]

Not going to critique until macros are given for each meal with final macros.

same here

[Tambit24]

k, done

[1buffsob]

I fail to see the logic behind this diet. Pro/fat for pre workout and PWO, protein is inconsistent in every meal, largest meal is right before bed and only 1/2 hour after PWO, calories are too low (considering you're just beginning to diet), etc.

Also, I'd lose the skim milk completely and up carbs to 120g+, not counting fiber.

I think you need to try again brotha.

1buffsob

[Tambit24]

I fail to see the logic behind this diet. Pro/fat for pre workout and PWO, protein is inconsistent in every meal, largest meal is right before bed and only 1/2 hour after PWO, calories are too low (considering you're just beginning to diet), etc.

Also, I'd lose the skim milk completely and up carbs to 120g+, not counting fiber.

I think you need to try again brotha.

1buffsob

I am tryin to lower BF%. I thought flax caps were good for pre workout and just don't mix carbs and fats in same meal. I make that my last meal because I am in bed by 9-10. I thought it was bad to eat rigth before you go to bed. What do you mean by inconsistent in pro? Like the quantity? Thanks for all your input. I'll see what I can do to adjust. What do you suggest for a final number on all?

[audis4]

What do you mean by inconsistent in pro?

No, every meal needs to be either pro/carb or pro/fat.

p.s. muscle milk is shit IMO.

Macros seem low, try and re-evaluate.

I would also add in another meal...PPWO.

[Tambit24]

p.s. muscle milk is shit IMO.
I would also add in another meal...PPWO.

I thought it was bad, but it tastes so good... What would be good ppwo right before bed. Another pro shake low in carbs? I am almost done with the muscle milk anyway. I need to get some new stuff. Any suggestions?

[Tambit24]

would it be better to have a myoplex shake for post workout? 280 cals.....3 fat....23 carbs........42pro?

[perfectbeast2001]

I would buy some decent whey protein (on or dymatize ect) and add your own carbs (dextrose) in a 1:2 ratio so 40g whey and 80g dextrose. makes ideal PWO and is cheaper. Consume that immediately PWO then consume whole food pro/carb 45mins to 60mins later. I also think you leave too much time between some of your meals. 3.5 hours is too long id shoot for 2.5.

[audis4]

I would buy some decent whey protein (on or dymatize ect) and add your own carbs (dextrose) in a 1:2 ratio so 40g whey and 80g dextrose. makes ideal PWO and is cheaper. Consume that immediately PWO then consume whole food pro/carb 45mins to 60mins later. I also think you leave too much time between some of your meals. 3.5 hours is too long id shoot for 2.5.

Agree 100%...make your PPWO pro/carb and see how that goes.

[steve0]

my brain is starting to cramp-up looking at this diet !!!!!

[Tambit24]

def alot of help. Didn't know I needed 2:1 pwo carbs: pro. I gotta go get some new whey this week so, I'll grab some dextrose as well. Its hard to space the meals out cause of work(HVAC) and I never know when I'm on the road or on the job. and I'll push my last meal an hour past work out. At least its gettin a lil better.

[perfectbeast2001]

yep sort that and it looks ok for gettin lean!!

[Tambit24]

well I just grabbed some new pro... BSN Syntha-6....400 cals....12 fat... 30 carbs....44pro. They were all out of dextorse till the end of the week, but I was just reading another post and someone said it was bad to include dex while cutting.

[perfectbeast2001]

well the expensive crap you just bought has dex in it along with a load of other junk (including 12g of fat whci is V bad while cutting to mix with carbs IMO). Dex is fine while cutting. If your that worried about it try some powdered oats in place of dex. Whatever you do you need PWO and PPWO sorted.

[stayinstacked]

I think it sux, cut out the shakes and eat more chicken, and for God sakes get more calories and carbs, that diet will have u looking like Ashton Kutcher in no time FLAT, no pun intended

[Tambit24]

Well I def just need to research alot more. Thanks everyone for the help.

[Tambit24]

well the expensive crap you just bought has dex in it along with a load of other junk (including 12g of fat whci is V bad while cutting to mix with carbs IMO). Dex is fine while cutting. If your that worried about it try some powdered oats in place of dex. Whatever you do you need PWO and PPWO sorted.

I just went by the guys suggestion at the local store. I asked for something with 40g pro, and low fat.

[audis4]

you did nothing that we recommended you to do except raise the cals...the cals were raised because of that shitty whey and a PPWO meal.

Think twice about grabbing clen....your diet is farther than perfect than I can even comprehend.

[Tambit24]

This is upstates diet that I was basing mine off of. He had incredible results. SO, I thougth it was a good start for myself.


Meal #1-8:30am
8 Jumbo Egg Whites...160 cal...0g fat...8g carb...48g protein
1/2 Cup Oatmeal.......140 cal...2.5g fat...26g carb...5g protein
1 Cup Skim Milk.........90 cal...0g fat.......13g carb....8g protein

Meal #2-Noon
6oz can chunklight tuna...150cal...0g fat...0g carb...35g protein
1 Heart Romaine Lettuce...110cal...0g fat...7g carb...5g protein

Snack-2:30pm
1/2 cup oatmeal...140cal...2.5g fat...26g carb...5g protein

Meal #3-4:45pm
8oz lean ground turkey....320 cal....14g fat...2g carb...48g protein
1.5 cup green beans.......45 cal......0g fat....6g carb...3g protein
8 flax seed oil caps.........80 cal......8g fat....0g carb...0g protein

Lift-6:00pm

PWO-8:00pm
2 Scoops Optimum Nutrtion Gold Whey..220 cal...2g fat..6g carb...48g protein

Meal #4-8:20pm
8oz chicken breast....320 cal...5g fat...0g carb...64g protein
1 Cup Brown Rice......210 cal...4.5g fat...38g carb....5g protein

Meal#5-10:20pm
8oz chicken breast.....320 cal....5g fat...0g carb...64g protein
1.5 cup green beans...45 cal.....0g fat...6g carb....3g protein

Totals:2350cal...43.5g fat...138g carb...341g protein

[Tambit24]

5:00am
Cardio...45min-1hr walk

6:30am
6 Jumbo Egg Whites...120 cal...0g fat...6g carb...40g protein
1/2 Cup Oatmeal.......140 cal...2.5g fat...26g carb...5g protein
1 multi grain english muffin...100cal...1fat...22 carbs...7pro

10:00 am
2 scoops On whey....240 cals....2 fat... 6 carbs....48pro
8 flax oil caps.....80 cal......8g fat....0g carb...0g protein
2 tbsp Natty Peanut Butter....200cal....16 fat...6carb...9pro

1:00 pm
1 can of light tuna.....150cal...0g fat...0g carb...35g protein
1.5 cup green beans.......45 cal......0g fat....6g carb...3g protein

4:00pm
8 oz, of ground turkey....320 cal....14g fat...2g carb...48g protein
1/2-1 cup of broc or green beans...15-30 cal....0 fat.... 2-4 carbs... 1-2pro
1/2 cup of brown rice...105cal... 2.25fat...19carbs...2.5pro


5:00pm Work out

6:00 pm PWO
2 scoops On whey....240 cals....2 fat... 6 carbs....48pro
1 cup of brown rice...210 cal...4.5fat...38 carb....5 pro

7:00pm
8-10 oz chicken.....320 cal...5g fat...0g carb...64g protein
1.5 cup of green beans(or broccoli).....45 cal......0g fat....6g carb...3g protein

Total: 2,280 cals...52.25 fat.....147 carbs..... 325.5 pro

Am I even getting close or just wasting everyones time????

[1buffsob]

Better. But you need to add more fats. Another 30-40g. Maybe drop the protein down to 300 or so, but you can always do that later when fat loss stagnates.

Some suggestions:

Drop the milk. Make your pre workout pro/carb and make PPWO pro/fat. Add more carbs to your PWO.

There is more that needs to be worked on. But how about a revise before we get to that?

1buffsob

[Tambit24]

Better. But you need to add more fats. Another 30-40g. Maybe drop the protein down to 300 or so, but you can always do that later when fat loss stagnates.

Some suggestions:

Drop the milk. Make your pre workout pro/carb and make PPWO pro/fat. Add more carbs to your PWO.

There is more that needs to be worked on. But how about a revise before we get to that?

1buffsob

I'll see about adding more fats, maybe with meal 3. I thought you should only have carbs 1st and pwo meals? Thanks for the advice. I'll try to revise again when I get how from work.

[audis4]

I thought you should only have carbs 1st and pwo meals?

Not true, I have 4 pro/carb meals....this isn't about keeping carbs super low; you do need them to function/workout/keep you going throughout the day. It's trial and error knowing how many carbs YOUR body needs.

[Tambit24]

Well, I'm going to drop the skim milk in the am for 2 more egg whites and add carbs to meal 3 somehow. Maybe drop down to 1 cup of veggies and add a cup of rice? I added more fats (ANPB) to meal 2.

[audis4]

Maybe drop down to 1 cup of veggies

Why? Eat up, especially broccoli and spinach. I probly have 2-3 cups with 5 out of my 6 meals.

[svarturer]

1234

[Tambit24]

would it be better to switch the 1pm tuna with the 4pm ground turkey to get rid of all fats pre work out? Man I hope this all works out. I feel more energy, but feel fat (bloated) from all the food.

[svarturer]

1234

[Tambit24]

i wouldnt do that personaly - i need carbs pre workout

No I mean just the tuna for the turkey, just cause of the fat in the turkey. I would keep the rice and veggies as is.

1pm
8 oz, of ground turkey....320 cal....14g fat...2g carb...48g protein
1.5 cup green beans.......45 cal......0g fat....6g carb...3g protein

4pm
1 can of light tuna.....150cal...0g fat...0g carb...35g protein
1/2-1 cup of broc or green beans...15-30 cal....0 fat.... 2-4 carbs... 1-2pro
1/2 cup of brown rice...105cal... 2.25fat...19carbs...2.5pro

[audis4]

1 can of light tuna.....150cal...0g fat...0g carb...35g protein

hmmm, what kind of tuna are you using that has 150 cals? I eat chicken of the sea which has 210 cals and 45g protein per can.

[novastepp]

my tuna is 150 cals a can. can we get a revision?

[audis4]

wow, I'm retarted. I got 150 too. Thanks.

[svarturer]

1234

[Tambit24]

I just wanted to thank everyone for all their help. I just got back from my am cardio and now I have my eggs boiling and waiting to eat. I just did 45 min on the eliptical machine (700cals burned off) and I have never felt better in my life. Also, a big plus in my book, my wife said how proud she was of me for being so dedicated with my diet. All in all, I would have never been able to do it with out the help and support of AR. I know its only been a week and all, but I feel great. Thanks again.

[audis4]

congrats and keep up the hard work. It will pay off...I promise ya that!