Help Snrf Grow!

[Snrf]

Sup Guys,

Thought I'd get your input on my diet, finally got it all written out in a spreadsheet. This is the minimum I eat each day, often more. I guess I got a small stomach cuz I eat real small portions..but I try and hit 8 meals a day to make up for it.

I'll probably get some stick for drinking 2 litres of skim milk a day, but I LOVE milk, I don't wanna get rid of it.

I'm surprised how low my fats were once I actually calculated them. Probably need more right? What else should I throw in/take out?

Also, one gram of vitamin c is eaten with each meal, I'm trying the megadosing thing with 10g a day, see how it turns out.


Meal Protein Carbs Fats total cals Total Per Meal
1
50g oats 9.6 37.6 3.9 221
30g whey 24.6 2.1 2 118
5 egg whites 18 1.2 0.3 86
1 whole egg 6.3 0.4 7 92
517 cals
2
5 oz chicken breast 44 0 5.1 234
5 oz brown rice 3.3 33.4 1.2 160
1 cup broccolli 2.6 6 0.3 31
425 cals
3
5 oz chicken breast 44 0 5.1 234
5 oz pasta 7.5 37.5 0.7 176
1 cup broccolli 2.6 6 0.3 31
441 cals
4
5 oz chicken breast 44 0 5.1 234
5 oz brown rice 3.3 33.4 1.2 160
1 cup broccolli 2.6 6 0.3 31
425 cals
5
50g whey 40 3.2 3 179
pint skim milk 17.5 24.6 1.2 181
60g dextrose 0 60 0 240
10g Glutamine
600 cals

6
5 oz chicken breast 44 0 5.1 234
5 oz pasta 7.5 37.5 0.7 176
1 cup broccolli 2.6 6 0.3 31
441 cals

3 pints skim milk 52.5 73.8 3.7 544
spread over the day
544 cals

7
5 oz lean steak 41.5 0 9 260
4 oz cottage cheese 17 4.4 2.3 110
370 cals
435 Protein 373.1 Carbs 57.8 Fat 3763 Total Cals


my FFM is around 175lbs so my BMR is 1929 x 1.55 comes to approx 3000 so I'm at 763 over maintenance, is that enough considering I'm on cycle? I'm surprised how low my cals came out, I thought I was getting more than this...glad I added it all up.

I could add in another meal, say two tins of tuna or something. Let me know.


BAH, I can't get it to format right......hope this makes sense anyway. let me know what u think

[Snrf]

use the text file if possible - much easier to understand.

[TR'05]

By quickly looking at it, I think your own thoughts are correct.

1) You should add EFAs/good fats somewhere in the mix here. Meals 2 or 3, in between when your first meal and pre workout meal, would seem like a good place to put some in. Maybe throw in some salmon, rather than chicken tits in some meals. Or, tuna and flax oil...plenty of combos to get those good fats up.

2)As far as your kcals are right now and being on cycle I am by no means an expert on this (that is, I'm natty), but I would say keep it at what you have now and progressively increase your kcals every two weeks or so, if necessary. That being said, depending on how long you've been using this diet, you might have an idea right now as to whether or not you want to bump the kcals up more.

3)In your first meal, I would personally drop the 30g whey and just bump up the egg whites. They're cheap and whole food, both ideal for any meal- especially the first meal of the day when your breaking a 7-10 hour fast.

4)The milk is your call...tends to bloat me. The only concern is that you are getting a fair share of your carbs and cals from all that milk when it would probably be better to get those cals/carbs from other source- again, whole foods.

Finally, what are your goals while on cycle? Clean bulk? What are your stats also..weight, bf%, height?

Anyways bro, just some suggestions which came to mind. I love the avatar, btw.

[audis4]

Sup Guys,

Thought I'd get your input on my diet, finally got it all written out in a spreadsheet. This is the minimum I eat each day, often more. I guess I got a small stomach cuz I eat real small portions..but I try and hit 8 meals a day to make up for it.

I'll probably get some stick for drinking 2 litres of skim milk a day, but I LOVE milk, I don't wanna get rid of it.

I'm surprised how low my fats were once I actually calculated them. Probably need more right? What else should I throw in/take out?

Also, one gram of vitamin c is eaten with each meal, I'm trying the megadosing thing with 10g a day, see how it turns out.


Meal Protein Carbs Fats total cals Total Per Meal
1
50g oats 9.6 37.6 3.9 221
30g whey 24.6 2.1 2 118
5 egg whites 18 1.2 0.3 86
1 whole egg 6.3 0.4 7 92
meal 1 looks good. 517 cals
2
5 oz chicken breast 44 0 5.1 234
5 oz brown rice 3.3 33.4 1.2 160
1 cup broccolli 2.6 6 0.3 31
good. 425 cals
3
5 oz chicken breast 44 0 5.1 234
5 oz pasta 7.5 37.5 0.7 176
1 cup broccolli 2.6 6 0.3 31
good, I'm assuming whole wheat pasta? 441 cals
4
5 oz chicken breast 44 0 5.1 234
5 oz brown rice 3.3 33.4 1.2 160
1 cup broccolli 2.6 6 0.3 31
good. 425 cals
5
50g whey 40 3.2 3 179
pint skim milk 17.5 24.6 1.2 181
60g dextrose 0 60 0 240
10g Glutamine
too many carbs IMO. I wouldn't go much over 50g carbs PWO...JMO
600 cals

6
5 oz chicken breast 44 0 5.1 234
5 oz pasta 7.5 37.5 0.7 176
1 cup broccolli 2.6 6 0.3 31
good. 441 cals

3 pints skim milk 52.5 73.8 3.7 544
spread over the day
how much sugar in the skim milk? 544 cals

7
5 oz lean steak 41.5 0 9 260
4 oz cottage cheese 17 4.4 2.3 110
Good. 370 cals
435 Protein 373.1 Carbs 57.8 Fat 3763 Total Cals


my FFM is around 175lbs so my BMR is 1929 x 1.55 comes to approx 3000 so I'm at 763 over maintenance, is that enough considering I'm on cycle? I'm surprised how low my cals came out, I thought I was getting more than this...glad I added it all up.

I could add in another meal, say two tins of tuna or something. Let me know.


BAH, I can't get it to format right......hope this makes sense anyway. let me know what u think

hey bro! be happy to critique to the best of my knowledge
In bold above
I know you like the skim milk but doesn't it make you bloated/soft looking? what is your BF% and I'm assuming your doing a lean bulk? I would replace the milk and add in more whole foods...empty kcals IMO. Depending on your metabolism, your overall kcals look good to gain LBM and keep fat off.
I like the diet but am uneasy about the milk.
Good luck bro! hit me back, audi

[audis4]

By quickly looking at it, I think your own thoughts are correct.

1) You should add EFAs/good fats somewhere in the mix here. Meals 2 or 3, in between when your first meal and pre workout meal, would seem like a good place to put some in. Maybe throw in some salmon, rather than chicken tits in some meals. Or, tuna and flax oil...plenty of combos to get those good fats up.

2)As far as your kcals are right now and being on cycle I am by no means an expert on this (that is, I'm natty), but I would say keep it at what you have now and progressively increase your kcals every two weeks or so, if necessary. That being said, depending on how long you've been using this diet, you might have an idea right now as to whether or not you want to bump the kcals up more.

3)In your first meal, I would personally drop the 30g whey and just bump up the egg whites. They're cheap and whole food, both ideal for any meal- especially the first meal of the day when your breaking a 7-10 hour fast.

4)The milk is your call...tends to bloat me. The only concern is that you are getting a fair share of your carbs and cals from all that milk when it would probably be better to get those cals/carbs from other source- again, whole foods.

Finally, what are your goals while on cycle? Clean bulk? What are your stats also..weight, bf%, height?

Anyways bro, just some suggestions which came to mind. I love the avatar, btw.

Why, he can down the whey while is whites are cooking to get protein into his system first thing.
I agree with most everything else TR is saying.

[IBdmfkr]

Critiques look pretty good.. Diet isn't bad. Let us know how things go and don't forget to workout your LEGS

[TR'05]

No particular reason, Audi. I try to keep whey solely PWO, that's all.

My critique is just based on what I usually do. I figure after sleeping 7 hours an extra 3 minutes won't hurt. Additonally, I find the whites fill me up nicely.

Also, I've been checkin out you workout log Audi...it's been a great read, bro. Congrats on the progress!

[audis4]

No particular reason, Audi. I try to keep whey solely PWO, that's all.

My critique is just based on what I usually do. I figure after sleeping 7 hours an extra 3 minutes won't hurt. Additonally, I find the whites fill me up nicely.

Also, I've been checkin out you workout log Audi...it's been a great read, bro. Congrats on the progress!

oh gotcha, I prefer eggwhites myself...zodiac666 brought that up a while back and thought it was a good point. I agree, I critique exactly how I do things.
Thanks for checkin out the log! I can't wait to start my lean bulk...few more months

[Snrf]

damn, lots of input while I was asleep. Cheers guys.

1) I added in a tuna and evoo meal (cannot find flax for the life of me..stupid england)

2) If I drop the whey I'd need to add in 8 egg whites to make up for the 24g protein..18 eggs are like 3 bucks here so that'd bump my food bill up by like $15 a week, not really worth it for me when I get whey in bulk (44lbs at a time, split between my lil bro and I)

3) I'll drop the milk by a liter and see if it helps. I've added in the tuna/evoo meal to make up for it, I remember reading though that the more milk you drink the more adept at processing and producing enzymes needed to process milk your body becomes, so maybe thats why I don't think I bloat on milk...I've been drinking shitloads since I was little

Ok I attached the updated one...its much easier to read in the text file

Meal Protein Carbs Fats total cals Total Per Meal
1
50g oats 9.6 37.6 3.9 221
30g whey 24.6 2.1 2 118
5 egg whites 18 1.2 0.3 86
1 whole egg 6.3 0.4 7 92
2 517
2 Tins Tuna (yuck) 65 0 1 296
1 tbsp EVOO 0 0 14 126
422
3
5 oz chicken breast 44 0 5.1 234
5 oz brown rice 3.3 33.4 1.2 160
1 cup broccolli 2.6 6 0.3 31
425
4
5 oz chicken breast 44 0 5.1 234
5 oz pasta 7.5 37.5 0.7 176
1 cup broccolli 2.6 6 0.3 31
441
5
5 oz chicken breast 44 0 5.1 234
5 oz brown rice 3.3 33.4 1.2 160
1 cup broccolli 2.6 6 0.3 31
425
6
50g Whey 40 3.2 3 179
pint skim milk 17.5 24.6 1.2 181
40g dextrose 0 30 0 160
10g Glutamine 520
7
5 oz chicken breast 44 0 5.1 234
5 oz pasta 7.5 37.5 0.7 176
1 cup broccolli 2.6 6 0.3 31
441
1 pints skim milk 17.5 24.6 1.2 181

8
5 oz lean steak 41.5 0 9 260
4 oz cottage cheese 17 4.4 2.3 110
370
465 Protein 293.9 Carbs 70.3 Fats 3742 Total Cals

[Snrf]

Oh yeah IBD I always workout my legs...squats are my favorite excercise. Fvckin Dbol back pumps nearly killed me the other day though, I did 5 sets of squats and got my PB then had to limp home w/o any other leg exercises :-(

Oh yeah Audis its WW pasta

[TR'05]

snrf, what is EVOO bro?

Also, I feel you on the egg whites. It the opposite here...cheap as hell.

[TR'05]

Also, I am with Audi PWO. I usually just have a white bagel.

[Snrf]

EVOO= extra virgin olive oil....that'll do as a substitute for flax right?

[goose]

EVOO= extra virgin olive oil....that'll do as a substitute for flax right?

Olive oil is regarded as a healthy dietary oil because of its high content of monounsaturated fat (mainly oleic acid) and polyphenols.You have no fish in your diet.To get your ideal dosage I would get a Supplement combo of fish oil and Flaxseed Oil.You could tweak a number of things but it`s not Essential,for example,for your meats,(and this tastes really good!) Marinate your meat in soy source for a few hours.The benefits of soy include cancer prevention, heart health and smooth transition of ... including all essential amino acids (the only such vegetable source). ...Soy souce and meat together are Synergistic to the extreme,a power punch combo....I would like to see nuts and Bananas too,as I know you like big dick

[Snrf]

Cheers man, I do actually eat fish..like I said this is the minimum I eat, I probably have salmon/tuna steaks 3 or so times a week, and prawns too. I just couldn't put every possible permutation of my diet in. Theres also more fruit and veg but that changes according to what I feel like buying each time I'm in the supermarket, bananas and apples mostly.

Isn't there a lot of sodium in soy sauce? I might try that though, chickens boring..

[BITTAPART2]

MILK IS FINE !!! bro i drink at least 1 gallon of skim ED and hold very very low bf% all year round with my highest in 2006 being 13% during a bulk. some people can take it some will bloat its not for everyone but in no way would I ever say milk doesnt have its place for a lot of people. I am a carb burning freak personally, i drink a cytogainer and skim milk shake w/ peanut butter and flax b4 bed everynight and wake up lighter and leaner then when i went to bed.

[goose]

Yes you have soduim in soy sauce as it has salt.You get brands that are less salt soy(reduced sodium),the best is Kikkoman,really low in sodium,you use very small amounts,I dont use salts in my food.Dont be afraid of Sodium it helps to maintain the concentration of body fluids at correct levels. It also plays a central role in the transmission of electrical impulses in the nerves, and helps cells to take up nutrients.I follow a Paleolithic Diet,one component of this is you dont eat Processed foods they account for around 75% of the average person's salt intake.So as you can see, sodium is o concern for me.With the paleolithic diet you get all your carbs from Eat more fruit and vegetables - they contain potassium which balances the effect of salt on the body.I could go on but it`s time for a wank...

[audis4]

damn, lots of input while I was asleep. Cheers guys.

1) I added in a tuna and evoo meal (cannot find flax for the life of me..stupid england)

2) If I drop the whey I'd need to add in 8 egg whites to make up for the 24g protein..18 eggs are like 3 bucks here so that'd bump my food bill up by like $15 a week, not really worth it for me when I get whey in bulk (44lbs at a time, split between my lil bro and I)

3) I'll drop the milk by a liter and see if it helps. I've added in the tuna/evoo meal to make up for it, I remember reading though that the more milk you drink the more adept at processing and producing enzymes needed to process milk your body becomes, so maybe thats why I don't think I bloat on milk...I've been drinking shitloads since I was little

Ok I attached the updated one...its much easier to read in the text file

Meal Protein Carbs Fats total cals Total Per Meal
1
50g oats 9.6 37.6 3.9 221
30g whey 24.6 2.1 2 118
5 egg whites 18 1.2 0.3 86
1 whole egg 6.3 0.4 7 92
2 517
2 Tins Tuna (yuck) 65 0 1 296
1 tbsp EVOO 0 0 14 126
I would add in some broccoli or green beans 422
3
5 oz chicken breast 44 0 5.1 234
5 oz brown rice 3.3 33.4 1.2 160
1 cup broccolli 2.6 6 0.3 31
good 425
4
5 oz chicken breast 44 0 5.1 234
5 oz pasta 7.5 37.5 0.7 176
1 cup broccolli 2.6 6 0.3 31
good 441
5
5 oz chicken breast 44 0 5.1 234
5 oz brown rice 3.3 33.4 1.2 160
1 cup broccolli 2.6 6 0.3 31
good 425
6
50g Whey 40 3.2 3 179
pint skim milk 17.5 24.6 1.2 181
40g dextrose 0 30 0 160
10g Glutamine
much better...if you find yourself bloated, drop the milk 520
7
5 oz chicken breast 44 0 5.1 234
5 oz pasta 7.5 37.5 0.7 176
1 cup broccolli 2.6 6 0.3 31
good, make sure you eat this meal around 30min-45min after your PWO 441
1 pints skim milk 17.5 24.6 1.2 181
drop this
8
5 oz lean steak 41.5 0 9 260
4 oz cottage cheese 17 4.4 2.3 110
good, again, if you find yourself looking 'soft' or bloated, drop the CC. I would add in some greens here as well. 370
465 Protein 293.9 Carbs 70.3 Fats 3742 Total Cals

In bold above.
Protein seems a bit high. I would shoot for around 400g's/250-300g carbs/50-60g fat. Cals look decent good luck bro!