diet critique

[lil-SLIM]

Hows this look guys? its supposed to be a cutter/lean muscle...for an upcoming tren/mast/test/winnie cycle followed by clen during typical clomid + nolva PCT. Goal is to see those abs, get some better definition and put on some muscle on chest~cosmetic

Im trying a 3 day lifting splitt and 3 days cardio (2 days bball 2 days HIIT for 30min)


Meal 1
whey protien shake
5 eggs scrambled w salsa
2 packages oatmeal
2 things of yogurt
cup of orangejuice

Snack 1
protien bar
2 handfulls of almonds
salad w lowfat dressing

Meal 2
fish/chicken/steak (I switch it up)
can of corn/peas/green beans

One Hour Workout

Snack 2
whey protien shake w 2 whole eggs
can of tuna mixed with salsa/pinto beans
2 handfulls almonds
few rice cakes with peanut butter

Meal 3
fish/chicken/steak
can of corn/peas/green beans

Snack 3
whey protien shake w 2 spoonfulls of peanutbutter
cottage chease
protien bar

Yeah I know I dont have totals for carbs/protien/fat... thats just not the type of guy I am to count everything like that...but I eat clean

What yall think? any comments welcome

[lil-SLIM]

I would add that sometimes Ill throw an apple in, or sushi for a snack or meal 2 and sometimes a large chicken ceaser salad for meal 3

[M302_Imola]

drop the corn it's a useless starch. Replace it with brown rice, wheat pasta, black beans, or sweet potatoe. Also looks like you are relying on to many protein shakes...try to incorporate more whole foods like chicken or tuna.

[lil-SLIM]

thanks for the input I didnt know that about the corn

[lil-SLIM]

is two shakes a day better? I know some people on this site take one before and after a workout...im sure they also take one at night

[FallenWyvern]

Most people would avoid eating fats around your weight training especially PWO.
I can't remember why fats are bad. I use 30-50 grams protein with 50-75 grams carb PWO. I bump the protein and lower the carbs when cutting.

[lil-SLIM]

Pwo?

[M302_Imola]

PWO = post workout. Fats slow down absorption, so when you body is starving for nutrients that you have depleted during your workout it is important to replenish these nutrients as soon as possible (normally within 30 minutes of your workout). So fats would be bad due to them slowing down absorption.

[lil-SLIM]

so no peanut butter after workout...I could just trade snack 2 and meal 3

[ToonPaul]

I think its something to do with fat being slow digesting so that it will slow down your bodies digestion of protein and simple sugars post workout.

[lil-SLIM]

so how bout this...?

Meal 1
whey protien shake
5 eggs scrambled w salsa
2 packages oatmeal
2 things of yogurt
cup of orangejuice

Snack 1
protien bar
2 handfulls of almonds
salad w lowfat dressing

Meal 2
fish/chicken/steak (I switch it up)
can of peas/green beans

One Hour Workout

Meal 3
fish/chicken/steak
can of peas/green beans

Snack 2
whey protien shake w 2 whole eggs
can of tuna mixed with salsa/pinto beans
2 handfulls almonds
few rice cakes with peanut butter

Snack 3
whey protien shake w 2 spoonfulls of peanutbutter
cottage chease
protien bar

sometimes...sushi for a snack or meal 2 and sometimes a large chicken ceaser salad for meal 3

[ricogl40]

watch oatmeal in packs, has MAD sugar. also be careful on yogurt source, can be loaded with sugar also. stray from the canned veg, lots of sodium and less nutritional benefit than fresh. also dont rely on protein bars, they are unreliable sources of protein, even though they may claiim to have "x" grams of protein, rarely is it all available for your body to use. you are getting the right idea but keep searching the diet forums for some more info. best of luck bro

[ricogl40]

also read into separating your meals into pro/fat and pro/carb, not mixing carbs and fat

[lil-SLIM]

man I guess I still got alot to take into consideration

I eat the protien bars mostly because I like em and I figured theyre a healthy snack

[lil-SLIM]

what oatmeal should I be eating?

[M302_Imola]

regular, plain oatmeal. You can add splenda to sweeten things up.

[taiboxa]

i would avoid all "Supplements" as much as possible and us real food inplace of shakes and bars, as real food is far more anabolic

[lil-SLIM]

K cool thanx guys for advice im gonna tweak it and repost soon

[lil-SLIM]

OK soo how bout this...?

Meal 1 protien + carbs
5 eggs scrambled w salsa
good size bowl of plain oatmeal + splenda or cinnamin
1 cup of yogurt
cup of orangejuice

Snack 1 protien + veg
protien bar
2 handfulls of almonds
salad w lowfat dressing

Meal 2 protien + veg
fish/chicken/steak (I switch it up)
Black or pinto beans

One Hour Workout

PWO protien + carbs 10 min after workout
whey protien shake w 2 whole eggs
Banana

shower then right into...

Meal 3 protien + veg
fish/chicken/steak
peas/green beans

Snack 2 protien + fat
can of tuna sometimes mixed w salsa/pinto beans
2 handfulls almonds
2 low fat string cheese- I think theres good fat in this but not positive

Meal 4 protien + fat
cottage chease sometimes w pinneaple
chicken breast
few rice cakes w peanut butter

Before Bed protien
whey protien shake w 2 spoonfulls of peanutbutter


sometimes...sushi for a snack or meal and sometimes a large chicken ceaser salad for a meal. also sometimes 1% milk for dinner but ussually water or gatoraide. all products would be the low fat version. oh and milk thistle and daily vitamins in morn

am I getin closer??? I have more real food and less shakes and bars, carbs in the right places, less sugar, slow protien before bed. Im not sure if my fats are in the right places

[taiboxa]

i would never have whey protein before bed... whey is absorbed w/in 45min thus making it a horrid choice for this time frame

[lil-SLIM]

well actually I just switched to a lean protien does that make any diff or would u suggest something else? also I thought that the peanutbutter was slow protein?

[AaronJM1984]

I'm not nutrition expert, but what I do know is...

Make sure to drink whey shake as soon as you wake, while sleeping you are essentailly fasting. Thats where breakfast got its name 'break" "fast"

Also before bed eat cottage cheese, in lamens terms it is like a time released protein (just slow digesting)

[lil-SLIM]

ok so how bout this...Trial 4 lol

Meal 1 protien + carbs
protien shake w milk
5 eggs scrambled w salsa
good size bowl of plain oatmeal + splenda or cinnamin
1 cup of yogurt
cup of orangejuice

Snack 1 protien + veg
protien bar
2 handfulls of almonds
salad w lowfat dressing

Meal 2 protien + veg
fish/chicken/steak (I switch it up)
Black or pinto beans

One Hour Workout

PWO protien + carbs 10 min after workout
whey protien shake w 2 whole eggs
Banana

shower then right into...

Meal 3 protien + veg
fish/chicken/steak
peas/green beans

Snack 2 protien + fat
can of tuna sometimes mixed w salsa/pinto beans
2 handfulls almonds
2 low fat string cheese- I think theres good fat in this but not positive

Meal 4 protien + fat
chicken breast
few rice cakes w peanut butter

Before Bed protien
good amount of cottage chease sometimes w pinneaple


sometimes...sushi for a snack or meal and sometimes a large chicken ceaser salad for a meal. also sometimes 1% milk but ussually water or gatoraide. all products would be the low fat version. oh and milk thistle and daily vitamins in morn

am I getin closer??? I have more real food and less shakes and bars, carbs in the right places, less sugar, slow protien before bed, I cut out some sodium as well. Im not sure if my fats are in the right places tho?

[taiboxa]

use avacado inplace of pineapple for sure.
not bad, try to get more veggies for phytonutrients
like spiniche in the AM and asparagus at night

[novastepp]

lil slim, post up the macros for each meal. it will show you and us how many grams of what is in each meal, as well as totals for the day. much easier for one to put a diet into perspective when the macros are listed.

[AaronJM1984]

Whats everyone think about milk? I don't drink it, I guess Skim milk is alright, but isn't there a ton of sugar in it.

I always mix my protein powder with water.

[taiboxa]

Whats everyone think about milk? I don't drink it, I guess Skim milk is alright, but isn't there a ton of sugar in it.

I always mix my protein powder with water.

nope, milk is a very good source of protein and its sugar actually a very slow digesting form of carbohydrate.

and you dont need whey in the morning because your not truly fasted, glycogen in your muscles and liver will not be "EMPTY" and in most cases whey is utilized as an energy form rather than a protein source due to its high BA

[novastepp]

Whats everyone think about milk? I don't drink it, I guess Skim milk is alright, but isn't there a ton of sugar in it.

I always mix my protein powder with water.

your mom was right. milk is good.

[AaronJM1984]

Good info

[lil-SLIM]

hey good comments fellas thanx a million

no shake at night? no shake in morn?? sooo when to drink shakes just PWO???

I love asparagus dude

I dont mix milk in my shakes and Ive switched from whey to a leaner protien

...ill try to get together all the macros I was honestly trying to avoid it cause im lazy but ill post em soon

[taiboxa]

food > shakes
depends on the shake as well but whey is not really an ideal protein source.. hell i dont even drink them pwo... instead i resort to real food

[novastepp]

food > shakes
depends on the shake as well but whey is not really an ideal protein source.. hell i dont even drink them pwo... instead i resort to real food

i don't know exactly what thread it was, but i told someone that i know of big guys that don't use pwo shakes ><

[taiboxa]

i don't know exactly what thread it was, but i told someone that i know of big guys that don't use pwo shakes ><

hell i even know some small ones *Cough*NARK*Cough* who dont use shakes

[lil-SLIM]

so shakes are a personal preference...but when if u are gonna use shakes is the right time to use em?

morning + PWO

morning + before bed

PWO + before bed

Pre workout + post workout (seems kinda popular round here)

[taiboxa]

before bed if its casein/soy blend.

u can take it in the morning but i would opt for egg protein over any other type as egg is a VERY high BA but still lasts much longer than whey.

pwo is fine.

you really need WHOLE food pre work out as you want a long lasting energy/protein source during ur training session

[novastepp]

pwo for me.

[lil-SLIM]

Hey tai can u school me on this casein/soy blend not really sure what casein is...but are u saying this is what u mix the protien into

Also once again Id like to thank the two of ya for helpin me work on my diet...mad respect for both of ya

[AaronJM1984]

Casein is a type of protein

There are a few types Soy, Whey, Casein to name a few

Casein is long digesting, Whey is short digesting

Therefore you wanna have long digesting before bed, cuz you obviously won't be able to eat protein while asleep.

Whey is good for after workout cuz it's digested in like 30 min

Tai corret me if I'm wrong about any of this stuff, you seem to know your shit.

[Mazzive_T]

also mate post your cycle up in the AAS section, dont run mast and winny together as there both DHT's.

[lil-SLIM]

The winny is just somthing I got layin round that I didnt think would hurt to throw in my upcoming cycle