Diet- Work in Progress Here- Critique

[MACKATTACK]

(~10am)- 1 egg with 3 egg whites on whole wheat toast with 12 ounces of water (usually eat only 4 egg whites and not the whole egg but my trainer said I need to get some healthy fat in there)


(~12pm)- (2 days of the week) Sometimes 8-10 ounces of steak (95% lean) with 2 cups of brocolli and
(5 days out of the week) sometimes 8-10 ounces of grilled chicken with some lemon/pepper and some carrots or string beans sometimes some corn.
12+ ounces of water

(~2 pm)- Protein Shake- Nitrotech or MaxPro (just picked up, has higher protein count) (this is not a meal and should be whole food, but its the best thing i can do at work for the time being)
12+ ounces of water

(~4pm)- Cellucor NO Extreme Pre workout drink (obviously not a meal)
12+ ounces of water

(~5pm)- WORK OUT- Lift for 1 hour / with 40mins + of cardio (I lift 4 days a week and do cardio 7 days a week)
12+ ounces of water

(~7pm)- 10 ounces of grilled chicken, 1 whole artichoke (sometimes brocolli), 1 full cucumber with a VERY little dressing (non fat) Ken Cesaer Dressing (sometimes salad)
12+ ounces of water

(~9pm)- Sometimes I get hungry and will make like 2 eggs with a tiny bit of ketchup
12+ ounces of water


I am beginning another Anavar only cycle in a few weeks. I plan on taking 50mg ED for 6+ weeks. I am trying to drop weight right now and get my BF% a little lower and then the diet will slowly change and more whole food will be added in.

[jamyjamjr]

we need macros... pro/fat/cal/carb.. u can use fitday.com to help...

[MACKATTACK]

Is the 2 eggs at 9pm a bad idea and will it hurt me is one of my questions??

I used to eat a bowl of cheerios with a few strawberries mixed in with fat free milk but i thought 2 eggs would be better at that late at night and the carbs are no good obviously......

[jamyjamjr]

yea, i think i have something you're gonna want to watch... it'll answer 90% of your questions..

at least, it answered mine when i just got started..

http://forums.steroid.com/showthread.php?t=323516

take the time to watch them.. u'll see some of your own mistakes in your diet

while ur at it, give me some stats

age
weight
height
bf
cycle history, if any

[MACKATTACK]

25 years old
250
6'4
I have never done a BF% test in actuality
I have done one cycle of Anavar before for 8 weeks (about 2 years ago). My friend wanted me to do some Test and something else (i forget what else) stacked with it this time around but I liked the effects of the Var and the gains I made and that stayed with me, especially after being sick for 7-8 months with a serious sinus infection, that lead to pneumonia and some other things.

[MACKATTACK]

I am in good health and shape, the only fat I have on my body realistically showing is a little in the stomach and some other trunk fat, but that is primarily from drinking, which I have given up while doing this upcoming cycle and right now to drop the weight and inches.

[jamyjamjr]

do you mind posting up a pic???

or can u get an accurate bf analysis???

this is important, we're the same height, i weigh 275 and im 15%, U could be 250 and 25% for all i know.. it really would help me tweak your diet better..

im off to class. ill be back in about 4 hrs to check up on ya bud.. see u soon

[MACKATTACK]

I will take a picture now. I am watching the videos you recommended btw.....

[MACKATTACK]

Mind you that I was on Prednasolone (i think thats how you spell it) for being sick for about 2-3 months and all other anti biotics for shit. I have had blood work done numerous times after the all of it and I am on point now. Also I didnt work out for about 9 months (felt like I was f*ckin pregnant or something especially with all the water retention, lol).

[MACKATTACK]

After watching the video I need to add a little simple sugar/carbs right after my workout, so I was thinking a protein bar that contains a little bit higher level sugar and good amount of protein, before dinner.......

[eatrainrest]

After watching the video I need to add a little simple sugar/carbs right after my workout, so I was thinking a protein bar that contains a little bit higher level sugar and good amount of protein, before dinner.......

try whey protein with a semi simple carb (plain bagel). a carb with too high GI will replenish liver glycogen not muscle

[jamyjamjr]

25-27%.....

[MACKATTACK]

I am going to get down to 20% body fat before starting anything and I have made some improvements in this past week alone with just eating and training. I think I will need to add a meal between lunch and dinner and grab some Whey protein shake after dinner, are there any like "glucose" pills that are on the market that i could take after a workout.

[MACKATTACK]

Also I am going to add in some Cottage cheese at night time at the 9 oclock period.

[eatrainrest]

I am going to get down to 20% body fat before starting anything and I have made some improvements in this past week alone with just eating and training. I think I will need to add a meal between lunch and dinner and grab some Whey protein shake after dinner, are there any like "glucose" pills that are on the market that i could take after a workout.

i just explained that you do not need glucose post workout, but a semi-simple carb liek plain white bagel. too high of a GI liek a fruit, will replenish liver glycogen and not muscle. also, stay away from shakes unless its PWO.. stick to eating protein.. beef, chicken, fish, egg whties, to name a few

[MACKATTACK]

After watching that video above, he was saying that some simple carbs like white bread with a tiny bit of jelly would serve the purpose.


Whats a good fish too eat? I really do not like the salty fishy shit to be honest and thats why fish isnt in my diet.

I can eat sushi but I like NY and California rolls but i dont want to eat the white rice.

[eatrainrest]

i dont liek fish but tuna, salmon, certain sushi.. others will have better input

[MACKATTACK]

ill stick to my chicken, beef and egg whites then.

Is the 2 eggs at 9 pm ok?? I may change that off periodically with just fat free cottage cheese and could i have like 4 strawberries to dip in and mix with the cottage cheese at that time??

[eatrainrest]

ill stick to my chicken, beef and egg whites then.

Is the 2 eggs at 9 pm ok?? I may change that off periodically with just fat free cottage cheese and could i have like 4 strawberries to dip in and mix with the cottage cheese at that time??

i wouldnt stick to cottage cheese as your primary protein source. sub that with some 4oz of london broil at night for slow absoption.. or my favorite i supplement with casein and flax oil before bed. egg whties run through the system to fast so it kind of defeats the puspose of the long sleep/catabolic state your body will be in

[jamyjamjr]

talipa is one of my fav fish's.. mix that up with some shrimp and veggies for a stir fry... damn i just got hungry.... (btw, dont over do it with the shrimp, it's high in cholesterol)

[MACKATTACK]

I just ordered my grilled chicken with a little lemon and pepper on it with string beans at work right now. Im gonna tear shit up lol.

Ill go to the supermarket and pick up some london broil today, can u get it in small filets or im assuming its in a huge piece you have to cut up and individually package in the freezer?

[MACKATTACK]

talipa is one of my fav fish's.. mix that up with some shrimp and veggies for a stir fry... damn i just got hungry.... (btw, dont over do it with the shrimp, it's high in cholesterol)

do you use any type of soy sauce in the stir fry? what do you use for seasoning?

[eatrainrest]

I just ordered my grilled chicken with a little lemon and pepper on it with string beans at work right now. Im gonna tear shit up lol.

Ill go to the supermarket and pick up some london broil today, can u get it in small filets or im assuming its in a huge piece you have to cut up and individually package in the freezer?

bingo, get a scale to weight it out, dont estimate

[MACKATTACK]

[/B]
bingo, get a scale to weight it out, dont estimate

would 6-8 ounces be a good amount that later in the day?

[eatrainrest]

would 6-8 ounces be a good amount that later in the day?

yea or if you want to combine with cottage cheese at 4oz. but just make sure that your protein is equally distributed throughotu the day. 40/40/20 (20 percent being fats) should be the day. say that you eat 5 meals a day and you eat 250g protein. thats 50g of protein you should be shooting a day.. this is the only thing that is equally distributed. EFA's later in the day after post workout, and startchy carbs ealier, before workout. fibrous carbs anytime.. follow that and your set up for success.. given the right calories, etc. goodluck

[MACKATTACK]

Sounds good. I am going to drive to my parents house today and pick up my mothers food scale which will help gain some realization to proper portions. I get fiborous carbs all day long. Do fiborous carbs give off as much energy as starchy carbs??

[eatrainrest]

Sounds good. I am going to drive to my parents house today and pick up my mothers food scale which will help gain some realization to proper portions. I get fiborous carbs all day long. Do fiborous carbs give off as much energy as starchy carbs??

no complex are prolonged energy.. 9/10 people dont count fibrous (leafy green veggies), to their daily carb intake anyway

[MACKATTACK]

Do you think I still have sufficient starchy cabrs with the 2 pieces of Whole wheat bread at breakfast or should I add a little more before my workout time in one of the meals??

[eatrainrest]

post up your new diet and well tell

[MACKATTACK]

10am- 1 whole egg 3 egg whites on whole wheat toast

12:30pm- 10 ounces of grilled chicken/ with string beans

3:00- pm- 1 1/2 scoops of Max Pro (30g of protein per scoop) 1 cup of fat free milk, 3-4 pieces of ice

4:30pm- Pre workout Cellucor NO extreme

5pm- 1 hour of lifting- 30 mins of cardio

7pm- 10 ounces of grilled chicken, 1 whole artichoke (leafs and heart), 1 cucumber with Kens lite casear dressing (1 tsp or less)

9pm- 6 ounces of London Broil


all meals come with 12+ ounces of water and drinking plenty of water in between.......

[MACKATTACK]

This is what i had today...

[MACKATTACK]

Should I add some flax seed oil or something like that at some point and time??

[MACKATTACK]

By the way I went out to the supermarket and bought 3, 2+ lb london broils and cut them up into 6 ounce pieces........


Would it be ok to mix in some London Broil for dinner one night??

[MACKATTACK]

Bump for above questions and my actual diet for the entire day..

10:15am- 1 egg 3 egg whites, 12oz OJ
12:30pm-10 ounces of grilled chicken and string beans
3:00pm- 1 1/2 scoops of Max Pro, 1 cup of fat free milk
430- Cellucor NO Extreme pre workout drink
5:00- 1 hour of lifting 30 mins of cardio
6:30- 1 Lemon Lime Gatorade

7:00- 10 ounces of grilled chicken- 1 1/2 cups of broccolli, 1 whole cucumber with 1 tsp of Kens Lite Ceasar salad dressing
9:00- 6 ounces of London Broil

I am thinking of adding in a table spoon of peanut butter around 3 pm and a hand full of non salted nuts at some point and time in the day. I felt a little tired at the gym today.

[eatrainrest]

Bump for above questions and my actual diet for the entire day..

10:15am- 1 egg 3 egg whites, 12oz OJ
no, cut out OJ, eat oats and 8-10 egg whties
12:30pm-10 ounces of grilled chicken and string beans
when are yuo going to the gym??
3:00pm- 1 1/2 scoops of Max Pro, 1 cup of fat free milk
no eat real food here
430- Cellucor NO Extreme pre workout drink
5:00- 1 hour of lifting 30 mins of cardio
6:30- 1 Lemon Lime Gatorade
where is your psot workout nutrition

7:00- 10 ounces of grilled chicken- 1 1/2 cups of broccolli, 1 whole cucumber with 1 tsp of Kens Lite Ceasar salad dressing
9:00- 6 ounces of London Broil

I am thinking of adding in a table spoon of peanut butter around 3 pm and a hand full of non salted nuts at some point and time in the day. I felt a little tired at the gym today.

bro did you watch the vids i sent? there are no shortcuts the diet proposal is very poor and alot of it is covered in the vids

http://forums.steroid.com/showthread.php?t=323516 ** WATCH ALL DVD VIDEOS FIRST!
http://forums.steroid.com/showthread.php?t=384395 BMR CALCULATIONS

[MACKATTACK]

What should I eat in that real food part you want instead of the shake?? Or can I through in some fruit with the shake like some strawberries and watermelon??

I am gonna pick up some sort of a Whey Nutrition/shake for post workout today........

[MACKATTACK]

I will cut out the OJ in the morning too. I am going to start to add in some Oatmeal at breakfast. Also I meant to say that those eggs were on Whole Wheat toast.

[MACKATTACK]

I just picked up some ON Gold Standard 100% Whey for my PWO.........

[MACKATTACK]

Here is todays meal plan...

10- 1 egg with 3 egg whites on whole wheat toast (had a 8 ounce OJ but will stop tomorrow)
12- 10 ounces of Grilled chicken 1 cup of broccolli
3- Max Pro Protein Shake, 1 cup of fat free milk, 1 Tbsp of Peanut Butter/ ~4 strawberries
4:30- Cellucor pre workout NO extreme
5- Lift for 45 mins- 30 mins of cardio
6:15- 1 scoop of gold standard 100% Whey 8 ounces of water
6:30~7- 8-10 ounces of steak 95% Lean with a whole artichoke and 1 whole cucumber with 1 tsp of kens lite dressing
9- 6 ounces of London Broil

[Alphatier]

IMO you're not having enough protein in your first meal!

And you really need to cut the OJ!

2 scoops for your PWO Meal!