My New Diet? (I put lots of effort into it)

**timguyperson** · 05-17-2009, 05:35 AM

12:00am Wake up =
200ml glass of sugary fruit drink = (22g Carbs)
4 eggs scrambled (25.4g Pro)
2 slices fruit loaf bread (69g Carbs) + (13.5g Pro)
TOTAL = 39g Pro & 91g Carbs

1:30pm Lunch =
250 gram Steak (65grams Pro) + (28g Fat)
2 Cups Veggies
TOTAL = 65g Pro & 28g Fat

3:00pm
100g Brown Rice (71g Carbs) + (7g Pro) + (2.8g Fat)
100g Chicken Breast (40g Pro) + (10g Fat)
TOTAL = 47g Pro & 12.8g Fat & 71g Carbs

4:00pm
Pre workout sugary drink = (22g Carbs)
TOTAL = 22g Carbs

WORKOUT

4:30pm
Post Workout
2 Scoops Gainer Powder (40g Pro, 42g Carbs)
200ml glass of sugary fruit drink = (22 Carbs)
TOTAL = 40g Pro & 64g Carbs

6:00pm
250 gram Steak (65grams Pro) + (28g Fat)
2 Cups Veggies
TOTAL = 65g Pro & 28g Fat

7:30pm
200grams Tuna (27g Pro) + (5g Carbs) + (16g Fat)
TOTAL= 27g Pro & 5g Carbs & 16g Fat

9:00pm
100g Brown Rice (71g Carbs) + (7g Pro) + (2.8g Fat)
100g Chicken Breast (40g Pro) + (10g Fat)
TOTAL = 47g Pro & 12.8g Fat & 71g Carbs

11:00pm
200grams Tuna (27g Pro) + (5g Carbs) + (16g Fat)
TOTAL= 27g Pro & 5g Carbs & 16g Fat

1:00am
125 gram Steak (32.5g Pro) + (14g Fat)
2 Cups Veggies
TOTAL = 32.5g Pro & 14g Fat

TOTAL FOR THE DAY

389.5grams Pro (1558 Calories)
330 grams Carbs (1320 Calories)
128grams fat (1152 Calories)
6 cups of veggies

Total 4030 Calories ea day

I'm an ectomorph
181 pounds
6'2"
Very lean

Let me know what you think of the new diet. I based it on Milo Sarcev's videos. However I have more fat and less carbs in this diet than he recommended. I'm still getting plenty of calories though, do you reckon this difference will matter?

Thanks for any feedback.

**eatrainrest** · 05-17-2009, 11:09 AM

what is your BMR? body fat? current diet ?

**laduem88** · 05-17-2009, 11:19 AM

Originally Posted by timguyperson

12:00am Wake up =
200ml glass of sugary fruit drink = (22g Carbs)
4 eggs scrambled (25.4g Pro)
2 slices fruit loaf bread (69g Carbs) + (13.5g Pro)
TOTAL = 39g Pro & 91g Carbs

1:30pm Lunch =
250 gram Steak (65grams Pro) + (28g Fat)
2 Cups Veggies
TOTAL = 65g Pro & 28g Fat

3:00pm
100g Brown Rice (71g Carbs) + (7g Pro) + (2.8g Fat)
100g Chicken Breast (40g Pro) + (10g Fat)
TOTAL = 47g Pro & 12.8g Fat & 71g Carbs

4:00pm
Pre workout sugary drink = (22g Carbs)
TOTAL = 22g Carbs

WORKOUT

4:30pm
Post Workout
2 Scoops Gainer Powder (40g Pro, 42g Carbs)
200ml glass of sugary fruit drink = (22 Carbs)
TOTAL = 40g Pro & 64g Carbs

6:00pm
250 gram Steak (65grams Pro) + (28g Fat)
2 Cups Veggies
TOTAL = 65g Pro & 28g Fat

7:30pm
200grams Tuna (27g Pro) + (5g Carbs) + (16g Fat)
TOTAL= 27g Pro & 5g Carbs & 16g Fat

9:00pm
100g Brown Rice (71g Carbs) + (7g Pro) + (2.8g Fat)
100g Chicken Breast (40g Pro) + (10g Fat)
TOTAL = 47g Pro & 12.8g Fat & 71g Carbs

11:00pm
200grams Tuna (27g Pro) + (5g Carbs) + (16g Fat)
TOTAL= 27g Pro & 5g Carbs & 16g Fat

1:00am
125 gram Steak (32.5g Pro) + (14g Fat)
2 Cups Veggies
TOTAL = 32.5g Pro & 14g Fat

TOTAL FOR THE DAY

389.5grams Pro (1558 Calories)
330 grams Carbs (1320 Calories)
128grams fat (1152 Calories)
6 cups of veggies

Total 4030 Calories ea day

I'm an ectomorph
181 pounds
6'2"
Very lean

Let me know what you think of the new diet. I based it on Milo Sarcev's videos. However I have more fat and less carbs in this diet than he recommended. I'm still getting plenty of calories though, do you reckon this difference will matter?

Thanks for any feedback.

i hope you mean 12 pm

**jamyjamjr** · 05-17-2009, 12:11 PM

Originally Posted by timguyperson

12:00am Wake up =
200ml glass of sugary fruit drink = (22g Carbs)
omit, insulin splike
4 eggs scrambled (25.4g Pro)
9 whites, 1 whole egg
2 slices fruit loaf bread (69g Carbs) + (13.5g Pro)
omit for a dark multigrain bread or oats...
TOTAL = 39g Pro & 91g Carbs

1:30pm Lunch =
250 gram Steak (65grams Pro) + (28g Fat)
2 Cups Veggies
TOTAL = 65g Pro & 28g Fat
eat lean beefs before bed... not in the day... do some chicken/turkey/fish here
3:00pm
100g Brown Rice (71g Carbs) + (7g Pro) + (2.8g Fat)
100g Chicken Breast (40g Pro) + (10g Fat)
TOTAL = 47g Pro & 12.8g Fat & 71g Carbs
good
4:00pm
Pre workout sugary drink = (22g Carbs)
TOTAL = 22g Carbs
sugary drink?? whats this sugary drink?? omit for a complex carb
WORKOUT

4:30pm
Post Workout
2 Scoops Gainer Powder (40g Pro, 42g Carbs)
200ml glass of sugary fruit drink = (22 Carbs)
omit this for a semi-simple carb.. white rice, white bagel, white pasta.. etc
TOTAL = 40g Pro & 64g Carbs

6:00pm
250 gram Steak (65grams Pro) + (28g Fat)
2 Cups Veggies
TOTAL = 65g Pro & 28g Fat
again, try to make your lean beef meals as close to bed time as possible
7:30pm
200grams Tuna (27g Pro) + (5g Carbs) + (16g Fat)
TOTAL= 27g Pro & 5g Carbs & 16g Fat
good, nice source of efas too
9:00pm
100g Brown Rice (71g Carbs) + (7g Pro) + (2.8g Fat)
100g Chicken Breast (40g Pro) + (10g Fat)
TOTAL = 47g Pro & 12.8g Fat & 71g Carbs
good
11:00pm
200grams Tuna (27g Pro) + (5g Carbs) + (16g Fat)
TOTAL= 27g Pro & 5g Carbs & 16g Fat
this is where i'd put the lean beef....
1:00am
125 gram Steak (32.5g Pro) + (14g Fat)
2 Cups Veggies
TOTAL = 32.5g Pro & 14g Fat
add efa
TOTAL FOR THE DAY

389.5grams Pro (1558 Calories)
330 grams Carbs (1320 Calories)
128grams fat (1152 Calories)
6 cups of veggies

Total 4030 Calories ea day

I'm an ectomorph
181 pounds
6'2"
Very lean
judging by your stats, i'd say your eating too much.. but we'll do the math in a sec
Let me know what you think of the new diet. I based it on Milo Sarcev's videos. However I have more fat and less carbs in this diet than he recommended. I'm still getting plenty of calories though, do you reckon this difference will matter?

Thanks for any feedback.

do this math for me....

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

once you have that number, you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

once we have this number i can finish your tweak....

**timguyperson** · 05-17-2009, 06:42 PM

Just 2 questions then I'll do the calculations and everything.

The reason why I had steak earlier on in the day was because it takes up to 24 hours to break down and absorb the protein from steak. So I thought it would be a good idea to have this closer to the start of the day, so I definitely have a slow releasing source of protein throughout the day.

Also the simple carbs at the start of the day are to replace glycogen. The simple carbs before work out is for energy for the workout. And the simple carbs after work out is to replace glycogen and get an insulin spike.

What's your opinions on this?

Also what is wrong with eating all the eggs? 99% of the nutrients are in the yolk, it's full of heaps of vitamins and minerals.

**eatrainrest** · 05-17-2009, 07:51 PM

Originally Posted by timguyperson

Just 2 questions then I'll do the calculations and everything.

The reason why I had steak earlier on in the day was because it takes up to 24 hours to break down and absorb the protein from steak. So I thought it would be a good idea to have this closer to the start of the day, so I definitely have a slow releasing source of protein throughout the day.
during the day you are having protein distributed every 3 hours so its more ideal at night when you sleep 8 hours or whatever to utilize the slow digesting protein, save it for later

Also the simple carbs at the start of the day are to replace glycogen. The simple carbs before work out is for energy for the workout. And the simple carbs after work out is to replace glycogen and get an insulin spike.
no simple sugars in short

What's your opinions on this?

Also what is wrong with eating all the eggs? 99% of the nutrients are in the yolk, it's full of heaps of vitamins and minerals.

you want to rotate protein sources