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Thread: Need diet tweaking
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05-17-2009, 09:38 PM #1New Member
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Need diet tweaking
Im 20 6ft 193 lbs. my diet is
Breakfast-
5 egg whites
banana
oatmeal or cereal
Late morn snack-
2 slices wheat bread
can of tuna
lunch-
1 chicken breast
1 Cup Brown Rice
Fruit
Mid day snack-
yogurt with granola
Preworkout-
1 scoop protein
apple
post- 2 scoops
2slices wheat
2tbsp power pb
1tbsp jelly
Dinner- 1 chicken breast
Pasta
Vegtable
Late night- cottage cheese
oatmeal
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05-17-2009, 10:11 PM #2AR's Personal Trainer
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good too see you listened to me! here follow these links and they will be a great service to you..
ALL LINKS, ID WATCH THEM IN ORDER MAKE SURE TO WATCH ALL THE VIDS IN THE 1ST!
http://forums.steroid.com/showthread.php?t=323516 ** WATCH ALL DVD VIDEOS FIRST!
http://forums.steroid.com/showthread.php?t=384395 BMR CALCULATIONS
those 2 links are the basis of what you need right now, come back with goals, proposed diet with macros (pro, carbs,fat) of all foods, meals, day along with calories. then post up your BMR and your CURRENT diet and that is what we need for a proper critiqe. GL
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05-17-2009, 10:28 PM #3Banned
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ill let u take care of this eat
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05-17-2009, 11:40 PM #4New Member
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My BMR is 3143.5
The goals I wish to achieve is to gain about 10 pounds of lean muscle while bulking up. My current diet is the following.Breakfast-
5 egg whites
banana
oatmeal or cereal
Late morn snack-
2 slices wheat bread
can of tuna
lunch-
1 chicken breast
1 Cup Brown Rice
Fruit
Mid day snack-
yogurt with granola
Preworkout-
1 scoop protein
apple
post- 2 scoops
2slices wheat
2tbsp power pb
1tbsp jelly
Dinner- 1 chicken breast
Pasta
Vegtable
Late night- cottage cheese
oatmeal
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05-18-2009, 09:59 AM #5New Member
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bump
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05-18-2009, 10:35 AM #6
Do us a favor so we can help you out. Get the macros of all the foods you ate and list them. (calories, protein, carbs, fat) You can use fitday.com to get a rough estimate.
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05-18-2009, 08:36 PM #7AR's Personal Trainer
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05-18-2009, 08:56 PM #8New Member
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Breakfast-
5 egg whites 20g pro, 75 cal, 0 carbs
banana 2g pro, 147 cal, 25 carbs, 1 g fat
oatmeal or cereal 147 cal, 6g pro, 25carb, 2gfat
Late morn snack-
2 slices wheat bread140 cal, 6g pro, 26 carbs, 2gfat
can of tuna 95cal, 21g pro,
lunch-
1 chicken breast 200cal, 40g pro, 0 carb, 2fat
1 Cup Brown Rice 200cal, 6g pro,
Fruit 145 cal, 1pro, 37 carbs
Mid day snack-
yogurt with granola 213 cal, 10g pro, 43 carbs
Preworkout-
1 scoop protein 85cal, 20g pro, 1 carb
apple 120 cal, 2g pro,
post- 2 scoops 170 cal, 40g pro, 2 carb
2slices wheat 140 cal, 6 pro, 26 carbs, 2fat
2tbsp power pb 240cal, 20g pro,
2tbsp jelly 112cal, 0pro, 28carb
Dinner- 1 chicken breast 200cal, 40g pro, 2fat
Pasta 442 cal,16gpro, 86 carbs, 2g fat
Vegtable 52 cal, 3g pro, 12 carb
Late night- cottage cheese 163 cal, 20 pro, 6 carb, 2 fat
oatmeal 147cal, 6pro, 25 carb, 2fat
Total- Cal- 3244-3400 pro-280-300 carb- 450-500 fat- 31-40
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05-18-2009, 09:19 PM #9AR's Personal Trainer
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05-26-2009, 10:33 PM #10Associate Member
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05-26-2009, 10:37 PM #11AR's Personal Trainer
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thanks bro ill just throw them here...
it really is trial and error with how much oats vs. egg whites you need to make a fine batter so the test is up to you.. just cook the rest of the egg whties desired separetely...what seems to be OK for me, even a little liquidy is this...
about 8 egg whites
1.25 cup rolled oats (grinded up to a powder)
mixed the night before and put in refrigerator
mix in the morning, pour PAM BUTTER SPRAY on pan, and make pancakes... sugar free syrup of course..
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05-26-2009, 10:42 PM #12Associate Member
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05-26-2009, 10:50 PM #13AR's Personal Trainer
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its all preference to what you add.. i feel the taste is amazing.. ill even eat them for my PWO meal because i look forward to them liek crazy lol.. the sugar free syrup will do the trick the one i have is about 20 calories and 8g carb, no fat.
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05-26-2009, 10:51 PM #14Associate Member
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05-26-2009, 10:53 PM #15AR's Personal Trainer
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05-26-2009, 11:57 PM #16
That recipe sounds awesome. Going to give it a try tomorrow night.
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05-27-2009, 12:02 AM #17Banned
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05-27-2009, 09:22 AM #18AR's Personal Trainer
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05-27-2009, 09:24 AM #19AR's Personal Trainer
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i also cook it with olive oil version of it too.. same principle its virtually nothing compared to the oils
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05-27-2009, 09:41 AM #20AR's Personal Trainer
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or am i wrong? lol correct me if i am
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