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  1. #1
    Jesse0777 is offline New 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

  2. #2
    eatrainrest is offline AR'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

  3. #3
    jamyjamjr is offline Banned
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    ill let u take care of this eat

  4. #4
    Jesse0777 is offline New 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

  5. #5
    Jesse0777 is offline New Member
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    bump

  6. #6
    Jfew44's Avatar
    Jfew44 is offline Senior Member
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    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.

  7. #7
    eatrainrest is offline AR's Personal Trainer
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    Quote Originally Posted by Jfew44 View Post
    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.
    agreed, i supplied that in the info i sent! once we have all these factors than we can critique your diet

  8. #8
    Jesse0777 is offline New 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

  9. #9
    eatrainrest is offline AR's Personal Trainer
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    Quote Originally Posted by Jesse0777 View Post
    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

    8-10 egg whites, cereal and pre packaged oatmeal are loaded with sugar, stick to naturally rolled oats.. i make oatmeal pancakes PM for ingredients.. bangin

    L
    ate morn snack-
    2 slices wheat bread140 cal, 6g pro, 26 carbs, 2gfat
    can of tuna 95cal, 21g pro,
    ezekiel bread has 0 sugar per serving find it

    lunch-
    1 chicken breast 200cal, 40g pro, 0 carb, 2fat
    1 Cup Brown Rice 200cal, 6g pro,
    Fruit 145 cal, 1pro, 37 carbs
    this looks liek a very ideal post workout meal



    Mid day snack-
    yogurt with granola 213 cal, 10g pro, 43 carbs
    defrinately elminate this for sure

    Preworkout-
    1 scoop protein 85cal, 20g pro, 1 carb
    apple 120 cal, 2g pro,
    elminate this way to many simple sugars, the only thing you need is a pre workout meal which should be 1.5 horus prior to exercise consisting of a complex startchy carb, and protein of course

    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
    PB will only slow down the digestion process of the whey. stick 2 scoops whey isolates combined with 40-60g carbs.. not jelly either.. like waxy maize startch, google it or glycomaize by ON has good product, chuck it with the shake

    Dinner- 1 chicken breast 200cal, 40g pro, 2fat
    Pasta 442 cal,16gpro, 86 carbs, 2g fat
    Vegtable 52 cal, 3g pro, 12 carb
    pasta? no need for this a sweet potatote would be a MUCH better sub here, and change up [protein sources to like turkey

    Late night- cottage cheese 163 cal, 20 pro, 6 carb, 2 fat
    oatmeal 147cal, 6pro, 25 carb, 2fat
    THERE IS ABSOLUTELY NO NEED FOR STARTCHY CARBS POST WORKOUT. or any carb for that matter UNLESS, its leafy green fibrous veggie like lettuce. here is where you want an EFA liek extra virgin olive oil and grilled london broil, TOP olive oil with it. or supplement with CASEIN shake and use and EFA like almond oil to mix with.

    Total- Cal- 3244-3400 pro-280-300 carb- 450-500 fat- 31-40
    what are the percentages of pro/carbs/fats? should probly stick to 40/40/20 split percentage wise. make changes i recommended come back again so we can give a final look! goodluck bro

  10. #10
    Exevious is offline Associate Member
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    Quote Originally Posted by eatrainrest View Post
    what are the percentages of pro/carbs/fats? should probly stick to 40/40/20 split percentage wise. make changes i recommended come back again so we can give a final look! goodluck bro
    Eatrainrest... great critique!! Freakin awesome!!

    Can you PM me your Pancake recipe?

    Thanks!

  11. #11
    eatrainrest is offline AR's Personal Trainer
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    Quote Originally Posted by Exevious View Post
    Eatrainrest... great critique!! Freakin awesome!!

    Can you PM me your Pancake recipe?

    Thanks!
    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..

  12. #12
    Exevious is offline Associate Member
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    Quote Originally Posted by eatrainrest View Post
    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..
    Sounds nice and simple.

    Is there any effect to adding cinnamin or nutmeg??

  13. #13
    eatrainrest is offline AR'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.

  14. #14
    Exevious is offline Associate Member
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    Quote Originally Posted by eatrainrest View Post
    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.
    Rock and roll...

    I can't wait to try 'em!!

    Thanks!

  15. #15
    eatrainrest is offline AR's Personal Trainer
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    Quote Originally Posted by Exevious View Post
    Rock and roll...

    I can't wait to try 'em!!

    Thanks!
    np, trial and error remember that

  16. #16
    Tigershark's Avatar
    Tigershark is offline "Who wants to be Clark Kent, when you can be Superman."
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    That recipe sounds awesome. Going to give it a try tomorrow night.

  17. #17
    jamyjamjr is offline Banned
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    Quote Originally Posted by eatrainrest View Post
    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..

    what's the deal with this eat??? is this a monosat?? why not use olive oil?

  18. #18
    eatrainrest is offline AR's Personal Trainer
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    Quote Originally Posted by jamyjamjr View Post
    what's the deal with this eat??? is this a monosat?? why not use olive oil?
    well there both calorie free (1/4th seconds) 1 second spray is only liek 7 calories and les than 1 g fat... i use fat free zero calorie cooking methods but supplement EFA's when i top my foods

  19. #19
    eatrainrest is offline AR'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

  20. #20
    eatrainrest is offline AR's Personal Trainer
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    or am i wrong? lol correct me if i am

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