My Diet critique

[ektome]

Ok so here is a day of my current diet. Used it for 4 months from 1-10-09 to 4-28-09. Been on a break to try and Naturally add more muscle. Will post that one later. I am contemplating a cycle for the first time...Test e and dbol.
Im 29 5'9" at about 15%( not perfect i know).

Meal 1: ( pre-workout)
1/4 dry quaked whole oats. 2 pks Splenda
aroun 6:30 am

Workout.I can post if needed.
2 hours. Alot of super seting and some Big sets.

Meal 2: post workout.

Creatine ( on empty stomach)
around 9am ish.

Protein Shake O.N. chocolate bout 14 carbs 50 g prot.
made with water.

Meal 3:

12pm
Two grilled chicken breast
W/ pickles and mustard. Helps me with flavor.


Meal 4:

230 pm
Two grilled chicken breast
W/ pickles and mustard.

or

Protein shake.
14 carbs. 50 prot.


meal 5:

5-5:30 ish

Ground turkey meat. Bout 35 grams worth
on Spinach leaves with Salsa. (Walmart brand...LOL)


Meal 6:

8pm.

Broccoli with ground turkey or grilled chicken not alot maybe 20g prot.


* Before I go to sleep I try to have a half serving of protein 20-25 g worth. I also take some creatine.
** I try to eat the same everyday. I dont have a problem with that and it makes it easier for me. If i dont know whats out there then I wont think about it.
*** I will have a "cheat meal" every ten days or so. usually a Hamburger from Wendys. Try to keep it within 500 cal. Always High protein and usually not a sugar type snack.

Goals were to bulk up and limit my carbs. My body seems to react just fine to a no or low carb diet. In the first four months I made some huge changes in weight and I grew in strength and lost a lot of fat. Started at like 24-25 and down to 15.
My new goal is to bulk without too much fat gain.In total I have trained for about 10 years off and on. I was in the military for 5 yrs (infantry) was unable to keep my size so I came out lean but not strong or "swole" in my standards. I took some time off in job transition and now am a D.M. with Wendys so the grilled chicken that I eat during my day meals is from there.All other is store bought.
Again, I am at the point that I will start cycle but I can post specifics if needed.What do you think? During cycle I will eat twice the oatmeal and try to put an extra 100-200 calories per meal.

[eatrainrest]

ALL LINKS, ID WATCH THEM IN ORDER MAKE SURE TO WATCH ALL THE VIDS IN THE 1ST!
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
http://forums.steroid.com/showthread.php?t=323516 ** WATCH ALL DVD VIDEOS FIRST!
http://forums.steroid.com/showthread.php?t=384395 BMR CALCULATIONS

[Reed]

Do as ETR suggest and watch the videos. I'll give you my input right quick. Hope you like

Ok so here is a day of my current diet. Used it for 4 months from 1-10-09 to 4-28-09. Been on a break to try and Naturally add more muscle. Will post that one later. I am contemplating a cycle for the first time...Test e and dbol.
Im 29 5'9" at about 15%( not perfect i know).

Meal 1: ( pre-workout)
1/4 dry quaked whole oats. 2 pks Splenda
aroun 6:30 am
Protein and fats??? Vital, try egg whites and 2 whole eggs, add a bit more oats
Workout.I can post if needed.
2 hours. Alot of super seting and some Big sets.

Meal 2: post workout.

Creatine ( on empty stomach)
around 9am ish.

Protein Shake O.N. chocolate bout 14 carbs 50 g prot.
made with water.get some more carbs than that, eat more oats.

Meal 3:

12pm
Two grilled chicken breast
W/ pickles and mustard. Helps me with flavor.
carbs? brown rice or sweet potatos, fats

Meal 4:

230 pm
Two grilled chicken breast
W/ pickles and mustard.
whole food over shakes, and again carbs? sweet potatos, try red meat?
or

Protein shake.
14 carbs. 50 prot.


meal 5:

5-5:30 ish

Ground turkey meat. Bout 35 grams worth
on Spinach leaves with Salsa. (Walmart brand...LOL)

fibrous carbs are fine later, fats
Meal 6:

8pm.

Broccoli with ground turkey or grilled chicken not alot maybe 20g prot.

fine, add fats
* Before I go to sleep I try to have a half serving of protein 20-25 g worth. I also take some creatine.Add in fats to help slow the digestion, or a serving of red meat before bed should do
** I try to eat the same everyday. I dont have a problem with that and it makes it easier for me. If i dont know whats out there then I wont think about it.
*** I will have a "cheat meal" every ten days or so. usually a Hamburger from Wendys. Try to keep it within 500 cal. Always High protein and usually not a sugar type snack.

Goals were to bulk up and limit my carbs. My body seems to react just fine to a no or low carb diet. In the first four months I made some huge changes in weight and I grew in strength and lost a lot of fat. Started at like 24-25 and down to 15.
My new goal is to bulk without too much fat gain.In total I have trained for about 10 years off and on. I was in the military for 5 yrs (infantry) was unable to keep my size so I came out lean but not strong or "swole" in my standards. I took some time off in job transition and now am a D.M. with Wendys so the grilled chicken that I eat during my day meals is from there.All other is store bought.
Again, I am at the point that I will start cycle but I can post specifics if needed.What do you think? During cycle I will eat twice the oatmeal and try to put an extra 100-200 calories per meal.

You are trying to put bulk correct well you're going to need carbs, its the selections. I like sweet potatos as this is good to aid along in fat reduction while you build muscle. They go hand in hand

I recommend adding in starchy carbs into your program in order for you to put on lean body mass, if you have the right selection adding body fat will not be a problem. I'd put starchy carbs in 3 meals after your workout in order to refill glycogen storage as this will not happen in 1 meal after workout

I see you don't have much fat in your diet if any at all. This isn't the 90's. EFAs are vital to helping you along in burning fat and building muscle. Look into mega dosing fish oil through out the day.

And add in a red meat meal if you can, saturated fat in reasonable amounts is beneficial, they contribute to the structural integrity of cell walls and offer protection from unwanted material which help fight off harmful micro organisms, they play a role in calcium utility, and build up the immune system. they are vital to a good diet

Also mega dosing fish oil has incredible benefits.... 30-40g daily. What you are interested in is fish oil and fat burning

According to Charles Poliquin fish oil turns off the lipogenic genes (fat storing genes), turns on the lipolytic genes (fat burning genes), and they increase utilization of fat stores from the cells that specialize in storing energy as fat.


I'll link you to a list of benefits from fish oil for you to overview: http://forums.steroid.com/showthread...light=fish+oil


It is best to get a good accurate bodyfat measurement and also what is your weight



The best way to calculate your needs based upon lean body mass:

The Katch-McArdle formula calculates BMR based on lean body weight
BMR: is the amount of energy expended while at rest in a neutrally temperate environment

BMR (men and women) = 370 + (21.6 X lean mass in kg)


Then, using the BMR, TDEE is calculated using the activity multiplier:

TDEE: total daily energy expenditure
Activity Multiplier:

Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training)


Go w/ a 40/40/20 split on your protein/carbs/fats in the same order, and also have a diet for training days and non training days. With carbs lower and protein higher on non and higher carbs and lower protein on training days. I'd say around 800 cals difference b/w the the two days should cover it. A proper training program w/ cardio during certain times is also a major key to success and if you need help with that post it up here or in the workout forum


Maybe long and can be difficult to formulate but I hope it helps you and you take the time to work it out.

[eatrainrest]

^^x33

[ektome]

Thanks Reed and all.
My bad I did forget to list...
40 g of fish oil tablets daily. I throw in Flax with my shakes but honestly as I am not consistent with it. Im not even sure if its that needed with the Fish. I substitute red meats every other day as I tend to bloat and get a "red belly" feeling from it.

Carbs are not a problem I figured I needed them due to low energy days.I know this isnt the perfect spot but here is a quick run down on training, I can be more specific in workout routines in the right forum. Here is a quick run down.

6 day split.
D1
shoulders, legs in morning
Calves ( problem area) and traps in evening
d2
chest back morning
Cardio 20 min night
d3
bi's, tri's morning
Ab's night
D4
shoulders, legs in morning
Calves traps in evening
d5
chest back morning
Cardio 20 min evening.
d3
bi's, tri's morning
traps evening

Off on sunday's.
I play softball and usually get a good cardio from that. ( please insert joke here.HAHA) but have three to five games a week.
Was able to get an accurate B.F. test today ( wife is competing in NPC show now. So was pretty easy to get from friends.)

[Reed]

Hey man there is absolutely NOTHING wrong with you playing softball. Thats what you like to do then do it, I understand not everyone is a bodybuilder, I'd be a prick otherwise.

Do your evening cardio 2 hours after meal 6 then come home for your final meal, relax and hit the sack.

Try to incorporate empty stomach low intensity cardio in the morning before meal 1 if you can just a few time a week possibly on non-training days if possible BUT I wouldn't want you to wear yourself down if you are getting plenty of cardio in your games, add this in maybe when the season is over. Just my .02cents

Try to adjust your diet and make two after you figure out your cals needed, this would be optimal IMO but I don't know your schedule with the games so maybe one might be just what you need

The routine could use work in order to benefit you more toward gaining muscle. You have shoulders the day before triceps and pretty much nail your triceps every day which will not encourage growth.

Simple routine I'd suggest

D1: Chest/calves/triceps
D2: Back/abs/biceps
D3: off
D4: Shoulders/traps
D5: Legs/calves
D6: Arms/abs
D7: off

You only grow when you rest, not hitting parts multiple times a day. If you are hitting it 100% each time you should get a full weeks recovery, remember it takes time.

Just what I can think of now, I'll come back later to help

[ektome]

Videos were great. Most of it was a no brainer but great insight to Diet approach. Never thought to make two.
Reed, Im definately taking the time to make two. I have noticed dips and peaks in energy. Seems like there should be no reason for that. Also, I did like to split up my chest/tri and back/bi just to "hit em harder". Optimal rest period is what we are going for? I made huge changes doing the first split I posted but I also was a little bit heavier. I guess I still have the mentality if a little is good a lot is better. HAHAHA
Going to be working on a better diet will post it when I work it out a bit. I am going to use it for a week or so to make sure ample energy is achieved.
Thanks again

[ektome]

OK sooo... I looked at formulas for BMR.

Noticed this was most consistent.....

BMR: Men= 66+(6.23xweight in lbs.) + ( 12.7 x height in inches) - (6.8 x age in years)

So mine would look something like this...
66 + (6.23 x 215) + ( 12.7 x 69) - ( 6.8 x 29)
I come up with 2018.55. I consider myself very active so I multiplied by 1.725
this is 3481.99. Does this sound right.
I have made a diet for training and non-training days. I have used a lot off of here but I do have some questions as I try to finish it off. My intention is to start my first cycle. I am curious that if my supposed caloric intake is already at 3481 then how much should I use to bulk? I would hate to not maximize the potential of my cycle. I am sitting at about 4150 a day on non training and 4500 on training. Difference is in the P.W. meal.

So, recap.
1. Did I figure this right? * activities are Softball 2-3 times a week.4-5 games. Workout 6 days still. ( havent changed anything yet, but thanks Reed.) 2 hours No cardio. I walk my dog 2-3 times a week for about 20-30 min.So i figured I was a Fairly active person.

2. With my consideration of trying my first cycle, how many more calories should I bump up to? There was a great very detailed diet posted on here not longs ago. Right now I am going with the 4000 to 4500 area. My brother-in law said it was sometimes tough to eat that much. He said Peanut butter really helped. Also, mixing in whole oats with his shakes.

3. My protein intake right now is at 300g. I figured it on 183 wich is my LBM times 1.5 protein a day. During cycle I have figured that I should move up to atleast 400g, as this seems to be a great number for anything over 210.
Does this sound right? Thanks for the feed back reed and all others. Links were great.

I have also logged my diet for the past three days. When all is done after two weeks I will post it. This is basically my last three weeks of clean, natural work out so trying to get it all perfect, and prep'd for attempting to uild up.

[ektome]

Can anyone verify this for me? Sorry to be annoying...just want to make sure im right.

[eatrainrest]

4500 calories a day on workout days... tahts well over your BMR, this must mean you have a very fast metabolism or just very fat. in this case.. if you want to gain MORE than just add 500 calories DAILY to your CURRENT INTAKE. keep protein around 1.5g and if you have a hard time losing weight jack up carbs/EFA;s

[ektome]

Unfortunately I had/have a super crazy metabolism. It took alot to gain weight and had to actually just try to get as fat as possible but then I was a fat skinny guy for a bit. The whole process has taken about 5-6 years to get over the 200 mark. Then I had shoulder surgey and continued to baloon up. but yeah I knew that it was way too high. I figured half of that. Sound about right? weighed in this morning at 214 and still at 15% so I hope Im not too fat butt keeping weight on has made it tons easier to gain muscle.