Need Help Managing My Diet

[gatorkong]

Hey guys! I am trying to put together a diet at the moment and was wondering if I could get some input. I play golf full time and my main goal is to add maybe 30 lbs or more primarily to increase my strength. I am not interested in gaining fat or water weight etc. as I am not interested in the aesthetics as much as I am the function (strength). My main obstacle is the fact that I play golf all day every day. Non-competition days are easier as I can simply stop practice to eat, however, up to 4 or 5 days of my weak I often play in competition. This means 5 hours or so out on the course with no break to cook food, making it very hard to stick to a 7 or 8 meal a day diet. I currently work out 4 mornings a week before I go to the course and occasionally in the evening on a non-regular basis.

I'm assuming that I would need a larger amount of starchy carbohydrates in my diet than most of you guys due to the fact that I'm spending long periods of time walking and swinging?

Here are my stats and a proposed diet for non-competition days. Any suggestions as to how I would go about maintaining my diet through comp days would be much appreciated. Would a packed sandwich be viable? what should it be composed of?


Age: 22

Height: 6'4"

Weight: 190 lbs

BF %: 15% (guess from an online home body fat test) I would consider myself "Ectomorphic" from Milos' videos.


6:00am - meal 1: 1 cup oatmeal (organic rolled), 5 egg whites (is a banana acceptable here?)

30 min work out

7:00am - meal 2 (PWO): whey protein powder, Multi vitamin, tbl spoon of Udo's Choice Oil

7:30am - Arrive at course and warm up/drills.

10:00am - meal 3: 6 ounce chicken breast with rice.

Playing/Practicing

1:00pm - meal 4: 6 ounce steak, green vegetables and salad. (Potatoes for carbs?)

Playing/Practicing

5:30pm - meal 5: fish meal either tuna and light mayo or sushi/sashimi

6:00pm - Arrive home.

7:30pm - meal 6: 6 ounce turkey breast and green vegetables, tbl spoon of Udo's Choice Oil


I wanted to add cottage cheese in there somewhere, however, I can really only have it when I am at home (I can't have it in my bag in the sun all day). In the morning I thought I had sufficient protein already and to my limited knowledge if I made it meal 7 before I went to sleep, it would convert to fat.

Also, if my schedule is too rushed in the morning, I could get up earlier.

Thanks in advance for any help.

[eatrainrest]

ok so we still need calories/macros of your current foods and

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

[gatorkong]

Ok thanks, will start watching them again, I have seen all the Milos Sarcev videos.

[sizerp]

Hey guys! I am trying to put together a diet at the moment and was wondering if I could get some input. I play golf full time and my main goal is to add maybe 30 lbs or more primarily to increase my strength. I am not interested in gaining fat or water weight etc. as I am not interested in the aesthetics as much as I am the function (strength). My main obstacle is the fact that I play golf all day every day. Non-competition days are easier as I can simply stop practice to eat, however, up to 4 or 5 days of my weak I often play in competition. This means 5 hours or so out on the course with no break to cook food, making it very hard to stick to a 7 or 8 meal a day diet. I currently work out 4 mornings a week before I go to the course and occasionally in the evening on a non-regular basis.

I'm assuming that I would need a larger amount of starchy carbohydrates in my diet than most of you guys due to the fact that I'm spending long periods of time walking and swinging?

Here are my stats and a proposed diet for non-competition days. Any suggestions as to how I would go about maintaining my diet through comp days would be much appreciated. Would a packed sandwich be viable? what should it be composed of?


Age: 22

Height: 6'4"

Weight: 190 lbs

BF %: 15% (guess from an online home body fat test) I would consider myself "Ectomorphic" from Milos' videos.


6:00am - meal 1: 1 cup oatmeal (organic rolled), 5 egg whites (is a banana acceptable here?)
Drop - banana.
Add - 2 whole eggs and 1 egg white.

30 min work out

7:00am - meal 2 (PWO): whey protein powder, Multi vitamin, tbl spoon of Udo's Choice Oil
Drop - oils, don't want in PWO.
Add - 3/4C oats to your whey.

7:30am - Arrive at course and warm up/drills.

10:00am - meal 3: 6 ounce chicken breast with rice.
1C rice
Add - cup of veggies + EFA (oil)

Playing/Practicing

1:00pm - meal 4: 6 ounce steak, green vegetables and salad. (Potatoes for carbs?)
Looks good, large sweet potato should do!

Playing/Practicing

5:30pm - meal 5: fish meal either tuna and light mayo or sushi/sashimi
1Can Albacore would suffice
Add - complex carb here, roughly 45g...
1C brown rice should do.

6:00pm - Arrive home.

7:30pm - meal 6: 6 ounce turkey breast and green vegetables, tbl spoon of Udo's Choice Oil
Again add in some complex carbohydrate
Try Quinoa or Potato or a mix of both - very healthy and contains more complete proteins.

I wanted to add cottage cheese in there somewhere, however, I can really only have it when I am at home (I can't have it in my bag in the sun all day). In the morning I thought I had sufficient protein already and to my limited knowledge if I made it meal 7 before I went to sleep, it would convert to fat.

Also, if my schedule is too rushed in the morning, I could get up earlier.

Thanks in advance for any help.

BMR (Basal Metabolic Rate) Equation is this:
BMR = 66 + (13.7 x LBM in KG) + (5 x height in cm) - (6.8 x yrs of age)

(BMR = 66 + [13.7 x 73kg] + [5 x 193cm] - [6.8 x 22yrs.]) = 1,882kcal

1,882 x 1.5 (activity level) = 2,832kcal

Lets do a 35%/45%/20% ratio? You can tweak this part.

That's roughly 247g pro, 317g carb, and 63g lipid.

247/7 = 35g pro
317/7 = 45g carb
63/7 = 9g fat

Per meal for maintaining.

In bold above - hope this helps.

That would be for maintaining your current weight, try to tac on 500+ calories a day to increase weight then recalculate your meals.

[gatorkong]

Thanks for that Sizerp! I have updated my diet and calculated macros accordingly. I still take EFA in meal 3. Let me know what you think.


6:00am - meal 1: ----- Prot (g) --- Carbs (g) ---- Fat (g) --- Cals

1 cup oatmeal ---------- 12 -------- 32.7 ---------- 6.3 ------ 235

6 egg whites ----------- 21.6 ------- 1.4 ---------- 0.3 ------ 103

2 egg yokes ------------ 5.4 -------- 1.2 ---------- 9.0 ------ 109
__________________________________________________ __________
----------------------- 39.2 ------- 35.3 ------- 15.7 ------ 447


30 min work out


7:00am - meal 2: ----- Prot (g) --- Carbs (g) ---- Fat (g) --- Cals

Protein Powder --------- 34.9 ------- 34.7 ---------- 2.0 ------ 296

3/4 Cup of Oats -------- 9.7 -------- 40.7 ---------- 3.8 ------ 233
__________________________________________________ __________
----------------------- 44.6 ------- 75.4 --------- 5.8 ------ 530


7:30am - Arrive at course and warm up/drills


10:00am - meal 3: ----- Prot (g) --- Carbs (g) ---- Fat (g) --- Cals

6oz Chicken Breast ------ 51.7 -------- 0.0 ---------- 5.9 ------ 275

1 cup Rice --------------- 3.5 -------- 30.1 -------- 3.9 ------ 169

1 cup Veggies ----------- 5.2 -------- 23.8 ---------- 4.0 ------ 151
__________________________________________________ __________
------------------------- 60.4 ------- 53.9 ------- 13.8 ------ 595


Playing/Practicing


1:00pm - meal 4: ----- Prot (g) --- Carbs (g) ---- Fat (g) --- Cals

6oz Beef Steak -------- 46.4 -------- 0.0 ---------- 25.5 ---- 428

Green Salad ----------- 2.5--------- 5.3 ---------- 0.4 ------- 28

1 cup Veggies --------- 5.2 -------- 23.8 ---------- 4.0 ------ 151

Sweet Potato ---------- 2.3 ------- 23.6 ---------- 0.2 ------ 103
__________________________________________________ __________
----------------------- 56.4 ------- 52.1 ------- 30.1 ------ 710


Playing/Practicing


5:30pm - meal 5: ----- Prot (g) --- Carbs (g) ---- Fat (g) --- Cals

1/4 cup Tuna ---------- 28.1 -------- 0.0 ---------- 0.9 ------ 128

1 cup Rice ------------- 3.5 -------- 30.1 ---------- 3.9 ------ 169
__________________________________________________ __________
----------------------- 31.7 ------- 30.1 --------- 4.8 ------- 297


6:00pm - Arrive home.


7:30pm - meal 6: ----- Prot (g) --- Carbs (g) ---- Fat (g) --- Cals

6oz Turkey Breast ------ 51.7 -------- 0.0 ----------5.9 ------ 275

1/2 cup Quinoa -------- 11.1 -------- 58.6 --------- 4.9 ------ 318

1 cup Veggies ---------- 5.2 -------- 23.8 -------- 4.0 ------ 151
__________________________________________________ __________
----------------------- 68.0 ------- 82.4 ------- 14.8 ----- 744


__________________________________________________ ___________
Totals --------------- Prot (g) --- Carbs (g) ---- Fat (g) --- Cals

----------------------- 297.8 ------ 324.5 ------- 84.6 ---- 3,295


Protein: 37%

Carbohydrates: 40%

Fat: 23%

[sizerp]

Thanks for that Sizerp! I have updated my diet and calculated macros accordingly. I still take EFA in meal 3. Let me know what you think.


6:00am - meal 1: ----- Prot (g) --- Carbs (g) ---- Fat (g) --- Cals

1 cup oatmeal ---------- 12 -------- 32.7 ---------- 6.3 ------ 235

6 egg whites ----------- 21.6 ------- 1.4 ---------- 0.3 ------ 103

2 egg yokes ------------ 5.4 -------- 1.2 ---------- 9.0 ------ 109
__________________________________________________ __________
----------------------- 39.2 ------- 35.3 ------- 15.7 ------ 447


30 min work out


7:00am - meal 2: ----- Prot (g) --- Carbs (g) ---- Fat (g) --- Cals

Protein Powder --------- 34.9 ------- 34.7 ---------- 2.0 ------ 296

3/4 Cup of Oats -------- 9.7 -------- 40.7 ---------- 3.8 ------ 233
__________________________________________________ __________
----------------------- 44.6 ------- 75.4 --------- 5.8 ------ 530


7:30am - Arrive at course and warm up/drills


10:00am - meal 3: ----- Prot (g) --- Carbs (g) ---- Fat (g) --- Cals

6oz Chicken Breast ------ 51.7 -------- 0.0 ---------- 5.9 ------ 275

1 cup Rice --------------- 3.5 -------- 30.1 -------- 3.9 ------ 169

1 cup Veggies ----------- 5.2 -------- 23.8 ---------- 4.0 ------ 151
__________________________________________________ __________
------------------------- 60.4 ------- 53.9 ------- 13.8 ------ 595


Playing/Practicing


1:00pm - meal 4: ----- Prot (g) --- Carbs (g) ---- Fat (g) --- Cals

6oz Beef Steak -------- 46.4 -------- 0.0 ---------- 25.5 ---- 428

Green Salad ----------- 2.5--------- 5.3 ---------- 0.4 ------- 28

1 cup Veggies --------- 5.2 -------- 23.8 ---------- 4.0 ------ 151

Sweet Potato ---------- 2.3 ------- 23.6 ---------- 0.2 ------ 103
__________________________________________________ __________
----------------------- 56.4 ------- 52.1 ------- 30.1 ------ 710


Playing/Practicing


5:30pm - meal 5: ----- Prot (g) --- Carbs (g) ---- Fat (g) --- Cals

1/4 cup Tuna ---------- 28.1 -------- 0.0 ---------- 0.9 ------ 128

1 cup Rice ------------- 3.5 -------- 30.1 ---------- 3.9 ------ 169
__________________________________________________ __________
----------------------- 31.7 ------- 30.1 --------- 4.8 ------- 297


6:00pm - Arrive home.


7:30pm - meal 6: ----- Prot (g) --- Carbs (g) ---- Fat (g) --- Cals

6oz Turkey Breast ------ 51.7 -------- 0.0 ----------5.9 ------ 275

1/2 cup Quinoa -------- 11.1 -------- 58.6 --------- 4.9 ------ 318

1 cup Veggies ---------- 5.2 -------- 23.8 -------- 4.0 ------ 151
__________________________________________________ __________
----------------------- 68.0 ------- 82.4 ------- 14.8 ----- 744


__________________________________________________ ___________
Totals --------------- Prot (g) --- Carbs (g) ---- Fat (g) --- Cals

----------------------- 297.8 ------ 324.5 ------- 84.6 ---- 3,295


Protein: 37%

Carbohydrates: 40%

Fat: 23%

Looks tight. Remember Quinoa has compelte proteins in it, so definitely keep the macros the same, however for the rest like protein from rice etc. I wouldn't include that in your macros. However you seem to have enough protein intake, so no worries! Good job on posting that together man. Looks like a solid diet. I am sure you'll have great success.

[gatorkong]

Sweet thanks dude! Does anyone know what the most appropriate protein powder would be for my diet in my PWO meal. Is the high prot/carb one I'm using atm ok? I'm about to run out is all so if there's something better...

Also, I have been using 3g of creatine 30 minutes before my workout in the morning, is this advisable considering my goals?

[Tigershark]

I like the format you used to post your diet. Very easy to read.

[gatorkong]

I like the format you used to post your diet. Very easy to read.

Thanks bro, it took ages haha

So anyway, I'm finding that I'm quite hungry in between my meals. Does this mean that my caloric intake is too low? Maybe we underestimated my metabolic rate?