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  1. #1
    setian's Avatar
    setian is offline Associate Member
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    May 2010
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    My diet - give me some advice if you think I am way off track

    I am 5'9". 225 lbs. 31 years old. Maybe about 12% BF. My body weight is ok. I really just want to increase strength for powerlifting without getting to fat.
    I have no idea on how many calories I eat, protein, carbs and fat.

    Meal 1: 7:30 AM
    4 hard boiled eggs, MRP protein (BNC True Mass), yogurt, banana

    Meal 2: 9:30 AM
    1 can tuna, slice of Ezekiel Bread, carrots & celery, flax oil

    Meal 3: 12:00 PM
    Chicken Breast, 1 ½ cup Brown Rice

    Meal 4: 2:00 PM
    1 can tuna, Ezekiel Bread, carrots & celery, flax oil

    Meal 5: 4:30 PM - Workout Days
    pre-workout
    25g whey protein, cytomax (25g carbs)
    post-workout
    25g whey protein, cytomax (25g carbs)

    Workout: 5:00 PM

    Meal 6: 5:00 PM - Non Workout Days
    ½ cup cottage cheese, yogurt

    Meal 7: 7:00 PM
    Lean meat of choice, 1 ½ cup Brown Rice, veggies

    Meal 8: 10:00 PM
    MRP Protein (BNC True Mass), flax oil

  2. #2
    Damienm05's Avatar
    Damienm05 is offline Productive Member
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    Aug 2009
    Location
    Montreal
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    Quote Originally Posted by setian View Post
    I am 5'9". 225 lbs. 31 years old. Maybe about 12% BF. My body weight is ok. I really just want to increase strength for powerlifting without getting to fat.
    I have no idea on how many calories I eat, protein, carbs and fat.

    Meal 1: 7:30 AM
    4 hard boiled eggs, MRP protein (BNC True Mass), yogurt, banana Remove the yogurt and banana if you're really concerned with staying lean while eating a lot of food; both are 100% sugar. Add a complex carb. 3-4 slices of toast with Ezekiel Bread, 1 cup oats, etc. Also, remove the shake for good; weight gainers are pointless. Get the extra protein via 6-8 egg whites.

    Meal 2: 9:30 AM
    1 can tuna, slice of Ezekiel Bread, carrots & celery, flax oil How much oil? Why so few grams of carbs here? Is it because you are sedentary at this point? Carrots have some sugar - how many are you eating?

    Meal 3: 12:00 PM
    Chicken Breast, 1 ½ cup Brown Rice Ok, add some green veggies.

    Meal 4: 2:00 PM
    1 can tuna, Ezekiel Bread, carrots & celery, flax oil Same as comments for meal 2.

    Meal 5: 4:30 PM - Workout Days
    pre-workout
    25g whey protein, cytomax (25g carbs) No, this will do nothing for you pre-workout. 40g lean protein (not whey, too fast) and as many as 75g complex carbs (brown rice, oats, sweet potato, etc.)
    post-workout
    25g whey protein, cytomax (25g carbs) Ok, this works. Maybe more carbs: 40-50g.

    Workout: 5:00 PM

    Meal 6: 5:00 PM - Non Workout Days
    ½ cup cottage cheese, yogurt Scrap this whole meal. 6-8 oz. of lean protein, 40g complex carbs, green veggies. Tapering off carbs.

    Meal 7: 7:00 PM
    Lean meat of choice, 1 ½ cup Brown Rice, veggies 1/2 the amount of rice here (3/4 cup). Tapering off carbs.

    Meal 8: 10:00 PM
    MRP Protein (BNC True Mass), flax oil Scrap this "meal". Do 1 cup of whole milk cottage cheese with 1 tbsp. flax oil. No more carbs now.
    Feedback in bold. Fairly weak diet currently. I can't help you much more since I see no macros. For all I know; you're eating 20 tbsp. of flax oil and 100 carrots a day, ya dig? If you really wannna get a good diet in check; follow the feedback and post a new diet with macros (g of pro/carb/fat and total cals) using fitday.com or other source.

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