Need some help with my diet.

[Trunewb]

I have some general questions about my diet. I am getting good carbs, good protein, good fats. Everything is clean and in check for the most part, but I was still wondering something. For me, I workout at either 2:30pm or 6pm. If I workout at 2:30pm how many meals should I try to get in before I workout? Or should I just try to get as many in as possible? Does it matter if I get 2 meals in before 2:30 and 4-5 afterwards? or should I be spreading meals out a little more, so 2-3 in the morn before workout and 3-4 after? I might be over analyzing this. I just figure it is important since I do Pro/carb and Pro/fat every other meal. Let me know if you can help me out. If necessary I will put on my diet, but I am really just confused about placement of meals. Thanks

[gbrice75]

You are definitely over analyzing it! Let's simplify:

Eat when you first wake up - important to break that fast and get some nutrients in - this should be a pro/carb meal for sure

Continue eating every 2.5 - 3 hours after that meal. I personally like pro/carb meals in the 1st half of my day, and pro/fat in the later part. I wouldn't do pro/carb and pro/fat every other meal, I don't see any point in that. Either do what I said, or stick to the big 3 in regards to carb meals - first thing in the morning, and around your workout window (pre/pwo).

PS - if you have time, i'd like to see your diet, with macros.

[Trunewb]

You are definitely over analyzing it! Let's simplify:

Eat when you first wake up - important to break that fast and get some nutrients in - this should be a pro/carb meal for sure

Continue eating every 2.5 - 3 hours after that meal. I personally like pro/carb meals in the 1st half of my day, and pro/fat in the later part. I wouldn't do pro/carb and pro/fat every other meal, I don't see any point in that. Either do what I said, or stick to the big 3 in regards to carb meals - first thing in the morning, and around your workout window (pre/pwo).

PS - if you have time, i'd like to see your diet, with macros.

This is basically my Diet. Critique, suggest, and develop!

Meal 1
1cup of Skim Milk + 1-1.5 scoops Whey Protein Protein(ON) + Glutamine
4 pieces of whole wheat bread
1 whole 5 egg whites(I add a little cheese into my eggs)
Animal Pax

Meal 2
6-8oz Lean Beef
veggies + dressing

Meal 3
6-8oz chicken
1 1/2 cups of brown rice

Workout

PWO Meal 4
2 Scoops Protein Shake
Apple/Banana

Meal 5
2 Cans of Tuna
Mayo/Veggies

Meal 6
6-8oz Chicken
1 cup of brown rice

Meal 7
3 Scoops of Whey Protein + Glutamine, 1.5 Tbsp. Flax Seed Oil

[Trunewb]

switch meal 5 to meal 2 and meal 6 to meal 5 and meal 2 to meal 6 of course. I screwed them up, I did this up real quick.
Comes out to around 60/30/10 I think.

[redz]

Eat more real food you are taking in alot of shakes.

[Trunewb]

What shakes do you suggest I replace with a meal? I feel that my shake in the morning and PWO are necessary, but I guess I could sub my late night shake and make it a meal.

[gbrice75]

Before I can clean it up (and I can!), I need to know your goals. Are you trying to lose bodyfat? Gain lean mass? I know the answer is probably 'both', but let me know what the priority is.

As for the shakes - you're fine. I'd prefer to see real food in the am (eggs) or at least 1/2 real food and 1/2 the amount of whey, but if it's a convenience thing, you're fine as is.

[Trunewb]

Before I can clean it up (and I can!), I need to know your goals. Are you trying to lose bodyfat? Gain lean mass? I know the answer is probably 'both', but let me know what the priority is.

As for the shakes - you're fine. I'd prefer to see real food in the am (eggs) or at least 1/2 real food and 1/2 the amount of whey, but if it's a convenience thing, you're fine as is.

I don't care much about lowering my body fat. I am trying to gain lean muscle mass. Basically I am trying to gain weight. I am currently 175lb at 6'0. I want to gain 10-20lb(ill see if I want to gain more once I hit 10lb gained). I am going to get to a weight I like and then cut my body fat. I have no problem losing body fat, but gaining weight is my problem. As for more real foods in the am(eggs), I have 6 eggs listed, not sure if you saw them. Or maybe I am misunderstanding you. Clean clean clean!!!!

[gbrice75]

I don't care much about lowering my body fat. I am trying to gain lean muscle mass. Basically I am trying to gain weight. I am currently 175lb at 6'0. I want to gain 10-20lb(ill see if I want to gain more once I hit 10lb gained). I am going to get to a weight I like and then cut my body fat. I have no problem losing body fat, but gaining weight is my problem. As for more real foods in the am(eggs), I have 6 eggs listed, not sure if you saw them. Or maybe I am misunderstanding you. Clean clean clean!!!!

Good deal. Yes, I missed the eggs - I was referring more to Redz comment about shakes, but you are already there so no worries. see BOLD below

This is basically my Diet. Critique, suggest, and develop!

Meal 1
1cup of Skim Milk + 1-1.5 scoops Whey Protein Protein(ON) + Glutamine
4 pieces of whole wheat bread
1 whole 5 egg whites(I add a little cheese into my eggs)
Animal Pax

I'd swap the crappy bread out for a better carb source ASAP - 1 cup of oats will do it. Sweeten with splenda and cinnamon. I know you're not worried about losing fat now, but you want to gain LEAN mass, not additional bodyfat. Consider dropping the milk and cheese. Not a huge deal, but i'm nit picky =)

Meal 2
6-8oz Lean Beef
veggies + dressing

Add 40g or so of complex carb here - sweet potato, yam, quinoa, brown rice, lentils, beans, etc

Meal 3
6-8oz chicken
1 1/2 cups of brown rice

Nice pre workout meal

Workout

PWO Meal 4
2 Scoops Protein Shake
Apple/Banana

Keep the banana if you want, but add more carbs here, this isn't nearly enough PWO, important window. I like complex and would do 1 cup oats, but if you want a faster carb (please don't do pure sugar like dextrose/maltodextrin or something like that) look at waxy maize or vitagro, something like that

Meal 5
2 Cans of Tuna
Mayo/Veggies

Drop the mayo, add another complex carb here - like remove brown rice from next meal and do it here

Meal 6
6-8oz Chicken
1 cup of brown rice

Move the rice to meal 7, add veggies and a tbsp of olive oil, or some avacado, some kind of healthy fat

Meal 7
3 Scoops of Whey Protein + Glutamine, 1.5 Tbsp. Flax Seed Oil

Make this casein protein, 2 scoops is sufficient. Flax isn't the best choice, use something better - even PB or your fav nut

Need to see macros to take this further

[Trunewb]

Meal 1
1cup of Skim Milk + 24g Protein(ON) + Glutamine
1cup oats
1 whole 5 egg whites(I add a little cheese into my eggs)
Animal Pax

Meal 2
6-8oz Lean Beef
veggies + dressing
40g carb(brown rice ect.)

Meal 3
6-8oz chicken
1 1/2 cups of brown rice

Workout

PWO Meal 4
2 Scoops Protein Shake
1 cup brown rice
Apple/Banana

Meal 5
6-8oz Chicken
1 cup of brown rice

Meal 6
6-8oz Lean Beef/1 cup brown rice
veggies
almonds

Meal 7
2 Scoops of Caesin + Glutamine, Almonds


Look better? Any suggestions?

[gbrice75]

Definitely. I'd still remove the rice from meal 6, but that's just me. The diet is pretty much gtg IMO. Now it all comes down to numbers. Food choices are on point.