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03-11-2011, 07:51 PM #1
My Diet, Just Need a TID BIT of tweaking
okay so i got my shit together and i went to the store and bought all the stuff everyone told me too, i got Purdue chicken breast tenderloins, and cooked up two packages as well as 95% lean chop meat which i made into 6 burgers, i also made mashed yams (a little extra sugary cause i was testing out a recipe) and some steamed vegetables as well as quaker oats and greek yogurt, also some skim milk for taste in oatmeal, and tuna for obvious reasons, solid white albacore, now the only thing i need help with, is settling on when i should eat it and and in what combination? cause im still confused on the whole like when i should mix carbs and protein and protein and fats, i understand carbs before workout and in the morning, thats obvious, but if you guys can help me and also maybe give me other good easy examples to fit into all of it, such as i know people have tbsps of peanut butter for good fats
if anyone can help me just set up the times and what not that would be AWESOME, as for breakfast, i know what to eat i have like 6 egg whites and im gonna start with a cup of the oatmeal, with some chopped up fruit and skim milk
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03-11-2011, 09:57 PM #2
can you please tell us your stats?
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03-11-2011, 10:33 PM #3
oh, right, sorry
age-19
height- 5'6"-5'7"
weight- 147 lbs
years training- 1 year ish, 7 months of serious training
BF%-do not know, im gonna put up a picture tommorow so people can be the judge
overall goal- get big just kidding, just put on some mass and some lean muscle
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03-11-2011, 11:31 PM #4
(used the bulk thread for a outline)
heres im thinking
Meal One Pro/Carb
6 egg whites, 1 cup oatmeal (with touch skim milk) 2 cups of milk (2%)
Calories 642/Protein 51/Carbs 76/Fat 11
Meal Two Pro/Carb
Three Pieces of Tenderloins, and some steamer veggies (potatoes too)
Calories 258/ Protein 40/ Carbs 19/ Fat 3
Meal Three Pre WO
Burger of 95% lean meat and homemade mashed yams
Calories 474/ Protein 47/ Carbs 32/ Fat 14 (totals a little off because i did not calculate the ingredients i added into the yams i made...i.e...butter, cinnamon, sugar)
Meal Four Post WO
1 scoop of 100% whey protein in water, 1 pieces of tenderloins 1 cup brown rice
Calories 502/ Protein 46/ Carbs 49/ Fat 8
Meal Five Pro/Fat
2 cans of Solid White Albacore, 1 tbsp of Lite Mayo
Cal 300/ Protein 38/ Carbs 1/ Fat 15
Meal Six Pro/Carb
Another lean burger, 1 piece of whole wheat toast
Cal 387/ Protein 49/ Carbs 17/ Fat 14
Meal Seven Pro/Fat
Solid White Albacore, 2 tbps of peanut butter
Cal 320/ Protein 26/ Carb 7/ Fat 21
Meal Eight Before Bed
1 Scoop of Whey Protein
Calories 120/ Protein 24/ Carbs 3/ Fat 1
Totals
Calories 3005/ Protein 324/ Carbs 205/ Fat 88
i feel like the calories are a bit low
does this sound overall like a pretty legit diet to you guys? im really trying for this, i hope this is goodLast edited by nguadagno; 03-12-2011 at 10:17 AM.
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03-12-2011, 06:17 AM #5Productive Member
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- Mar 2005
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Overall, it's a lot better than the last diet you posted. Your food choices are getting better, but they still need work, along with your meal placement throughout the day. You're getting there, though. Please list macros in each meal and daily totals, and you'll get much better/more detailed advice.
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03-12-2011, 09:08 AM #6
wait i thought PWO meant pre workout and PPWO meant post, maybe i was mistaken, but i the whey meal is for right after my workout, the burger and yams are before hand
solid white albacore is pretty much tuna haha just a can of tuna
and what carb source would you recommend instead of the yogurt? the steamed veggies im eating have potatoes in them, do you think thats good enough?
and another question, how do i find macros out if some stuff is like home made? and i dont know the exact serving size?
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03-12-2011, 09:30 AM #7
Edited with macros
Last edited by nguadagno; 03-12-2011 at 10:07 AM.
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03-12-2011, 11:36 AM #8Productive Member
- Join Date
- Mar 2005
- Posts
- 2,093
PWO=post workout
PPWO=post post workout (meal after your post workout meal)
Either way, I get it now, so I'm ok with that part of your meal plan.
I would actually throw the potatoes out unless they're sweet potato. White potatoes are much higher on the GI scale than sweet potatoes. If they ARE SP, use this as your carb source. If not, ditch the white, and go with sweet.
If your meals are 'homemade' you must know what you're putting in them. You'll just need to break down each ingredient with macros and go from there. If you're making some kind of casserole or something, I would pre-cook everything and keep it separate. When it's time to eat, mix it all together with the proper portions.
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03-12-2011, 12:04 PM #9
im not sure, there in the steamers bag, they look like red potatoes maybe? (red skin so thats why im guessing) i use sweet potatoes in my pre work out but i can use it in both if thats better, there mashed, they kinda got a lot of sugar in them cause it was my first time making them
does cinnamon have any downfalls or pepper like nutrition wise?
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03-12-2011, 07:56 PM #10
anyone?
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