Does my Diet need a revamp? Help needed.

[Windex]

Hello, new member here from Canada. I posted in the steroid inquiry sub-forum and was recommended to re-analyze my diet rather than doing a cutting cycle with seroids.

Background Information:

- 19 Years Old
- Currently weigh ~185 Lbs, 16-19% BF
- Allergy to all Nut and Fish Products, including Sesame Seeds & Flax Seeds

Goals

- Increase muscle mass
- "Ripped Physique"
- Abs Showing/6Pack
- 9 - 12% BF

Current Diet I've been following for the past year or so:

I don't have an extremely structured meal plan, but I don't consume any "Unhealthy/junk/processed foods" ie - Pop, Crackers, Chocolate, Dessert, etc. nor Alcohol.

Usually, a typical day would look like:

(1) 2 Eggs (hardboiled/overeasy) + 2 Pieces of Toast OR 1 Bagel w/ plain cream cheese + Glass of Water + Glass of Skim Milk + Multivitamin (not sure if this is relevant)
(2) 2 Pieces of fruit (Almost always bananas, handful of grapes, mango, or oranges)
(3) Glass of Skim Milk or Protein Shake + steamed broccoli.
(4) This usually depends, - It could be lean (No-fat) cut of steak, a rack of lamb, chicken breast, etc. + vegetables + small serving of rice
(5) Post Workout ---> 1 tablespoon of Maple Syrup + water.

On a very busy day I will consume a protein bar.

I also try to eat every 3-4 hours as apposed to meals. In addition, 95% of the time I try to eat 200g of protein per day (1.1g per pound)

So, as previously mentioned, I don't have an exact meal structure on a daily basis, but I avoid all "unhealthy foods".

For my Workout routine, I did 5x5 weight lifting for about 8 months but I've since modified it and tried to encorporate more cardio.

Does anyone have any advice given the above information to help my achieve my goals without using steroids and a cutting cycle as a medium to reach it faster? Finally, how much cardio should I impliment in my diet? I've gotten so many mixed opinions from all cardio to no cardio, to cardio on days only that I Don't lift weight, etc.

Thanks in advance for any insight !

[scotty51312]

hello, new member here from canada. I posted in the steroid inquiry sub-forum and was recommended to re-analyze my diet rather than doing a cutting cycle with seroids. good advice defintley dont' try steriods at your age

background information:

- 19 years old
- currently weigh ~185 lbs, 16-19% bf
- allergy to all nut and fish products, including sesame seeds & flax seeds

goals

- increase muscle mass
- "ripped physique"
- abs showing/6pack
- 9 - 12% bf

current diet i've been following for the past year or so:

I don't have an extremely structured meal plan, but i don't consume any "unhealthy/junk/processed foods" ie - pop, crackers, chocolate, dessert, etc. Nor alcohol.

Usually, a typical day would look like:

(1) 2 eggs (hardboiled/overeasy) + 2 pieces of toast or 1 bagel w/ plain cream cheese + glass of water + glass of skim milk + multivitamin (not sure if this is relevant)
2 eggs isn't enough protien, you should be looking at 4 egg whites plus 2 whole eggs. Bagels, toast, or other bread isnt the carbs you want here, u need oats plain oats, maybe some splenda if you need something to sweeten them up also no need for the milk here its got protien yes but its still got empty carbs
(2) 2 pieces of fruit (almost always bananas, handful of grapes, mango, or oranges)
your meals need to be balanced. This meal is about the same thing as eating plain sugar, drop it and add a balanced protien/carb meal
(3) glass of skim milk or protein shake + steamed broccoli.
real food is superior to shakes unless its post work out. How bout chicken breast and brocoli instead once again toss the milk
(4) this usually depends, - it could be lean (no-fat) cut of steak, a rack of lamb, chicken breast, etc. + vegetables + small serving of rice
lab rack isn't lean and doesn't belog here. Vegetables and lean steak is ok. Rice is ok since its a pre work out meal as long as its brown rice
(5) post workout ---> 1 tablespoon of maple syrup + water.
no offense but this is one of the worst post work out meals ive ever seen. This is where you should be having you protien shake. 40g protien 40g carbs

you also don't have a pre bedtime meal, u need a slow digesting protien/fat before bed

on a very busy day i will consume a protein bar.
protien bars are basicaly an emergency only type thing and real food is always better

i also try to eat every 3-4 hours as apposed to meals. In addition, 95% of the time i try to eat 200g of protein per day (1.1g per pound)
the diet above isn't 200g of protien
so, as previously mentioned, i don't have an exact meal structure on a daily basis, but i avoid all "unhealthy foods".
u need to take a little time to research what kinda food you need to be eating. Definitey toss the fruit
for my workout routine, i did 5x5 weight lifting for about 8 months but i've since modified it and tried to encorporate more cardio.
cardio is an absolute must if you wanna be lean. 5x5's are more for strenght and bulking. Up the reps and lower the weight and decrease the rest intervals between sets
does anyone have any advice given the above information to help my achieve my goals without using steroids and a cutting cycle as a medium to reach it faster? Finally, how much cardio should i impliment in my diet? I've gotten so many mixed opinions from all cardio to no cardio, to cardio on days only that i don't lift weight, etc.
ok where to begin? First off google the terms bmr (base metabolic rate) and tdee (total daily energy expenditure) then use the formulas to figure out your bmr and tdee

next, look up the macronutrients to each of your meals, (protien/carbs/fat/cals) then total them up for the day if you're trying to get lean they should equal between 300-500 calories less than your tdee

that should get you started on writting your own diet. The repost it once you right your own and we will critique i for you.

Good news is you're in the right place to learn




thanks in advance for any insight !

see bold

[gbrice75]

Your diet is pretty poor IMO, and you will need to be more meticulous than just 'not eating junk food'. Take a look below at my current diet as an example of a clean balanced diet:



GB's Current Diet:

PROTEIN/CARBS/FAT/TOTAL CALORIES

MEAL 1 - PRE-WORKOUT
4:30am

Premier protein shake - 30/5/3/160
1 cup oats - 10/52/5/280
1 Extra Large Whole Egg - 7/0/5/90
1/2 cup liquid egg whites - 12/2/0/60
1/2 cup blueberries - 0/10/0/40

TOTALS: 60/70/12.5/620

5:30am - WORKOUT, followed by 1 hour cardio

MEAL 2 - POST WORKOUT
7:30am

1 cup oats - 10/52/5/280
2 scoops Myofusion - 50/10/6/315

TOTAL: 60/60/11/600

MEAL 3
10:00am

6oz Boneless Skinless Chicken Breast - 36/0/2.5/165
7oz Sweet Potato - 3/35/0/150
1 Cup Green Beans - 1/4/0/20

TOTALS: 40/40/2/350

MEAL 4
1:00pm

4oz 95/5 Lean Ground Beef - 35/0/7/200
1/2 cup (a little over) Brown Rice - 5/40/1/180
1/4 cup tomato sauce - 0/3/0/12
2 cups baby spinach - 2/2/0/15

TOTALS: 40/45/8/415

MEAL 5
4:00pm

3/4 cup 1% Milk Fat Cottage Cheese, No Sodium Added: 20/7.5/2.5/135
1 scoop ON 100% Casein - 24/3/1/120
2tbsp PB2 Powdered Peanut Butter - 4/6/1/50

TOTALS: 50/15/4/300

MEAL 6
7:00pm

6oz Broiled Tilapia - 35/0/3/165
1 cup broccoli - 3/6/0/30
1tsp EVOO - 0/0/5/45

TOTALS: 40/6/8/235

MEAL 7
10:00pm

1 cup 1% Milk Fat Cottage Cheese, No Sodium Added: 26/10/3/180

TOTALS: 26/10/3/180 (could add more fats here but happy with totals as is)

DAILY TOTALS: 315/250/50/2700

46% protein, 37% carbs, 17% fat

[scotty51312]

GB where are you buying powdered peanutbutter? is that giving a good flavor to the shake?

[Windex]

Your diet is pretty poor IMO, and you will need to be more meticulous than just 'not eating junk food'. Take a look below at my current diet as an example of a clean balanced diet:



GB's Current Diet:

PROTEIN/CARBS/FAT/TOTAL CALORIES

MEAL 1 - PRE-WORKOUT
4:30am

Premier protein shake - 30/5/3/160
1 cup oats - 10/52/5/280
1 Extra Large Whole Egg - 7/0/5/90
1/2 cup liquid egg whites - 12/2/0/60
1/2 cup blueberries - 0/10/0/40

TOTALS: 60/70/12.5/620

5:30am - WORKOUT, followed by 1 hour cardio

MEAL 2 - POST WORKOUT
7:30am

1 cup oats - 10/52/5/280
2 scoops Myofusion - 50/10/6/315

TOTAL: 60/60/11/600

MEAL 3
10:00am

6oz Boneless Skinless Chicken Breast - 36/0/2.5/165
7oz Sweet Potato - 3/35/0/150
1 Cup Green Beans - 1/4/0/20

TOTALS: 40/40/2/350

MEAL 4
1:00pm

4oz 95/5 Lean Ground Beef - 35/0/7/200
1/2 cup (a little over) Brown Rice - 5/40/1/180
1/4 cup tomato sauce - 0/3/0/12
2 cups baby spinach - 2/2/0/15

TOTALS: 40/45/8/415

MEAL 5
4:00pm

3/4 cup 1% Milk Fat Cottage Cheese, No Sodium Added: 20/7.5/2.5/135
1 scoop ON 100% Casein - 24/3/1/120
2tbsp PB2 Powdered Peanut Butter - 4/6/1/50

TOTALS: 50/15/4/300

MEAL 6
7:00pm

6oz Broiled Tilapia - 35/0/3/165
1 cup broccoli - 3/6/0/30
1tsp EVOO - 0/0/5/45

TOTALS: 40/6/8/235

MEAL 7
10:00pm

1 cup 1% Milk Fat Cottage Cheese, No Sodium Added: 26/10/3/180

TOTALS: 26/10/3/180 (could add more fats here but happy with totals as is)

DAILY TOTALS: 315/250/50/2700

46% protein, 37% carbs, 17% fat

Wow, thank you very much for the help. I will definately revamp my diet and post something to be critique'd. However, what does the following mean:

1 scoop ON 100% Casein
1tsp EVOO

Also, how are you cooking your beef and chicken?

[Damienm05]

The casein is a slow-digesting protein powder intended for consumption before long periods of fasting (before bed).

EVOO is extra virgin olive oil. An excellent source of monunsaturated lipids.

I'll let GB himself answer as to how he cooks but in general, just seasoning/marinating and baking/broiling on a cookie sheet in bulk is the best way to do it.

Refer to the post below for acceptable foods and any other info you can take away:

http://forums.steroid.com/showthread...ead&highlight=

[Damienm05]

The casein is a slow-digesting protein powder intended for consumption before long periods of fasting (before bed).

EVOO is extra virgin olive oil. An excellent source of monunsaturated lipids.

I'll let GB himself answer as to how he cooks but in general, just seasoning/marinating and baking/broiling on a cookie sheet in bulk is the best way to do it.

Refer to the post below for acceptable foods and any other info you can take away:

http://forums.steroid.com/showthread...ead&highlight=

[Windex]

Alright thank you, I was just unsure if I should be cooking my my meats with oil or butter or what. I will shortly post a diet then using the above as a guide for criticism. Also what is the difference between the premium protein blend and myofusion, aren't they both protein shakes? Finally, should I be taking creatine or glutamine on a cutting program?

[Damienm05]

I spray the sheet with no-cal cooking spray to lubricate and then spray the top of the meat/fish for a better sear. Don't sacrifice calories for taste, just use the spray.

Myofusion is a good-tasting blend (from what I hear) that involves a few different protein varieties. Premium protein blend is probably a mix of very fast and very slow sources but I can't be sure. Basically, if you're using a shake as a meal replacement, look into these products or if there's a long lapse between your PWO shake and the next meal - otherwise, I'm a firm believer in just whey isolates PWO for the fastest possible PWO recovery product. Neither creatine or glutamine have any effect on weight loss/gain, so yes. Both are good supps.

[gbrice75]

GB where are you buying powdered peanutbutter? is that giving a good flavor to the shake?

I get it from netrition dot com (thanks GirlyGymRat!!) - it's really good - it's just ground peanuts with the oils sucked out of them. They do add a bit of sugar, but nothing ridiculous. Really flavors the shake nicely, it's terrific with ON's vanilla casein! I'm sure the chocolate would be great too, just don't have any atm.

Wow, thank you very much for the help. I will definately revamp my diet and post something to be critique'd. However, what does the following mean:

1 scoop ON 100% Casein
1tsp EVOO

Also, how are you cooking your beef and chicken?

Damien already answered about the Casein and EVOO. My beef dish changes from week to week, but is basically the same.

It's 95/5 lean ground beef - I just cook it up fast (high heat) in a pan (no oil, meat has enough natural fat), drain, pan back on the heat, add finely chopped onion and garlic, sweat it, add the meat back in, season.

In the meantime I cook up whatever it is i'm mixing it with - sometimes it's whole grain pasta, sometimes brown rice. This week I used a basmati mixture of brown and wild rice, very nice! I cook the rice in reduced sodium vegetable stock for some added flavor. You can add whatever you like - chopped tomatoes, mushrooms, etc. I season with salt, pepper, a dash of garlic and onion powder, oregano, and red pepper flakes. Mix it all together and portion out.

Chicken - I just season it based on my mood - sometimes EVOO, salt and pepper, sometimes a marinade, sometimes a dry rub. When it's nice enough out, I cook it all on the grill (favorite choice). Otherwise, I cook it off in a big batch on a sheet pan.

Alright thank you, I was just unsure if I should be cooking my my meats with oil or butter or what. I will shortly post a diet then using the above as a guide for criticism. Also what is the difference between the premium protein blend and myofusion, aren't they both protein shakes? Finally, should I be taking creatine or glutamine on a cutting program?

It's not 'premium' protein, it's PREMIER - it's a brand. It's still a blend, Whey Iso, Whey Con, Calcium Caseinate, and Milk Protein concentrate.

Myofusion is also a blend, but better quality than the other IMO. Whey protein Iso, Con, Milk protein, and egg albumin.

[Damienm05]

I like the idea of mixing up your own rice blend. I really like the nutrition profile regular old brown brings to the table but never thought to mix it with basmati to get some of that nutty/rich flavor.

[gbrice75]

I like the idea of mixing up your own rice blend. I really like the nutrition profile regular old brown brings to the table but never thought to mix it with basmati to get some of that nutty/rich flavor.

Give it a shot, i'm enjoying it so far! I may cook it in beef stock next week for a bolder flavor - also considering this is a beef dish, it should go well.

[theboss]

wow.

[Damienm05]

Give it a shot, i'm enjoying it so far! I may cook it in beef stock next week for a bolder flavor - also considering this is a beef dish, it should go well.

I dunno if you've ever had Biryani. It's basically Indian Jumbalaya. Lots of spices and aromatics; the rice is cooked in a broth that's braised the meat on the bone (usually goat or chicken) and hard boiled eggs. Anyway, it's a basmati dish and could be done with the blend you described - thinking about giving it a go with some monkfish or squid - something that I can cook low n' slow (considering I'm not doing meat). Sorry OP - just thought it may be a really good recipe to try.

[Windex]

This is the diet I've revised, thoughts? My biggest problems are my allergies to all nuts, fish, and Sesame Seed / Flax Seed products. I also have an intolerance to cottage cheese (gives me extreme gas and constipation, any other cheese is somehow fine though). Another huge problem I think is the oats I bought, I will have to go pack and look for a better buy. The oats I selected had the following nutritional information

Per 1/4 Cup (50g):

Calories: 192
Fat: 3.2g
Carbs: 33.5g
Protein: 8g

Also, my EVOO was homemade by relatives from Greece, so I have no clue the nutritional information.

Finally, I am a Biomedical Science student, so I often have classes for up to 6-7 hours straight, including labs (No eating in labs, eating in lectures is fine). To circumvent this problem, obviously cooking meals ahead of time is crucial, but does anyone else have any suggestions? I also work weekends from either 10-6 or 12 - 6:30 and only get 30 minutes halfway through my shift. Reccomendations for those days?



My rough draft diet (Please add suggestions as I'd like to start following a good copy tomorrow):

PROTEIN / CARBS / FAT / Total Calories

Meal 1: 7:00am

6 Oz Boneless Skinless Chicken Breast 36/0/2.5/165
7 Oz Yam 3/35/0/150
1 Cup Green Beans 1/4/0/20
1 Glutamine Capsule
1 Multivitamin/Mineral

Total: 40/40/2/350

Meal 2: 10:00am

2 Cups Skim Milk 18/24/0/160
1/2 Cup Steamed Broccoli 1/3/0/15

Total: 19/27/0/175

Meal 3: 1:00pm

3 Oz Vegetable/Organic/Whole Wheat "Artichoke" Pasta 14/63/2/330
1/4 Cup Liquid Egg Whites 7/0/0/30
2 Cups Skim Milk 18/24/0/160

Total: 39/87/2/520

Meal 4: 4:00pm

1 Tbsp EVOO (See Above) - To cook with beef
6 Oz Lean Ground Beef 95/5 53/0/14/206
1/2 Cup Brown Rice: 8/68/3/320 [Should I find a better brown rice?]
1/2 Cup Tomato Sauce/Juice 2/5/0/30
1 Glutamine Capsule

Total: 63/73/17/542

Meal 5: 7:00pm (Pre-Workout)

Myofusion Protein Shake (2 Scoops Myo + 1/2 cup milk) 59/22/6/395
5g of Creatine mixed into shake
1 Large Whole Egg 6/1/5/70
1/4 Cup Liquid Egg Whites 7/0/0/30
1/2 Cup Blueberries 0/10/0/40
1 Cup Organic Rolled Oats 12/134/13/768

8:00 - 9:00 Workout, 9:00 - 9:30 CARDIO

Meal 6: 9:30pm (Post Workout)

Myofusion Protein Shake (2 Scoops Myo + 1/2 cup milk) 59/22/6/395
1/2 Cup Organic Rolled Oats
1 Teaspoon Dark Brown Sugar 0/4/0/15

Meal 7: 11:00pm

No clue what to have hear before bed since I cannot tolerate cottage cheese.




Improvements from my first post I hope??

[Damienm05]

For starters, replace the milk with lean meat or egg whites. I'll take a deeper look when I'm off my iPhone

[Windex]

He reason

For starters, replace the milk with lean meat or egg whites. I'll take a deeper look when I'm off my iPhone

the reason for milk is because i cant handle protein powder and egg whites straight or with water i need milk to handle the taste. Anything else i shud add or modify? I still dont know what toi have pre bedtime. Also, its probably a stupid qestion but does chewing gum have an effect on any aspect of my diet?

[Windex]

Also, GB, when you say "1/2 Cup Broccoli" and 1 Cup of Green Beans, are you just approximating? I ask this because 1 Cup = 8 Ounces. 1 Ounce = 28.34 grams, that seems like a lot of green beans and broccoli. Furthermore, upon deeper research, I thought about replacing Cottage Cheese with plain yogurt (Nutrients = 110 Cal, 3.5g Fat, 9g Carb, 9g Protein), and possibility mixing the yogurt with 1/2 a cup of blueberries. Thanks again guys for the help but I am still a little stuck to filling in the holes in my diet.

[gbrice75]

He reason

the reason for milk is because i cant handle protein powder and egg whites straight or with water i need milk to handle the taste. Anything else i shud add or modify? I still dont know what toi have pre bedtime. Also, its probably a stupid qestion but does chewing gum have an effect on any aspect of my diet?

What do you mean, can't handle? You mean you don't like the taste? Join the club bro, and man up!!! =)

Lean steak/beef before bed is an excellent choice. Cottage cheese or casein protein powder are also decent. Gum, even sugarless, usually contains sorbitol which is another form of sugar (sugar alcohols) - not a huge deal but chew in moderation.

Also, GB, when you say "1/2 Cup Broccoli" and 1 Cup of Green Beans, are you just approximating? I ask this because 1 Cup = 8 Ounces. 1 Ounce = 28.34 grams, that seems like a lot of green beans and broccoli. Furthermore, upon deeper research, I thought about replacing Cottage Cheese with plain yogurt (Nutrients = 110 Cal, 3.5g Fat, 9g Carb, 9g Protein), and possibility mixing the yogurt with 1/2 a cup of blueberries. Thanks again guys for the help but I am still a little stuck to filling in the holes in my diet.

1 cup = 8oz is liquid measure, don't get confused. When I say 1 cup of veggies, i'm talking a literal cup - i.e. take a measuring cup and fill with veggies up to the 1 cup line. This won't necessarily equal 8 oz, whereas a liquid would.

If you want to replace the cottage cheese with yogurt, look for nonfat greek yogurt - use splenda or stevia to sweeten it up. The regular yogurts have too much sugar.

[Windex]

What do you mean, can't handle? You mean you don't like the taste? Join the club bro, and man up!!! =)

Lean steak/beef before bed is an excellent choice. Cottage cheese or casein protein powder are also decent. Gum, even sugarless, usually contains sorbitol which is another form of sugar (sugar alcohols) - not a huge deal but chew in moderation.




1 cup = 8oz is liquid measure, don't get confused. When I say 1 cup of veggies, i'm talking a literal cup - i.e. take a measuring cup and fill with veggies up to the 1 cup line. This won't necessarily equal 8 oz, whereas a liquid would.

If you want to replace the cottage cheese with yogurt, look for nonfat greek yogurt - use splenda or stevia to sweeten it up. The regular yogurts have too much sugar.

Thanks for the help. I don't normally chew gum but I'm glad I know though anyways. The yogurt I have has no sugar added and has no splenda/etc/added so it's pretty nasty but I don't mind the taste.

It's not the taste that I can't tolerate I think it's just the consitancy. I reduced to 1 cup as apposed to two cups of milk though for my protein shake. Also thanks for clarifying the measurements, I couldn't fathom eating 200g of green beans every day rofl. I'll be posting a second revised copy of my diet shortly so if you can think of anything else that might help polish it up please let m know GB (Or anyone else for that matter). I'm still trying to find a suitable replacement for nut/fish products BESIDES just adding more chicken/beef, but I haven't really found anything.

Also GB, do you think I should change oats (The ingredients only read: Oats) but my nutritional info seems higher compared to yours.

[Windex]

New Revised Diet...Thoughts?


Protein / Carbs / Fat / Total Calories:

Meal 1: 7:00am

2 Large Whole Egg 12/2/10/140
1/2 Cup Broccoli 1/3/0/15
1 Cup Green Beans 1/4/0/20
1 Glutamine Capsule
1 Multivitamin/Mineral

Total: 14/9/10/160

Meal 2: 10:00am

1 Cups Skim Milk 9/12/0/80
7 Oz Yam 3/35/0/150

Total: 12/47/0/230

Meal 3: 1:00pm

6 Oz Boneless Skinless Chicken Breast 36/0/2.5/165
2 Cups Skim Milk 18/24/0/160

Total: 54/24/2.5/325

Meal 4: 4:00pm

1 Tbsp EVOO 0/0/5/45
6 Oz Lean Ground Beef 95/5 53/0/14/206
1/2 Cup Brown Rice: 8/68/3/320 [Should I find a better brown rice?]
1/2 Cup Tomato Sauce/Juice 2/5/0/30
1 Glutamine Capsule

Total: 63/73/17/556

Meal 5: 7:00pm (Pre-Workout)

Myofusion Protein Shake (2 Scoops Myo + 1 cup milk) 59/22/6/374
5g of Creatine mixed into shake
1/4 Cup Liquid Egg Whites 7/0/0/30 [Added to Shake]
1/4 Cup Organic Rolled Oats 8/33.5/3.2/192


Total: 74/55.5/9.2/566

8:00 - 9:00 Workout, 9:00 - 9:30 CARDIO

Meal 6: 9:30pm (Post Workout)

Myofusion Protein Shake (2 Scoops Myo + 1 cup milk) 59/22/6/374
1/4 Cup Organic Rolled Oats 8/33.5/3.2/192
1/4 Cup Liquid Egg Whites 7/0/0/30 [Added to Shake]


Total: 74/55.5/9.2/566

Meal 7: 11:00pm

1 Scoop MuscleMilk 100% Casein [Mixed with Water] : 25/2/0.5/110

Total: 24/3/1/120

Grand Totals: 315 / 267 / 48.9 / 2503



I still see the oats I'm using to be a huge problem as they have way to many carbs, unless I'm misreading the label.


I think if I changed oats and rice I could definitely get those carbs/fats/calorie numbers down. Maybe the nutritional information is so high because I bought organic??

I also plan to drink ~1 L of water throughout the day, is this acceptable?

[Windex]

Updated my diet again. Scotty / GB / Damien have any last tweaks that you would recommend ? I think I'm ready to start tomorrow . I think I need another 200 calories but I'm not sure what I can add without adding more carbs/fat/protein (Prehaps just another scoop of protein powder ?)