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Thread: How is my diet?
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04-07-2011, 08:00 AM #1
How is my diet?
** Updated Diet **
Hey Everyone,
So here is my updated post based on your suggestions and other questions you have asked of me...
Stats:
Age: 26
Height: 6'1
Weight: 200lb
BF: 13-14%
Cycle History: None
Years Training: 4ish years of serious training
Goals:
My goal is to maintain lean muscle mass while lowering body fat as much as possible for my cycle coming up
Upcoming Cycle:
12 week testosterone cypionate cycle dosed at 400mg a week
PCT consists of 4-6 weeks of tamox and torem
Diet:---------------------Food---------------------------------------------Calories-------Carbs-----Fat-------Protein
Meal 1: Whey Protein Shake w/ banana and tsp of peanut butter-------389------------24g------17g--------56g
Meal 2: 6 Eggs (Only two yokes) with 1/2 original plain oatmeal--------610------------25g------30g--------49g (Values calculated assuming 6 yokes used)
Meal 3: 1/2 lb grilled chicken breast with 1/2 cup brown rice------------330------------40g-------2g---------42g
Meal 4: 1/2 oatmeal and isopure protein drink---------------------------100-------------34g-------2g---------44g
Meal 5 1 lb grilled chicken breast, 1/2 cup brown rice, broccoli---------504------------45g-------1.5g--------78g (Excluding broccoli's values)
Meal 6: Whey Protein Shake w/ banana and tsp of peanut butter-------389------------24g-------17g--------56g
Totals:----------------------------------------------------------------------2322-----------192g------69.5g-----325g
Some side notes: I eat fruit throughout the day, excluded skim milk's values in the oatmeal, and sometimes throw in a seventh meal. Also, these numbers either came from internet sources or sides of the actual product so they may be a little off in some area. I am no nutritionist or math wiz, so there is a good chance my calculations are not 100% correct.
Let me know what you guys think. I am aware that I still need improvements, but I believe I am making some serious progress. This is my self-evaluation of what I think I need: more calories and more protein? Let me know if you guys agree and if so can you give me some tips to achieve those goals.
THANK ALOT GUYS!Last edited by J. Cole; 04-28-2011 at 10:01 AM. Reason: Updated Diet
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04-07-2011, 08:06 AM #2
Your going to have to post the total protien fat carbs and calories for each meal. At first glance, I would get rid of the milk and replace the cherios with oats for breakfast. Also find a better complex carb to replace the bread like a sweet potato. Your 8 pm meal should be a protien fat meal. No carbs that late at night, and again, get rid of the milk.
Last edited by Nephets; 04-07-2011 at 08:11 AM.
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04-07-2011, 09:21 AM #3Member
- Join Date
- Oct 2010
- Posts
- 612
I am certainly no diet guru, but I’ll try to help until someone like Gbrice appears. You weren’t real clear on goals, but the base info is the same. You can just make adjustments. Add some liquid egg whites and quality sources of pro to the diet. If you are trying to stay leaner, you can separate some fats and carbs. Carbs with pro in the AM and healthy fats and pro in the PM.
Just for a reference point. Start with about 350 grams of pro 200 grams carbs, & 70 grams quality fats. You can then adjust from there. Adding a few pro & cutting a few carbs if you are getting fatter etc etc
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04-07-2011, 09:46 AM #4
As far as your daily calorie requirments...
Using this that I wrote out... http://forums.steroid.com/showthread...-**&highlight=
Your looking at:
cals 2550
protein 255
carbs 255
fats 57
I cannot do the full diet critique thing right now but you do need to go away and come back with a few changes...
A good protein source in each meal...
Carbs scheduled around training...
Some good EFA's...
Read around this section a bit and see how other critiques have gone....
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04-07-2011, 10:31 AM #5
bold
We wouldn't know if you have too many carbs because you haven't listed macros for your meals. Firstly, to be honest, your diet is pretty terrible. Take a look below at one of my diets just as an idea of something more clean and balanced. I'm not suggesting you copy it as we most likely have different nutritional needs, but hopefully it'll give you some ideas. Also, note the layout - this is how we want to see your diet layed out next time.
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
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04-07-2011, 12:29 PM #6
wow alright I have a lot of work to do!
For the unanswered questions:
I am 26 years old.
Just looking to lower bf before I cycle this summer, so I guess you can call it cutting.
I have been training at 10PM 4 days a week
and yes cold cut turkey im afraid
Whey Protein after my workout at 11PM
As far as the oatmeal twice a day, should i be keeping the oatmeal, and just throw a quality protein in with it such as a protein shake?
For breakfast would just drinking a protein shake with the cheerios and banana be good?
I will definitely continue to work on my diet i know it is far from perfect and I am more than open to all your suggestions thanks guys.
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04-07-2011, 12:29 PM #7
fix the diet, post the workout and express the specific goals. Also, age and what cycle are you planning exactly?
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04-07-2011, 12:31 PM #8
and are the five pieces of chicken legs? That would make a difference.
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04-07-2011, 03:17 PM #9
I would eat the oatmeal as your first meal and before your workout. Try to get your protein from real food. So make eggs for breakfast.
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04-28-2011, 10:02 AM #10
bump
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04-28-2011, 12:37 PM #11
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04-28-2011, 02:15 PM #12
i updated the original post above but here it is...
** Updated Diet **
Hey Everyone,
So here is my updated post based on your suggestions and other questions you have asked of me...
Stats:
Age: 26
Height: 6'1
Weight: 200lb
BF: 13-14%
Cycle History: None
Years Training: 4ish years of serious training
Goals:
My goal is to maintain lean muscle mass while lowering body fat as much as possible for my cycle coming up
Upcoming Cycle:
12 week testosterone cypionate cycle dosed at 400mg a week
PCT consists of 4-6 weeks of tamox and torem
Diet:---------------------Food---------------------------------------------Calories-------Carbs-----Fat-------Protein
Meal 1: Whey Protein Shake w/ banana and tsp of peanut butter-------389------------24g------17g--------56g
Meal 2: 6 Eggs (Only two yokes) with 1/2 original plain oatmeal--------610------------25g------30g--------49g (Values calculated assuming 6 yokes used)
Meal 3: 1/2 lb grilled chicken breast with 1/2 cup brown rice------------330------------40g-------2g---------42g
Meal 4: 1/2 oatmeal and isopure protein drink---------------------------100-------------34g-------2g---------44g
Meal 5 1 lb grilled chicken breast, 1/2 cup brown rice, broccoli---------504------------45g-------1.5g--------78g (Excluding broccoli's values)
Meal 6: Whey Protein Shake w/ banana and tsp of peanut butter-------389------------24g-------17g--------56g
Totals:----------------------------------------------------------------------2322-----------192g------69.5g-----325g
Some side notes: I eat fruit throughout the day, excluded skim milk's values in the oatmeal, and sometimes throw in a seventh meal. Also, these numbers either came from internet sources or sides of the actual product so they may be a little off in some area. I am no nutritionist or math wiz, so there is a good chance my calculations are not 100% correct.
Let me know what you guys think. I am aware that I still need improvements, but I believe I am making some serious progress. This is my self-evaluation of what I think I need: more calories and more protein? Let me know if you guys agree and if so can you give me some tips to achieve those goals.
THANK ALOT GUYS!
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04-28-2011, 09:40 PM #13
bump again?
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04-29-2011, 12:20 AM #14
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04-30-2011, 02:29 AM #15
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