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  1. #1
    stevied is offline New Member
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    Can someone help me with a awesome diet?

    29
    6.0
    250pounds
    BF around 29%


    Hi Currently I am on this:

    5am
    workout & cardio

    6am
    SSN Anabolic Muscle Building shake + Creatine

    8:30am
    Oats

    10am
    Apple & Almonds

    12:30pm
    Chicken or Sirloin - 300 grams with brown rice and brown pasta

    3pm
    apple


    6pm
    fish, sirloin or chicken

    9pm
    SSN Anabolic Muscle Building shake + Creatine

  2. #2
    RaginCajun's Avatar
    RaginCajun is offline Pissing Excellence!
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    i will let the pros chime in on this one. you have some of the right foods, but it is all over the place. get a list of the macros(protein, carb, fats) and cals for each meal and we can get started from there. there are sample diets all over this forum so go search. baseline has a great thread on maintenance calories and how to break up the macros in percentages. i will go find it and link you to it. in the mean time, start compiling a list of the macros for the above diet so that you can see what you were taking in, and we will get you squared away. you are in the right place for advice and here is a sample diet that GB was doing sometime ago. hope this helps

    Sample Diet to follow.

    5am: MEAL 1 - PRE WORKOUT
    1 extra large egg, 4 extra large whites - 27/0/5/160
    1/2 cup oats - 5/26/2.5/140
    1/4 cup blueberries - 0/5/0/20

    TOTAL: 32/31/7.5/320

    WORKOUT followed by 1 hour of cardio

    8am: MEAL 2 - POST WORKOUT
    1 Scoop Myofusion - 25/5/3/160
    1 Premier Protein Shake - 30/5/3/160
    1 cup oats - 10/52/5/280

    TOTAL: 65/60/10/600

    10am: MEAL 3
    6oz broiled tilapia - 35/0/3/165
    3/4 cup brown rice - 3/22/1/110
    3/4 cup black and red beans - 5/18/1/105

    TOTAL: 43/40/4.5/380

    1pm: MEAL 4
    5oz chicken breast - 34/0/2/140
    1/2 cup oats - 5/26/2.5/140
    1/4 cup blueberries - 0/5/0/20
    2 cups baby spinach - 1.5/1.5/0/10

    TOTAL: 40/33/4/310

    4pm: MEAL 5
    4oz 93/7 lean ground beef - 23/0/9/180
    1oz (dry) Barilla Plus Multigrain Pasta - 5/20/1/105

    TOTAL: 30/20/10/285

    7pm: MEAL 6
    2oz Flank Steak - 15/0/6/120
    1 extra large whole egg - 7/0/5/80
    3 extra large egg whites - 15/0/0/60
    2 cups baby spinach - 1.5/1.5/0/10
    2 Fish Oils - 0/2/0/20

    39/1.5/13/290

    10pm: MEAL 7
    1 scoop ON Casein - 24/3/1/120
    1 tbsp natty PB - 4/3/8/105
    2 Fish Oils - 0/0/2/20

    TOTAL: 28/6/11/245


    DAILY TOTAL: 271/195/62/2425

  3. #3
    RaginCajun's Avatar
    RaginCajun is offline Pissing Excellence!
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    oh yeah, go thru the stickies at the top of the diet section, tons of great info to read up on.

  4. #4
    stevied is offline New Member
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    Hectic stuff :-) Thank you 00ragincajun00

    I dont know how you guys manage to get this right when working a full day too. But I guess one has to prepare properly.

  5. #5
    RaginCajun's Avatar
    RaginCajun is offline Pissing Excellence!
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    preparation is key to any type of battle!

  6. #6
    RaginCajun's Avatar
    RaginCajun is offline Pissing Excellence!
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    here is the thread i was talking about. http://forums.steroid.com/showthread...ine-s-Guide-**

    good luck mate!

  7. #7
    johncalvin's Avatar
    johncalvin is offline Junior Member
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    hey sorry get off topic but where around south louisiana u from ragin cajun? i'm from around the laffy area, eunice to be specific

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