my first go at a decent diet.

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08-15-2011, 04:12 PM
pkme

my first go at a decent diet.

31y/o
187cm/6.2
102kg/224lb
26%bf

i used this calculator for BMR+Activity+TEF. i used a tradesman's measuring tape to get my bf% using this site hope i got that right. i used the Tape Measurement Method.

so here's my first go at a real diet and this is the cutting version i came up with to get me back in shape for a first time test run. please let me know where i stuffed up and if im going in the right direction. thx.

******************Wake (10g Glutamine) and 45-50min jog (6am)******************

Meal 1: (Pro/Carb) directly after jog (7am)
1 Scoop of Whey Protein - 39.6/4/1.5/2 with water
100g Oatmeal Rolled Grain - 5.1/22.7/3.5/0.4
1x Animal Pak - 6/4/0/0
Total: 50.7g Protein / 30.7g Carbs / 5g Fat / 2.4g Sugar
-------------------------------------------------------
Meal 2: (Pro/Fat) - (9am)
100g Kangaroo Grilled - 22.1/0.3/1.3/0.1
100g Swiss cheese - 26.8/0/31.6/0
100g Broccoli Raw - 3/7/0/2
Total: 51.9g Protein / 7.3g Carbs / 32.3g Fat / 2.1g Sugar
-------------------------------------------------------
Meal 3: (Pro/Carb) - (11am)
1 Scoop of Whey Protein - 39.6/4/1.5/2 with water
150g Chicken Breast Grilled Boneless Skinless - 25.5/3/0/0
100g Brown Rice Long-grain Steamed - 3/23/1 (0Sat)/0
Total: 68.1g Protein / 30g Carbs / 1.5g Fat / 2g Sugar
-------------------------------------------------------
Meal 4: (Pro/Fat) - (1pm)
2 Cans of Tuna - 35.2/0/0.8/0
2 Eggs Boiled (White Only) - 5.2/0/0/0
100g Broccoli Raw - 3/7/0/2
Total: 48.4g Protein / 7g Carbs / 0.8g Fat / 2g Sugar

******************Workout for 1 hour (2pm)******************

Meal 5: (POW) - (3pm)
2 Scoops Isolate Protein - 54/0.4/0.4/0.2 with water
60g of Dextrose - 0/47.6/0/47.6
1x Animal Pak - 6/4/0/0
Total: 60g Protein / 52g Carbs / 0.4g Fat / 47.6g Sugar
-------------------------------------------------------
Meal 6: (PPWO) - (4pm)
1/2 Scoop of Day Whey Protein - 19.5/2/0.7/1 with water
150g Chicken Breast Grilled Boneless Skinless - 25.5/3/0/0
100g Brown Rice Long-grain Steamed - 3/23/1 (0Sat)/0
100g Broccoli Raw - 3/7/0/2
Total: 51g Protein / 35g Carbs / 1.7g Fat / 3g Sugar
-------------------------------------------------------
Meal 7: (Pro/Fat) - (6pm)
200g Fish (Mackerel) - 38/0/4/0
2 Tbsp. Natural Peanut Butter - 14/6/25 (3Sat)/1.3
Total: 52g Protein / 6g Carbs / 29g Fat / 1.3g Sugar
-------------------------------------------------------
Meal 8: (Before Bed) - (7pm) then bed 30 min later.
2 Scoops of Casein Protein - 49/3.6/1.2/2.8 with water
3 Tbsp. Flax Seed Oil - 0/0/40.8/0
Total: 49g Protein / 3.6g Carbs / 41.2g Fat / 2.8g Sugar

Grand Total = 426.1g Protein / 171.6g Carbs / 126.3g Fat
Calories 2451 + 1149 = 3600 Cal

BMR+Activity+TEF: 3476 Cal
08-16-2011, 08:52 AM
gbrice75

Quote:

Originally Posted by pkme

31y/o
187cm/6.2
102kg/224lb
26%bf

i used this calculator for BMR+Activity+TEF. i used a tradesman's measuring tape to get my bf% using this site hope i got that right. i used the Tape Measurement Method.

so here's my first go at a real diet and this is the cutting version i came up with to get me back in shape for a first time test run. please let me know where i stuffed up and if im going in the right direction. thx.

******************Wake (10g Glutamine) and 45-50min jog (6am)******************

I'd go with a full spectrum BCAA/EAA supplement, not just glutamine.

Quote:

Originally Posted by pkme

Meal 1: (Pro/Carb) directly after jog (7am)
1 Scoop of Whey Protein - 39.6/4/1.5/2 with water
100g Oatmeal Rolled Grain - 5.1/22.7/3.5/0.4
1x Animal Pak - 6/4/0/0
Total: 50.7g Protein / 30.7g Carbs / 5g Fat / 2.4g Sugar
-------------------------------------------------------

Decent. Consider replacing the whey with a protein blend - whey, casein, egg, etc.

Quote:

Originally Posted by pkme

Meal 2: (Pro/Fat) - (9am)
100g Kangaroo Grilled - 22.1/0.3/1.3/0.1
100g Swiss cheese - 26.8/0/31.6/0
100g Broccoli Raw - 3/7/0/2
Total: 51.9g Protein / 7.3g Carbs / 32.3g Fat / 2.1g Sugar
-------------------------------------------------------

Why so much fat in this meal? And from cheese of all sources? I'd drop the fat down to about 10g and drop the cheese all together or make it a minimal amount. Add 3x fish oil caps

Quote:

Originally Posted by pkme

Meal 3: (Pro/Carb) - (11am)
1 Scoop of Whey Protein - 39.6/4/1.5/2 with water
150g Chicken Breast Grilled Boneless Skinless - 25.5/3/0/0
100g Brown Rice Long-grain Steamed - 3/23/1 (0Sat)/0
Total: 68.1g Protein / 30g Carbs / 1.5g Fat / 2g Sugar
-------------------------------------------------------

Good meal - why the carbs here? Not saying it's wrong, just curious as to why they're placed here?

Quote:

Originally Posted by pkme

Meal 4: (Pro/Fat) - (1pm)
2 Cans of Tuna - 35.2/0/0.8/0
2 Eggs Boiled (White Only) - 5.2/0/0/0
100g Broccoli Raw - 3/7/0/2
Total: 48.4g Protein / 7g Carbs / 0.8g Fat / 2g Sugar

******************Workout for 1 hour (2pm)******************

I'd remove the carbs from meal 3 and add them here to fuel your workout. They'd make alot more sense here IMO

Quote:

Originally Posted by pkme

Meal 5: (POW) - (3pm)
2 Scoops Isolate Protein - 54/0.4/0.4/0.2 with water
60g of Dextrose - 0/47.6/0/47.6
1x Animal Pak - 6/4/0/0
Total: 60g Protein / 52g Carbs / 0.4g Fat / 47.6g Sugar
-------------------------------------------------------

This is supposed to be a cutting diet, right? So why on earth would you purposely consume 50g of pure sugar? It's a rhetorical question, but the point is it's not a good idea IMO. I don't even like it on bulking diets, it certainly has no place here. I'd replace it with a slow burning complex carb source. Please don't bring up the PWO insulin spike; it's such a dated argument, and I believe the negatives of spiking insulin have shown to outweigh the (supposed) benefits

Quote:

Originally Posted by pkme

Meal 6: (PPWO) - (4pm)
1/2 Scoop of Day Whey Protein - 19.5/2/0.7/1 with water
150g Chicken Breast Grilled Boneless Skinless - 25.5/3/0/0
100g Brown Rice Long-grain Steamed - 3/23/1 (0Sat)/0
100g Broccoli Raw - 3/7/0/2
Total: 51g Protein / 35g Carbs / 1.7g Fat / 3g Sugar
-------------------------------------------------------

Great meal, love this. Probably don't need the additional protein here, but no big deal

Quote:

Originally Posted by pkme

Meal 7: (Pro/Fat) - (6pm)
200g Fish (Mackerel) - 38/0/4/0
2 Tbsp. Natural Peanut Butter - 14/6/25 (3Sat)/1.3
Total: 52g Protein / 6g Carbs / 29g Fat / 1.3g Sugar
-------------------------------------------------------

I'd ditch the PB and add more fish oil caps.

Quote:

Originally Posted by pkme

Meal 8: (Before Bed) - (7pm) then bed 30 min later.
2 Scoops of Casein Protein - 49/3.6/1.2/2.8 with water
3 Tbsp. Flax Seed Oil - 0/0/40.8/0
Total: 49g Protein / 3.6g Carbs / 41.2g Fat / 2.8g Sugar

1 scoop is plenty, WAYYYYYY too much fat here. Flax isn't even a good omega-3 source (contrary to popular belief) - i'd replace with more fish oil caps

Quote:

Originally Posted by pkme

Grand Total = 426.1g Protein / 171.6g Carbs / 126.3g Fat
Calories 2451 + 1149 = 3600 Cal

BMR+Activity+TEF: 3476 Cal

Do you really think you're going to cut at 3600 calories? I highly doubt it, I believe your caloric needs is way overblown here. The formulas almost always come out on the high side IMO. Your protein needs to come down - 426g is way too high and unnecessary. With your stats, 300g protein would be plenty - trust me. That would shave 125g/500 calories off right there. Your fat definitely needs to come down as well. I'd get it down to around 60g or so. That's another 600 calories shaved off. Now you have a cutting diet - and even 2500 calories might be high-ish.
08-16-2011, 10:00 AM
pkme

Quote:

Originally Posted by gbrice75

I'd go with a full spectrum BCAA/EAA supplement, not just glutamine..

do i really need a separate sup "b4 i run?". i will be getting heaps of BCAA/EAA in shakes threw out the day starting from my first meal.

Quote:

Originally Posted by gbrice75

Decent. Consider replacing the whey with a protein blend - whey, casein, egg, etc..

my whey/meal protein is a blend of Hydrolysed WPI, Whey Protein Isolate & Whey Protein Concerntrate. is that the same or should i really look into a "whey, casein, egg"?

Quote:

Originally Posted by gbrice75

Why so much fat in this meal? And from cheese of all sources? I'd drop the fat down to about 10g and drop the cheese all together or make it a minimal amount. Add 3x fish oil caps.

i started this diet build from LeanMeOut's How to Bulk & Rambo's How to Cut threds so i have no reasoning for the cheese. i will make the change! =)

Quote:

Originally Posted by gbrice75

Good meal - why the carbs here? Not saying it's wrong, just curious as to why they're placed here?.

no reason again i just saw LeanMeOut's carb/fat loading way and thought that would be a good thing to try.

Quote:

Originally Posted by gbrice75

I'd remove the carbs from meal 3 and add them here to fuel your workout. They'd make alot more sense here IMO.

ok!!

Quote:

Originally Posted by gbrice75

This is supposed to be a cutting diet, right? So why on earth would you purposely consume 50g of pure sugar? It's a rhetorical question, but the point is it's not a good idea IMO. I don't even like it on bulking diets, it certainly has no place here. I'd replace it with a slow burning complex carb source. Please don't bring up the PWO insulin spike; it's such a dated argument, and I believe the negatives of spiking insulin have shown to outweigh the (supposed) benefits
.

again i have no reasoning just saw LeanMeOut's was like that and i thought it was for a good reason. sounds like the stickyed diets may need an update. =)

Quote:

Originally Posted by gbrice75

Great meal, love this. Probably don't need the additional protein here, but no big deal.

right on!

Quote:

Originally Posted by gbrice75

I'd ditch the PB and add more fish oil caps. .

done.

Quote:

Originally Posted by gbrice75

1 scoop is plenty, WAYYYYYY too much fat here. Flax isn't even a good omega-3 source (contrary to popular belief) - i'd replace with more fish oil caps.

done.

Quote:

Originally Posted by gbrice75

Do you really think you're going to cut at 3600 calories? I highly doubt it, I believe your caloric needs is way overblown here. The formulas almost always come out on the high side IMO. Your protein needs to come down - 426g is way too high and unnecessary. With your stats, 300g protein would be plenty - trust me. That would shave 125g/500 calories off right there. Your fat definitely needs to come down as well. I'd get it down to around 60g or so. That's another 600 calories shaved off. Now you have a cutting diet - and even 2500 calories might be high-ish.

i have no idea! =). you must be right about the numbers i thought it was high my'self. ty very much for your time gbrice75 im just waking up to all this stuff so i need a bit more time and advice. im not in a rush for my first cycle. i will make all the edits to diet and post back up again and see how we go. cheers!
08-16-2011, 10:10 AM
gbrice75

Quote:

Originally Posted by pkme

do i really need a separate sup "b4 i run?". i will be getting heaps of BCAA/EAA in shakes threw out the day starting from my first meal.

Maybe so, but you're not eating a meal before the run, and it's first thing in the morning - i.e. you're essentially doing fasted cardio. I would personally always take a BCAA/EAA supp prior to any fasted activity.

Quote:

Originally Posted by pkme

my whey/meal protein is a blend of Hydrolysed WPI, Whey Protein Isolate & Whey Protein Concerntrate. is that the same or should i really look into a "whey, casein, egg"?

It's not the end of the world or a 'must', it's just what i'd personally prefer. You blend is still all whey. If you can easily make the change, I would. But don't sweat it.

Quote:

Originally Posted by pkme

i started this diet build from LeanMeOut's How to Bulk & Rambo's How to Cut threds so i have no reasoning for the cheese. i will make the change! =)

Understood. TBH, those threads are way outdated and we're in the process of updating them. Sorry for any confusion!

Quote:

Originally Posted by pkme

i have no idea! =). you must be right about the numbers i thought it was high my'self. ty very much for your time gbrice75 im just waking up to all this stuff so i need a bit more time and advice. im not in a rush for my first cycle. i will make all the edits to diet and post back up again and see how we go. cheers!

Great attitude bro, stay like this and you will go far! ;)

Looking forward to seeing your edited diet, good luck, keep us posted!
08-16-2011, 01:28 PM
pkme

ok let's try again !

*****Wake (BCAA/EAA, 10g Glutamine, 5g Vit C) then 45-50 min Fat Burning Jog (6)*****
Meal 1: (7am) Cod Liver Oil Caps
1 Scoop of Whey, Casein & Egg Blend Protein - 32.1/3.1/1.2 (0.6Sat)/1.8 with water
50g Oatmeal Rolled Grain - 2.5/11.3/1.7/0.2
74g Multigrain Bread - 6.7/34.8/2.2 (0.5Sat)/1.9
5g Vegemite - 1.3/0/0/0
1x Animal Pak - 6/4/0/0
Total: 48.6g Protein / 53.2g Carbs / 5.1g Fat / 3.9g Sugar
-------------------------------------------------------
Meal 2: (9am) Fish Oil Cap
100g Kangaroo Grilled - 22.1/0.3/1.3/0.1
100g Broccoli Raw - 3/7/0/2
Total: 25.1g Protein / 7.3g Carbs / 1.3g Fat / 0.1g Sugar
-------------------------------------------------------
Meal 3: (11am)
1 Scoop of Whey, Casein & Egg Blend Protein - 32.1/3.1/1.2 (0.6Sat)/1.8 with water
100g Chicken Breast Grilled Boneless Skinless - 17/2/0/0
100g Broccoli Raw - 3/7/0/2
Total: 52.1g Protein / 12.1g Carbs / 1.2g Fat / 3.8g Sugar
-------------------------------------------------------
Meal 4: (1pm) Tribulus, Creatine
2 Cans of Tuna - 35.2/0/0.8/0
100g Broccoli Raw - 3/7/0/2
2 Eggs Boiled (White Only) - 5.2/0/0/0
100g Brown Rice Long-Grain Steamed - 3/23/1 (0Sat)/0
Total: 46.4g Protein / 30g Carbs / 1.8g Fat / 2g Sugar

******************Workout for 1 hour (2pm)******************
Meal 5: (3pm) 5g Vit C, Creatine
2 Scoops Isolate Protein - 54/0.4/0.4/0.2 with water
74g Multigrain Bread - 6.7/34.8/2.2 (0.5Sat)/1.9
100g Sweet Potato Baked with Skin - 2/21/0/6
1x Animal Pak - 6/4/0/0
Total: 68.7g Protein / 60.2g Carbs / 2.6g Fat / 8.1g Sugar
-------------------------------------------------------
Meal 6: (4pm)
100g Chicken Breast Grilled Boneless Skinless - 17/2/0/0
100g Brown Rice Long-grain Steamed - 3/23/1 (0Sat)/0
Total: 20g Protein / 25g Carbs / 1g Fat / 0g Sugar
-------------------------------------------------------
Meal 7: (6pm) Fish Oil Cap
100g Broccoli Raw - 3/7/0/2
100g Fish (Mackerel) - 19/0/2/0
20g Mayonnaise Whole Egg - 1/2.3/16.4/2.2
Total: 23g Protein / 9.3g Carbs / 18.4g Fat / 4.2g Sugar
-------------------------------------------------------
Meal 8: (7pm then bed 30 min later) Fish Oil Cap
1 Scoops of Casein Protein - 24.5/1.8/0.6/1.4 with water
20g Mayonnaise Whole Egg - 1/2.3/16.4/2.2
Total: 25.5g Protein / 4.1g Carbs / 17g Fat / 3.6g Sugar

Grand Total = 309g Protein / 201g Carbs / 48g Fat
Calories 2040 + 432 = 2472
08-16-2011, 01:39 PM
gbrice75

Totals look much better. You have 90g carbs between your pre and pwo meals; i'd at least split the 45g each, if not reduce the PWO carbs - 60g is alot IMO considering it's later in the day, not to mention you have another (albeit smaller) carb meal after.

My vote - drop the PWO meal down to 30g and get your total carbs back down in the 170g arena.

Also don't like the fat amount in the last meal; if it were me, i'd have the fat more evenly distributed throughout the day or at least in the non-carb meals. Don't love the mayo either. Still don't see fish oil caps anywhere.

Overall, much better and I think this will bring about huge changes coupled with a solid training and cardio routine. I'm nit picky, but that's how we get diets tight. ;)
08-16-2011, 02:12 PM
pkme

*****Wake (BCAA/EAA, 10g Glutamine, 5g Vit C) then 45-50 min Fat Burning Jog (6am)*****
Meal 1: (7am) Cod Liver Oil Caps
1 Scoop of Whey, Casein & Egg Blend Protein - 32.1/3.1/1.2 (0.6Sat)/1.8 with water
50g Oatmeal Rolled Grain - 2.5/11.3/1.7/0.2
74g Multigrain Bread - 6.7/34.8/2.2 (0.5Sat)/1.9
5g Vegemite - 1.3/0/0/0
1x Animal Pak - 6/4/0/0
Total: 48.6g Protein / 53.2g Carbs / 5.1g Fat / 3.9g Sugar
-------------------------------------------------------
Meal 2: (9am) Fish Oil Cap
100g Kangaroo Grilled - 22.1/0.3/1.3/0.1
20g Mayonnaise Whole Egg - 1/2.3/16.4/2.2
100g Broccoli Raw - 3/7/0/2
Total: 26.1g Protein / 9.6g Carbs / 17.7g Fat / 2.3g Sugar
-------------------------------------------------------
Meal 3: (11am)
1 Scoop of Whey, Casein & Egg Blend Protein - 32.1/3.1/1.2 (0.6Sat)/1.8 with water
100g Chicken Breast Grilled Boneless Skinless - 17/2/0/0
100g Broccoli Raw - 3/7/0/2
Total: 52.1g Protein / 12.1g Carbs / 1.2g Fat / 3.8g Sugar
-------------------------------------------------------
Meal 4: (1pm) Tribulus, Creatine
2 Cans of Tuna - 35.2/0/0.8/0
100g Broccoli Raw - 3/7/0/2
2 Eggs Boiled (White Only) - 5.2/0/0/0
50g Brown Rice Long-Grain Steamed – 1.5/11.5/0.5 (0Sat)/0
Total: 44.9g Protein / 18.5g Carbs / 1.3g Fat / 2g Sugar

******************Workout for 1 hour (2pm)******************
Meal 5: (3pm) 5g Vit C, Creatine
2 Scoops Isolate Protein - 54/0.4/0.4/0.2 with water
100g Sweet Potato Baked with Skin - 2/21/0/6
1x Animal Pak - 6/4/0/0
Total: 62g Protein / 25.4g Carbs / 0.4g Fat / 6.2g Sugar
-------------------------------------------------------
Meal 6: (4pm)
100g Chicken Breast Grilled Boneless Skinless - 17/2/0/0
100g Brown Rice Long-grain Steamed - 3/23/1 (0Sat)/0
Total: 20g Protein / 25g Carbs / 1g Fat / 0g Sugar
-------------------------------------------------------
Meal 7: (6pm) Fish Oil Cap
100g Broccoli Raw - 3/7/0/2
100g Fish (Mackerel) - 19/0/2/0
20g Mayonnaise Whole Egg - 1/2.3/16.4/2.2
Total: 23g Protein / 9.3g Carbs / 18.4g Fat / 4.2g Sugar
-------------------------------------------------------
Meal 8: (7pm then bed 30 min later) Fish Oil Cap
1 Scoops of Casein Protein - 24.5/1.8/0.6/1.4 with water
Total: 24.5g Protein / 1.8g Carbs / 0.6g Fat / 1.4g Sugar

Grand Total = 301g Protein / 155g Carbs / 46g Fat
Calories 1824 + 414 = 2238

hows this ? =)
08-16-2011, 02:28 PM
gbrice75

lol so you're moving sh!t around now, eh? ;) Ok, u like the egg that much, I get it, lol!

I do like the totals MUCH better now. You can even add 2 fish oil caps every where you've already added 1 - i.e. your fat intake is at a good level for 2200 calories.

One thing though, and I apologize for not catching this earlier - i'd rather see more carbs in your pre/pwo meals than in your first meal. i.e. 25g in the first meal, and then maybe split that other 25 across pre and post - so each of those get around 35-40g total. Don't mean to drive you crazy, but i'm trying to focus the majority of carbs around your workout window, with a small serving in the am.
08-16-2011, 02:31 PM
SlimmerMe

Kangaroo? how does it taste? never had it before!

WELCOME!
08-16-2011, 03:08 PM
pkme

hi SlimmerMe! it taste great i reckon. it dose have it's own taste but yeh it's good. can't compair it to anything tho. taste nothing like chicken!!! thx for the welcome.

:haha: yeh gbrice75 i moved it cuz u didn't like it there! your not drivin me crazy bro, im lovin it and i really have to thank you heaps man, iou1

*******Wake (BCAA/EAA, 10g Glutamine, 5g Vit C) then 45-50 min Fat Burning Jog (6am)*******
Meal 1: (7am) 2x Cod Liver Oil Caps
1 Scoop of Whey, Casein & Egg Blend Protein - 32.1/3.1/1.2 (0.6Sat)/1.8 with water
50g Oatmeal Rolled Grain - 2.5/11.3/1.7/0.2
100g Broccoli Raw - 3/7/0/2
1x Animal Pak - 6/4/0/0
Total: 43.6g Protein / 25.4g Carbs / 2.9g Fat / 3g Sugar
-------------------------------------------------------
Meal 2: (9am) 2x Fish Oil Caps
100g Kangaroo Grilled - 22.1/0.3/1.3/0.1
20g Mayonnaise Whole Egg - 1/2.3/16.4/2.2
Total: 23.1g Protein / 2.6g Carbs / 17.7g Fat / 0.3g Sugar
-------------------------------------------------------
Meal 3: (11am)
1 Scoop of Whey, Casein & Egg Blend Protein - 32.1/3.1/1.2 (0.6Sat)/1.8 with water
100g Chicken Breast Grilled Boneless Skinless - 17/2/0/0
100g Broccoli Raw - 3/7/0/2
Total: 52.1g Protein / 12.1g Carbs / 1.2g Fat / 3.8g Sugar
-------------------------------------------------------
Meal 4: (1pm) Tribulus, Creatine
2 Cans of Tuna - 35.2/0/0.8/0
100g Broccoli Raw - 3/7/0/2
37g Multigrain Bread – 3.3/17.4/1.1/1.1
2 Eggs Boiled (White Only) - 5.2/0/0/0
50g Brown Rice Long-Grain Steamed - 1.5/11.5/0.5 (0Sat)/0
Total: 48.2g Protein / 35.9g Carbs / 2.4g Fat / 3.1g Sugar
***************************Workout for 1 hour (2pm)***************************
Meal 5: (3pm) 5g Vit C, Creatine
2 Scoops Isolate Protein - 54/0.4/0.4/0.2 with water
37g Multigrain Bread – 3.3/17.4/1.1/1.1
100g Sweet Potato Baked with Skin - 2/21/0/6
1x Animal Pak - 6/4/0/0
Total: 65.3g Protein / 42.8g Carbs / 1.5g Fat / 7.3g Sugar
-------------------------------------------------------
Meal 6: (4pm)
100g Chicken Breast Grilled Boneless Skinless - 17/2/0/0
100g Brown Rice Long-grain Steamed - 3/23/1 (0Sat)/0
Total: 20g Protein / 25g Carbs / 1g Fat / 0g Sugar
-------------------------------------------------------
Meal 7: (6pm) 2x Fish Oil Caps
100g Broccoli Raw - 3/7/0/2
100g Fish (Mackerel) - 19/0/2/0
20g Mayonnaise Whole Egg - 1/2.3/16.4/2.2
Total: 23g Protein / 9.3g Carbs / 18.4g Fat / 4.2g Sugar
-------------------------------------------------------
Meal 8: (7pm then bed 30 min later) 2x Fish Oil Caps
1 Scoops of Casein Protein - 24.5/1.8/0.6/1.4 with water
Total: 24.5g Protein / 1.8g Carbs / 0.6g Fat / 1.4g Sugar

Grand Total = 301g Protein / 155g Carbs / 46g Fat
Calories 1824 + 414 = 2238

must be good ok to go shopping now right? =)
08-16-2011, 06:01 PM
gbrice75

Your way better than you were - start here and monitor your progress weekly. We can always make adjustments from here.
08-16-2011, 11:58 PM
pkme

thx again gbrice75. i will take some pics and keep monitoring and will let u know how i went. cheers!
08-18-2011, 08:45 PM
pkme

hey gbrice75

over the last 24 hours i have bin doing i trial run and i have to make a fair few changes. some of my info was wrong like tuna cans and portion size's. when u get time please let me know if it still looks good. thx heaps m8.

*******Wake (BCAA/EAA, 10g Glutamine, 5g Vit C) then 45-50 min Fat Burning Jog (6am)*******
Meal 1: (7am) 2x Cod Liver Oil Caps
1 Scoop of Whey, Casein & Egg Blend Protein - 32.1/3.1/1.2 (0.6Sat)/1.8 with water
50g Oatmeal Rolled Grain - 2.5/11.3/1.7/0.2
1x Animal Pak - 6/4/0/0
Total: 40.6g Protein / 18.4g Carbs / 2.9g Fat / 2g Sugar
-------------------------------------------------------
Meal 2: (9am) 2x Fish Oil Caps
2 Cans of Tuna – 42/0/18.6/0
50g Broccoli Raw – 1.5/3.5/0/1
20g Mayonnaise Whole Egg Lite - 0/3.1/5.7/2.6
Total: 43.5g Protein / 6.6g Carbs / 24.3g Fat / 3.6g Sugar
-------------------------------------------------------
Meal 3: (11am)
1 Scoop of Whey, Casein & Egg Blend Protein - 32.1/3.1/1.2 (0.6Sat)/1.8 with water
100g Chicken Breast Grilled Boneless Skinless - 17/2/0/0
50g Broccoli Raw - 1.5/3.5/0/1
Total: 50.6g Protein / 8.6g Carbs / 1.2g Fat / 2.8g Sugar
-------------------------------------------------------
Meal 4: (1pm) Tribulus, Creatine
1 Scoop of Whey, Casein & Egg Blend Protein - 32.1/3.1/1.2 (0.6Sat)/1.8 with water
100g Kangaroo Grilled - 20/1.7/0.8/1
50g Broccoli Raw - 1.5/3.5/0/1
37g Multigrain Bread – 3.3/17.4/1.1/1.1
100g Brown Rice Long-Grain Steamed - 3.4/27.1/1/0.5
Total: 60.3g Protein / 52.8g Carbs / 4.1g Fat / 5.4g Sugar
***************************Workout for 1 hour (2pm)***************************
Meal 5: (3pm) 5g Vit C, Creatine
2 Scoops Isolate Protein - 54/0.4/0.4/0.2 with water
37g Multigrain Bread – 3.3/17.4/1.1/1.1
100g Sweet Potato Baked with Skin - 2/21/0/6
1x Animal Pak - 6/4/0/0
Total: 65.3g Protein / 42.8g Carbs / 1.5g Fat / 7.3g Sugar
-------------------------------------------------------
Meal 6: (4pm)
100g Chicken Breast Grilled Boneless Skinless - 17/2/0/0
100g Brown Rice Long-grain Steamed - 3.4/27.1/1/0.5
Total: 20g Protein / 25g Carbs / 1g Fat / 0.5g Sugar
-------------------------------------------------------
Meal 7: (6pm) 2x Fish Oil Caps
50g Broccoli Raw - 1.5/3.5/0/1
1 Tuna Can = 21/0/9.3/0
20g Mayonnaise Whole Egg Lite - 0/3.1/5.7/2.6
Total: 22.5g Protein / 6.6g Carbs / 15g Fat / 3.2g Sugar
-------------------------------------------------------
Meal 8: (7pm then bed 30 min later) 2x Fish Oil Caps
1 Scoops of Casein Protein - 24.5/1.8/0.6/1.4 with water
Total: 24.5g Protein / 1.8g Carbs / 0.6g Fat / 1.4g Sugar

Grand Total = 327g Protein / 163g Carbs / 54g Fat
Calories 1960 + 486 = 2446
08-21-2011, 11:17 PM
pkme

bump
08-22-2011, 09:54 AM
gbrice75

Looking MUCH better bro. A few thoughts:

I don't like how much fat is in meal 2. What kind of tuna is this - in oil? Can you go with 1 can in oil, the other in water? Too much in one meal IMO.

I'd try to get a bit more protein in meal 6 - you can 'rob' it from another higher protein meal so macros don't have to change.

I'd try to move the meal 7 fats to meal 8, or split it between the 2. Not a big deal though

Looking great bro, you need to run with this for a few weeks and keep us posted with progress!
08-22-2011, 08:57 PM
pkme

thx gbrice75,

the tuna can is Sirena (brand name) in the Puttanesca style 95g.
Ingredients: Tuna(65%), Tomatos (17%), Sunflower Seed Oil, Black Olives, Extra Virgin Olive Oil, Capers, Garlic, Chilli Powder, Spices (Parsley, Oregano), Water.

there is water and oils in this can. it says on the can as well that the nutritional information is a can (Drained). which is what i do before i eat it. in that can it says that it's less than 1g Saturated Fat. i had to change it to one anyways because i simply couldn't stomach two.

before i started this diet my diet looked like $h-t. i took a pic the day before i started testing this diet. since then i have followed the diet only as far as the food go's. i have not done the jog in the morning & work out. i have not done any supplements including protein powder. im waiting on tax return next week then i will get another year membership at gym & do a supplement order. only exercise i do atm is a nightly 15-20 min walk the dog. btw i have droped some of the food due to not going to the gym & cardio.

once my gym membership is sorted and got my sup's in then i will follow this diet to the T as it says. i will take another pic before i start it fully. after that i will start taking pics weekly & provide a quick basic run down of what i did in the gym. i will update this thred with all that stuff.

i didn't change Meal 7 fats because the Mayo really helps the meal go down and don't really want to try and eat 10g of mayo by itself.

Pic's before i started testing my diet: (relaxed)
http://img225.imageshack.us/img225/5745/b4diet2.th.jpg http://img88.imageshack.us/img88/6754/b4diet.th.jpg

*******Wake (BCAA/EAA, 10g Glutamine, 5g Vit C) then 45-50 min Fat Burning Jog (6am)*******

Meal 1: (7am) 2x Cod Liver Oil Caps
1 Scoop of Whey, Casein & Egg Blend Protein - 32.1/3.1/1.2 (0.6Sat)/1.8 in Oats
50g Oatmeal Rolled Grain - 6.4/28.3/4.4 (0.8Sat)/0.5 with Water
1x Animal Pak - 6/4/0/0
Total: 44.5g Protein / 35.4g Carbs / 5.6g Fat / 2.3g Sugar
-------------------------------------------------------
Meal 2: (9am) 2x Fish Oil Caps
1 Tuna Can - 21/0/9.3/0
50g Broccoli Raw - 1.5/3.5/0/1
20g Mayonnaise Whole Egg Lite - 0/3.1/5.7/2.6
Total: 22.5g Protein / 6.6g Carbs / 15g Fat / 3.6g Sugar
-------------------------------------------------------
Meal 3: (11am)
1 Scoop of Whey, Casein & Egg Blend Protein - 32.1/3.1/1.2 (0.6Sat)/1.8 with water
100g Chicken Breast Grilled Boneless Skinless - 17/2/0/0
50g Broccoli Raw - 1.5/3.5/0/1
Total: 50.6g Protein / 8.6g Carbs / 1.2g Fat / 2.8g Sugar
-------------------------------------------------------
Meal 4: (1pm) Tribulus, Creatine
1 Scoop of Whey, Casein & Egg Blend Protein - 32.1/3.1/1.2 (0.6Sat)/1.8 with water
100g Kangaroo Grilled - 20/1.7/0.8/1
50g Broccoli Raw - 1.5/3.5/0/1
37g Multigrain Bread - 3.3/17.4/1.1/1.1
100g Brown Rice Long-Grain Steamed - 3.4/27.1/1/0.5
Total: 60.3g Protein / 52.8g Carbs / 4.1g Fat / 5.4g Sugar

***************************Workout for 1 hour (2pm)***************************

Meal 5: (3pm) 5g Vit C, Creatine
2 Scoops Isolate Protein - 54/0.4/0.4/0.2 with water
37g Multigrain Bread - 3.3/17.4/1.1/1.1
100g Sweet Potato Baked with Skin - 2/21/0/6
1x Animal Pak - 6/4/0/0
Total: 65.3g Protein / 42.8g Carbs / 1.5g Fat / 7.3g Sugar
-------------------------------------------------------
Meal 6: (4pm)
100g Chicken Breast Grilled Boneless Skinless - 17/2/0/0
4 Egg Whites - 10.4/6/0/0
100g Brown Rice Long-grain Steamed - 3.4/27.1/1/0.5
Total: 30.8g Protein / 31g Carbs / 1g Fat / 0.5g Sugar
-------------------------------------------------------
Meal 7: (6pm) 2x Fish Oil Caps
50g Broccoli Raw - 1.5/3.5/0/1
1 Tuna Can - 21/0/9.3/0
20g Mayonnaise Whole Egg Lite - 0/3.1/5.7/2.6
Total: 22.5g Protein / 6.6g Carbs / 15g Fat / 3.2g Sugar
-------------------------------------------------------
Meal 8: (7pm then bed 30 min later) 2x Fish Oil Caps
1 Scoops of Casein Protein - 24.5/1.8/0.6/1.4 with water
Total: 24.5g Protein / 1.8g Carbs / 0.6g Fat / 1.4g Sugar

Grand Total = 321g Protein / 186g Carbs / 44g Fat - Calories 2028 + 396 = 2424

ok bro don't go ez on me. i don't care if i have to type this in 10,000 times, i want to get it right. what u reckon now! =)