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Diet Advice, taking my first step in the right direction
Hey everyone,
This is my first post in the diet section and by far overdue. I am only 22 and have done previous AAS when I was 21 and multiple prohormones since I was 18. I realize doing those things was not in my best interest now. This is a step in the right direction for me as I try to get my diet on track, which is the basis for any way to make gains.
Some details about myself.
Age: 22
Height: 6'0
Weight: 208
Approx BF%: 14%??
Serious Lifting Exp: 5yrs
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Now although I may not have a specific diet I do eat healthy. No fast food, no shitty food and I do regular many good means that would pass in any diet. But I do not have a strict regiment I follow and my diet is very sporadic. I have grabbed a diet from the first sticky in this sub-forum. I will post this diet in here for quick referencing. I am going to reference in bold some immediate thoughts I have about each meal. My work schedule is also very crazy sometimes and I wind up working graveyard shifts when the day before I did Day shift which really messes with your system. This also makes for a lot of inconsistency to my timing and what I am eating. Is this a good diet to get started on and tweaks or suggestions?
Meal 1: Pro/Carb
8 Egg Whites, 1 Scoop Of Whey Protein, 1 cup oatmeal
50g protein / 54g carbs / 5g fat
I eat something very similiar to this every morning. Although I do not think I have 8 eggs and I add ketchup to them.
Meal 2: Pro/Fat
Lean Ground Beef, ¼ cup swiss cheese, green veggies
55g protein / 2g carbs / 20g fat
With just the plain ground beef I feel like I would want to douse it in ketchup or something for seasoning. I buy those steam-able bags of broccoli, peas, green beans from the food store already.
Meal 3: Pro/Carb
Chicken Breast, 1 and a half cup Brown Rice
55g protein / 64g carbs / 3g Fat
**Disclaimer: Meal 3 can be a pro/fat meal if you are ultra sensitive to carb intake.
Would rotisserie chicken be okay? I would also like to add salt and pepper to the rice.
Meal 4: Pro/Fat
2 Cans of Tuna, 1 Tbsp Full Fat Mayonnaise, Veggies
60g protein / 2g carbs / 13g Fat
This one would be easy
Workout
Meal 5: PWO Nutrition
2 Scoops Whey Protein / 80g of Dextrose
40g protein / 80g carbs / 0g fat
I currently take a PWO shake extremely similar to this. Just with about 30-40g of dextrose
Meal 6: PPWO
Boneless Skinless Chicken Breast, ½ cup Brown Rice (Measured Uncooked)
50g protein / 70g carbs / 3g fat
Now this is where I know I would start to struggle. After my PWO shake I am always full for like 2 hours after the gym/drinking it. Is it bad to wait that long before eating again PWO?
Meal 7: Pro/Fat
Lean Protein of your choice, 2 Tbsp Natural Peanut Butter
50g protein / 5g carbs / 18g fat
Assuming my schedule is normal I would be eating this meal very late I think by the time I would be able to get it down maybe 9-10pm.
Meal 8: Before Bed
3 Scoops of Whey Protein, 1.5 Tbsp. Flax Seed Oil
60g protein / 3g carbs / 21g Fat
I have two scoops of casein protein before bed now and two gelcaps of flaxseed
That turns into approximately 420 grams protein, 250 grams Carbs, and 83 grams of fat. This is roughly 3500 calories
*Reminder: This is a PRIMER. It’s not mean to be comprehensive. Everyone is different, to find out what works for your body takes trial and error.
Thank you for all advice and suggestions. Now off to the workout section to get some thoughts on my current routine.
