Newbie! Critique My diet

[Neo22]

This was given to me by one the trainers at my gym. I have been on this diet for about 10 months now. I have been very consistent with it. I started out weight wise at 166lbs at 5 10'. Now I'm 189lbs. I haven't gained any size or weight in about 4 months though. If anyone could help me out it would be awesome.

Meal 1: 3 packs instant oatmeal. 2 scoops whey protein(optimum). 20oz water

Meal 2: 2 scoops whey protein(optimum). 20oz water

Meal 3: 2 Grilled Chicken Breasts, 1 cup brown rice.

Workout

Meal 4PWO) 40g dextrose/40g optimum whey. 20oz water

Meal 5: Lean Steak, Sweet Potato 20oz water

Meal 6: 1 scoop whey protein. 20oz water

Meal 7: I have been using 2 scoops micellan protein.(its a casein protein) 20oz water

I have about 140oz of water a day if not a little more. I'm looking to gain size.

[Elliot]

This was given to me by one the trainers at my gym. I have been on this diet for about 10 months now. I have been very consistent with it. I started out weight wise at 166lbs at 5 10'. Now I'm 189lbs. I haven't gained any size or weight in about 4 months though. If anyone could help me out it would be awesome.

Meal 1: 3 packs instant oatmeal. 2 scoops whey protein(optimum). 20oz water

Good.. If your doing morning cardio dick the oatmeal and put some fat there.. also old fashion is usualy less processed then instant..

Meal 2: 2 scoops whey protein(optimum). 20oz water

Add some fat here.. tbsp of olive/flax/fish oil is fine..

Meal 3: 2 Grilled Chicken Breasts, 1 cup brown rice.

dave the brown rice for ppwo meal..

Workout

Meal 4PWO) 40g dextrose/40g optimum whey. 20oz water

this is a little bit sketchy.. some say 2:1 but i dont think you need that much sugar to trigger a insulin response..

Meal 5: Lean Steak, Sweet Potato 20oz water

sounds good..

Meal 6: 1 scoop whey protein. 20oz water

need more solid food with some fat but shakes are okay.. just add some fat..

Meal 7: I have been using 2 scoops micellan protein.(its a casein protein) 20oz water

also need fat..

above...

[jerzeysauce]

IMO...it sounds like your eating to clean.

i would eat a wider variety of foods that are going to take longer to breakdown in your body. a few things i've tried which have always worked for me are......

1. Chunky Peanut Butter and Jelly on Toasted whole wheat bread with a protein shake.

2. Whole wheat pasta with either lean ground beef or 2 cans of tuna.

3. 8 eggs fried with 4 pieces of whole wheat bread.

now that you weigh more than when you originally started, you'll most likely need more calories to keep gaining. the same diet isn't going to do it anymore.

[Elliot]

IMO...it sounds like your eating to clean.

i would eat a wider variety of foods that are going to take longer to breakdown in your body. a few things i've tried which have always worked for me are......

1. Chunky Peanut Butter and Jelly on Toasted whole wheat bread with a protein shake.

2. Whole wheat pasta with either lean ground beef or 2 cans of tuna.

3. 8 eggs fried with 4 pieces of whole wheat bread.

now that you weigh more than when you originally started, you'll most likely need more calories to keep gaining. the same diet isn't going to do it anymore.

[slizzut]

i second that

[bad_man]

i second that

I'll third it.

[SwoleCat]

I'll third it.

That's so ridiculous, I'll personally 4th and 5th it.

~SC~

[LeanMeOut]

IMO...it sounds like your eating to clean.

i would eat a wider variety of foods that are going to take longer to breakdown in your body. a few things i've tried which have always worked for me are......

1. Chunky Peanut Butter and Jelly on Toasted whole wheat bread with a protein shake.

2. Whole wheat pasta with either lean ground beef or 2 cans of tuna.

3. 8 eggs fried with 4 pieces of whole wheat bread.

now that you weigh more than when you originally started, you'll most likely need more calories to keep gaining. the same diet isn't going to do it anymore.

WTF???? Nice first post Newbie


<<LMO>>

[brian11]

WTF???? Nice first post Newbie


<<LMO>>

LMAO

you guys crack me up

-B-

P.S. speaking of crack....jersey might be dabbing into some

[Hypertrophy]

Do you know how many Kcal you need or an approximation? You have gained 23 pounds in 10 months, that almost 2.5 pounds per month, I wouldn't complain. However, this is common sense, when you add weight, your caloric needs go up. Do the Harris Benedict Formula that someone posted and see where you are at to start with. Shock your body and go into a cutting phase then transition back to bulking, then different stimilus could provoke some wanted changes.

[Neo22]

Do you know how many Kcal you need or an approximation? You have gained 23 pounds in 10 months, that almost 2.5 pounds per month, I wouldn't complain. However, this is common sense, when you add weight, your caloric needs go up. Do the Harris Benedict Formula that someone posted and see where you are at to start with. Shock your body and go into a cutting phase then transition back to bulking, then different stimilus could provoke some wanted changes.

I have no idea. Where do i find this so called formula. And to the other guys instead of 2nd and 3rding everything, could you help a brotha out??

[Elliot]

I have no idea. Where do i find this so called formula. And to the other guys instead of 2nd and 3rding everything, could you help a brotha out??

the guy had no idea.. what he was talking about i put up a thread with the harriss thing magine in it..

[slizzut]

That's so ridiculous, I'll personally 4th and 5th it.

~SC~

[pvgirl08]

You need to eat more food. Real food. HOw many pro shakes you drink a day? Try tuna, turkey, salmon, nuts, etc to get more real protein in. Also you need more healthy fats in your diet. Fish and flax seed oil and nuts (almonds are yummy)would be very beneficial to add to your diet. And buying the cannister of quick oats is a ton cheaper than buying the packets. Try that out. Save some money!

[Neo22]

You need to eat more food. Real food. HOw many pro shakes you drink a day? Try tuna, turkey, salmon, nuts, etc to get more real protein in. Also you need more healthy fats in your diet. Fish and flax seed oil and nuts (almonds are yummy)would be very beneficial to add to your diet. And buying the cannister of quick oats is a ton cheaper than buying the packets. Try that out. Save some money!

I'd say in a given day I have 4 shakes a day. Then three regular food meals. What kind of almonds/nuts do I need to be looking for?

[dalcowbag]

I'd say in a given day I have 4 shakes a day. Then three regular food meals. What kind of almonds/nuts do I need to be looking for?

what kind of almonds??? just almonds man, there no special kind.

also, every was kinda joking around b/c elliot hit the nail on the head. he had some great advice, and i second that on the more real food. and DEF more fat

-DCB-

[Elliot]

what kind of almonds??? just almonds man, there no special kind.

also, every was kinda joking around b/c elliot hit the nail on the head. he had some great advice, and i second that on the more real food. and DEF more fat

-DCB-

thank ya kindly.. however there are diffrent type of almonds.. salted, roasted, honey roasted.. etc.. btw how do you possibly stay full on on 4 shakes a day..?!

[SwoleCat]

Liquid meals should never outnumber solid food meals.

~SC~

[OSTIE]

Liquid meals should never outnumber solid food meals.

~SC~

I try to follow the same theory while takin dumps... more solid ones than liquid ones. Sometimes Im just not successful.

-ost

BTW, I sometimes do not know where my mind takes me.

[LeanMeOut]

I try to follow the same theory while takin dumps... more solid ones than liquid ones. Sometimes Im just not successful.

-ost

BTW, I sometimes do not know where my mind takes me.

Never a dull topic on this forum



<<LMO>>

[Neo22]

what kind of almonds??? just almonds man, there no special kind.

also, every was kinda joking around b/c elliot hit the nail on the head. he had some great advice, and i second that on the more real food. and DEF more fat

-DCB-

Oh my bad I didn't understand the sarcasm I guess.

[Neo22]

thank ya kindly.. however there are diffrent type of almonds.. salted, roasted, honey roasted.. etc.. btw how do you possibly stay full on on 4 shakes a day..?!

I find it very hard to stay full from shakes. I dont know if I need to change up this plan food wise or what. Should I still keep the before bed shake? After my dinner should i substitute one shake with a turkey sandwich? So almonds are not going to make me gain fat weight are they?

[PrairieDawg]

I try to follow the same theory while takin dumps... more solid ones than liquid ones. Sometimes Im just not successful.

-ost

BTW, I sometimes do not know where my mind takes me.

[PrairieDawg]

I find it very hard to stay full from shakes. I dont know if I need to change up this plan food wise or what. Should I still keep the before bed shake? After my dinner should i substitute one shake with a turkey sandwich? So almonds are not going to make me gain fat weight are they?

in my opinon you should only take shakes where you cant get food in. for instance I only take shakes pwo and before bed. animal protein is way better than any whey protein

[Elliot]

I find it very hard to stay full from shakes. I dont know if I need to change up this plan food wise or what. Should I still keep the before bed shake? After my dinner should i substitute one shake with a turkey sandwich? So almonds are not going to make me gain fat weight are they?

Yeah shakes arn't that great.. sandwich.. eggh i would say no.. turkey and some cheese roll it and bam.. try alpine spice swiss cheese low carb low fat.. makes great turkey and cheese rolls.. and no almonds arnt goingto make you fat..

[YoungGuns20]

Just eat like a badger and pray hard that you turn into something like SwoleCat = Man/Monster

[Neo22]

Yeah shakes arn't that great.. sandwich.. eggh i would say no.. turkey and some cheese roll it and bam.. try alpine spice swiss cheese low carb low fat.. makes great turkey and cheese rolls.. and no almonds arnt goingto make you fat..

With turkey you are not meaning the deli slices are you? You are talking about actual turkey breasts?

[Elliot]

With turkey you are not meaning the deli slices are you? You are talking about actual turkey breasts?

Well i used to get like quater lb of turkey breast along with a quater lb of that cheese and just eat it druing my lunch breaks when i didnt bring lunch.. i have the nurtition data for them if you want..

[Neo22]

Well i used to get like quater lb of turkey breast along with a quater lb of that cheese and just eat it druing my lunch breaks when i didnt bring lunch.. i have the nurtition data for them if you want..

Yes I would definetly like those!!

Thanks

[Elliot]

Yes I would definetly like those!!

Thanks

no prob..

[brian11]

I just bought some almonds at the store yesterday and boy are they bland. oh well.

When are the best times to get EFA's? After cardio and when else should i be getting my fat?

-B-

[OSTIE]

I just bought some almonds at the store yesterday and boy are they bland. oh well.

When are the best times to get EFA's? After cardio and when else should i be getting my fat?

-B-

If your cutting, then every meal except PWO and PPWO

[brian11]

preciate it

-B-

[brian11]

one more thing....what is PPWO, haha. I know what post workout is, but is that post post workout.

-B-

[OSTIE]

one more thing....what is PPWO, haha. I know what post workout is, but is that post post workout.

-B-

Its the first meal after your PWO nutrition. It should consist of protein w/ a complex carb

[brian11]

cool, so it actually is the post post workout meal

-B-

[slizzut]

cool, so it actually is the post post workout meal

-B-

correct.. if you haven't posted your diet yet brian, we will critique it for you

[brian11]

Well I am still gathering info to create my diet, starting next week i should have it set a little better. I will post it then to get critiques....

-B-

[slizzut]

heres my diet that i've been on for about 4-5 weeks now, body fat has dropped from 14-15% to about 9-10%


AM Cardio 45 mins

m1: 2 Tbsp Natty PB, 1 Chicken Breast
m2: 1 oz Almonds, 1 Chicken breast
m3: 2 Scoops ON Whey Prot, 1 tbsp flax
-Workout-
PWO: 2 Scoops ON Whey, 80g Dex
m5: Either Lean Steak or Chicken, 1/2 Cup Brown Rice, Spinach
m6: 2 Scoops Whey, 1 Tbsp Flax

[Neo22]

heres my diet that i've been on for about 4-5 weeks now, body fat has dropped from 14-15% to about 9-10%


AM Cardio 45 mins

m1: 2 Tbsp Natty PB, 1 Chicken Breast
m2: 1 oz Almonds, 1 Chicken breast
m3: 2 Scoops ON Whey Prot, 1 tbsp flax
-Workout-
PWO: 2 Scoops ON Whey, 80g Dex
m5: Either Lean Steak or Chicken, 1/2 Cup Brown Rice, Spinach
m6: 2 Scoops Whey, 1 Tbsp Flax

How may pounds have you lost?