The Perfect Diet (no, not really)

[ascendant]

Here's what I got going on right now:

Meal 1) 2 cups skim milk + 1 scoop dymatize whey protein, 1 kashi bar, 2 chocolate rice bars

Meal 2) water w/ 4 scoops cytogainer

Meal 3) 1/2lb boarshead low-sodium ham cold cuts, bag of chips (ones very low in saturated fat and organic)

Meal 4) (PWO) 4 scoops cytogainer in water, 16oz coca-cola

Meal 5) (PPWO) Meat (fish, shrimp, red meat, chicken, etc) w/ pasta, rice, or potatoes

Meal 6) 4 egg whites n 1 whole egg tossed in a spinach and mixed greens salad w/ 2 tbs vinaigrette dressing, small veggie portion (raw or juiced)

Meal 7) (bedtime) 2 cups skim milk + 1 scoop dymatize whey protein

now, before the critiquing begins, i know meal number two (the shake) would be better off as a solid meal. however, at that time of day, i simply need something that i can have on the go and don't have time to eat a solid meal. i use cytogainer cause it seems to be a fairly high-quality gainer, so it's the best i have to work with as far as i've seen so far.

i also know the chips in meal 3 aren't the greatest call for a bb. however, the kind i get are the kind you'd find in a health food store. they have practically no saturated fat. the carbs and fats in the same meal may be a bad call, but this is right before my workout and i would hope to burn a decent amount of it off in the workout. i also know some people may suggest turkey instead of ham. however, from my research, the nutritional value seems to be about the same and i just have a hard time taking down 1/2lb of turkey breast cold cuts.

as far as the soda for the pwo, this is something i had heard about from jay cutler. your body is obviously craving sugars at the end of a workout, and you want to replenish them as fast as possible. the soda's carbonation actually increases it's absorption, making it horrible normally but optimal for blood-sugar replenishment after a workout. not sure about the caffeine after the workout, and thinking of switching to something caffeine free. what you guys think?

anyway, know the diet isn't the greatest, but it's working for me. making great gains and keeping the bf down in the process. plus, this diet helps me keep my sanity to an extent as there is actually some things i eat in it that i enjoy. when i start cutting up again, that'll be another story...

[SwoleCat]

Well, if it's working for you then that's great.

I won't suggest any alterations, as there would be an entire list of things to change/re-org/etc.......


~SC~

[mwolffey]

id get fat as hell on your diet...that looks like my cheat day

[perfectbeast2001]

Meal 3) 1/2lb boarshead low-sodium ham cold cuts, bag of chips (ones very low in saturated fat and organic)

I dont think even my cheat day would have that in it. a bit of extra oats and dried fruit is my naughty snacking!!

[lucabratzi]

i would die on that meal plan....u look pretty big in ur avy so i guess its workin, but the first time u eat carbs from a solid food is meal 5, i know that cytogainer has carbs in it, but u need carbs from solid foods, u cant depend on so many shakes....u should atleast have a real breakfast in the morning instead of the shake...

[ascendant]

Well, if it's working for you then that's great.

I won't suggest any alterations, as there would be an entire list of things to change/re-org/etc.......


~SC~

well hey swole, if you ever got the time, i'm open to suggestions. this is just temp for me anyway till i got time to improve on it.

[ascendant]

i would die on that meal plan....u look pretty big in ur avy so i guess its workin, but the first time u eat carbs from a solid food is meal 5, i know that cytogainer has carbs in it, but u need carbs from solid foods, u cant depend on so many shakes....u should atleast have a real breakfast in the morning instead of the shake...

in the morning, the only liquid part of the meal is my proteins. i have the solid carbs from the granola and rice bars. i don't have time in the mornings to cook, but if you have an idea of something better that doesn't need cooking, i'm open to suggestions.

anyway, the bars i'm eating are pretty low in sugars and from the source of the carbs, i would imagine have a fairly low GI.

the carbs in the cytogainer are supposedly low GI as well, but i have to get a hold of them and find out exactly how "low" they really are.

the chips i have aren't really that bad. they're the kind you'd find in a health food store. very low saturated fat, minimal processing, no preservatives, etc. i'm thinking of changing to rice for that meal, but i'd also need something with some fat for it as well considering i don't take in much fat in my diet right now.

i know this meal isn't the greatest like i already stated and i'm completely open to suggestions. just trying to point out that i do have reasoning behind much of my meals and that it is a work in progress. i am trying, but i'm also juggling a million other things, and it's rough finding replacements that i don't have to take a ton of time cooking then cleaning dishes, etc, cause i just don't have time for it in my life right now. as it is, i can barely fit in my meals and working out, let alone more time to prepare food.

so on that note, if anyone knows of any foods that don't require all that extra work that might be good replacements for what i'm currently using, please feel free to give suggestions. just try to make sure that the micros will be able to be kept proportionate in the meals (proteins, carbs, and fats). thanks again guys.

[1buffsob]

If you're not afraid of the microwave, oats and potatoes are great. My primary carb sources in any diet.

1buffsob

[lucabratzi]

if i was u i would just make a shit load of grilled chicken/bbq chicken...tuna salad, egg salad, chicken salad...and have it ready so u can just make 2 quick sandwiches...im guessin ur bulking?...just make a shitload of food and use that for the next 5 days or as long as u can...

[ascendant]

alright, decided to change the chips in meal #3 to red potatoes w/ 2 tbs olive oil and seasoning. that should make meal #3 decent now.

as far as meal #1, don't have the exact GI for the rice bars and kashi, but from the research i've done on their ingredients, it seems as if it's pretty low. so, meal #1 doesn't seem to have any serious issues.

waiting to hear back from cytosport on the GI of their cytogainer. it claims to be "low dextrose equivalent", but who the hell knows what that means? anyway, if that turns out to be too high on the GI, gonna see what i can do for meal #2. if it's fairly low, seems like it should be ok.

well, just figured i'd update on what i got going on right now. i'm still working on it guys. thanks for all the help so far.

[spittin' 'n cussin']

r u a 12 yr old girl trying to cut up?

[ascendant]

r u a 12 yr old girl trying to cut up?

no, actually i'm only 10. can't you tell from my avy that i'm not 12 yet? by the way, where's your pic?

seriously though, what's the prob?

oh, i think you're the same guy that recently got banned from another site for remarks like this, lol.

[spittin' 'n cussin']

remarks like this huh? i was simply saying youre not eating enough. if ur not a girl then dont take offense so quickly, hoss.

milk, shakes, veggies, and cold cuts? come on bro u can do better than that.

other forums like this one are full of divas who get upset about being called a 12 yr old girl, so no i probably wouldnt last too long at another. obviously the guys here dont require a smiley for every response.
peace

[Mizfit]

other forums like this one are full of divas who get upset about being called a 12 yr old girl, so no i probably wouldnt last too long at another. obviously the guys here dont require a smiley for every response.
peace

[ascendant]

remarks like this huh? i was simply saying youre not eating enough. if ur not a girl then dont take offense so quickly, hoss.

milk, shakes, veggies, and cold cuts? come on bro u can do better than that.

other forums like this one are full of divas who get upset about being called a 12 yr old girl, so no i probably wouldnt last too long at another. obviously the guys here dont require a smiley for every response.
peace

just bustin your chops. i did seriously get someone else who was an "american psycho" fan get booted from another site and seriously thought it may have been you, as your comments are very similar to the other persons as well.

anyway, you may have missed the changes i made later in this thread to my diet. like i had said, it is a work in progress.

i only take in milk 2 times a day, and one of those is right before bed for the casein protein throughout the night. the other is for in the morning along with my breakfast bars cause i'm on the go. altogether, i have 4 cups of milk/day, and considering it's skim milk, seems all good.

only have two shakes, of which one is PWO which is a given, the other i don't have much of a choice cause i'm on my feet at the time and regretfully can't eat a solid meal. i'm trying to find a better shake though with a lower GI.

the cold cuts are boarshead, so they don't have nitrates and the like and are low sodium. i know fresh is preferred, but at this point i just don't have the extra time to cook up some fresh meat.

finally, only veggies i have is my second to last meal of the day, and i use veggies cause i take in a decent amount of fats with the dressing i add to it. a high carb and high fat meal that soon before bed would just be a bad call IMO.

as far as not getting enough calories, right now i'm only weighing in at 185 and am still catching up to where i should be after my long layoff, so if i brought my calories up any higher, i'd be adding a lot of bf as well. right now, my calories are at about 4400, and they're plenty enough to be giving me great gains.

like i said, this is all a work in progress, and am looking for any and all advice on things i can work on that i can actually do with my tight schedule right now.

[IBdmfkr]

WAY too many supps and junk food.. Like SC said, I'd have to trash the whole thing and start from scratch.. Don't like it.

What is your calorie intake/day and macros?
Have you added these up and figured it out per day so you can stay consistant?

If not I'd suggest you do that first and then start altering the diet in a better direction.

[WEBB]

8 egg whites in the micro take 5 minutes, and 2 minutes for 3/4 cup of quick oats...if you dont have 7 minutes to make breakfast which is the most important meal of the day, outta solid food get up earlier.... glad to see ya losing the junk...also lose the skim milka nd deal wit hyour shakes with water...ya need more solids, and less bars and shakes...i understand time is a factor, so do what i do....peel and chop and boil 7 sweet potatoes and the portion them out into tupperware....you can also safelycook 20 chicken breast and leave them in the fridge for 6 days....pre cooking is the key when time is a factor...

[spittin' 'n cussin']

8 egg whites in the micro take 5 minutes, and 2 minutes for 3/4 cup of quick oats...if you dont have 7 minutes to make breakfast which is the most important meal of the day, outta solid food get up earlier.... glad to see ya losing the junk...also lose the skim milka nd deal wit hyour shakes with water...ya need more solids, and less bars and shakes...i understand time is a factor, so do what i do....peel and chop and boil 7 sweet potatoes and the portion them out into tupperware....you can also safelycook 20 chicken breast and leave them in the fridge for 6 days....pre cooking is the key when time is a factor...

how do you cook eggs in the microwave? in the shell, like hard boiled?

also, how long do u boil sweet potatoes and do u eat them solid or mash em up?

i do the same with meat, just got done with 10 breasts and 8 big burgers. should last a couple days...

[Mizfit]

how do you cook eggs in the microwave? in the shell, like hard boiled?

you can't do that.. i think it would explode..

I always eat them scrambled in the microwave

[spittin' 'n cussin']

so how do u scramble them?

[ascendant]

8 egg whites in the micro take 5 minutes, and 2 minutes for 3/4 cup of quick oats...if you dont have 7 minutes to make breakfast which is the most important meal of the day, outta solid food get up earlier.... glad to see ya losing the junk...also lose the skim milka nd deal wit hyour shakes with water...ya need more solids, and less bars and shakes...i understand time is a factor, so do what i do....peel and chop and boil 7 sweet potatoes and the portion them out into tupperware....you can also safelycook 20 chicken breast and leave them in the fridge for 6 days....pre cooking is the key when time is a factor...

just wondering what's wrong with the breakfast i do now? the milk is casein protein, which gets digested slowly. the whey protein i add to it is fast digesting to get me started in the morning. the kashi bar is all natural, low in sugars, and from the ingredients seems to be very low GI. the rice bars i eat are made of brown rice and because of that should be low GI as well.

problem with me in the mornings is i don't have much of an appetite. if i try to eat certain foods that early, especially any kind of oatmeal, they make me really nauseous. don't know why, but always have. also, eating too much in the morning makes me nauseous, hence why i always went with the whey protein and milk combo for my protein in the mornings so i can eat more solid carbs without the nausea.

i am however looking into doing whey protein and oats in meal 2 instead of the cytogainer. found out despite their misleading claims on their containers, cytogainer is a pretty high GI food. so even though it'll still be a shake, whey protein and oats should be a far better choice than that cytogainer.

i really do appreciate the help, and i am integrating some of your advice into my routine, just switching things around a bit to fit my time schedule better. still working on it, but hopefully by the end of the weekend, i'll have it together and will repost a revamped diet. have to experiment and see what i can and can't do. again though, thanks a lot for your help and it has definitely helped me a lot.

[WEBB]

i buy a around 48 litres of eggwhites a month from a local restaurant 1 litre will last 2 days. just measure 1 cup and put them in a bowl, but Pam the bowl, and nuke them for 5-6 minutes....

Sweet potatoes are peeled chopped into small pieces and boiled for 30-40minutes. i dont mash them but you can....

I actuall cook close to 40 breast every sunday or so and i have 3-4 tupperware containers full....

Ascendant....there is nothing really wrong with your breakfast i just prefer solid food as opposed to bars and shakes, i know bars are solid food, but you know what i mean....also i just dont use milk ever, not cutting and not bulking unless i absolutely need it, and i never do....but if food makes ya nauseas in the morning that will limit what you can and will eat, so do what ever doesnt make ya feel like crap...like i said if time is a facto precooking a lot of your food and storing it in the fridge will save hours of your time....