Few easy questions

[G0tMudd]

Hey I got just a few simple questions. I know this is the “base/starter” diet idea from the post at http://forums.steroid.com/showthread.php?t=113010 credit has now been given .

Questions :
1) Meal 2 Lean Ground Beef – How much of a cut? Could I change out this meat for 1 ½ can tuna with 15 ml of flax seed oil? What Green veggies are the best? Would just a mixed bag of frozen veggies be ok?

2) Meal 3 Once again how big of a cut of chicken breast? Skin or no skin?

3) Meal 5 Did some research on Dextrose, seems like it is just a powered for perforce? Can this be bought at an everyday like grocery store? What else can be used instead of this?

4) Anything else that I might want to change/sub out I’m open to any ideas for this will be my first planed out strict diet.

My states
17, at age 16 I weighed 98 pounds at 5’8 I got sick of being a stick so I started lifting and eating a lot. I’m now 17 at 5’11 171 pounds. I’m looking to cut down about 2-3% body fat I’m sitting at around 13-15% but still put on some more size. I’m looking forward to doing my first planed out and strict diet plan. My gains have been amazing with lots of help from people at my gym but I have started to peak out and a good/strict diet is the only thing that will get me rocking again.

Meal 1: Pro/Carb

6 Egg Whites, 1 Scoop Of Whey Protein, 1 cup oatmeal

50g protein / 54g carbs / 5g fat



Meal 2: Pro/Fat

Lean Ground Beef, ¼ cup swiss cheese, green veggies

55g protein / 2g carbs / 20g fat



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.


Meal 4: Pro/Fat

2 Cans of Tuna, 1 Tbsp Full Fat Mayonnaise, Veggies

60g protein / 2g carbs / 13g Fat



Workout


Meal 5: PWO Nutrition

2 Scoops Whey Protein / 80g of Dextrose

40g protein / 80g carbs / 0g fat



Meal 6: PPWO

Boneless Skinless Chicken Breast, ½ cup Brown Rice (Measured Uncooked)

50g protein / 70g carbs / 3g fat



Meal 7: Pro/Fat

Lean Protein of your choice, 2 Tbsp Natural Peanut Butter
50g protein / 5g carbs / 18g fat



Meal 8: Before Bed

3 Scoops of Whey Protein, 1.5 Tbsp. Flax Seed Oil

60g protein / 3g carbs / 21g Fat


That turns into approximately 420 grams protein, 250 grams Carbs, and 83 grams of fat. This is roughly 3200 calories

[novastepp]

well bud, you aren't supposed to be posting if you're under 18 so i'll give you a lil info while you're still here. switch meals 3 & 4. might as well have the carbs before your workout. dextrose can be substitued by any carb source. maybe try a cup of oats with a cup of milk. at your size i would take your protein down to around 300g and go for 200g of carbs. that will put you at a more suitable caloric level. vegetables i use are broccoli, asparagus, and bell peppers. trhe amount of meat you need is in correspondense with your caloric needs. so if 4oz of chicken breast is say 20g of protein and you need 30, then 6 oz is what you're looking for... do the math. i hope this helps.

[G0tMudd]

Ah, easy brake down thanks for the responce.

Few more questions,
1) What would best to take/cut out to get down to the 300g of protein and 200g of carbs?
(As for the cup of milk, what kind of milk? 2% 1% whole or skym)

2) What else can be changed to better fit my size?

[novastepp]

one can of tuna in that meal, and lower the amount of protein before bed. and make that a whole protein source.

maybe just a half cup of oats in the morning and just one of possibly a half cup of rice in the evening in that respected meal.