my diet-critique needed plz

[mholla]

I'm 6'3'', 210lbs., 13% bf and 25 yo. About to start my 1st cycle in a month or so (test e/eq). I'm looking for lean gains. times are approx.
-------------------------Cal Fat Carbs Pro
Upon waking(approx. 9:30am)
whey protein (1.75 scoops) 210 2 6 40
orange juice (12oz) 220 0 58 2

Breakfast(approx. 10.30am)
6 eggs (3 whole, 3 whites) 339 13.5 3 30
olive oil (2 tbsp) 220 28 0 0
skim milk (12oz) 132 0 16 12
oatmeal [steel cut oats] (1/2 cup raw)300 5 54 10

Lunch(approx. 1:00pm)
Peanut butter (4 tbsp) 380 32 14 16
Whole wheat (2 slices) 200 3 40 10

snack(approx. 4:00pm)
chicken breast(4oz) 140 3 0 27
banana 105 0 27 1

Pre-work out(approx. 5:30pm)
whey protein (1.5 scoop) 180 1.5 4.5 36

Post-work out(approx. 7:30pm)
whey protein (1.5 scoop) 180 1.5 4.5 36
casein protein (0.5 scoop) 60 0.5 2 12.5
Gatorade powder (3 scoop) 200 0 56 0

Dinner(approx. 9:00pm)
Chicken breast (8oz) 280 6 0 54
olive oil (2 tbsp) 220 28 0 0
brocoli (2 cup) 150 0 12 18
brown rice (1/2 cup) 115 1 27 3

snack(approx. 12:00am)
beef jerky (1oz) 70 1 2 15
almonds (1oz) 160 14 6 6

before sleep(approx. 2:00am)
Casein protein (2 scoop) 260 2 14 48

total 3,881 142 343 376.5

[Phate]

I'm 6'3'', 210lbs., 13% bf and 25 yo. About to start my 1st cycle in a month or so (test e/eq). I'm looking for lean gains. times are approx.
-------------------------Cal Fat Carbs Pro
Upon waking(approx. 9:30am)
whey protein (1.75 scoops) 210 2 6 40
orange juice (12oz) 220 0 58 2

Breakfast(approx. 10.30am)
6 eggs (3 whole, 3 whites) 339 13.5 3 30
olive oil (2 tbsp) 220 28 0 0
skim milk (12oz) 132 0 16 12
oatmeal [steel cut oats] (1/2 cup raw)300 5 54 10
cut out the olive oil
Lunch(approx. 1:00pm)
Peanut butter (4 tbsp) 380 32 14 16
Whole wheat (2 slices) 200 3 40 10
this isn't a meal, a meal for you should have 50-60g of protein and 70-80g carbs, fats will come naturally and before bed
snack(approx. 4:00pm)
chicken breast(4oz) 140 3 0 27
banana 105 0 27 1
double the chicken and banana at least
Pre-work out(approx. 5:30pm)
whey protein (1.5 scoop) 180 1.5 4.5 36
add banana/oatmeal/sweet potato some type of carb source around 30g
Post-work out(approx. 7:30pm)
whey protein (1.5 scoop) 180 1.5 4.5 36
casein protein (0.5 scoop) 60 0.5 2 12.5
Gatorade powder (3 scoop) 200 0 56 0
2scoops whey, 3-3.5scoops simple sugar, i would go get some dextrose/maltodextrin, it's cheap
Dinner(approx. 9:00pm)
Chicken breast (8oz) 280 6 0 54
olive oil (2 tbsp) 220 28 0 0
brocoli (2 cup) 150 0 12 18
brown rice (1/2 cup) 115 1 27 3
double the rice, cut the oil
snack(approx. 12:00am)
beef jerky (1oz) 70 1 2 15
almonds (1oz) 160 14 6 6
double or triple the jerky
before sleep(approx. 2:00am)
Casein protein (2 scoop) 260 2 14 48
all some fat here, you could add some natty PB to the casein, up casein to 2.5 scoops
total 3,881 142 343 376.5

less fat, more protein and carbs, i would go 420g carbs 380g protein 80g fat

[mholla]

less fat, more protein and carbs, i would go 420g carbs 380g protein 80g fat

most of my fat is from olive oil, which i thought was good?

[smokethedays]

I'm 6'3'', 210lbs., 13% bf and 25 yo. About to start my 1st cycle in a month or so (test e/eq). I'm looking for lean gains. times are approx.
-------------------------Cal Fat Carbs Pro
Upon waking(approx. 9:30am)
whey protein (1.75 scoops) 210 2 6 40
orange juice (12oz) 220 0 58 2

Breakfast(approx. 10.30am)
6 eggs (3 whole, 3 whites) 339 13.5 3 30 Drop 1 yolk, add 2-3 whites
olive oil (2 tbsp) 220 28 0 0
skim milk (12oz) 132 0 16 12
oatmeal [steel cut oats] (1/2 cup raw)300 5 54 10 Increase to 1 cup (gradually dropped)

Lunch(approx. 1:00pm)
Peanut butter (4 tbsp) 380 32 14 16
Whole wheat (2 slices) 200 3 40 10 Make this a meal, simply add 8 oz chicken or 1.5 can of tuna to it.

snack(approx. 4:00pm)
chicken breast(4oz) 140 3 0 27
banana 105 0 27 1 Add 1/2 cup oats (blend it with the banana and 1/2 water 1/2 juice, tastes good).

Pre-work out(approx. 5:30pm)
whey protein (1.5 scoop) 180 1.5 4.5 36 Add 1/4 cup almonds or 2 tbs PB.

Post-work out(approx. 7:30pm)
whey protein (1.5 scoop) 180 1.5 4.5 36
casein protein (0.5 scoop) 60 0.5 2 12.5
Gatorade powder (3 scoop) 200 0 56 0 Get rid of the Gato-shit, Add a banana and/or 1 medium yam or sweet potatoe

Dinner(approx. 9:00pm)
Chicken breast (8oz) 280 6 0 54
olive oil (2 tbsp) 220 28 0 0 Big no no at this time if you tryin' to lean out.
brocoli (2 cup) 150 0 12 18
brown rice (1/2 cup) 115 1 27 3

snack(approx. 12:00am)
beef jerky (1oz) 70 1 2 15 Jerky!! leaning out!!! too much sodium specialy at such late time. Have 1 cup FF cottage cheese instead.
almonds (1oz) 160 14 6 6

before sleep(approx. 2:00am)
Casein protein (2 scoop) 260 2 14 48

total 3,881 142 343 376.5

In bold.

Drop your carbs 50 grams every week. until you reach how lean you want.

[smokethedays]

Never mind.

[Phate]

In bold.

Drop your carbs 50 grams every week. until you reach how lean you want.

maybe i missed something but i thought you wanted to clean bulk, not cut

[smokethedays]

maybe i missed something but i thought you wanted to clean bulk, not cut

After reaching the weight he desires, dropping some carbs to lower the BF%. Thats what I meant.

[Phate]

After reaching the weight he desires, dropping some carbs to lower the BF%. Thats what I meant.

oh okay gotcha, then i agree(as always, lol)^^^^

[smokethedays]

oh okay gotcha, then i agree(as always, lol)^^^^

[mholla]

By the way 1/2 cup oats give you 27 grams of carbs no 54.

no its 54 see: http://quakeroatmeal.com/qo_ourProdu...fm?productid=4

thanks for the advice, will make changes. whats wrong with the gatorade pwo to spike insulin?

[smokethedays]

no its 54 see: http://quakeroatmeal.com/qo_ourProdu...fm?productid=4

thanks for the advice, will make changes. whats wrong with the gatorade pwo to spike insulin?

Ooops, didn't notice its steel cut, the regular old fashioned oatmeal 1/2 cup is 27.

yams or sweet potatoe has high molecular wegith strach in it that will help shuttle larger amounts of nutrients into the cells.
it is up to 3000 times potent than dextrose.

[fit4ever180]

no its 54 see: http://quakeroatmeal.com/qo_ourProdu...fm?productid=4

thanks for the advice, will make changes. whats wrong with the gatorade pwo to spike insulin?

Most people don't use steel cut oats (although they are the best!) because they are not common in grocery stores and are more expensive... Normal, old-fashioned oats have the macros listed by smokethedays at half a cup...

gatorade works, but there are far better choices like those listed by both Phate and smokethedays... Gatorade is loaded with sodium as well as sugars and the bulk of the sugar found in gatorade is high fructose corn syrup which not readily utilized by the body

[mholla]

Ooops, didn't notice its steel cut, the regular old fashioned oatmeal 1/2 cup is 27.

yams or sweet potatoe has high molecular wegith strach in it that will help shuttle larger amounts of nutrients into the cells.
it is up to 400 times potent than dextrose.

interesting, didn't know that. by potent you mean its effects on insulin levels? so you recommend to cut the gatorade and pound a sweet potato with my protein after the gym? thanks for all the advice.

[Phate]

interesting, didn't know that. by potent you mean its effects on insulin levels? so you recommend to cut the gatorade and pound a sweet potato with my protein after the gym? thanks for all the advice.

that's what i do

[mholla]

Most people don't use steel cut oats (although they are the best!) because they are not common in grocery stores and are more expensive... Normal, old-fashioned oats have the macros listed by smokethedays at half a cup...

gatorade works, but there are far better choices like those listed by both Phate and smokethedays... Gatorade is loaded with sodium as well as sugars and the bulk of the sugar found in gatorade is high fructose corn syrup which not readily utilized by the body

good advice, will change the gatorade. the sodium levels are high (96mgs/serving) but i figure that im depleted after the workout anyway. also, there is no high fructose corn syrup in gatorade powder (mostly sucrose and dextrose).

[mholla]

Ooops, didn't notice its steel cut, the regular old fashioned oatmeal 1/2 cup is 27.

yams or sweet potatoe has high molecular wegith strach in it that will help shuttle larger amounts of nutrients into the cells.
it is up to 3000 times potent than dextrose.

could you delve into this a little more, im pretty interested in the topic of digestion(med student). gatorade is higher on the glycemic index than sweet potatos, so it should have a greater effect on insulin levels. which means greater ability to pull the sugar into cells for storage as glycogen. also, i can't find evidence that sweet potatoes have a lot of high molecular weight carbs. but, couldn't really find much in a quick search. found evidence to the contrary: http://www.ingentaconnect.com/conten...e?format=print

[smokethedays]

could you delve into this a little more, im pretty interested in the topic of digestion(med student). gatorade is higher on the glycemic index than sweet potatos, so it should have a greater effect on insulin levels. which means greater ability to pull the sugar into cells for storage as glycogen. also, i can't find evidence that sweet potatoes have a lot of high molecular weight carbs. but, couldn't really find much in a quick search. found evidence to the contrary: http://www.ingentaconnect.com/conten...e?format=print

Search Waxy Maize. This is the commercial name for Amylopectin, a high molcular starch found in Corn, Potatoes, yams.

[mholla]

Search Waxy Maize. This is the commercial name for Amylopectin, a high molcular starch found in Corn, Potatoes, yams.

oh gotcha, a waxy maize supplement, yes it absorbs much faster than dextrose.

[sizerp]

http://forums.steroid.com/showthread...74#post4262674