My diet needs help! (i heard you guys were the best!)

[ferocious bubble]

To start off I'll give you my stats:
Age:18
Weight:140
Height:5'6
BMR: 1681
TDEE: 2606
Cycle exp: Albuterol
Lifting exp: 6 months
Goals: To become stronger, ripped, and loose some fat. (Alot I know)
_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _

Breakfast 7am
Elite high protein cereal
100% egg whites (1/4 cup)
37/29/.5 265 cal

Snack 11am
Protien bar
30/26/6 270 cal

Lunch 2pm
Two slices of whole wheat bread
Two cans of tuna
Teaspoon of flax seed oil
34/48/4 380 cal

Preworkout 5pm
Brown rice (1/4 cup)
Whey shake 24g
27/36/2 270 cal

Postworkout/Dinner 8pm
Whey shake 24g
Turkey slices (4)
40/5/1 232 cal

Bedtime 11pm (ish)
Casien shake
Cottage cheese
Teaspoon of flax seed oil
46/10/11 392cal


TOTAL
1865 cal
202g of protein (808cal)
152.5g of carbs (610 cal)
37.5g of fat (337 cal)

_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _

Workout routine is here:
http://forums.steroid.com/showthread...wpost&t=426924
_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _

Notes: I don't have a previous diet unfortunately. I ate what was served, whatever it was really. There wasn't ever a plan. I'm open to all suggestions and anything else. Please tell me if I'm missing something that I should put in this post.

_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _

[ferocious bubble]

anyone please?!

[6ft5]

anyone please?!

Well I don't think this is the diet section you posted in. U need to eat real food every 2 to 3 hours. 5 to 7 times a day. But the diet section guru will get u fine tuned. I mite see u there. Best luck!

[tylerrrman]

Taking any supplements? besides the flax.
I'm no diet guru, I've been flamed for being extremely wrong before, so I did my reading.

1.Eat more solid meals.
2.Up the amount of egg whites your eating or breakfast.
3.Try to not supplement for protein so much, you need to try and have chicken or something instead of at least one of those whey shakes.
4.Flax seed oil is awesome but you'd be doing better for your body if you used fish oils (not instead of the flax, just start taking some fish oil lol).
5.DO DEADLIFTS.

[ferocious bubble]

Yeah I was thinking of getting some skinless chicken breast to put somewhere in this diet probably preworkout. Any gurus out there that want to chime in?

[YoungGunsNY]

To start off I'll give you my stats:
Age:18
Weight:140
Height:5'6
BMR: 1681
TDEE: 2606
Cycle exp: Albuterol
Lifting exp: 6 months
Goals: To become stronger, ripped, and loose some fat. (Alot I know)
_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _

Breakfast 7am
Elite high protein cereal Substitute for oats or better carb source
100% egg whites (1/4 cup) use sufficient amount of egg whites to reach over 20g protein
37/29/.5 265 cal

Snack 11am
Protien bar chicken meal & some complex carbs (brown rice/sweet potato
30/26/6 270 cal

Lunch 2pm
Two slices of whole wheat bread weak carb source, for bread use ezekial bread
Two cans of tuna
Teaspoon of flax seed oil
34/48/4 380 cal

Preworkout 5pm
Brown rice (1/4 cup)
Whey shake 24g
27/36/2 270 cal

Postworkout/Dinner 8pm carbs are beneficial pwo too
Whey shake 24g
Turkey slices (4)cold cut turkeys preserved .. pwo shake is dinner?
40/5/1 232 cal

Bedtime 11pm (ish)
Casien shake
Cottage cheese
Teaspoon of flax seed oil
46/10/11 392cal


TOTAL
1865 cal
202g of protein (808cal)
152.5g of carbs (610 cal)
37.5g of fat (337 cal)

_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _

Workout routine is here:
http://forums.steroid.com/showthread...wpost&t=426924
_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _

Notes: I don't have a previous diet unfortunately. I ate what was served, whatever it was really. There wasn't ever a plan. I'm open to all suggestions and anything else. Please tell me if I'm missing something that I should put in this post.

_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _

I'm no diet guru at all.. but from my experience reading many posts - those in bold would be the obvious changes that you could expect from a guru.. i wouldn't take my advice like it's textbook knowledge.. but it's to give u an idea til someone does help u

[ferocious bubble]

Hmm i'll look into those thanks.

[ferocious bubble]

Bump

[alexISthrowed]

put a stick of butter in your protein shakes.

[gbrice75]

To start off I'll give you my stats:
Age:18
Weight:140
Height:5'6
BMR: 1681
TDEE: 2606
Cycle exp: Albuterol
Lifting exp: 6 months
Goals: To become stronger, ripped, and loose some fat. (Alot I know)
_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _

Breakfast 7am
Elite high protein cereal Drop this and do 1/2 cup oats here
100% egg whites (1/4 cup)Need to see macros for each item individually - how much protein from just the egg whites?
37/29/.5 265 cal

Snack 11am Too much time, make this 10am and a real meal, not a snack
Protien bar drop this and do a lean protein (chicken, fish, tuna) and complex carb - maybe more oats here
30/26/6 270 cal

Lunch 2pm make it 1pm
Two slices of whole wheat bread Like Younguns said, go with Ezekeil or AT LEAST make sure this is as close to natural as possible
Two cans of tuna
Teaspoon of flax seed oil
34/48/4 380 cal

Preworkout 5pm make it 4pm - what time is your actual workout?
Brown rice (1/4 cup)
Whey shake 24g Decent meal, but a real protein source would be better here
27/36/2 270 cal


Postworkout/Dinner 8pm adjust this time if necessary, but if it's right after workout, leave it as is
Whey shake 24g
Turkey slices (4) No need for this, drop it and add a complex carb, maybe put oats in your shake
40/5/1 232 cal

Bedtime 11pm (ish)
Casien shake
Cottage cheese
Teaspoon of flax seed oil Good!
46/10/11 392cal


TOTAL
1865 cal
202g of protein (808cal)
152.5g of carbs (610 cal)
37.5g of fat (337 cal)

_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _

Workout routine is here:
http://forums.steroid.com/showthread...wpost&t=426924
_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _

Notes: I don't have a previous diet unfortunately. I ate what was served, whatever it was really. There wasn't ever a plan. I'm open to all suggestions and anything else. Please tell me if I'm missing something that I should put in this post.

_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _

Some changes made - alot just echoed what Younguns already told you.

[ferocious bubble]

Thanks alot appreciate it.

[CMB]

lets see if the gurus help.

[YoungGunsNY]

need a whole egg with those egg whites for a complete protein!

[taiboxa]

need a whole egg with those egg whites for a complete protein!

whites are a complete protein source

Amino Acid Profile per 100g of Protein

Alanine
5.49g


Isoleucine
5.0g


Serine
6.07g

Arginine
4.54g


Leucine
6.80g


Threonine
3.41g

Aspartic Acid
6.09g


Lysine
4.64g


Tryptophan
1.18g

Cystine
1.88g


Methionine
3.01g


Tyrosine
3.21g

Glutamic
10.89g


Phenylalanine
4.94g


Valine
6.02g

Histidine
1.67g


Proline
2.92g


Glycine
2.89g

[YoungGunsNY]

put a stick of butter in your protein shakes.

what?

[YoungGunsNY]

whites are a complete protein source

Amino Acid Profile per 100g of Protein

Alanine
5.49g


Isoleucine
5.0g


Serine
6.07g

Arginine
4.54g


Leucine
6.80g


Threonine
3.41g

Aspartic Acid
6.09g


Lysine
4.64g


Tryptophan
1.18g

Cystine
1.88g


Methionine
3.01g


Tyrosine
3.21g

Glutamic
10.89g


Phenylalanine
4.94g


Valine
6.02g

Histidine
1.67g


Proline
2.92g


Glycine
2.89g

Hm, after reading one of Novastepps posts - I was almost sure that he said that eggWhites are incomplete.. I'm not going to go hunting through all his posts - Ill admit I was wrong, but after reading that post - I vowed I wouldn't have egg whites without one egg.

[gbrice75]

I have seen several posts from different members going back and forth about whether egg whites without the yolk are a complete protein or not. I believe Tailboxa is the first vet I've heard say they are complete by themselves. Tailboxa - i'm certainly not calling you out here, just making an observation. Actually, I hope you're right! =)

[taiboxa]

I have seen several posts from different members going back and forth about whether egg whites without the yolk are a complete protein or not. I believe Tailboxa is the first vet I've heard say they are complete by themselves. Tailboxa - i'm certainly not calling you out here, just making an observation. Actually, I hope you're right! =)

eggwhites ARE a complete protein... egg YOLKs just contain 5 (i believe) additional amino acids that the whites do not.. but as for "complete" by the dietary definition, they are.

[RED26]

Am I crazy or I see extremely few calories? 1800kcal??? Too few food...

[gbrice75]

eggwhites ARE a complete protein... egg YOLKs just contain 5 (i believe) additional amino acids that the whites do not.. but as for "complete" by the dietary definition, they are.

Thanks for the clarification Tailboxa!

[Twist]

http://www.cholesterol-and-health.com/Egg_Yolk.html

[taiboxa]

http://www.cholesterol-and-health.com/Egg_Yolk.html

????????

[Twist]

It shows that egg whites should be eaten with egg yolks. yolks are important too.

OP: You need to rely way less on the shakes. Try hitting your macro goal without the use of shakes unless it is pwo. That should improve your physique. No pro is gonna tell you to drink your diet unless they are cutler and get paid endorsements.