Help with diet.

[Sta11ion]

I have been doing this diet now for over 2 months, I believe that I almost reached a plateau. My weight is 193 at %10.3 5"10. I want to bulk up somemore, but keep mininum body fat off. Here is my diet, any comments that could adjust this diet would be great.Morning 8: 30 AM 8 egg whites 150 grams lean ham
Half a cup of oatmeal

10:30 250 grams of cottage cheese 1%, half a cup of oatmeal

12:00pm 700 grams of chicken grilled, whole wheat pasta a plate

3:00pm 8 egg whites, one rice pudding

5:00pm 2 steaks or grilled chicken 700 grams, 1/2 cup ofbeans with some rice

post workout 1 oatmeal cookie with protein shake

after workout protein shake with 400 grams of chicken

before sleep 8 egg whites protein shake

ANy comments?

[brian11]

first and foremost change your post workout (PWO) meal to whey with dextrose. 2:1 ratio dex to pro.

[SwoleCat]

Wow, yeah, read the cutting sticky above. Pasta N sh*t u wanna take out for sure, and your meals are far from meals.

Sticky should help.

~SC~

[Panzerfaust]

Sounds like alot of egg whites to me, i would compensate with some other form of protein.

[Jantzen4k]

add more shakes

2scoops with milk morning and bedtime
2scoops with water PWO
1scoop with water for lunch and/or dinner

[Mass Quest]

add more shakes

2scoops with milk morning and bedtime
2scoops with water PWO
1scoop with water for lunch and/or dinner

i would stay away from the milk just use water.

[brian11]

get carb countdown milk and you can use it at night with a shake. other than that i agree to stay away from it. but the lactose and caseinate will slow the absorption while sleeping.

[SwoleCat]

i would stay away from the milk just use water.

True, waking up and going to bed ingesting sugar isn't a most ideal dietary approach.

~SC~

[slizzut]

Here is a guideline to follow:

Diet and cardio are the 2 most important elements to shedding body fat. Its important that when you decide to start cutting you do cardio 5-7 days a week, in the morning on an empty stomach for 45-60 minutes. Your heart rate should remaind between 60-70%.

On Cardio/Lifting days diet goes as follows:


*Before/After cardio, 5g glutamine powder to a glass of water or crystal light.
**Take your ECA/ECY/Thermo now if you choose to do so

Cardio 45-60mins

m1(approx 30-40 mins after cardio):
Pro/Fat.. 1 6-8oz piece of lean meat or tuna/1oz almonds(usually 28 almonds). Thats about 50g of protein/15g of fat.

m2:Pro/Fat Lean Meat, 2 tablespoons of natural peanut butter. Again should be around 50g of protein and 15g of fat.

m3: Pro/Fat 2 Scoops of whey and 1 tablespoon flaxseed oil.

-workout-

m4(PWO): 1 scoop of whey, 1/3 cup of dextrose. Approx: 25g protein/50g carb

m5(PPWO): 6-8oz Lean Meat(NOT STEAK), and half a cup of brown rice. Approx 50 protein/35carb

m6(before bed): 2 scoops whey, 1 teaspoon glutamine powder, 1 tablespoon of flaxseed oil.


Now.. Cardio Only Days (Follow the food outline from above for your sources of EFA's(essential fatty acids) and protein:

Cardio 45-60mins
m1: Pro/Fat
m2: Pro/Fat
m3: Pro/Carb
m4: Pro/Fat
m5: Pro/Fat

Lifting Only Days:

m1: Pro/Fat
m2: Pro/Fat
m3: Pro/Fat
-Workout-
m4(PWO): Pro/Dex
m5(PPWO): Pro/Carb
m6: Pro/Fat


Your lean meat can be chicken, tuna, or turkey. Steak and salmon can also be used but never as PPWO meal.

Cheat one meal, once a week don’t overdue it.

Enjoy bro, goodluck.

[Sta11ion]

Thanks for the info, I was just wondering why I cannot eat steak after a workout?

Here is a guideline to follow:

Diet and cardio are the 2 most important elements to shedding body fat. Its important that when you decide to start cutting you do cardio 5-7 days a week, in the morning on an empty stomach for 45-60 minutes. Your heart rate should remaind between 60-70%.

On Cardio/Lifting days diet goes as follows:


*Before/After cardio, 5g glutamine powder to a glass of water or crystal light.
**Take your ECA/ECY/Thermo now if you choose to do so

Cardio 45-60mins

m1(approx 30-40 mins after cardio):
Pro/Fat.. 1 6-8oz piece of lean meat or tuna/1oz almonds(usually 28 almonds). Thats about 50g of protein/15g of fat.

m2:Pro/Fat Lean Meat, 2 tablespoons of natural peanut butter. Again should be around 50g of protein and 15g of fat.

m3: Pro/Fat 2 Scoops of whey and 1 tablespoon flaxseed oil.

-workout-

m4(PWO): 1 scoop of whey, 1/3 cup of dextrose. Approx: 25g protein/50g carb

m5(PPWO): 6-8oz Lean Meat(NOT STEAK), and half a cup of brown rice. Approx 50 protein/35carb

m6(before bed): 2 scoops whey, 1 teaspoon glutamine powder, 1 tablespoon of flaxseed oil.


Now.. Cardio Only Days (Follow the food outline from above for your sources of EFA's(essential fatty acids) and protein:

Cardio 45-60mins
m1: Pro/Fat
m2: Pro/Fat
m3: Pro/Carb
m4: Pro/Fat
m5: Pro/Fat

Lifting Only Days:

m1: Pro/Fat
m2: Pro/Fat
m3: Pro/Fat
-Workout-
m4(PWO): Pro/Dex
m5(PPWO): Pro/Carb
m6: Pro/Fat


Your lean meat can be chicken, tuna, or turkey. Steak and salmon can also be used but never as PPWO meal.

Cheat one meal, once a week don’t overdue it.

Enjoy bro, goodluck.

[SwoleCat]

Steak usually has a significant amount of fat in it. Combined with carbs that are needed post-workout, this is not ideal. Even the leanest of cuts should be used at fat/protein meals, and utilize white fish, egg whites or chicken/turkey breast as the protein source of solid food in the solid pwo food meal.

~SC~

[brian11]

It seems like some of the advice was given to someone who is cutting. I believe Stallion is trying to bulk.

[Sta11ion]

Yes I am trying to bulk with mininum fat gain.

It seems like some of the advice was given to someone who is cutting. I believe Stallion is trying to bulk.