Diet experts..Revised diet need help!!!!

[en1222]

Ok i looked at different diet plans and revised my diet...I just am not good at building a good diet that is why i need help
It probably still needs fixing...
Please let me know exactly what to change??

Oh i am looking to gain 10-15 pounds of lean mass running prop/tren/Var. I am going to keep doing cardio 4 times a week.. I also take a multi,r-ala, milk thistle and cranberry extract.

Thanks..

- DIET -


8:30 am
- 6 egg whites with turkey
- FLax oil

10:00 am
- oatmeal
- 1 scoop of Whey

11:00
- Cardio 20-30 min

12:30
- 2 scoops of Whey
- 8 oz of soy milk w/ Flax oil

1:30
- 2 slices of wheat bread
- 1/2 pound of low fat sliced turkey, Ham, roast beef
or 1 can of tuna salad
- veggies

3:00
- Protein Bar(30 grams of protein)

4:00
- Fresh fruit

4:30 pm
- Chicken Breast, lean steak or lean turkey
- 1 cups of veggies
- Flax oil


6:00-7:00
- Chicken Breast, lean steak or lean turkey
- 1-2 cups of veggies
- 1-2 cup of brown rice

8:00 pm - 9:00
- Lift

Post
- 2 scoops of Whey
- 8 oz of soy milk w/ Flax oil
- banana
- 8 oz of Gatorade??? What else should i take if anything???
- 1tbsp of Udo's Oil Blend

Late night snack
- Not sure??
1 cup of low sodium mixed nuts
- A few rcie cakes

[dalcowbag]

IN CAPS BRO. . .

Ok i looked at different diet plans and revised my diet...I just am not good at building a good diet that is why i need help
It probably still needs fixing...
Please let me know exactly what to change??

Oh i am looking to gain 10-15 pounds of lean mass running prop/tren/Var. I am going to keep doing cardio 4 times a week.. I also take a multi,r-ala, milk thistle and cranberry extract.

Thanks..

- DIET -


8:30 am
- 6 egg whites with turkey
- FLax oil

10:00 am
- oatmeal
- 1 scoop of Whey
NO CARBS HERE. . .I WOULD ADD A FAT AND A DIFF SOURCE OF PROTEIN LIKE A SOLID FOOD

11:00
- Cardio 20-30 min
TRY TO DO THIS IN THE MORNING ON AN EMPTY STOMACH. . 30 MINS IS OK. .45 IS ALOT BETTER

12:30
- 2 scoops of Whey
- 8 oz of soy milk w/ Flax oil
SCRAP THE MILK. .AND AGAIN GO WITH A SOLID FOOD. . IF YOU WANT MORE CALORIES HERE THEN USE NATTY PB AS A FAT SOURCE

1:30
- 2 slices of wheat bread
- 1/2 pound of low fat sliced turkey, Ham, roast beef
or 1 can of tuna salad
- veggies
NO CARBS HERE EITHER BRO. .NEED A FAT!!!

3:00
- Protein Bar(30 grams of protein)
DUMP THAT GARBAGE BAR

4:00
- Fresh fruit
IF U FEEL U NEED IT, IT WONT KILL YOU

4:30 pm
- Chicken Breast, lean steak or lean turkey
- 1 cups of veggies
- Flax oil
GOOD

6:00-7:00
- Chicken Breast, lean steak or lean turkey
- 1-2 cups of veggies
- 1-2 cup of brown rice
GET RIDE OF THE BROWN RICE AND SAVE IT FOR THE MEAL AFTER PWO SHAKE

8:00 pm - 9:00
- Lift

Post
- 2 scoops of Whey
- 8 oz of soy milk w/ Flax oil
- banana
- 8 oz of Gatorade??? What else should i take if anything???
- 1tbsp of Udo's Oil Blend
NO FATS HERE!!!!!!! AND DROP THE BANNANA AND GATORADE, USE DEXTROSE HERE (APROX 80 GRAMS DEX AND 40 GRAM WHEY)

Late night snack
- Not sure??
1 cup of low sodium mixed nuts
- A few rcie cakes

MAKE THIS A PRO/CARB MEAL AKA CHICKEN BREAST AND 1 CUP RICE FROM THE EARLIER MEAL U NEED CARBS HERE!!!!!!

[daman1]

At 3:30 make sure to get some fats and proteins in the meal in replacement of the bar...

[en1222]

IN CAPS BRO. . .

MAKE THIS A PRO/CARB MEAL AKA CHICKEN BREAST AND 1 CUP RICE FROM THE EARLIER MEAL U NEED CARBS HERE!!!!!!

Yo where do i fit this meal in..?

also I am getting some DEXTROSE to replace the gatorade..so i just throw it in my shake?

You said not to eat any carbs 10:00 and 1:30 meals so most of the day i am without carbs?

As for my Post Workout meal I should not have the oil blend?

And also what should i eat in replace of the bar?

Thanks for your help I want to get this right!!!

[dalcowbag]

CAPS AGAIN. . .

Yo where do i fit this meal in..?
YOU WANT THAT BIG PRO/CARB MEAL ABOUT AN HOUR AFTER YOUR PWO SHAKE OF DEXAND WHEY
also I am getting some DEXTROSE to replace the gatorade..so i just throw it in my shake?
YEAH, JUST TOSS IT IN WITH YOUR WHEY 15 MINS AFTER WORKOUT WITH WATER AND YOUR SET

You said not to eat any carbs 10:00 and 1:30 meals so most of the day i am without carbs?
THATS RIGHT BRO CARBS SHOULD ONLY BE IN PWO SHAKE AND PWO MEAL

As for my Post Workout meal I should not have the oil blend?
NO!!! NEVER MIX YOUR FATS AND CARBS YOU NEED CARBS SO GET RIDE OF IT

And also what should i eat in replace of the bar?
HAVE A CHICKEN BREAST AND SOME FLAX SEED OIL OR ALMONDS

Thanks for your help I want to get this right!!!

[en1222]

CAPS AGAIN. . .

Thanks for your help

[dalcowbag]

not a prob bro. . .u can post another revised diet if you like to make sure you hit the nail on the head

[en1222]

yo bro, Question... For my 4:30 and 6:00 meals i was going to do protein/fat.. Do u think there is even a need for those two meals or just have the 4:30 or 6:00..
Maybe there is something else i should have in place of one of the meals..

I thing is i get hungry every 1 1/2 - 2 hours

Also my stats are 5'11 185 10%bf

PS i am going to post my revised diet when i think i got it right...

[daman1]

Yes there is a need for both there. Make them pro/fat as well.

[arthurb999]

You need carbs in the morning... maybe trade the flax and oatmeal placement at 8:30 and 10:00

[Elliot]

why would you need carbs in the am... ?

[dalcowbag]

why would you need carbs in the am... ?

that what i was thinkin

[daman1]

why would you need carbs in the am... ?

If he's not doing cardio first thing, then yes he would; to carb up..

[en1222]

ok my revised diet...TEll me if this looks good.. I am going to be doing cardio in the AM and lift in the PM
Thanks

- DIET -

8:30 am (prot/Fat)
- 6 egg whites with turkey
- FLax oil

10:00 am (prot/Fat)
- flax oil
- 1 scoop of Whey


11:00
- Cardio 20-30 min

12:30 (prot/Fat)
- 2 scoops of Whey
- 1/4 pound of turkey
- Cheese

1:30 (prot/Fat)
- 1/2 pound of low fat sliced turkey, Ham, roast beef
or 1 can of tuna salad
- veggies


3:00 (prot/Fat)
- Chicken breast or buffalo meat
- Cheese
- almonds or low sodium nuts

4:00 (if hungry)
- Fresh fruit

4:30 pm (prot/Fat)
- Chicken Breast or buffalo meat
- 1 cups of veggies
- Flax oil


6:00-7:00(prot/Fat)
- Chicken Breast, lean steak or lean turkey
- 1-2 cups of veggies
- flax oil

8:00 pm - 9:00
- Lift

Post
- 2 scoops of Whey
- DEXTROSE

Post shake (pro/Carb)
- Chicken Breast, lean steak or lean turkey
- 1-2 cups of veggies
- 1-2 cup of brown rice

[daman1]

REPLYING IN CAPS

ok my revised diet...TEll me if this looks good.. I am going to be doing cardio in the AM and lift in the PM
Thanks

- DIET -

8:30 am (prot/Fat)
- 6 egg whites with turkey
- FLax oil

LOOKS GOOD

10:00 am (prot/Fat)
- flax oil
- 1 scoop of Whey

LOOKS GOOD

11:00
- Cardio 20-30 min

NEED TO DO THIS BEFORE YOU EAT ANYTHING.

12:30 (prot/Fat)
- 2 scoops of Whey
- 1/4 pound of turkey
- Cheese

LOOKS OK, BUT THERE ARE BETTER FAT CHOICES...

1:30 (prot/Fat)
- 1/2 pound of low fat sliced turkey, Ham, roast beef
or 1 can of tuna salad
- veggies

LOOKS OK, BUT YOU MIGHT NEED MORE FATS.

3:00 (prot/Fat)
- Chicken breast or buffalo meat
- Cheese
- almonds or low sodium nuts

LOOKS GOOD


4:00 (if hungry)
- Fresh fruit

I WOULD SCRAP THE FRUIT..

4:30 pm (prot/Fat)
- Chicken Breast or buffalo meat
- 1 cups of veggies
- Flax oil

LOOKS GOOD

6:00-7:00(prot/Fat)
- Chicken Breast, lean steak or lean turkey
- 1-2 cups of veggies
- flax oil

LOOKS GOOD

8:00 pm - 9:00
- Lift

Post
- 2 scoops of Whey
- DEXTROSE

LOOKS GOOD

Post shake (pro/Carb)
- Chicken Breast, lean steak or lean turkey
- 1-2 cups of veggies
- 1-2 cup of brown rice

LOOKS GOOD. YOU NEED A FINAL SLOW DIGESTING PRO/FAT MEAL BEFORE BED. MIGHT WANT TO SCRAP ONE OF THE EARLIER MEALS AND ADD THE PRO/FAT MEAL BEFORE BED.

[dalcowbag]

YOU KNOW HOW I DO. . . .

ok my revised diet...TEll me if this looks good.. I am going to be doing cardio in the AM and lift in the PM
Thanks

- DIET -

8:30 am (prot/Fat)
- 6 egg whites with turkey
- FLax oil
GOOD

10:00 am (prot/Fat)
- flax oil
- 1 scoop of Whey
GOOD EXCEPT YOU MIGHT WANNA USE A FOOD SOURCE FOR PROTEIN LIKE TUNA OR SOMETHING, BUT IT LOOKS OK FOR NOW


11:00
- Cardio 20-30 min
U SAID IN THE AM U WERE GONNA DO THIS, JUST MAKE IT 45 MINS KEEPING HR BETWEEN 65-75%

12:30 (prot/Fat)
- 2 scoops of Whey
- 1/4 pound of turkey
- Cheese
USE A DIFF SOURCE OF FAT HERE LIKE ALMONDS OR FLAX, CHEESE IS NO GOOD

1:30 (prot/Fat)
- 1/2 pound of low fat sliced turkey, Ham, roast beef
or 1 can of tuna salad
- veggies
WHERES THE GOOD EFA FATS HERE???? (ALMONDS FLAX, NATTY PEANUT BUTTER)


3:00 (prot/Fat)
- Chicken breast or buffalo meat
- Cheese
- almonds or low sodium nutsAGAIN NO NEED FOR CHEESE HERE, USE NATTY PB IF U WANNA BUMP UP THE KCAL'S

4:00 (if hungry)
- Fresh fruit
OK
4:30 pm (prot/Fat)
- Chicken Breast or buffalo meat
- 1 cups of veggies
- Flax oil
GOOD

6:00-7:00(prot/Fat)
- Chicken Breast, lean steak or lean turkey
- 1-2 cups of veggies
- flax oil
GOOD

8:00 pm - 9:00
- Lift

Post
- 2 scoops of Whey
- DEXTROSE
GOOD

Post shake (pro/Carb)
- Chicken Breast, lean steak or lean turkey
- 1-2 cups of veggies
- 1-2 cup of brown rice

GOOD

KEEP UP THE RESEARCH BRO, LOOKIN SOLID. . .GOOD LUCK WITH IT!!!

[daman1]

tooooooo slooowwwwwww...

[dalcowbag]

SOB daman!!!!!!!!!

[en1222]

I have a question... On my non workout days what Protein/Carb meal should I have?
If any...?

How would my final revisted diet change???

7:15 Cardio 30 min

8:30 am (prot/Fat)
- 6 egg whites with turkey
- FLax oil


10:30 am (prot/Fat)
- flax oil
- 1 scoop of Whey

12:30 (prot/Fat)
- 1/4-1/2 pound of turkey
- almonds
-veggies

2:00 (prot/Fat)
- 1/2 pound of low fat sliced turkey, Ham, roast beef
or 1 can of tuna salad
- veggies
-Almonds


4:00 pm (prot/Fat)
- Chicken Breast or buffalo meat
- Flax oil


6:00(prot/Fat)
- Chicken Breast, lean steak or lean turkey
- flax oil


8:00 pm - 9:00
- Lift

Post
- 2 scoops of Whey
- DEXTROSE


Post shake meal(pro/Carb)
- Chicken Breast, lean steak or lean turkey
- 1-2 cups of veggies
- 1-2 cup of brown rice

before bedtime (prot/Fat)
- 1/2 pound of low fat sliced turkey
-Almonds

[en1222]

bump someone

[Beernutz]

if you dont do cardio in the am on those days eat some rolled oats in the morning. If your gonna do cardio then add some carbs around meal 5.

[dalcowbag]

the diet looks good to me bro. . only thing i would change is bump up the cardio to 45 mins (HR 65-75%)

[rugbyking]

so if your doing am empty stomach cardio you want your 1st meal after that pro/fat?
if no cardio you want pro/carb? is that correct?

[bad_man]

so if your doing am empty stomach cardio you want your 1st meal after that pro/fat?
if no cardio you want pro/carb? is that correct?

Basically, as soon as you ingest carbs, the lipolysis from your cardio will come to a hault. The consumption of fat (with protein) will allow lipolysis to continue. In fact the consumption of fat could extend the period in which lipolysis occurs.