how does this look?

[slippz]

*******this is the updated and FINAL version unless critiqued**********

breakfast - 9 am
- generous amount natural oats (unflavored) mixed with cinnamon seasoning
- 1 scoop of ON protein (24g protein)
- 2 multivitamin capsules

snack 1 - 12:30 pm
- 1 grilled chicken breast (cold)(23g protein)
- 1 tablespoon of L/F cottage cheese (13g protein)
- 1 tablespoon chicken salad (premade from sam's club) (11g protein)
- 1 glass of 1% chocolate milk (8g protein)

lunch - 3:30 pm
- 1 grilled chicken breast (cold)(23g protein)
- 1 tablespoon chicken salad (11g protein)
- handful of lettuce
- 1 scoop of ON protein (24g protein)

snack 2 - 6:30 pm
- 1 grilled chicken breast (warm) (23g protein)
- 1 table spoon of chicken salad (11g protein)

dinner - 8:30 pm, sometimes 9:30
- 1 beef loin tenderloin steak (24g protein)
- 1 tablespoon of L/F cottage cheese
- 1 scoop of ON protein (24g protein)
- 1 glass of 1% chocolate milk (8g protein)

PWO NUTRITION (about 5-15 minutes after lifting)
- 2.5 scoops of Nitrotech protein (60g protein)
- 1 tablespoon chicken salad (26g carb, 11g protein)
- 2 packets of flavored oats (quaker oats random assortment flavors)

all cooking is done with a broiling pan. at least i think that's what it's called. it's like a square pan with ridges all across it. all cooking is done with olive oil. when i say cold chicken breast, i mean that it's been refrigerated and eaten cold. when i say it's warm i mean its been refrigerated, but i throw it on the pan again to get it warmed up.

please c&c this so i can finalize everything

[Rugger02]

Just as an overview i think it looks pretty solid

What are your total calories, protein, carbs and fats?

Also what is your age weight height and body fat %

[slippz]

i have not determined my overall intake.

i am 19, weigh 246, and am now 21% bf.
i know i'm tubby, but i'm trying to cut down now
next week, i'm going to start a photo diary to track my fat loss / muscle gains, so i may post some progress pictures if it's allowed.

[AdamGH]

Only 3 meals i am counting. you should be eating around every 3 hours. Which should equal 5-6 meals a day. more than likely not enough daily protein intake. You need to work on the diet and post the numbers like rugger asked for us to help you more.

[slippz]

Only 3 meals i am counting. you should be eating around every 3 hours. Which should equal 5-6 meals a day. more than likely not enough daily protein intake. You need to work on the diet and post the numbers like rugger asked for us to help you more.

well, lunch is divided into 2 portions, so that's 4, and then should i divide dinner into 2 portions as well? or would it be too late to eat at that time?

also... i get 2 scoops of protein (48g) in the morning...
a few hours later i take my protein shake after i work out (60g)
then i take 2 scoops (48g) of protein with first portion of lunch
then another 2 with second portion of lunch
and then 1 scoop (24g) at the end of the day with dinner.

that's 228g of protein...
is that enough, given my bf and weight?

[Rugger02]

Only 3 meals i am counting. you should be eating around every 3 hours. Which should equal 5-6 meals a day. more than likely not enough daily protein intake. You need to work on the diet and post the numbers like rugger asked for us to help you more.

His lunch is cut into two portions seperated by 2-3 hours but you're right, he should squeeze at least one more meal in.

Adam, you should be consuming about 1.5 times your LEAN bodyweight in grams of protein daily.

[Rugger02]

well, lunch is divided into 2 portions, so that's 4, and then should i divide dinner into 2 portions as well? or would it be too late to eat at that time?

also... i get 2 scoops of protein (48g) in the morning...
a few hours later i take my protein shake after i work out (60g)
then i take 2 scoops (48g) of protein with first portion of lunch
then another 2 with second portion of lunch
and then 1 scoop (24g) at the end of the day with dinner.

that's 228g of protein...
is that enough, given my bf and weight?

With the protein you're getting from the chicken breast and the steak, that's enough but 228g from shakes alone is a lot! Try getting more protein from food and cutting you grams from shakes down to less than a hundred for starters.

You should take this knowledge and create a new diet including 5-6 meals and re post in this thread.

And you definately can post before during and after pics, there's a forum for members pics.

You should also check out the cutting sticky at the top of the Diet Forum for information on post workout nutrition. That has a lot of information on the influence of PWO nutrition and optimizing your time in the weight room simply by eating

This isn't easy but stick with it bud. There's a lot of guys on here that are always good for advise and support. best of luck to you

[AdamGH]

Adam, you should be consuming about 1.5 times your LEAN bodyweight in grams of protein daily.

Typo I think prolly meant gsr x civic and not me.

[slippz]

hehe =]
okay. well i read that diet thread, and i guess i need a better PWO meal. i didn't know it was that essential.
usually after i lift, i play ping pong after i take my shake for an hour or so..
i guess no more. lol.

is it literally as crucial as 15 minutes?

also, i will be receiving clen sometime next week as i was recommended it would help lose bf with a good diet, so my weight and bf will hopefully drop.

[Rugger02]

Typo I think prolly meant gsr x civic and not me.

LOL type -o sorry, you already know that...

[AdamGH]

hehe =]
okay. well i read that diet thread, and i guess i need a better PWO meal. i didn't know it was that essential.
usually after i lift, i play ping pong after i take my shake for an hour or so..
i guess no more. lol.

is it literally as crucial as 15 minutes?

also, i will be receiving clen sometime next week as i was recommended it would help lose bf with a good diet, so my weight and bf will hopefully drop.

I might be trying some clen soon as well. I have this thin layer of fat on my abs thats fighting tooth and nail to stay. I wanna see if that will give me a little help.

[slippz]

I might be trying some clen soon as well. I have this thin layer of fat on my abs thats fighting tooth and nail to stay. I wanna see if that will give me a little help.

so it works well?

btw, i updated my diet... let me know how it looks!

[AdamGH]

so it works well?

btw, i updated my diet... let me know how it looks!

I dont know yet . From what I understand and been reading, it does. You just have to have your diet down or Id imagine to losses are temporary.

[Phate]

here's what i'm deciing on for now.... *******this is the updated version**********

breakfast
- 2-3 packets of quaker oats oatmeal (flavored) (mixed with water)
- 2 scoops (48g) of optimum nutrition protein mixed with 9 ounces of water
flavored oatmeal has too much sugar, flavor plain oatmeal yourself with some fresh blueberries or cinnamin but cut out the preflavored packets
**workout starts around 12 oclock and ends at 2-3, then i take a protein shake with 2.5 scoops (50g) of protein after i lift**
you need carbs after you lift, eat some sweet potatos to replenish glycogen stores
lunch
(premade from previous day)
- 1 grilled chicken breast (23g protein)
- small serving of white rice (8g protein)
- lettuce
- sweet potatoes
- 1 scoop (24g) of protein
no rice, especially white rice, do 2 chicken breast, cut out the protein shake and use sweet potatoes for your carb source
lunch 2
- 1 grilled chicken breast (23g protein)
- lettuce
- 1 scoop (24g) of protein
cut out protein, solid food
dinner
(usually starts at 6-7)
- grilled steak or chicken (whichever i have / can make) (23-26g protein)
- small serving of white rice
- 1 scoop (24g) of protein
same as above, cut out rice and protein and add solid food, veges, sweet potatoes and double portion of steak or chicken
dinner 2
- small portion of grilled chicken or steak (whichever i make above, i save a small portion for now) (15g protein)
- very small serving of white rice
- 1 scoop (24g) of protein
cut rice, eat some blueberries, blackberries or strawberrys, now you can have the shake but make sure it's casein, whey is no good before bed, keep the chicken or steak in there as well
please let me know if this will work!

hope that helps

[AdamGH]

good article for you to read:


It is estimated that the thermic effect of food accounts for approximately 10% of your total calories expended daily. Protein has the highest thermic effect, followed by carbohydrates, and lastly, fats. This is one reason why I recommend including a portion of lean protein at each and every meal; so that you always get the benefit of increasing the calories expended through digestion. Eating a portion of protein with each meal also helps moderate the glycemic (blood sugar) response to the ingested carbs, and helps provide satiety.

Each time you eat a meal, you expend calories simply by digesting and absorbing that meal. Therefore, if you eat 5-6 small meals per day as opposed to the typical 2 or 3 meals per day, you are increasing your calorie expenditure simply by increasing your meal frequency. Eating 5-6 small meals per day means eating approximately every 3 waking hours throughout the day. It is important to note that you should never skip breakfast. You should eat first thing when you wake up in the morning to get your metabolism revved up again. If you go the entire morning without eating like many people do, your metabolism is running much slower than it should, and you’re also putting yourself in a catabolic situation where your body will be breaking down muscle tissue for energy and to supply amino acids for other essential bodily functions.

Another reason that increasing your meal frequency is important towards losing body fat and promoting a lean body is that it helps to maintain a more stable and steady blood sugar throughout the day. This keeps your insulin levels more stable and allows you to be in a fat burning mode for more of the day. If you eat the traditional 2-3 large meals per day, you have much bigger swings in your blood sugar and insulin levels. After a large meal, your blood sugar will spike much higher than compared to smaller meals, and the subsequent insulin surge will have your blood sugar crashing to lower than normal levels, leaving you hungry and fatigued until you eat your next feast. It is very hard to lose body fat when you’re only eating 2-3 large meals per day. In addition to promoting a leaner body, eating 5-6 smaller meals throughout each day will also provide you with more consistent energy levels without the mood swings. To explain exactly what a small meal means, let’s go back to the example of the guy that is trying to eat 2500 calories/day to lose fat. That would equate to 6 meals with approximately 400 calories per meal or 5 meals of approximately 500 calories per meal. Generally, most people are going to want to keep most of their meals between 300-600 calories for the maximum benefits.

[mkrulic]

hehe =]
okay. well i read that diet thread, and i guess i need a better PWO meal. i didn't know it was that essential.
usually after i lift, i play ping pong after i take my shake for an hour or so..
i guess no more. lol.

is it literally as crucial as 15 minutes?
also, i will be receiving clen sometime next week as i was recommended it would help lose bf with a good diet, so my weight and bf will hopefully drop.

from what Ive read you need the carbs in 20 mins and the protien in 1 hour. thats the maximum amount of time you can wait.
have you looked into maintance calories? google that and see what your numbers are. remember this is a very loose guess. your bmr would be more accurate

[slippz]

hope that helps

it sure did! i will be reconstructing yet another diet taking the mentioned suggestions! i will be sure to post it soon!

good article for you to read:
It is estimated that the thermic effect...between 300-600 calories for the maximum benefits.

very educational!!!
thanks!

from what Ive read you need the carbs in 20 mins and the protien in 1 hour. thats the maximum amount of time you can wait.
have you looked into maintance calories? google that and see what your numbers are. remember this is a very loose guess. your bmr would be more accurate

3026 to maintain my weight on a rough estimate... bmr, or bmi?
i did some research on maintenance calories as well. it was a good read!

[mkrulic]

it sure did! i will be reconstructing yet another diet taking the mentioned suggestions! i will be sure to post it soon!


very educational!!!
thanks!


3026 to maintain my weight on a rough estimate... bmr, or bmi?
i did some research on maintenance calories as well. it was a good read!

bmr stands for Basel Metabolism Rate. I think I might of spelled that wrong. You might find it more accurate but you have to find a chart of energy expendutare for different exersizes and add them in seperate. You might find it worth the effort, good luck

[slippz]

hey guys. i've been doing somewhat good :P
lost almost 6 lbs since i posted my initial diet. started my clen cycle yesterday too. i don't know if i mentioned this earlier, but i lost 2% bf and am now down to 19.

question... right after i lift.. i have a chicken breast. is that okay?
i've also made some better improvements in my diet, and will be sure to update asap.

[AdamGH]

question... right after i lift.. i have a chicken breast. is that okay?

add a sweet potato..

[slippz]

add a sweet potato..

no.





thanks for the tip!

[slippz]

HEY GUYS I RE UPDATED MY DIET. PLEASE CRITIQUE IT!
btw i took out sweet potatoes because it gave me nasty gas, and i had to hold it in in school because my farts always stink. so i dropped that

changes: added steak, unflavored oats, multivitamins, chocolate milk, PWO nutrition

[slippz]

Btw i make my steak medium well!

[slippz]

no one?!

[slippz]

bump

[Phate]

*******this is the updated and FINAL version unless critiqued**********

breakfast - 9 am
- generous amount natural oats (unflavored) mixed with cinnamon seasoning
- 1 scoop of ON protein (24g protein)
- 2 multivitamin capsules
good first meal, though i would add more protein from a solid source, like tuna or chicken that has to break down so you have a slightly sustained release until your next meal
snack 1 - 12:30 pm
- 1 grilled chicken breast (cold)(23g protein)
- 1 tablespoon of L/F cottage cheese (13g protein)
- 1 tablespoon chicken salad (premade from sam's club) (11g protein)
- 1 glass of 1% chocolate milk (8g protein)
do you mean one cup of cottage cheese and chicken salad cause a tablespoon is three teaspoons, which is barely half a mouth full

cut out the chocolate milk, unless it's like Mootopia or something with no sugar, but look at the back of it, i bet it has HFCS, Cornsyrup and sugar, three different types of sugar that you don't need, replace with 8th Continent light soy milk (1cup=50cal and like 6-8g of protein)

Write out the stats on the chicken salad, bet its a big no-no)
lunch - 3:30 pm
- 1 grilled chicken breast (cold)(23g protein)
- 1 tablespoon chicken salad (11g protein)
- handful of lettuce
- 1 scoop of ON protein (24g protein)
instead why not make a salad with tuna and cut up chicken, add some yougurt based ranch(its like 80cal or 2tablespoons vs. 140 for regular)
snack 2 - 6:30 pm
- 1 grilled chicken breast (warm) (23g protein)
- 1 table spoon of chicken salad (11g protein)

dinner - 8:30 pm, sometimes 9:30
- 1 beef loin tenderloin steak (24g protein)
- 1 tablespoon of L/F cottage cheese
- 1 scoop of ON protein (24g protein)
- 1 glass of 1% chocolate milk (8g protein)
same, cut out milk, btw, where are the carbs, throw in some beans or something
PWO NUTRITION (about 5-15 minutes after lifting)
- 2.5 scoops of Nitrotech protein (60g protein)
- 1 tablespoon chicken salad (26g carb, 11g protein)
- 2 packets of flavored oats (quaker oats random assortment flavors)
use regular oatmeal and flavor yourself with cinnamin and splenda
all cooking is done with a broiling pan. at least i think that's what it's called. it's like a square pan with ridges all across it. all cooking is done with olive oil. when i say cold chicken breast, i mean that it's been refrigerated and eaten cold. when i say it's warm i mean its been refrigerated, but i throw it on the pan again to get it warmed up.

please c&c this so i can finalize everything

first off good job on puttin the diet in a organized way that we can read, now lets get crackin

[slippz]

first off good job on puttin the diet in a organized way that we can read, now lets get crackin

for breakfast, i guess i'll add a chicken breast =]

and yes, i guess i'll cut out the choco milk and chicken salad. i think i've gained a few pounds because of it the milk has like 26g of fat. lol. i read here that someone drinks it for PWO so i decided to buy some.

and is for the tablespoon thing, no. i mean tablespoon. i didn't eat that much of it because i didn't really like how it tasted, and then like 2 days later, i found out it was like almost 6 days expired. LOL. so yeah. i'll have to buy some new cottage cheese and re-cycle it into my diet.

i will be buying some soy milk today as well.

i also have a slight issue. my fourth class starts on the 8th, so i will be getting out of school at 3, and eating around 330.. i have a 1 hour break between classes, so i'll probably buy oatmeal at my college. can you recommend another good snack to eat at school that i can possibly pack that won't smell or spoil during my 1 hour break, but 2 hours before my break?

also, how's my PWO nutrition looking?

thanks for the help! keep it coming

[Phate]

for breakfast, i guess i'll add a chicken breast =]

and yes, i guess i'll cut out the choco milk and chicken salad. i think i've gained a few pounds because of it the milk has like 26g of fat. lol. i read here that someone drinks it for PWO so i decided to buy some.
yeah, cut it out, that much fat is horrible
and is for the tablespoon thing, no. i mean tablespoon. i didn't eat that much of it because i didn't really like how it tasted, and then like 2 days later, i found out it was like almost 6 days expired. LOL. so yeah. i'll have to buy some new cottage cheese and re-cycle it into my diet.
also look into greek/bohemian yougurt, it's got like 5 carbs and 9g of protein, plus has active cultures to help with digestion
i will be buying some soy milk today as well.

i also have a slight issue. my fourth class starts on the 8th, so i will be getting out of school at 3, and eating around 330.. i have a 1 hour break between classes, so i'll probably buy oatmeal at my college. can you recommend another good snack to eat at school that i can possibly pack that won't smell or spoil during my 1 hour break, but 2 hours before my break?
you have a couple options
1)get canned tuna that has an easy open tab and bring some of that with some fiberone cereal in a cup and eat that on your 1 hour break
2)get a insulated lunch box and buy some resuable ice cubes(i got some for like 3 buck and are a liquid inside a plastic pouch that won't leak) and bring that everyday, then you can make whatever and you'll be fine
also, how's my PWO nutrition looking?
looks good to me
thanks for the help! keep it coming

any other questions

[slippz]

no sir!! thank you for your help!
i will incorporate your suggestions and then that will be it!

thanks