Diet... Whatcha think??

[The Deuce]

Alright.. so...

Meal 1- 1/2 cup Oats .. 2 cups Liquid Egg Whites...

Meal 2- 2 Scoop Mix of Whey and Casein Mix w/Skim Milk

Meal 3- 12oz Chicken Breast + Broccoli

Meal 4- 1lb Ground Chicken or Turkey (depending on Day) 1/2 cup Brown Rice

Meal 5- 2 scoop SAME Powder Protein Mix bu w/ water + 1/2 cup Oats

Meal 6- Oatmeal Pancakes = 1cup Oats + 10 egg whites + 1 scoop Natty Peanut Butter

Meal 7- 1lb Ground Chicken or Turkey + 1/2 cup Brown Rice

Meal 8- 8oz Top Round or London Broil + 2 scoops of Natty Peanut Butter.


Yes, That is 8 MEAL.... Yes I am Bulking... Substitutions that will be made are the meal 7 on NON-WORKOUT DAYS will consist of just 12 oz. Chicken Breast and Meal 3 -- Depending on how I feel I will sub out for Tuna w/ 1tbsp EVO ..

Also Non-workout days will consist of 7 meals eliminating # 5.. because that's OBVIOUSLY my PWO shake...

Then.. some days.. instead of Meal 8 being a Steak Cut, it might be a Casein Shake with elimination of the Meal #2 shake and instead of the shake at Meal # 2 PUTTING Oatmeal Pancakes there.. and Meal number 6 then becoming 2 cans of Tuna w/ EVO on two slices of Double Fiber Protein Plus All Natural Wheat Bread.

I know there is Subs in and out.. but in order to remain consistent on calorie counts and Macro splits I had to mix it up so I didn't get sick of the SAME MONOTONOUS DAILY FOOD INTAKE..

The Macro's stay essentially THE SAME on Each Day.. Averaging 275g Pro/175g Carb/60g Fat Calorie Count if I am NOT mistaken Hits around 3400.. that's a + 350cals on the Bulk Side.. (Maintenance is around 3150)
So.. 350 * 7 = 2450+cals per week .. Equates to what?? 13/16th's of a LB??? Something like that...


Any thoughts or opinions on this Plan??


This Diet will be run for 12 weeks... Then, I will be 12 weeks out from COMP.. so I will then BEGIN my Pre-Comp Diet.. which will be HELL, But I am sure I will do just fine...


Let me know if you guys think I should TWEAK something.. add/subtract something... I think I have everything figured out appropriately.. If my Math is OFF.. it's because I am tired... LOL...

[Sfla80]

ok, first they will need your stats,
age
height
weight
trainging
carido
everything there is to know.

Im still new to this diet forum, and i know you are bulking but, you need more veg in the deit. They add great carbs to it.

and the only other thing i can add is that shakes arent counted as meals.

[The Deuce]

Haha Thanks bro !! But everyone KNOWS my stats here.. well all the big named people.. as you can see I am not new brother man...

As far as the vegetables.. I can't really consume any of them BUT broccoli ... I take a super Pill that has all the BENEFITS of vegetables or SO it says I know nothing can compare to the real Thing...

I know shakes aren't considered real meals.. but That's why I have 6 real meals. The A-typical average. BUT When you add a solid food to it I.E.- Milk or Oats.. that will quantify it as a meal .. it also has a Calorie count to outweigh the factor of it being an instantized Powder.

But definitely appreciate your insight bro !!

[Klimax]

First good luck for the comp.
I don't come to 3400 kals with your macros. I would suggest you avoiding milk (yes i know shakes taste better with milk, but...) and having more carbs than pro in bulking.

[jkilla13]

Hey buddy I think you might need to take a closer look at your macros here. You are consuming 52 ounces of meat here, not including pro shakes or even egg whites, granted this may be a raw measurement but even if it is, it is way too much. On average 1 ounce of meat generally contains 7 grams of protein. So 52*7= 364g pro before pro powder and egg whites. Not trying to rip on you buddy just curious as to how you calculated your macros as mine come out way higher for your diet. Im not sure how you measure your meat, anything that loses moisture during cooking i measure after cooked, If you are measuring raw then it may be a little bit closer to your macros but they still seem low, even 52 oz raw(yield after cooking) is around 210 g pro, then after after egg whites and pro powder( assuming its around 20 g per scoop) im getting around 380 g pro and this is still not including the milk. Once again, not trying to flame, just wondering how you calculated your macros?

[jkilla13]

So I worked your macros because I'm bored and this is what i came up with, assuming everything measured dry and raw.
4320 kcals/126g fat/275 g carb/503 g pro(total but more like 410 from animal sources)
Now assuming you do measure like most of my clients, its more like,
3852 kcals/126g fat/178g carb/492 g pro (again this is total but 400 or animal sources)
This is measuring the oats dry but brown rice cooked, this for me at least seems to be the most common method I find my clients using.

*also it should be noted that I did not incorporate the broccoli as it is negligible to macros or the milk as I did not have the proper volume provided*

p.s. the fat may be a little high depending on how lean you get your ground meats.

also even at your macros of 60F/175C/275P The total kcals would only be 2340 not 3400
60*9=540
175+275=450*4=1800
1800+540=2340

[The Deuce]

Bro, Thank You for that, I knew my Math had to be off.. Yah I measure Before Cooked, as it looses from what I heard.. the water weight so 12oz of Chicken ends up to 8oz... and 8oz of Steak hits around 5-6oz.

So I knew I was off somewhere.. And I guess I didn't accurately assess the Protein complex I use.. 2 scoops equates to 30g's.. 15g's per scoop... I use a different measuring scoop to dial out the Mix..

So now, That I read over your calculations I am left with WAAAAY Too much protein intake.. So now I know I have to kick that down, and as far as the Fat ... That's EXTREMELY too much Fat... I guess I was just WAAAY off on a lot of things.. haha.. That's why I came here with the diet.. I knew SOMETHING had to be off..

It's Kind of upsetting to know that at this point I still can NOT calculate out my own diets.. This is why I paid someone to do it for me, AND I tried to go off of the diets that HE had me on, and if this is how they are coming out then.. HE WAS SCREWING ME THE WHOLE TIME !!!

So, this being said.. what can I do to switch this to a NORMAL DIET to allow for BULKING purposes.. Now that I feel like a complete FVCKING IDIOT and have apparently been ingesting 500+g's of PROTEIN per day...??

[The Deuce]

Or.. More over.. Is this TOO MUCH?? Even though my totals are way off... should I still run this diet??

Or do you think it's a big NO-NO...

What if I drop a shake... screw the milk.. even despite the taste...

reduce the portion of chicken to 8oz and reduce the ground chicken or turkey to 3/4lb??

Would that be a more realistic approach to this?? I mean I know my body is going to utilize a lot of what is put into my body.. I pretty much beat the shizzit out of my body on a daily basis and I know this isn't the right forum but my supplementation forces more of the protein into my muscles to be used.. I.E.- Test/HGH/Ghrp-2/ and then Other various Compounds depending on which cycle i use... like for instance.. I will be on the above named compounds Plus Proviron and NPP...

So it's not like it's an all natty approach but I also KNOW that 500g's of Protein per day is way overkill and 275g's of Carbs isn't enough.. I should revert that almost.. shouldn't I..

useful formula I read somewhere when bulking.. 1.4g of Pro + 2.3g of Carb and .45g of Fat per LB of LBM...

so that would just about 275pro + 442g carb + 87g of Fat...

Does that sound MORE accurate than the plan I have laid out??

[Klimax]

o that would just about 275pro + 442g carb + 87g of Fat...

Does that sound MORE accurate than the plan I have laid out??

I think it would be better. In bulking because of the protein sparing of carbs and fats you don't need extremly high amount af proteins.

[EZ E]

Not knowing your weight, body type or activity level but your carbs seem high....at least they would be for me....just something to keep your eye on.

Good luck.

[**TOP**]

WOW first of all not everyone here knows who you are and if you want optimal help you will post your stats. Also lately ive been seeing people bash protein shakes like they are worthless considering? If they are not consider meals then why do they remain in our daily macros? Hell in that case you shouldnt count any of the fat subs you take either or any other sup that you consume with calories? Protein shakes will never defeat whole foods but Protein shakes are meals!

[The Deuce]

I KNOW THEY ARE MEALS... That is WHY I called it MEAL # Whatever.. I was basically STATING that I have 6 SOLID FOOD Meals to back up the Straight up fact... MY MACROS DO INCLUDE My shakes..

Geez, You really know how to ruin someone's day don't you.. I came for help.. NOT TO BE FVCKING CRITICIZED !!

As far as the comment... "NOT EVERYONE KNOWS YOU..." Gee No Shit... no Newbie WITH only 20 post wouldn't KNOW me, you haven't been here LONG enough to read and know what i have to say and what I do actually KNOW... I have been here 2 solid years... So I was STATING that if you LOOKED you would see my POSTS around.. Considering I have 2500 of them.. My stats and Pics are definitely PLASTERED throughout the site...

You really want MY STATS... Ok, I'll REPEAT THEM Just for you.. so you can see exactly what I am working with..

I am a 27 year old male, 72.5inches, 222lbs, at 12.23% BF at last 9 point caliper measurement..

I Weight train 6 days per week, and do CARDIO 3 times to maybe 4 times per week.. at a walking incline for 30 minutes...

I have a PHYSICALLY DEMANDING LABORING JOB... I am a Roofer + Carpenter + Concrete Foundations .. I'd call that a Physcially demanding job NOW WOULDN'T YOU??

Not to mention I am a FATHER of 4 with TWINS on the Way.. So chasing 4 kids around after Work + Gym = EVEN MORE CALORIC BURN...

And let's not even get INTO what The Wife and I do behind Closed doors... DEFINITELY CALORIC BURN GOING ON THERE TOO..

So let me do a calculation ... USING THE FAMOUS HARRIS-BENEDICT FORMULA


Here's my Calculation.. for the Harris-Benedict Forumula...

H-B Formula Base Maint. Diet -- (lbm)= 195lbs., (Bmr)=2003cals, (BMR +ACTIVITY+TEF)= 4187cals, Base diet Cals per Meal = 598cals

H-B Formula for Bulking -- (Bmr)=2003cals, (BMR +ACTIVITY+TEF)= 4187cals, (BMR +ACTIVITY+TEF+BULKING) = 4687cals, Bulking Calories per Meal = 670cals


THERE DOES THAT HELP ANYONE AT ALL?? I figured it would... Unreal...


An ANABOLIC MEMBER COMES FOR SOME HELP ON A GODDAMN BULKING DIET and what do I get.. Shit on by Newbs... and someone saying that Shakes AREN'T Considered meals.. trying to repeat what I said when obviously I didn't mean that because OBVIOUSLY my Macro's and Daily Caloric intake did reflect them... SORRY MY CALCULATION AT FIRST WAS OFF...

But THANK GOD for JKilla13 he HELPED me re-evaluate my Math and was able to clear up a few things..

And 1 more thing TOPHER... Just so You know, I worked myself down from 305lbs at 40+Bf% .. and YES I drank Protein shakes.. probably MORE than I should have... but it HELPED me turn my diet around by adding more protein to my diet than Carbs and Sugar because OBVIOUSLY to get that friggen out of shape I must have been drinking SODA or Sugar Filled Energy drinks and sitting on my ass.. so when I was thirsty instead of grabbing one of them, I'd mix up a protein shake and guzzle that... SO Apparently that helped transform my body NOW DIDN'T IT !?!?

So I don't know DIET 100%.. I didn't NEED to.. before I had a nutritionist that I would see once a week.. do measurements.. hand me a sheet of paper with the weeks planned meals..portions, when to eat it.. and all that...

I HAVE SINCE FIRED HIM and decided to go at it alone.. HENCE WHY I TURNED HERE FOR HELP, Because I am not as knowledgeable as I should be about it..

But I know ENOUGH about AAS, and Workout Regimens, and Techniques, and TRT. So that off sets my knowledge about Diet..

I am trying to LEARN.. That's WHY I came here for help.. Jesus

[the big 1]

WOW first of all not everyone here knows who you are and if you want optimal help you will post your stats. Also lately ive been seeing people bash protein shakes like they are worthless considering? If they are not consider meals then why do they remain in our daily macros? Hell in that case you shouldnt count any of the fat subs you take either or any other sup that you consume with calories? Protein shakes will never defeat whole foods but Protein shakes are meals!

Glad this was brought up, i also think shakes can sustain you for a good two hours or so??

[**TOP**]

i know they are meals... That is why i called it meal # whatever.. I was basically stating that i have 6 solid food meals to back up the straight up fact... My macros do include my shakes.. good!

geez, you really know how to ruin someone's day don't you.. I came for help.. Not to be fvcking criticized !! not criticizing,just needed info you left out.
as far as the comment... "not everyone knows you..." gee no shit... No newbie with only 20 post wouldn't know me, you haven't been here long enough to read and know what i have to say and what i do actually know... I have been here 2 solid years... So i was stating that if you looked you would see my posts around.. Considering i have 2500 of them.. My stats and pics are definitely plastered throughout the site...
wow you sound as if everyone should take time out of there day to make sure they know who you are. I do this for free and on my time ,you came in the diet forum looking for help,i will not do the run around work and scower the site looking for your info to spoon feed you. I have never ran into you and you have never ran into me so how would i even know anything about you.you really want my stats... Ok, i'll repeat them just for you.. So you can see exactly what i am working with..

I am a 27 year old male, 72.5inches, 222lbs, at 12.23% bf at last 9 point caliper measurement..

I weight train 6 days per week, and do cardio 3 times to maybe 4 times per week.. At a walking incline for 30 minutes...

I have a physically demanding laboring job... I am a roofer + carpenter + concrete foundations .. I'd call that a physcially demanding job now wouldn't you??

Not to mention i am a father of 4 with twins on the way.. So chasing 4 kids around after work + gym = even more caloric burn...

And let's not even get into what the wife and i do behind closed doors... Definitely caloric burn going on there too..

So let me do a calculation ... Using the famous harris-benedict formula


here's my calculation.. For the harris-benedict forumula...

h-b formula base maint. Diet -- (lbm)= 195lbs., (bmr)=2003cals, (bmr +activity+tef)= 4187cals, base diet cals per meal = 598cals

h-b formula for bulking -- (bmr)=2003cals, (bmr +activity+tef)= 4187cals, (bmr +activity+tef+bulking) = 4687cals, bulking calories per meal = 670cals


there does that help anyone at all?? i figured it would... Unreal... after reading this you also sound like you think we owe you something?
an anabolic member comes for some help on a goddamn bulking diet and what do i get.. Shit on by newbs... And someone saying that shakes aren't considered meals.. Trying to repeat what i said when obviously i didn't mean that because obviously my macro's and daily caloric intake did reflect them... Sorry my calculation at first was off...

But thank god for jkilla13 he helped me re-evaluate my math and was able to clear up a few things..

And 1 more thing topher... Just so you know, i worked myself down from 305lbs at 40+bf% .. And yes i drank protein shakes.. Probably more than i should have... But it helped me turn my diet around by adding more protein to my diet than carbs and sugar because obviously to get that friggen out of shape i must have been drinking soda or sugar filled energy drinks and sitting on my ass.. So when i was thirsty instead of grabbing one of them, i'd mix up a protein shake and guzzle that... So apparently that helped transform my body now didn't it !?!?

So i don't know diet 100%.. I didn't need to.. Before i had a nutritionist that i would see once a week.. Do measurements.. Hand me a sheet of paper with the weeks planned meals..portions, when to eat it.. And all that...

I have since fired him and decided to go at it alone.. Hence why i turned here for help, because i am not as knowledgeable as i should be about it..

But i know enough about aas, and workout regimens, and techniques, and trt. So that off sets my knowledge about diet..

I am trying to learn.. That's why i came here for help.. Jesus

this "newb" didnt mean any disrespect towards you,but i have know formed an opinion of you on my own! Hopefully someone else will help you.. TOPHER

[The Deuce]

Well good TOPHER... you just caused me to put my first person on the IGNORE LIST since I came here.. congrats!!

[Twist]

you're a douche bag. and I have been here for quite some time and don't know your stats. You are not a celebrity and there is no need for your attitude. "Newb" topher is a great help.

here that's two for the ignore list.

[lovbyts]

Duece, are you on cycle? Yeah..... maybe the got a little roid rage going. LOL

To be honest, I have been here a while also, see my post # and sign up date. I had NO idea what your stats are. Do you know mine without having to look? They have been posted many many times. LOL

You do know the definitions of Assume dont you? Assuming someone knows your stats.

Assume = making an A$$ out of you and me...

[**TOP**]

Well Mr. deuce i just received your pm and Im not really sure how to respond. I think ill let everyone else respond for me! I believe everyone i have come across on the board ive been polite to and tried to make things as professional and blunt as possible,although you seem to act very disrespectful and immature maybe you dont need to worry so much about your diet at the moment and fix the real problem thats facing you. You seem to be a very bitter and insecure person. I wish you the best and hope that you find what you are looking for. Maybe one day in the future I can help you with your diet...TOP

And please do not PM me things like this ever again!

You make me sick you fvcking lil puke... YAH YOU LOOK LIKE YOUR READY FOR ANABOLIC STEROIDS U TWIG !! What are you.. fvcking 170 if ur lucky... ok look I got ABS Im king....

[Okinawa_Power]

Well Mr. deuce i just received your pm and Im not really sure how to respond. I think ill let everyone else respond for me! I believe everyone i have come across on the board ive been polite to and tried to make things as professional and blunt as possible,although you seem to act very disrespectful and immature maybe you dont need to worry so much about your diet at the moment and fix the real problem thats facing you. You seem to be a very bitter and insecure person. I wish you the best and hope that you find what you are looking for. Maybe one day in the future I can help you with your diet...TOP

And please do not PM me things like this ever again!

You make me sick you fvcking lil puke... YAH YOU LOOK LIKE YOUR READY FOR ANABOLIC STEROIDS U TWIG !! What are you.. fvcking 170 if ur lucky... ok look I got ABS Im king....

Wow....Why are people like this??? They come on here looking for help and when you try to help them they get all sensitive....Un****ingbelieveable.......This dude needs to grow up......

[POPS]

Now that you guys got my attention Ill give my 2 cents. Even with almost a thousand posts Im still a newbie. Fortunately, Topher, Okinawa and many others have helped me out to get to where I need to be.

We are all here for the same reasons, HELP! I think that we can go anywhere to get sarcastic. Why here?

C'mon guys, cant we just get along?

Deuce, Im following the same formulas as you have ; harris benedict. Before I got here I never heard of it. I think that if you find a diet that works for you stick with it until you feel like youre not seeing and results. Ive been here for just over a year and Im still tweaking my diet..

[inheritmylife]

removed

[The Deuce]

you're a douche bag. and I have been here for quite some time and don't know your stats. You are not a celebrity and there is no need for your attitude. "Newb" topher is a great help.

here that's two for the ignore list.

u got it....

[The Deuce]

Yah DONT WORRY .. This place went to shit after my Friend David Died.. yah.. T-mos... You were all sympathetic with me then LOVBYTS When you wanted to look upon my dead friend's obituary now weren't ya... Whatever.. Don't worry I won't bother your lil DIET CLAN again... See ya'll at the Olympia !!! PEACE

[MuscleScience]

Well this thread took a turn for the worst. Lets all take a deep breath and be respectful to each other. If we dont I will sick ninja squirrel on you all, and he goes f-ing nutty.

[The Deuce]

I know it did MS.. I even apologized and I continued to get SLAMMED...I just figured most people browse the whole site and have seen my progress pictures.. like i said ... sorry for the assumption.. but It was perceived in the wrong context...

Thenn of course Topher and I got into it.. which I REGRET.. I know he's a great guy, and seriously meant NO HARM whatsoever.. he was just stating in order for him to better assist me he would need my stats...

But once he said he already formulated an Opinion on me.. I lost and Forumlated Mine of Him...

Then Other people stepped in when not warranted to keep the DRAMA ISSUE BREWING EVEN STRONGER.. Pissing me off more...


LIKE I STATED MANY MANY TIMES, I came for HELP WITH MY DIET.. and I didn't even get that.. This is the DIET FORUM of our BOARD.. why is that one can not come here and request diet info without getting slammed and bashed on because he made an error in judgment??

Whatever it is what it is... I'll just go hire my Nutritionist back, that way I dont offend anyone here.. I thought we were supposed to be a tight knit community that helped one another out !!


When someone asks me a Question about AAS.. My expertise area... even if they are being a DICK I still help them.. because.. they have the right to know the correct information instead of walking around with false and potentially dangerous info...

[Swifto]

I know it did MS.. I even apologized and I continued to get SLAMMED...I just figured most people browse the whole site and have seen my progress pictures.. like i said ... sorry for the assumption.. but It was perceived in the wrong context...

Thenn of course Topher and I got into it.. which I REGRET.. I know he's a great guy, and seriously meant NO HARM whatsoever.. he was just stating in order for him to better assist me he would need my stats...

But once he said he already formulated an Opinion on me.. I lost and Forumlated Mine of Him...

Then Other people stepped in when not warranted to keep the DRAMA ISSUE BREWING EVEN STRONGER.. Pissing me off more...


LIKE I STATED MANY MANY TIMES, I came for HELP WITH MY DIET.. and I didn't even get that.. This is the DIET FORUM of our BOARD.. why is that one can not come here and request diet info without getting slammed and bashed on because he made an error in judgment??

Whatever it is what it is... I'll just go hire my Nutritionist back, that way I dont offend anyone here.. I thought we were supposed to be a tight knit community that helped one another out !!


When someone asks me a Question about AAS.. My expertise area... even if they are being a DICK I still help them.. because.. they have the right to know the correct information instead of walking around with false and potentially dangerous info...

Lets get this thread back on track.

Deuce, not everyone knows who you are mate, or are aware of your stats, so lighten up mate. I've seen your pics, you look good. Take a chill pill my friend.

And...STOP with the capitalization it REMINDS me of ****ing ROSS!

[Swifto]

Alright.. so...

Meal 1- 1/2 cup Oats .. 2 cups Liquid Egg Whites...

Meal 2- 2 Scoop Mix of Whey and Casein Mix w/Skim Milk

Meal 3- 12oz Chicken Breast + Broccoli

Meal 4- 1lb Ground Chicken or Turkey (depending on Day) 1/2 cup Brown Rice

Meal 5- 2 scoop SAME Powder Protein Mix bu w/ water + 1/2 cup Oats

Meal 6- Oatmeal Pancakes = 1cup Oats + 10 egg whites + 1 scoop Natty Peanut Butter

Meal 7- 1lb Ground Chicken or Turkey + 1/2 cup Brown Rice

Meal 8- 8oz Top Round or London Broil + 2 scoops of Natty Peanut Butter.


Yes, That is 8 MEAL.... Yes I am Bulking... Substitutions that will be made are the meal 7 on NON-WORKOUT DAYS will consist of just 12 oz. Chicken Breast and Meal 3 -- Depending on how I feel I will sub out for Tuna w/ 1tbsp EVO ..

Also Non-workout days will consist of 7 meals eliminating # 5.. because that's OBVIOUSLY my PWO shake...

Then.. some days.. instead of Meal 8 being a Steak Cut, it might be a Casein Shake with elimination of the Meal #2 shake and instead of the shake at Meal # 2 PUTTING Oatmeal Pancakes there.. and Meal number 6 then becoming 2 cans of Tuna w/ EVO on two slices of Double Fiber Protein Plus All Natural Wheat Bread.

I know there is Subs in and out.. but in order to remain consistent on calorie counts and Macro splits I had to mix it up so I didn't get sick of the SAME MONOTONOUS DAILY FOOD INTAKE..

The Macro's stay essentially THE SAME on Each Day.. Averaging 275g Pro/175g Carb/60g Fat Calorie Count if I am NOT mistaken Hits around 3400.. that's a + 350cals on the Bulk Side.. (Maintenance is around 3150)
So.. 350 * 7 = 2450+cals per week .. Equates to what?? 13/16th's of a LB??? Something like that...


Any thoughts or opinions on this Plan??


This Diet will be run for 12 weeks... Then, I will be 12 weeks out from COMP.. so I will then BEGIN my Pre-Comp Diet.. which will be HELL, But I am sure I will do just fine...


Let me know if you guys think I should TWEAK something.. add/subtract something... I think I have everything figured out appropriately.. If my Math is OFF.. it's because I am tired... LOL...

My PRO sources consist of lean beef, chicken, eggs and fish. You dont have any fish in there? I'ma big salmon eater.

I'd also substitute the PB for ome ga-3 or other EFA sources. Avacardo's, EVOO aswell. I take in around 25g/ED Om ega-3, then get other fats from animals and the above.

You also dont seem to have any yolks in there? The yolk contains enzymes that will aid in the digestion of the egg white and its assimulation. Cutting back on the PB and taking in some whole eggs would be my choice.

I dont eat a lot of brown rice either. It gives the body nothing apart from a bit of fibre. Barley, quinoa and sweet potato are my main carbs.

You may want to take in some digestive enzymes eating 6+ solid meals every day.

[The Deuce]

Awesome, Thank You Swifto.. Much appreciated.. Yes it is time to get this back on track.

To everyone I offended.. I am sorry. Sometimes I let my ego get to my head.. My bad..

Now, that we are back on track..

I'd like to analyze what was just said.

So. If I were to re-arrange this diet.. which I will be running for 8 weeks, allowing myself a full 16 weeks to work on cutting for competition .. Just to make sure I am ready...

I would substitute out and eliminate Natty Peanut butter.. definitely easy enough.

Add in.. Umm... How many Yolks to Egg Whites would you recommend.. say I did 6 whites and 4 wholes.. Is that a viable option? Or is there a certain ratio I should follow?

I got a Little bit of fish worked in there.. but it's No sodium tuna in a can.. I take 2 cans and combine it with 2tbsp of EVOO. And then add 1 slice of cheese to Two slices of Whole Wheat All Natural Double Fiber Bread..

I need all the fiber I can get. That's why I eat so much brown rice and double fiber bread. I don't eat a lot of vegetables LIKE i should. I buy them and stuff them in the crisper draw and forget about them.. and then once I remember. They have gone; Moldy, or soft, rotten or just plain outright spoiled.

I know I NEED to work on eating more veggies. I just have the good intentions too but when it comes time for my meal. I just FORGET about them and eat my ground turkey and rice or my sandwich with Tuna + EVOO. Or My steak. Or my Oatmeal Pancakes. There just doesn't seem to be a time where I am like.. OH YEAH.. My veggies !!!

Definitely something I need to work on.

With new Thought process going. I was thinking hmmmm...

Meal 1- Keep the Oats but up it 1cup and instead of buying the Liquid egg whites, just going with the whole eggs and like I said. 6 whites/4whole.

Meal 2- Keeping the same. THE SHAKE

Meal 3- A Fish Meal, either the Tuna route that I outlined above or like you said. Add in a cut of salmon.. now if I did that. What size are e talking?? 8oz., 12oz.?? I could definitely do ONE day Tuna, the next Salmon... I am not a huge fish eater but I can certainly consume it. + (VEGGIES?? Broccoli sounds about my speed at this part of the day for me..)

Meal 4- Ground Turkey (Lean as I GO contains 8g's of Fat per 4oz. So Im thinking of going strictly for 8oz. instead of 16oz. to keep FAT CONTENT Down.) and INSTEAD of the Rice go with a Sweet Potato. And on some days instead of the GROUND TURKEY .. Going the route of 8oz of Chicken Breast. w/ sweet potato. (I will eliminate the Ground Chicken DUE TO IT'S HIGH FAT CONTENT)

Meal 5- Keep the same (My PWO shake w/ .5cup of Oats) I consume not 5 minutes after I am done my grueling weight training sessions.. and so far so good it has done it's job so far so I don't think I need to fix something that isn't broken.

Meal 6- will be variant Some days I will run with my OATMEAL PANCAKES.. Because they are so delicious, filling, and just all around GREAT for after a workout .. IMO. But on some days hitting instead the brown rice/Ground Turkey combo once again with the 8oz of the actual meat. But keep the Brown rice to a 1cup cooked.

Meal 7- 12oz Chicken Breast w/ Veggies (IDEAS???) is this a good place to throw in that avocado ?? Yes In fact I think it might be

Meal 8- 8oz. Lean Steak (London broil/top round) + more vegetables.. I really need to work on getting more of these into my diet...

Does that look a little bit better?? I do take in OM EGA 3 tabs about 3 currently daily so I should BUMP that up huh?? They are 1g softgels.. so I can see myself taking 10 per day but definitely not 25.. but then again, I am not quite sure how much of the OM EGA 3 I get from Fish so that would equate into the equation somewhere I am sure...

Whatcha think now? Better? More on the lines of a healthier Bulker?


And yes Swifto I am working on my CAPS LOCK addiction.. it's so hard to break because I have been typing like that since I started typing.. especially when talking to people when I want those words to stick out.. Kind of consider it like if I was talking to you face to face and that would be inflection and tone of voice. It moreover is to get my point across I think...

[FireGuy]

Deuce, if you can list the macros for each meals as well as the totals for the day it really helps anyone wishing to lend you specific advice. Also, your cardio schedule and goals for this diet. "Bulking" or "Want to get shredded" is not a goal. "I need to put on 10lbs of lean mass with 3 or less lbs of bodyfat gain by March 1, 2010 is goal". This doesnt apply to just you, if you dont state your goal people tend to give advise tailored towards what they think you should do.

[The Deuce]

Thanks FIREGUY, yah that would make more sense.. sorry.. hahaha.. sometimes even the smallest things elude me. What about if my GOAL is to ADD as MUCH LEAN MASS with AS MINIMAL Addition in BODYFAT by February 7th,2010. Since THAT is the Day I must into my CUT DIET to be ready for Competition on MAY 2ND,2010.. That gives me 12 solid weeks, to get Comp ready.

Cardio Schedule will be 3 days per week 30 min brisk walk at an incline of 5% I think.. HR in the FAT BURN range nothing more.. I think that's 130-140bpm .. haven't looked at that stuff in so long.

I will work on the MACRO'S to have ready for tomorrow.. I am wiped !!!

Hardcore Chest Workout today.. really put the POWER into it.. Heavy, and ALL Dumbbell work.. something I haven't done in a while.

And I am just WIPED !! Hahaha, gotta stuff 8oz. of steak and some other food into me gut before I pass out.. kinda nodding out while typing this.. ugh...