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Thread: Help with diet, any advice would be great

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  1. #1
    Join Date
    Jun 2009
    Posts
    56
    Quote Originally Posted by Twist View Post
    I will help but I can't read it with all the color modifications. It makes the screen all messed up when I try to quote it. drop the noxplode also.
    Good job with the diet. In the original diet, almost all I would do is:
    meal 1
    add 2 whole eggs

    drop the dextrose pwo and do oats.

    I don't think 1 tin of tuna is 31g protein, more like 16, up that or eat something else.

    meal 5
    drop the rice and replace with veggies, and a lot of them

    try to add 50g of lean beef or more before your workout at some time in the am (with breakfast is best IMO)

    once again great job with the diet.
    Hey thanks for the input.. here is everything without colors if there is anything else to fix please let me know.. Thank you.
    I dont think I can eat anymore then that in meal 1.. I can barely finish that without adding anything else.

    Goals: I want to gain/bulk as much weight as I can with dropping my BF down quite a bit.
    Would like help/guidance in improving this diet to make it better in any way possible.

    Stats:
    Age: 29
    Height: 5'8"
    Weight: 145lbs naked
    BF: 12.5%
    Type: hardgainer
    BMR of 1635.75
    1635.75 x 1.725 = 2822 total daily calorie needs

    Suppliments:
    6 Fish oil per day taking 1 before meals
    Multivitamin in the morning
    1000mg Vit C per day taking
    BCAA's while working out

    Diet: (eating Veggies throughout the day from veggie platter)
    10am Meal 1 - 5 egg whites (cal 75, pro20), 1 whole egg (cal 63, pro5), Oats 40g (cal150 carb25 pro6 fat2), TOTALS - Cal 288, carbs 25 pro 31, Fat 2

    12pm Meal 2 - 175g chicken (cal289, pro54, fat5), 25g Uncooked Brown Rice (cal92, carb20, pro2, fat .7), 50g lean beef (cal82, pro12, fat3), TOTALS - Cal 563, carbs 20, pro 68, fat 9

    2pm Meal 3 - Tuna 2 tin (cal 180, pro30 fat6), 1 Tbsp Full fat Mayo (cal100, fat11), 2 slice whole wheat bread (cal140, carb26, pro6, fat2), TOTALS - Cal 420, carbs 26, pro 6, fat 19

    3pm WORKOUT

    4pm PWO - 2 scoop 100% whey (cal224, carb5, pro46, fat3), 1 Tblsp Flaxseed Oil (cal130 fat14g), Oats 40g (cal150 carb25 pro6 fat2), TOTALS – Cal 504, carbs 30, pro 52, fat 19

    5pm Meal 4 -PPWO - 175g chicken (cal289 pro54 fat5), 50g Uncooked Brown Rice (cal185, carb40, pro4, fat 1.4), TOTALS – cal 474, carbs 40, pro58, fat 6.4

    7pm Meal 5 - 200g lean beef (cal328 pro51 fat12), lots of veggies (cal92.5, carb20, pro1.9, fat 0.7) TOTALS – cal 420, carbs 20, pro 53, fat 13

    9pm Meal 6 - Tuna 2 tin (cal180, pro30, fat6), 1 Tbsp Full fat Mayo (cal100, fat11) TOTALS – cal 245 carbs 0 pro 31 fat 17

    11pm Meal 7 - Before Bed – Lean beef 200g (cal328 pro51 fat12), 1 Tbsp Flaxseed Oil (cal130 fat14g), TOTALS cal 458 carbs 0 pro 51 fat 26

    DAILY TOTAL Cal 3382 Carbs 161 Pro 350 Fat 111

  2. #2
    Join Date
    Apr 2008
    Posts
    219
    Quote Originally Posted by hfbd View Post
    Hey thanks for the input.. here is everything without colors if there is anything else to fix please let me know.. Thank you.
    I dont think I can eat anymore then that in meal 1.. I can barely finish that without adding anything else.

    Goals: I want to gain/bulk as much weight as I can with dropping my BF down quite a bit.
    Would like help/guidance in improving this diet to make it better in any way possible.

    Stats:
    Age: 29
    Height: 5'8"
    Weight: 145lbs naked
    BF: 12.5%
    Type: hardgainer
    BMR of 1635.75
    1635.75 x 1.725 = 2822 total daily calorie needs

    Suppliments:
    6 Fish oil per day taking 1 before meals
    Multivitamin in the morning
    1000mg Vit C per day taking
    BCAA's while working out

    Diet: (eating Veggies throughout the day from veggie platter)
    10am Meal 1 - 5 egg whites (cal 75, pro20), 1 whole egg (cal 63, pro5), Oats 40g (cal150 carb25 pro6 fat2), TOTALS - Cal 288, carbs 25 pro 31, Fat 2

    12pm Meal 2 - 175g chicken (cal289, pro54, fat5), 25g Uncooked Brown Rice (cal92, carb20, pro2, fat .7), 50g lean beef (cal82, pro12, fat3), TOTALS - Cal 563, carbs 20, pro 68, fat 9

    2pm Meal 3 - Tuna 2 tin (cal 180, pro30 fat6), 1 Tbsp Full fat Mayo (cal100, fat11), 2 slice whole wheat bread (cal140, carb26, pro6, fat2), TOTALS - Cal 420, carbs 26, pro 6, fat 19

    3pm WORKOUT

    4pm PWO - 2 scoop 100% whey (cal224, carb5, pro46, fat3), 1 Tblsp Flaxseed Oil (cal130 fat14g), Oats 40g (cal150 carb25 pro6 fat2), TOTALS – Cal 504, carbs 30, pro 52, fat 19

    5pm Meal 4 -PPWO - 175g chicken (cal289 pro54 fat5), 50g Uncooked Brown Rice (cal185, carb40, pro4, fat 1.4), TOTALS – cal 474, carbs 40, pro58, fat 6.4

    7pm Meal 5 - 200g lean beef (cal328 pro51 fat12), lots of veggies (cal92.5, carb20, pro1.9, fat 0.7) TOTALS – cal 420, carbs 20, pro 53, fat 13

    9pm Meal 6 - Tuna 2 tin (cal180, pro30, fat6), 1 Tbsp Full fat Mayo (cal100, fat11) TOTALS – cal 245 carbs 0 pro 31 fat 17

    11pm Meal 7 - Before Bed – Lean beef 200g (cal328 pro51 fat12), 1 Tbsp Flaxseed Oil (cal130 fat14g), TOTALS cal 458 carbs 0 pro 51 fat 26

    DAILY TOTAL Cal 3382 Carbs 161 Pro 350 Fat 111
    Hey isn´t is hard to chew uncooked rice?
    Why do you have flaxseed oil for PWO? And more proteins than carbs? I have read that you should have more carbs than proteins after a workout. Some even write that for PWO it should be pro/carb 1/4.

  3. #3
    Join Date
    Jun 2009
    Posts
    56
    Quote Originally Posted by mrdude View Post
    Hey isn´t is hard to chew uncooked rice?
    Why do you have flaxseed oil for PWO? And more proteins than carbs? I have read that you should have more carbs than proteins after a workout. Some even write that for PWO it should be pro/carb 1/4.
    LoL.. thats what I measure uncooked and then I cook that and eat it. I always thought Protein was the most important for PWO. thats were when its necessary to get all soaked up,

  4. #4
    Join Date
    Apr 2008
    Posts
    219
    Quote Originally Posted by hfbd View Post
    LoL.. thats what I measure uncooked and then I cook that and eat it. I always thought Protein was the most important for PWO. thats were when its necessary to get all soaked up,
    LOL yeah that makes sense. One guy at my job said that his rice was a little hard when we had lunch break. I told him that maybe he forgot to boil it.
    Yeah protein is important after work out but I have heard that you should have at least twice as much carbs than protein and very little or no fat.

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