Originally Posted by
gbrice75
Originally Posted by ArmyMan04
Ok here is everything. 6'0/ 235lbs ~17% BF 24yr old.
Eating every 2.5 hours.
Put your input in were you see fit.
Thanks
AM
Tot Cal Needs=
Moderately 3535
Very Active 3934
HeartRate
65% 127.4
70% 137.2
Meal (Pro/Carb/Fat/Cal) Update 2 [01JUN2010]
Bfast (Meal 1)
[1 Cup Oatmeal: 10/54/6/300]
[1 TBSP Lt. Brown Sugar: 0/12/0/51 ]
[1TBSP Nat P. Butter: 3/5.5/7/90]
[1 cup Egg white: 26/2/0/117]
Total: 39/73.5/13/558
Drop the brown sugar and add some splenda and/or cinnamon. Drop the peanut butter. If you want fat in this meal, add a whole egg or 2
Why is it a main advantage to drop the PB here and add it to nighttime shake?
Meal 2
[Whey Protien Shake: 24/4/1.5/130]
[1/2 Large Can (12oz) Tuna: 27.5/0/1.25/125]
[1/2 TBSP Lt. Mayo: 0/0/1.25/17]
Total: 51.5/5.25/4/272
Drop the whey shake and stick with real food. Adda complex carb source here - more oats, or sweet potato, yam, brown rice, etc.
You took 2 shakes out of this diet... why? I know solid food is better, but I thought adding shakes is beneficial.
Meal 3
[1/4 Cup Honey Roasted P. nuts: 6/8/12/150]
[1/4 cup Mtn Trail Mix: 4/15/9/160]
Total: 10/23/21/310
Are you really considering this a meal? No protein here, too much fat. I'd do another lean protein/complex carb here
This more a sub in I use when I start to get hungry early... but i didn't really know how to label it. Pnuts have good fats so I just eat it threw out really.
~CARDIO~ (30 - 60 Min 15% incline 2.5-3.0mph)
Meal 4
[2 Slices Ezekiel Bread: 8/30/1/160]
[4oz Turkey Filet: 28/0/.5/120]
[Tomato, Lettice, Onion: 0/3/0/19]
[1 TBSP Lt. Mayo: 0/0/3.5/35]
[~2 cup Organic French Gr. Bean: 2.5/12.5/0/50]
Total: 38.5/45.5/5/384
ok
Meal 5
[1/2 Large Can (12oz) Tuna: 27.5/0/1.25/125]
[1/2 TBSP Lt. Mayo: 0/0/1.25/17]
Total: 27.5/0/2.5/142
Complex carb! Why here? Specific reason? Or just make sure I have it in every meal?
PreWorkout Shake (Meal 6)
[Whey Protien Shake: 24/4/1.5/130 ]
Total: 24/4/1.5/130
No whey shake here! Real food - more lean protein, and complex carb to fuel your workout Related to question above
~LIFT~
PostWorkout Shake (Meal 7)
[Whey Protien Shake (2 Scoop): 48/8/3/260]
[Waximaize (Complex Carb Supp)(1 Scoop): 0/40/0/160]
Total: 48/48/3/420
Good!
Meal 8
[1 Med Sweet Potato: 2/26/0/112]
[1 8oz chicken/ or Chuck Tender Roast Steak: 22/0/3/120]
[1 TBSP Lt. Brown Sugar: 0/12/0/51 ]
[1 TBSP Buttery Spread Margarine: 0/0/6/60]
1 TBSP Olive Oil: 0/0/14/120
Total: 24/38/25/463
Drop the brown sugar. I probably wouldn't do the olive oil in this meal either
Why don't you like the olive oil? Good source of fat no?
Nightime Shake (Meal 9)
[Casien Shake: 48/6/2/240]
[1 TBSP Flax Seed Oil:0/1/11/110]
Total: 48/7/13/350
Feel free to add the PB back into this meal, 1-2tbsp. Possibly in place of the flax Again why PB here and why do you not like Flax?
Day Total: 310.5Pro /244.25Carb /88Fat /2899Cals
Above for Lifting days. (For non lifting days Take out Pre and Post workout meals)
Thank you for posting your diet in the proper manner! Suggestions in bold.. No prob =]
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