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  1. #1
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    Quote Originally Posted by jamyjamjr View Post
    double time job 72hrs a week.. full time student 14 units and i weight train/ do mma


    there are ways to make time to eat.. u have to get creative...

    so everyone quite your bitching and whining...

    u wannna get big, u gotta eat big....
    Hahaha unreal...I ain't complaining...

    - "If it was easy everyone would do it"

  2. #2
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    pasta is okay as your meal right after your workout

    off days eat closer to your bmr... workout days eat your tdee

  3. #3
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    Jamy - Whats your take on chocolate milk? When's the best time to drink it? How about with shakes? It has a really good protein to carb ratio.

  4. #4
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    choclate shakes?? a whole messa simple sugars with a little bita protien? i wouldn't even take it pwo...

    u need semi-simple carbs pwo..
    simple carbs will store in your liver and the rest will become fat..

    semi-simple carbs make it to your depleted glycogen stores in your muscles..

    in other words.... i think it's worthless...

  5. #5
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    I'm working on an improved diet...I'll post it soon

  6. #6
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    Jamyjamjr - I think we're makin progress here...This is what I ate yesterday

    Breakfast
    -1 cup of egg whites(equivalent to 8 egg whites) 28/0/120/0
    -2 slices of wheat bread 7/3/190/34


    PWO
    -Pro Complex shake with 1/2 cup of straweberries 61/1/306/15.1


    -8 ounces of baked cod 50/10/250/2
    -1 cup of small potatoes 4/0.4/180/41.4


    -8-10 ounce new york strip steak 63/33.83/574.39/0


    Dinner
    -12 pieces of sushi 24/8/624/156


    -Pro Complex shake 60/.5/260/4


    Totals

    297/56.3/2504.39/252.5

    Calories seem kind of low...what should I do?

    When should begin to notice gains?

  7. #7
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    Quote Originally Posted by Newbie1819 View Post
    Jamyjamjr - I think we're makin progress here...This is what I ate yesterday

    Breakfast
    -1 cup of egg whites(equivalent to 8 egg whites) 28/0/120/0 u got those macros right?? 8 egg whites are closer to 40g
    -2 slices of wheat bread 7/3/190/34


    PWO
    -Pro Complex shake with 1/2 cup of straweberries 61/1/306/15.1


    -8 ounces of baked cod 50/10/250/2
    -1 cup of small potatoes 4/0.4/180/41.4


    -8-10 ounce new york strip steak 63/33.83/574.39/0 add a efa..


    Dinner
    -12 pieces of sushi 24/8/624/156 omit, do 8oz of lean meat.. this will cause an insulin spike


    -Pro Complex shake 60/.5/260/4
    omit, eat real food, as much as i like pro comlex, it's for pwo... do 1/2lb of london broil and an efa like avocado


    Totals

    297/56.3/2504.39/252.5

    Calories seem kind of low...what should I do?

    When should begin to notice gains?
    u can add another meal.. eat every 3 hrs..

  8. #8
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    bump

  9. #9
    Nice thread fellas...informative and nice to see people helping people. Bump
    Last edited by mgern527; 05-02-2009 at 09:42 AM. Reason: Spelling

  10. #10
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    Getting better, or at least close? It can't be horrible anymore

  11. #11
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    well, if want to contine with this tweak.. need you to make the changes iv posted and post up a new diet with macros and daily totals so we can finish this up.....

  12. #12
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    Breakfast
    -1 cup of egg whites raw (equivalent to 8 egg whites) 30/0/140/0
    -1 cup of oatmeal 8/4/340/66


    PWO
    -Pro Complex shake with 1/2 cup of straweberries 61/1/306/15.1


    -2 cups of pasta 22/2/600/126


    -1 small hamburger 15/7/120/0


    -chicken 35/4/200/0.2


    -1/2 pound burger 55/38/604/0
    -large salad w/ tomatoes, onion, and olives w/olive oil 3/0.2/353/6.6


    -Shake 61/1/306/15.1 (I know you stress more real food here. I just feel like its easier to drink this and I'm eating a lot of meat so it seems tough to want to eat meat again.)

    -Total Macros 290/57.2/3002/229

    Generally i've been adding a little more chicken and pork to the daily meals
    Last edited by Newbie1819; 05-10-2009 at 08:43 PM.

  13. #13
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    Oh and I'm eating the pasta as my first meal PWO but around an hour to an hour and a half after, is that alright?

  14. #14
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    bump

  15. #15
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    9AM
    -1 cup oatmeal w/ 1 scoop whey protein - 38/4.2/470/68

    - 3 egg whites - 10.3/0.3/50/0.6

    - Mid + PWO - Complex shake - 60/.5/260/4

    - Lunch 10 ounce Salmon steak - 48/20/385/0
    with 1 cup sweet potatoes - 2/0.2/90/20.2

    - 6 ounce chicken breast - 35/4/200/0.2

    - shake - 60/.5/260/4

    - 2 6 oz. burgers with almond oil - 93.4/24.4/952/23.6
    and salad with onion and olive oil - 3/0.2/353/6.6

    - shake - 60/.5/260/4

    Totals
    Pro = 409.7
    Fat = 82.8
    Kcal = 3280
    Carb = 131.2


    I understand that you think there should be more food as opposed to the shakes, but sometimes I just can't put anymore food in so it's easier just to drink a shake in 15 seconds?

  16. #16
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    Quote Originally Posted by Newbie1819 View Post
    9AM
    -1 cup oatmeal w/ 1 scoop whey protein1 - 38/4.2/470/68

    - 3 egg whites - 10.3/0.3/50/0.6
    what time do you workout???
    - Mid + PWO - Complex shake - 60/.5/260/42

    - Lunch 10 ounce Salmon steak - 48/20/385/0 make it 12oz and break it into two meals...
    with 1 cup sweet potatoes - 2/0.2/90/20.2

    - 6 ounce chicken breast - 35/4/200/0.2

    - shake - 60/.5/260/43

    - 2 6 oz. burgers with almond oil - 93.4/24.4/952/23.6what kinda meat.. how lean??
    and salad with onion and olive oil - 3/0.2/353/6.6

    - shake - 60/.5/260/44
    omit this for a casien shake at least...
    Totals
    Pro = 409.7
    Fat = 82.8
    Kcal = 3280
    Carb = 131.2


    I understand that you think there should be more food as opposed to the shakes, but sometimes I just can't put anymore food in so it's easier just to drink a shake in 15 seconds?
    more then half your protien is coming in the form of shakes.. that's horrible... your not gonna gain the lean muscle your looking for...

    what's your bmr/tdee?

    u need to learn to eat food.. i'd rather have you eat 3oz of chicken and get less protien in then have those shakes.. they dont do shit for your metabolism and run through your system in an hour...

    make your last shake a casien shake.. that'll sustain u while u fast in your sleep...

    it's not a good diet.. make adjustments for further tweaking

  17. #17
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    like every1 sed...DIET

  18. #18
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    work out was at 10:15, so I had them at the gym before I went into it.

    check on the salmon. The burgers were ground beef which i made in to burgers. I believe it was around 90%.

    BMR is: 3327.4

    Tdee???

  19. #19
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    Alright here's todays so far

    Breakfast
    -1 cup of egg whites raw (equivalent to 8 egg whites) 30/0/140/0
    -1 cup of oatmeal 8/4/340/66

    Mid+PWO
    -Complex Shake 60/.5/260/4

    Lunch
    -6 oz Tilapia 33/3.7/162/1.5
    -1 1/2 cup of boiled potatoes 4.5/0.3/210/47.1

    Meal
    -5 oz, 95% lean burger(ground beef) with almond oil 50/22/750/48

    Meal
    -5 pieces of shrimp 25/1.5/147/7.2

    Dinner(Out for dinner)
    -12 oz steak 68.4/51.8/761/1.8
    -Veggies(onion, peppers, cucumber, mushrooms) 5/32/160/15

    __________________________________________________ _______

    Now it's 7:45

    I have another 45 minute run planned, so I was going to potentially have another PWO shake. 60/.5/260/4

    Followed by the same Tilapia meal with potatoes 33/3.7/162/1.5 + 4.5/0.3/210/47.1

    Finally a Casein shake before bed 24/1/120/3

    Totals
    Pro=400.9
    Fat=121.3
    Kcal=3682
    Carb=258.2

    *If anything I will omit the PWO shake

    Looks much better, no?
    Last edited by Newbie1819; 05-14-2009 at 05:55 PM.

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