Thread: My Diet

I will leave the critiquing up to the experts but I will put in my two cents about meals 3 and 4.

Meal #3
Can of tuna
Salad w/ 2Tbsp Low Cal Dressing
***Where is the fat in this meal? Low cal dressigns are full of sugar, opt for full fat dressing instead

Meal #4
4 oz. Chicken Breast
1 Apple
*** Again, looking good, BUT you need some fat. maybe some flax or top your chicken with a little salad oil

Also Protein drinks and bars are really not great for ya. Actual proetin powder is better. And better yet real food is the best. But I don't know if your schedule can accomodate this.

Meals 1 & 5 are EXCELLENT

Oh and Welcome to IM

Hope this helps

Thank you....I need all the help input that I can get, I want to do evereything right the first time. Any more sugestions people? -Ryan

Originally posted by PhazeShifter
Hey guys,
I'm new to the board and searched aro8und for a while to try to piece together a good diet for myself. I'm 20 years old, male about 6'0" and 185lbs. I put together a diet consisting of 6 meals every three hours using samples from Dr.Pain and w8lifter I believe. Tell me if this diet looks good for someone who is fairly thin and . My workouts are every 3 days a week(Mon, Wed, Fri) doing a beginner workout which I calculated over 6 weeks using my ORM to determine the amount of weight I should use for each set and each week. So anyway, on to the diet...please keep in mind I'm a college kid and I won't have a problem sticking to the diet, but affording itmight be hard...

Welcome to the board!

It's good that you stated your stats and goals, but whats missing is some history fo what you've been doing for meals, BF% and caloric levels! You must be gradual in adding meals and or calories, drink more water when consuming more protein.

Also, great first effort....you show a good understanding!


Next....this is a meal plan for hardening and or cutting NOT for someone who "wants to get big and build muscle" So to do this right....go back and read in the nutrtional section:




Bulking w/ Slow Burners

And get back with us...especially with your current and then proposed plans!



Leslie, for the record....you were on the right track, there was insufficient protien in most meals except Meal 5, and not enough fat in meals 2,3,4 and 6.




Meal #1
1 cup oatmeal
1 whole egg
4 egg whites
1 TBS Flax Oil

Meal #2
Protein Drink

Meal #3
Can of tuna
Salad w/ 2Tbsp Low Cal Dressing

Meal #4
4 oz. Chicken Breast
1 Apple

Meal #5
10 oz. 93% lean beef, chicken, turkey, fish and once or twice weekly sirloin steak
2 cups vegetables
1 TBS Flax Oil

Meal #6
Protein Drink
Protein Bar

OK...here goes:

Meal #1 - looks good...plenty of complex carbs, protein, and fat

Meal #2 - Protein Drink....you should add some fat (flax oil) and also add some carbs if you're trying to add size...I'd suggest mixing your protein mith some milk or if you're home and have access to a blender try mixing in some fruit

Meal #3 - Again...add some fat (regular dressing or olive oil with the salad)...also you need some slow burning complex carbs (try adding some brown rice or a sweet potato to the meal)

Meal #4 - Here I would increase the chicken to about 6 or 7oz., keep the apple, but also try to add some good slow burning carbs again (maybe try having a whole wheat pita with the chicken inside it and add some vegies for variety and taste). Maybe also consider having a glass of milk...where are you getting your calcium from?

You're young and still growing so think about it...calcium is VEY VERY important!

Meal #5 - Saying it again...if you're adding size add some slow burning carbs (brown rice would go great with the vegies). I'd also consider decreasing the protein to around 6 or 7oz.

Meal #6 - definately lose the protein bar. For a nice bedtime snack try 1% Cottage Cheese (1 Cup) blended together with 1 Tbsp Natural Peanut Butter and 1-2 Tbsp Sugar Free Chocolate Syrup...this should minimize insulin release at bedtime, make you feel as though you're having a bedtime treat, provide adequate fat, protein, and calories, and hold you over until the morning.

Overnight - if you wake up hungry in the middle of the night try having a protein drink with a Tbsp of Natural Peanut Butter.

Overall - you're on the right track but remember that much of what you seem to have taken from w8 and DP are recommendations for cutting. When you're young and trying to put on size you need to make sure you are eating enough calories first and foremost...ensuring you eat at least 1 gram of protein per lb of BW, make up the excess calories from slow burning quality complex carb sources, and eat every 2.5 to 3 hours.

Thank you for the link...these are the things I needed to know. My backgroud history is normal food eating with no diet. I recently decided that I wanted to get in shape, eat right gain muscle and get cut. I know this is a long process but I'm determined and want to get it done right. Thank you for the link. How long should I stay on this diet for?

PS...be gradual in raisning your meals and calories!

FF, very, very nice......let's also encourage PS to do some homework so that his understanding is more complete!

I'm very impressed!


DP

Originally posted by PhazeShifter
Thank you for the link...these are the things I needed to know. My backgroud history is normal food eating with no diet. I recently decided that I wanted to get in shape, eat right gain muscle and get cut. I know this is a long process but I'm determined and want to get it done right. Thank you for the link. How long should I stay on this diet for?

We try to change things every 3-5 weeks to avoid acclimation, BUT I REPEAT...don't jump into this level of calories, macronutrients....and meal frequency...be gradual!


Work out a transition plan.....show us where you came from...and where and where you are going......we will adjust accordingly!

Good Luck!


DP