analyze my diet please.

**sentricyphen** · 08-07-2003, 11:14 PM

well ive worked hard thus far at perfecting my diet. can i get some input from some of the old-schoolers/moderators? btw my stats are: 6'2'',185, 10.5%bf, im bulking... I'm mostly wondering if my post w/o is optimal. If you see anything at all thats wrong, and i mean ANYTHING, let me know...oh also btw i eat 40-30-30 on off days;all low gi carbs except m#1.
-------------------------------------------------------------------
the diet (30%-40%-30%)

3500 cal consumed (3000 net; 500 burned in w/o)

total cal: 1050-1400-1050
total g: 263-350-117

(P-C-F)
m#1: 37-95-4 (564 cal)-----(pre w/o)
m#2: 80-100-4 (756 cal)-----(post w/o)
m#3: 37-95-4 (564 cal)-----(45 min later)
m#4: 37-20-35 (543 cal)
m#5: 37-20-35 (543 cal)
m#6: 37-20-35 (543 cal)
-------------------------------------------------------------------
macro. types

(pre w/o) m#1: mod GI carbs ; slow acting protein

(post w/o) m#2: high GI carbs;fast acting protein
50g dex, 50g maltodextrin, 80g whey, 2.5 g creatine, BCAA's, 5g L-glutamine

(45 min later) m#3: mod GI carbs; slow acting protein

m#4: low GI; slow acting protein
m#5: " "
m#6: " "
-----------------------------------------------------------------------
types of food:

CARBS

oatmeal

whole wheat bread

grapenuts

dextrose

maltodextrin

all sorts of veggies (minus corn,potato)

fruits (mostly the low GI ones)

PROTEIN

shakes

lean beef

lean cold cuts

shell fish

cottage cheese

chicken

eggs

egg whites

FATS

penuts

penut butter

EFA tabs

flax seed oil

canola oil

------------------------------
Supp's

Multi vitamin
Fish Tabs/Flax tabs
Whey-Isolate (heard hydrolysate is better?)
BCAA
L-glutamine
Creatine

**Jodi** · 08-08-2003, 04:16 AM

Hi, welcome

Ok, this is a bit hard to follow because meal combination is important as well. Is there anyway you could list a typical day in a meal by meal format with quantities. It would definately help evaluate it a little better

Your food choices do look to be good though

**sentricyphen** · 08-08-2003, 11:36 AM

m#1 pre w/o

1&1/4 cup oats
5 egg whites
1 cup blue berries

m#2 post w/o

50g dex 50g maltodextrin 80g whey
BCCA's,2.5 gcreatine,5g L-glutamine

m#3 45 min later

1/2 cup grape nuts
2 whole wheat buns
8 slices lean pastrami

1 slice fat free cheese

m#4

2servings penut butter(4 tbsp)

5 egg whites

2 slices of lean turkey (in eggs)

1/4 cup oats

m#5

2.5 servings of shrimp(5 oz)

2 tbsp canola oil

1/4 cup oats

m#6

1/2 cup penuts

1 cup cottage cheese

1/4 cup oats

**donescobar2000** · 08-08-2003, 09:49 PM

Sentricyphen wclcome to the board buddy. It's me from BB.com

**sentricyphen** · 08-09-2003, 12:30 AM

sup man; small world huh?
do you ever go to davins site? i think saw you there before.

btw anyone see any problems or am i good to go

**Jodi** · 08-09-2003, 09:35 AM

Are you trying to bulk?

**sentricyphen** · 08-09-2003, 12:44 PM

yes i am.

i am making gains of 2 lbs a week even @ 3000 cal net. i maintain at 2500-2600.

**Fit Freak** · 08-09-2003, 02:47 PM

I think that your post workout meal only needs about 40 grams of whey...80 is plain and simply too much to handle at once.

I would also try to find a substitute for the grapenut cereal...like more fruit or a sweet potato or something.

Also...try slicing fresh chicken or turkey instead of using cold cut meats.

I would also slightly reduce the pre-workout carbs and add some fat such as nuts to this meal to slow digestion. Make up for this by decreasing the amount of fat slightly in meals 4, 5, & 6. I also think that almonds would be a better coice of nuts than peanuts...plus you're already eating natural PB.

One last thing...when are you having flax and fish oil...are they included in your macros and in what quantities?

Overall...a good start

**sentricyphen** · 08-10-2003, 12:24 AM

Originally posted by Fit Freak
I think that your post workout meal only needs about 40 grams of whey...80 is plain and simply too much to handle at once.

I would also try to find a substitute for the grapenut cereal...like more fruit or a sweet potato or something.

Also...try slicing fresh chicken or turkey instead of using cold cut meats.

I would also slightly reduce the pre-workout carbs and add some fat such as nuts to this meal to slow digestion. Make up for this by decreasing the amount of fat slightly in meals 4, 5, & 6. I also think that almonds would be a better coice of nuts than peanuts...plus you're already eating natural PB.

One last thing...when are you having flax and fish oil...are they included in your macros and in what quantities?

Overall...a good start

-well about the 80 g of whey... i am having 50g of dex and 50 g of malto post w/o... dont i need to balance the carbs and protein out for this meal?? i just started doing this; w/ the 80g. before i was doing 40g whey 50g dex...

-also is it ok if my post w/o meal is the smallest of the day? (b/c it will be if im only eating 40g of whey.)

-good point about the grape nuts.. maybe il stick to wheat bread or something mod GI.(dont want to crash after spiking insulin; the potato wouldnt be good for my 45 min later meal would it)

-no, there is only like 1 g of fat per gram of fish tabs... i usually have about 4g a day.

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analyze my diet please.

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