Newbie here... need help with Diet?

**oncloudnine74** · 08-27-2003, 11:54 AM

Hello everybody... I've been working out for about 2-3 months now and have been using this diet/supplement combination. I was wondering if this a good combination and if I should add or drop anything?

----Diet/workout/sleep pattern----
NOTE -- eat every 3 hours
Sleep at least 7-8 hours
get at least your weight in grams of protein

After 1 month of following this diet... Add Cell tech creatine -- Use 2 (7lb) bottles
After the creatine is finished use (1-ad) 3 bottles
After finishing the 1-ad either hydroxycut ephedra free or xenadrine ephedra free to cut fat

Wakeup at 4:45 AM
JOG/SPRINT for 15-20 Minutes at least a mile to a mile 1/2

5:00 AM
1-myoplex deluxe shake (53g) (MIXED) w/ half water and half non-fat milk)
1-bananna

8:00AM
1-chicken breast (Foster farms--thegoodshit)
1 1/2 cups-mix (broccoli, carrots, peas, onions, mushrooms)
1-slice of whole wheat bread or fist size of rice

Snack--handfull of sunflower seeds/bananna

11:30AM
1-myoplex deluxe shake (53g) (MIXED) w/ half water and half non-fat milk)

3:00PM
1-chicken breast (Foster farms--thegoodshit)
1 1/2 cups-mix of veggies (broccoli, carrots, peas, onions, mushrooms)
1-slice of whole wheat bread or fist size of rice

3:30-6:00PM
--Working out--
Monday-SAT 6-day workout
Monday --back/bi
tuesday --legs/abs then swim
wednesday --chest/tris
thursday --legs/abs then swim
friday -- back/bi
Sat --legs/abs then swim
Sunday -- REST
Monday -- Start off with Chest/tris instead of back/bi to keep the workouts even

6:00PM
1-myoplex deluxe shake (53g) (MIXED) w/ half water and half non-fat milk)

8:30PM
1/2-chicken breast
1 1/2 cups-mix of veggies (broccoli, carrots, peas, onions, mushrooms)
1/2 slice of whole wheat bread or fist size of rice

---Eat before sleeping---
Half a grapefruit or orange -- w/ half cup of nonfat cottage cheese

SLEEP 9:00-9:30PM
Get at least 7-8hrs of sleep a night

**Jodi** · 08-27-2003, 03:44 PM

What are your goals and what are your macros for the day?

**butterfly** · 08-27-2003, 04:26 PM

See, I told you you'd get some help

**oncloudnine74** · 08-27-2003, 07:31 PM

Hi jodie and butterfly... Whew I just got back from the gym, but yeah I'm 20 yrs old 5'11 and currently weigh 172lbs... My goal is to weight 180-190lbs of lean muscle... I think my bf% is somewhere between 16-18%. Not sure because I've never measured it. But would my current diet/exercise plan get me to where I want to be if I stick to it? Also what do you guys think about the adding the creatine and then the 1-ad and cutting the fat w/ a stack? oh yeah and jodi what is a macro?? Thanks for all your help guys!

**Jodi** · 08-27-2003, 07:34 PM

Macros are your protein, carbs and fat. I would like to see what your currently getting for the day. You can use www.fitday.com to calculate your macros

**oncloudnine74** · 08-27-2003, 07:59 PM

Hey jodi man this site www.fitday.com is pretty cool... it's so precise in everything... anyways where do I find the macros after i input all the food I've eaten for the day?

**oncloudnine74** · 08-27-2003, 08:20 PM

Ok i've finished and this is what I've got ::

Fat: 114g 1024 calories 30%
Carbs: 312g 1050 calories 31%
Protein: 325g 1302 calories 39%

This equals a whopping total of 3485 CALORIES per day? (IS THAT BAD)?

eh and I want to lose fat, but at the same time gain muscle? What should I do?

**butterfly** · 08-27-2003, 09:32 PM

Originally posted by oncloudnine74
Ok i've finished and this is what I've got ::

Fat: 114g 1024 calories 30%
Carbs: 312g 1050 calories 31%
Protein: 325g 1302 calories 39%

This equals a whopping total of 3485 CALORIES per day? (IS THAT BAD)?

eh and I want to lose fat, but at the same time gain muscle? What should I do?

uhm yeah if you are trying to lose fat but that's ok if you are on a bulk.

**oncloudnine74** · 08-27-2003, 10:28 PM

So you're saying that I will lose fat, and gain muscle? Or that I will get fat and gain muscle at the same time? hehe Maybe I'm confused...

**Jodi** · 08-28-2003, 07:11 AM

At that kind of diet and that many calories, then yeah your gonna gain fat and muscle.

**naturalguy** · 08-28-2003, 08:50 AM

oncloudnine, there is no way for any of us on this board to be able to determine if you are going to gain fat from your diet because we don't know what your maintenance calories are. If you eat above your maintenance there is a good chance that you will gain some fat. The only way to really determine this is to monitor your measurements, bodyfat % and weight over time and make neccessary adjustments.

Overall your diet looks pretty good, you have the basics covered, eating every few hours, eating clean.

On your workouts, if I assume that you are natural, you should be training your bodyparts only 1 day per week and hitting them hard.

**Jodi** · 08-28-2003, 09:07 AM

Very true! but I'm still thinking his cals are probably too high if he wants to drop bf.

**naturalguy** · 08-28-2003, 12:41 PM

Originally posted by Jodi
Very true! but I'm still thinking his cals are probably too high if he wants to drop bf.

But we don't know that, it may sound like alot of calories to you but for him it could easily be below maintenance, when I was 18 I could eat almost 4,000 calories per day and not gain fat. It is different for everyone.

**butterfly** · 08-28-2003, 04:32 PM

Originally posted by naturalguy
But we don't know that, it may sound like alot of calories to you but for him it could easily be below maintenance, when I was 18 I could eat almost 4,000 calories per day and not gain fat. It is different for everyone.

You were also only 18 and most likely had a very high metabolism.

I can't imagine 3400 calories being ideal for anyone who wants to lose bf.

I'd cut out the bread, you really don't need it and make sure that if you have the rice, which I don't think you need either, that it's brown rice.

**naturalguy** · 08-28-2003, 05:47 PM

Everyone has different caloric requirements no matter the age. You may think it is alot of calories however for HIM it may not be enough. His maintenance calories might be 3800.

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