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| Diet & Nutrition All aspects of diet & nutrition. Post questions about bulking, getting lean, healthy eating, weight loss, etc.
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10-10-2001, 02:31 PM
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#1 |
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Registered User
Join Date: Oct 2001
Posts: 22
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critique diet please
Daily Meal Planner for 180lbs (building muscle & shedding fat)
Total calories: 3420 calories; BMR = 19 6 meals a day: 570 calories per meal (8oz. of water each meal) 32% protein (weight x 1/*1.5): 270g, 1080 calories 53% carbs (weight x *2.5/3): 450g, 1800 calories 14% fat (weight x *0.3/0.4): 54g, 486 calories Meal 1 - 8:00AM 1/2 cup egg substitute (90 calories, 0g fat, 12g pro, 2g carbs) 1/2 cup post grape-nuts cereal (210 calories, 1g fat, 6g pro, 47g carbs) 1 box raisins (130 calories, 0g fat, 0g pro, 33g carbs) 2 cups fat-free milk (180 cals, 0g fat, 18g pro, 26g carbs) Meal 2 - 10:00AM Pre Workout Shake 1 scoop zero isopure whey (100 cals, 0g fat, 25g pro, 0g carbs) 1 cup fat-free milk (90 cals, 0g fat, 9g pro, 13g carbs) 1 cup orange juice (110 cals, 0g fat, 2g pro, 26g carbs) 1 tsp flaxseed oil (41 cals, 4.6g fat, 0g pro, 0g carbs) Train - 11:00AM 1 tsp glutamine (4.5g) with 1/2 cup water Meal 3 - 11:45AM Post Workout Shake 1 1/2 scoops zero isopure whey (150 cals, 0g fat, 37.5g pro, 0g carbs) 1/2+1/4 cup prolab carbpro (330 cals, 0g fat, 0g pro, 87.5g carbs) 1 tsp creatine (5g) 15 minute nap 1 tsp glutamine (4.5g) with 1/2 cup water Meal 4 - 2:00PM 2 slices whole grain bread (220 cals, 3g fat, 8g pro, 40g carbs) 1 can tuna (80 cals, 0g fat, 18g pro, 0g carbs) 2 cups salad (?) 1 tbsp olive oil (120 cals, 14g fat, 0g pro, 0g carbs) 1 large orange (65 cals, 0.3g fat, 1g pro, 16g carbs) 1 Myoplex Ready-2-Drink (200 cals, 4.6g fat, 20g pro, 20g carbs) Meal 5 - 6:00PM 2 thin sliced chicken breast (160 cals, 2g fat, 32g pro, 0g carbs) 1 cup whole grain rice (?) PB&B Shake 1 cup fat-free milk (90 cals, 0g fat, 9g pro, 13g carbs) 1 medium banana (108 cals, 0.6g fat, 1.6g pro, 27.5g carbs) 2 tbsp peanut butter (200 cals, 16g fat, 7g pro, 7g carbs) Meal 6 - 9:00PM Subway 12" chicken (622 cals, 12g fat, 50g pro, 80g carbs) (its being replaced with my moms dinner, hehe...) 2 cups salad (?) 1/2 cup cottage cheese (80 cals, 1g fat, 14g pro, 4g carbs) 1 cup strawberries (43 calories, 1g fat, 1g pro, 10g carbs) Bedtime - 11:00PM TOTAL Calories: 3419 (-1) Fat: 60.1 (+6.1) Protein: 271.1 (-1.1) Carbs:*452 (+2) ----- ok i have a few questions (sorry, was previously mentioned)... 1) should i get rid of the milk preworkout and replace it with malto? 2) should i replace 1/4 of a cup of malto in the post workout shake with some fruitjuice (so i can get complex and simple carbs?) overall? suggestions, comments, etc.. all welcome... |
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10-11-2001, 10:14 AM
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#2 |
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Who Me?
Administrator
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Your diet looks fine, but the calories seem a bit high for shedding fat. Do you have a high metabolism?
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10-11-2001, 01:33 PM
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#3 |
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Registered User
Join Date: Oct 2001
Posts: 22
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unfortunately (right now), yes i do... can u answer my two questions by the way? it be very helpful
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10-11-2001, 01:47 PM
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#4 |
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1.) I don't think it really matters.
2.) Yeah, replace it with juice. BOARD SPONSORS:
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10-11-2001, 03:25 PM
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#5 |
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Senior Member
Join Date: May 2001
Location: Chillin' in mah cribb, yo.
Posts: 598
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Don't replace it with juice.
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10-11-2001, 03:36 PM
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#6 | |
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Administrator
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Quote:
Pre work-out there should be more emphasis on simple carbs for energy. Post work-out there should be more emphasis on complex carbs, but some simple carbs are still needed to quickly stimulate the production of insulin, which helps drives digested protein into the repairing muscles. Prolab Carbpro is complex carbs, thus he's not ingesting any simple carbs post work-out. BOARD SPONSORS:
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10-11-2001, 06:02 PM
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#7 |
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Registered User
Join Date: Oct 2001
Posts: 22
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ok here it is...
Pre Workout Shake 1 scoop zero isopure whey (100 cals, 0g fat, 25g pro, 0g carbs) 1/4 cup prolab carbpro (110 cals, 0g fat, 0g pro, 27g carbs) 1 cup orange juice (110 cals, 0g fat, 2g pro, 26g carbs) 1 tsp flaxseed oil (41 cals, 4.6g fat, 0g pro, 0g carbs) |
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10-11-2001, 06:16 PM
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#8 |
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Registered User
Join Date: Oct 2001
Posts: 22
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and
Post Workout Shake 1 1/2 scoops zero isopure whey (150 cals, 0g fat, 37.5g pro, 0g carbs) 1/2 cup prolab carbpro (220 cals, 0g fat, 0g pro, 55g carbs) 1 cup fruit juice (110 cals, ??? 32.5g carbs) 1 tsp creatine (5g) |
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10-11-2001, 06:16 PM
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#9 |
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Registered User
Join Date: Oct 2001
Posts: 22
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which fruit juice should i use (sorry for so many posts but my posts are cut off..)?
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10-11-2001, 06:33 PM
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#10 | |
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Quote:
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10-12-2001, 11:15 AM
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#11 | |
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Who Me?
Administrator
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Quote:
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10-12-2001, 03:17 PM
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#12 |
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Senior Member
Join Date: May 2001
Location: Chillin' in mah cribb, yo.
Posts: 598
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Yes.
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10-13-2001, 10:27 PM
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#13 | |
Join Date: May 2001
Location: Around.....
Posts: 14,964
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Quote:
 ....and yes, that did call for 10 exclaimation points!  |
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10-14-2001, 11:58 AM
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#14 | |
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Who Me?
Administrator
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Quote:
He obviously does not have one. BOARD SPONSORS:
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10-14-2001, 12:46 PM
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#15 |
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Join Date: May 2001
Location: Around.....
Posts: 14,964
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Yes he does, he's just being his usual shithead self
 ...I meant that in the nicest possible way  |
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