Trying to increase LBM and Cut BF Critique Please

**Yanger** · 03-10-2004, 01:16 PM

Okay here is a typical Meal Day for (ie yesterday)

Meal 1: 3 egg (1 yoke) scramble with spinach, green onions, 2 oz lean roast beef for texture mainly, one piece WW toast.

Meal 2: 1 apple Turkey sand (2 oz) on WW with sprouts and spinach w/ Mustard

Meal 3: Syntrax Nectar Protien (2 scoops) and 1 tsp Fish Oil (ick)

Meal 4: 2 rice cakes w/ natty PB

Meal 5: 8 oz Chicken Breast, Green Salad w/ vinegrette, green bean mix, 1 tsp fish oil (ick again)

Meal 6: 4 oz chicken salad and an apple

Any major mistakes? Should I move stuff around? I generally have 2 meals before lunch time work out then have the protien shake. Is that enough in terms of EFA? Should I add another protien shake in there somewhere if I'm trying to cut the blubber?

Thanks.

**BabsieGirl** · 03-10-2004, 01:37 PM

You're eating too many apples. That's a lot of sugar.
meal 1: Add 1 or 2 more egg whites, cut the veggies and replace it with grapefruit.....take a multi-vitamin.
Meal 2: Cut the bread out and eat your turkey plain. Add a protein drink there and 2 cups lettuce
Meal 3: Yam with butter tsp, flax seed oil, 6oz grilled chicken, 8 oz water
Meal 4: 8oz water, 6oz tuna, Spinach, vinegar, mayo tsp.
Meal 5: Protein drink, 4 strawberries, heaping cream
Meal 6: Steak, grilled chicken or fish, cottage cheese

**Jodi** · 03-10-2004, 02:22 PM

Originally posted by Yanger
Okay here is a typical Meal Day for (ie yesterday)

Meal 1: 3 egg (1 yoke) scramble with spinach, green onions, 2 oz lean roast beef for texture mainly, one piece WW toast.

Albeit high fat but it looks good. However, I would ditch the toast and have some oats instead.

Meal 2: 1 apple Turkey sand (2 oz) on WW with sprouts and spinach w/ Mustard

Is the bread Whole Grain?

Meal 3: Syntrax Nectar Protien (2 scoops) and 1 tsp Fish Oil (ick)

I couldn't drink fish oil either.

Meal 4: 2 rice cakes w/ natty PB

You need protein here. Get rid of the Rice cakes

Meal 5: 8 oz Chicken Breast, Green Salad w/ vinegrette, green bean mix, 1 tsp fish oil (ick again)

Excellent However, I would add in some Brown Rice or a Sweet Potato

Meal 6: 4 oz chicken salad and an apple

Move the apple to meal 5 and add in some fish oil here

Any major mistakes? Should I move stuff around? I generally have 2 meals before lunch time work out then have the protien shake. Is that enough in terms of EFA? Should I add another protien shake in there somewhere if I'm trying to cut the blubber?

Thanks.

What is the EPA/DHA in 1 tsp. of Fish Oil? I personally think the apples are fine.

**Yanger** · 03-10-2004, 02:26 PM

Yeah I'm gonna need to find something other than yams and cottage cheese....I know they are good choices, I'm just not a cottage cheese guy at all...and pretty much the same for yams...

Yeah need to reduce the apples (but I thought fruit although high in carbs were okay because of the easy digestion), and I left out the multi, I take one every morning. Are throwing the veggies in with the eggs a no no?

The hardest part of all of this is bread, sigh I love bread...

Yes Jody, the bread Whole Wheat whole grain. Would brown rice be an acceptable alternative to yams?

Fish oil: 850 EPA 650 DHA per teaspoon

**Jodi** · 03-10-2004, 02:42 PM

You don't have to have cottage cheese and yams. There are other good food choices than those. Yes Brown Rice or Oats are COMPLETELY acceptable over Yams.

The apples are fine. They are a low gi carb and great fiber. I eat about 2 apples a day myself. The fructose in the apples will help keep liver glycogen full.

The WW or Whole grain bread is fine in moderation. 1 meal per day.

That EPA/DHA is EXCELLENT

Add 1 tsp. to your 6th meal.

**Yanger** · 03-10-2004, 02:50 PM

Thanks Jodi...I blame Prince for the rice cakes

read somewhere that is part of his post workout meal so I added them lol. But I may move an oat serving into Meal 4, need to add a protien though.

Would adding another protien shake at meal 4 be a good idea or should I go with a whole food source ie Tuna or something?

**BabsieGirl** · 03-10-2004, 02:51 PM

Okay...so for regular dieting, apples are good....However they aren't when dieting for comps? Maybe I'm getting things twisted.

**BabsieGirl** · 03-10-2004, 02:52 PM

Originally posted by Yanger
Would adding another protien shake at meal 4 be a good idea or should I go with a whole food source ie Tuna or something?

You can never go wrong with a more natural food source

**Yanger** · 03-10-2004, 02:56 PM

lol Babsie, I'm all about regular dieting at this point and from where I'm coming from (ie drive thru's and pizza deliveries) this cleaner way of eating is leaps and bounds better than what I was shovelling into my gullet.

I can't even imagine if and when I try carb cycling what folks go through on NO carb days. I mean that would put me in a bad mood just waking up that morning

**Jodi** · 03-10-2004, 02:58 PM

Originally posted by Yanger
Thanks Jodi...I blame Prince for the rice cakes

read somewhere that is part of his post workout meal so I added them lol. But I may move an oat serving into Meal 4, need to add a protien though.

Would adding another protien shake at meal 4 be a good idea or should I go with a whole food source ie Tuna or something?

Real food is always better but a Shake is fine too. I think up to 2 shakes per day is acceptable.

**Yanger** · 03-10-2004, 03:03 PM

THANKS JODI and BABS

Oh I need almost forgot about my Fiber One...I need to keep that somewhere for the

value. Damn that stuff is good.

**Jodi** · 03-10-2004, 03:08 PM

Have it for meal 1 in place of other carbs.

**BabsieGirl** · 03-10-2004, 03:16 PM

Originally posted by Yanger
lol Babsie, I'm all about regular dieting at this point and from where I'm coming from (ie drive thru's and pizza deliveries) this cleaner way of eating is leaps and bounds better than what I was shovelling into my gullet.

I can't even imagine if and when I try carb cycling what folks go through on NO carb days. I mean that would put me in a bad mood just waking up that morning

I'm sure we've been where you were. It's a hard habit to break, yet such a wonderful move towards better living. You'll feel so much better about yourself and even more so if you stick to it.

There are no words to describe no carb days!

**physicallyelite** · 03-10-2004, 05:13 PM

Couple of tips:

-Get more fat at each meal. Since you are getting omega 3's already make the majority of the additional fat from monounsatirated fats i.e. olive oil.

-Cut the rice cakes. They have no nutritional value. Eat more veggies or low glycemic/low fructose fruits such as straweberries, blueberries, raspeberries, and blackberries.

-Eat a greater variety of vegetables so you get more nutrients.

**Yanger** · 03-11-2004, 05:48 AM

Thanks Curt...yeah the wife is a vegetarian so I usually end up with a variety of veggies at different meals. Losing the rice cakes will not be difficult, it was more for a transport for the PB

I try and get more mono's in the way I cook or home made salad dressings.

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