I wouldnt ask if i knew.... Help Please...

**Pizzer** · 05-17-2004, 10:36 PM

I have been working out heavy for the last two weeks and I will continue to do so until i reach my goal weight and size...i recently added about 10lbs of muscle... Right now im 22, 5.8 and 180... i would like to hit at least 190 before i begin cutting. I am supplementing 150g of protein a day as well as consuming plenty within in my diet... i am also taking 5-7g creatine mono and 1750mg tribulus a day. i try and balance my carbs/fats/proteins and i try my best to keep the beast fueled at all times, but its tough workin FT in center city. I was hoping someone could give me a list in a daily format of a typical menu for a six meal day. What im looking for is someone to tell me what foods i should/could be eating at say 615am/10am/1230pm/230pm/430pm/7pm.....
this would be a M-F daily routine with sat/sun being small "reward" days... I would really appreciate the help... Im only asking because i lack the knowledge and experience of planning a proper diet and not because im lazy at all. I just dont know how to "count" everything proportionately according to NUTRITION FACTS.... Again, I really appreciate the help.

Thanks!!!

**PreMier** · 05-17-2004, 10:40 PM

You need more protein. Atleast 1 gram per LB of bodyweight.

I doubt anyone will develop a diet for you for free. Look around in the diet nutrition forum(cutting, bulking, and maintenance) and check out www.fitday.com Once you get a diet together people can help you tweak it.

**Jodi** · 05-17-2004, 11:54 PM

Why don't you post your current diet and we can critique it for you. Nobody here is going to lay out a diet plan for you. That is your job to read and learn and we are here for support and guidance. Good luck

**Pizzer** · 05-18-2004, 07:33 AM

Touche' ...

But i wasnt really asking for a "FREE" diet plan, I think more what I meant was what types of foods i should be eating. I would think that I am getting close 180g of protein (1g / 1lb of bodyweight) through my supplementation and diet. But ill give you a run-down of a daily menu that makes up my typical diet. Also, keep in mind that i consume on average about 160-220oz of water daily. (refilling helps pass the time at work!)

TYPICAL DAILY DIET -
615am:
Blended Shake
(4oz Skim Milk
55g Protein
2Tbsp Yogurt
2oz Water
1/2 Banana or 2 Strawberries)

930-10am: 3-6oz Can of Tuna or
a PB/Jelly Sandwich, heavy on the PB

1230pm:
Turkey Sandwich
(Smoked Turkey
Multi-Grain Bread <or similar>
Provolone Cheese <or similar>
Cranberry Spread
Romaine Lettuce
Tomato)
Baked Lays Chips
Bottled Water

230pm:
Blended Shake
(Amazon Juice Bananarama -
Proprietary Blend of fruits, juice, milk, and 13g protein)

430pm:
Light Snack- Granola Bar or Yogurt

3-4 days a week, before dinner, I come home from the gym and have my creatine mix with Grape Juice

700pm:
Whatever moms cookin!!!!
(usually a well-balanced meal, veggies, meat, starch, etc.)

On heavy lifting days, ill have a 55g protein shake a few hours after dinner, before bed.

**Pizzer** · 05-18-2004, 07:34 AM

And BTW.... I REALLY appreciate the help guys and gals... and if we ever should meet one day, and you have helped me in any way... i will gladly buy you whatever flavor Amazon Juice you would like.

**Pizzer** · 05-18-2004, 02:18 PM

Any help with this would be greatly appreciated... Oh, and I did a calculation according to a calorie calculator that is recommended on one of the posts i found here... according to my size/weight/etc... i should be consuming at least 3300 calories a day to just support my body size as-is... if i want to gain i have to increase it substantially, say maybe 3850??
wow... i need some help gang... please help, please helpppp!!!!!

**Jodi** · 05-18-2004, 02:33 PM

Originally posted by Pizzer
Touche' ...

But i wasnt really asking for a "FREE" diet plan, I think more what I meant was what types of foods i should be eating. I would think that I am getting close 180g of protein (1g / 1lb of bodyweight) through my supplementation and diet. But ill give you a run-down of a daily menu that makes up my typical diet. Also, keep in mind that i consume on average about 160-220oz of water daily. (refilling helps pass the time at work!)

TYPICAL DAILY DIET -
615am:
Blended Shake
(4oz Skim Milk
55g Protein
2Tbsp Yogurt
2oz Water
1/2 Banana or 2 Strawberries)

This looks good but I would add some complex carbs like oats too

930-10am: 3-6oz Can of Tuna or
a PB/Jelly Sandwich, heavy on the PB

Veggies?

1230pm:
Turkey Sandwich
(Smoked Turkey
Multi-Grain Bread <or similar>
Provolone Cheese <or similar>
Cranberry Spread
Romaine Lettuce
Tomato)
Baked Lays Chips
Bottled Water

Damn, I want to bulk You need some healthier carb choices too. I would add in some brown rice maybe and your lacking in the EFA's
230pm:
Blended Shake
(Amazon Juice Bananarama -
Proprietary Blend of fruits, juice, milk, and 13g protein)

EFA's? Veggies?

430pm:
Light Snack- Granola Bar or Yogurt

Never eat without Protein, add some here

3-4 days a week, before dinner, I come home from the gym and have my creatine mix with Grape Juice

700pm:
Whatever moms cookin!!!!
(usually a well-balanced meal, veggies, meat, starch, etc.)

Just don't forget the EFA's

On heavy lifting days, ill have a 55g protein shake a few hours after dinner, before bed.

I prefer cottage cheese and an EFA at bedtime. You want a slower digesting protein like casein not fast digesting.

**Pizzer** · 05-18-2004, 04:32 PM

Thanks sooo much Jodi... thats a big help!! I actually found out a lot from reading some older posts of urs earlier today...
Ill be adjusting as i go and keep you posted... thanks again.

**Jodi** · 05-18-2004, 04:38 PM

No problem and good luck

**Pizzer** · 05-18-2004, 09:03 PM

hey... i also forgot to mention, Jodi... that last shake i have before going to sleep at night is MuscleMilk... its the only time i like to use this shake, because it has the Casein protein in it... like you had mentioned.

**Pizzer** · 07-21-2004, 06:27 AM

hey, Rob_Dimaggio, i think you had sent me a prvt message with a website that you thought could help me out with some free info. Something like the people who run the site would help me set up a good diet plan free of charge... ???

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