TheWolf

I would appreciate if someone would take a look at what my diet looks like and comment. I’m 31, male, 6’-0” 195 lbs. Using the accu-measure fat caliper, I’m around 16% BF. I’ve been on the P\RR\S program for about 7 weeks (actually doing P\RR, P\RR no shock yet). Before jumping on this program, I had been lifting for 8 months with no real goals, structure or thought about diet. Link to the program I’m on => http://www.ironmagazineforums.com/sh...ad.php?t=29867 (1st Shot at P/RR/S)



So, my goals are to continue to increase my strength and size gains and not pack on too much fat. I’m not real happy with how 16% look on me so a loss would be nice too. What’s listed below is my ideal daily diet. I’m sure it needs some tweaking, so have at it.







Meal 1

6:30 a.m. (Breakfast)

Protein Cereal w\ milk (Kashi, Total Protein etc)

Fresh fruit

or

omelet w\ wheat toast



Meal 2

9:00 a.m. (Quick meal\snack)

2-3 Hard boiled eggs w\ ½ pint of milk

or

Meal Replacement Bar w\ ½ pint of milk

or

2 cups of cottage cheese



Meal 3

12:00 p.m. (Lunch time 1 hour)

Approx. 7 oz meat, chicken, beef, pork or a can of tuna

1 ½ cup of Green veggies (broccoli, asparagus green beans)

2 hard boiled eggs

or

Tuna, chicken, turkey sandwich on whole wheat bread. (Heavy on the meat!)

2 hard boiled eggs

32 oz. water



Meal 4

2:30 p.m. (Quick meal\snack)

Approx 7 oz. of whatever meat I had at lunch or

2 cups cottage cheese

Water



Meal 5

6:00 p.m. (Dinner)

Approx. 14 + oz meat, chicken, beef, pork, fish (Leftovers will be meals 3&4 tomorrow)

Approx 2 cups veggies (broccoli, asparagus, green beans, cauliflower)

Water



Meal 6

8-9:00 p.m. (This one is hit or miss. I don’t always get this one in)

2 cups cottage cheese

or

Meal Replacement Bar w\ ½ pint of milk

or

A pint of my favorite beer with some assorted cheese (not too often)



Total water intake is over 64 oz. beginning at 12:00 p.m. and continuing though the day.
So far no supplements, not against them, just not using right not.
Weekends I struggle to eat clean, but I'm getting tougher.

Any help would be greatly appreciated.

Jodi

If you are bulking, where are the carbs?

How bout some EFA's and more protien!

What are the macro's?

TheWolf

Jodi,

I was hoping you would jump on my thread. O.K. I more protein and carbs ie. I need to eat more. I have read a bunch of your posts, but never followed your link to "Cutting, Bulking and Maintenance"...very helpful. I like the shopping list. It gives a beginner (like me) an idea of what good fats and cards I need to add.



I have to show my ignorance though and ask what macros are





Do the meals look O.K. and do I just need add to them? I work out in the evening around 7:30 or 8:00 p.m. So more carbs early in the day then ease up as the day goes on? When during the day should I add the EFA’s? I have stopped using margarine and cooking spray. I also have nuts as a snack once in a while, but I will work in increasing.



Thanks for your help, I appreciate you time.

Jodi

Macros are the totals that you eat of Protein, Carbs, Fat etc.

You can add EFA's to any meal just make sure you get them.
Make sure you get carbs in the am and definately Pre and Post workout. This is a bulk and these are the optimal times for your body to use these carbs.

TheWolf

You have the patients of a Saint. I see you answered the same question about 3 minutes after mine in another post. I’m sure all the information you need is here, it’s just a little hard to search and sort out.



Thanks again for your time I really appreciate it. I’ll re-do my meal plan to include more carbs, protein and EFA’s. If you don’t mind I’ll post it again, revised, for final approval.

Jodi

Don't mind at all.