Researched diet...looking for critical comments

**mkmadsen** · 09-15-2004, 11:07 AM

Hey Ya'll, I have been studying nutrition on my own for the past few years and below is my current diet. I am looking for any comments that could take it to the next level. I am 20 yrs old, male, 5'8" and weight 148-151 lbs with currently about 8% BF. I stay in great shape but would like to improve further. My only few dilemmas are that I am not wanting to take further supplements due to costs and improvements I have seen myself make without the pills for cost/long term effect reasons. (I get harassed for taking steroids with some buddies on a daily basis at the gym

) The only supplenents I currently take as you can see below in my diet is whey protein, glutamine, vitamin C and a multivitamin. I would be interested in some other inexpensive, SAFE supplements if you have any suggestions, but even creatine is where I draw the line. I do a short 20 minute run on hills when I wake up to wake myself up each morning and then eat my first meal 15-20 minutes later after the HR is down before I start breaking down muscle. I then eat every 3 hours (6-7 meals/day) with usually 50g protein in each of the meals as my body typically does not store it as fat and I loose mass when I am not getting it. I am also not one of those infinite metabolism people as my diabetes pretty much cuts my metabolic rate in half (which just forces me to give the extra effort

). I would like gain a little more LBM and maybe reduce my BF level just a little more to get the veins rumming in the abs. I drink H20 throughout the day, 2-3 gallons par day including w/o water. I workout 6 days/week swithching muscle groups on a plan that works great for me. I do hit fatigues/plateaus about every 5 weeks but prob. due to lack of sleep as I work at my own private business and go to school full time (Georgia tech works your azz off, lol). I get out of the plateaus usually through switched workouts, increasing carbs one day and dropping the next, or doing fast paced workouts on odd days, which works. Anyways, here's my schedule with a few questions and my w/o schedule at the end, please comment and be critical, thanks!

***Meals start at 6am or 9am usually and are eaten every 3 hours. This diet is for semi-cutting as I can make gains while still keeping cut and would like to continue that.

Run, Water

Meal 1:

-Shake:

2 Scp Whey Protein (46g prot)

1 Tsp. Glut

(Sometimes ½ yellow banana)

Water

-1 Multivit + 1 Vit. C

-30g carbs (Brown Rice, Fiber One. Or Oats)

-1-2 Tbs. Natural PB or 1TBS Ground Flax seeds in Shake

****Too many carbs in morning?

Meal 2:

-Shake:

2 Scp Whey Protein (46g prot)

Water

-5-10 g carbs like Fiber 1

****Are these carbs needed to actually process the protein or can they be cut out?

Meal 3 (1 hour before workout):

-1 Cup Cooked Brown Rice (35 g carbs)

2 Scp Whey Protein Shake (46g prot)

Water

****Enough carbs for diet goals?

Workout (75-90 mins)-Workout schedule at end

Meal 4 (Again, 3 hours after meal 3, right after workout)

-Shake:

2 Scp Whey Protein (46g prot)

1 Tsp. Glut

(Sometimes ½ yellow banana for dextrose after workout, but not always)

Water

-35g carbs (1 cup Brown Rice)

-1-2 Tbs. Natural PB or 1TBS Ground Flax seeds in Shake

****Should I cut the rice and add glucose/dextrose instead for cutting for post WO meal?

****Should I eat all this right after workout or wait like 30 mins for the carbs?

Meal 5 (3 hrs. after meal 4):

-Shake:

2 Scp. Prot

Water

Meal 6:

-Salad:

1.5, 6oz Tuna cans or 8 oz Chickenor 8 oz sirloin w/ lettuce, broccoli, tomatoes, red cabbage, cucumber, shrooms, green beans, 1/2 C Fiber One, 1.5 Tbsp. Newman's Olive Oil & Vin. Dressing. Sometimes peppers, carrots, etc. are added.

The salad is large to fill me up, a little more than .75 gallons

****Although natural, is this still too many carbs (sugar carbs) before bed or does the fiber in the greens make it okay?

****Any ideas for a low carbs/sodium/fat salad dressing so I can add more dressing to the mix?

If I get to meal 7 (long day), it would be a shake like the others with some natural PB (1 TBS) before bed, otherwise the salad was my meal before bed.

4-8 hours sleep.

Workout Schedule:

Mon:

Back, Bi/Arms, Abs

Tuesday:

Off Day

Wed:

Chest, Tri, Abs

Thursday:

Shoulders, Bi/Arms, Abs

Fri:

Legs, Calves, abs

Sat:

Chest, Bi/Arms

Sun:

Shoulders, Tri, Abs

**Jodi** · 09-15-2004, 11:23 AM

Hmmmmmmm..........I'm not sure I want to touch this one with you being Type 1 as I am not a doctor and wouldn't want to give you any advice that may harm you. Sorry.

**mkmadsen** · 09-15-2004, 11:42 AM

If you don't mind, please advise me on anything you see. I have had diabetes for over 15 years and know very well what I can and cannot do. Any advice that wouldn't work for me I will disregard. I keep very good control and know a wealth of knowledge about it. Thanks.

Matt

**Jodi** · 09-15-2004, 11:59 AM

Meal 2 should have some Fat to slow down digestion of the protien. You don't need the carbs there.

Meal 3 needs fat too. How bout some EFA's?

Meal 4 needs some work. I would get rid of any hi gi carbs and stick with starchy slow burning ones like oats and brown rice. No need for the banana or dextrose. Just have a shake and some oats or brown rice. Also, get rid of the fat PWO meal. Then in another hour have a meal containing protein/carbs/fat

Meal 5: I would move meal 6 to meal 5. BTW-too many shakes, where's the real food?

Meal 6: Have meal 5 instead and add some fat.

**mkmadsen** · 09-15-2004, 12:16 PM

Thanks jodi,

So would you recommend protein/carbs immediately post workout and then more protein/carbs again an hour later? Also, i thought the dextrose was necessary to help process the protein after workout, but was I just hearing that probably from those taking creatine to help feed creatine properly to the muscles? I do have cheat days and I go out pretty often, but what I am trying to get here is a strict diet plan to follow as a critical guideline.

**Jodi** · 09-15-2004, 12:19 PM

Many of us here do not follow the PWO insulin spike and we just stick with whey and oats and hi gi carbs are not needed.

Yes, I'd recommend P/C PWO and then 1 hour later P/C/F.

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