Thread: New diet this week...

Originally Posted by thajeepster

I didnt notice any gains from my updated 2450cal diet last week... (go figure eh? )

Who would have thought!

anyways, im going to step it up a bit now.

Great...

Breakfast-
40g Oat Bran 98cals/26.5c/6.9p/2.8f
40g Oats 150/27/5/3
.75cup Egg Beaters 90/3/18/0
1 Whole Egg 74.5/.6/6.2/5
140g Mushrooms 35/5.7/4.1/.5

TOTAL 447.9/62.8/40.2/11.3

Looks good. You could even consider increasing your oats and decreasing your oatbran if you wanted more non-fibre carbs.

Pre-Workout
Homemade Protein Bar 330/37.8/33.1/10.6

TOTAL 330/37.8/33.1/10.6

Personally, I think this meal needs to be bigger. Pre workout is just as (if not more) important as PWO - as it is what gives you those nutrients that are in your blood at the time of training. Even if you added 1 cup skim milk it would be much more ideal.

Post-Workout
PWO Shake (1 scoop whey/40g Oats/100g Banana) 352/52.4/29/5

TOTAL 352/52.4/29/5

Pretty good. But you could get away with a little more.

Post PWO Meal
2 Slices Ezekial Bread 160/30/8/1
Egg Salad (3 white/ 1whole egg / relish / celery / ff mayo) 155.3/8.3/17.2/5.7
3 Fish oil Caplets 27.1/0/0/3

TOTAL 342.4/38.3/25.2/9.7

Add an apple and increase your whites to 5 whites. 25g of protein is not a lot - 30g as a minimum would be better for your size. You would also be better off without the ff mayo - but leave it in if you must.

Dinner
140g Chicken (Raw Measure) 154/0/32.3/1.7
65g (raw) Brown Basmati Rice 226.1/48/5.7/2.1
1.5 cup Veggies 75/15/3/0

TOTAL 455.1/63/41/3.9

Good. Might want to take some fishies here. 2 - 3 caps.

Evening Meal

112g Chicken (raw measure) 123/0/25.9/1.4
1.5 cups veggies 75/15/3/0
30g Oat Bran 73.8/19.9/5.2/2.1
30g Oats 112.5/20.2/3.8/2.2

TOTAL 384.5/55.1/37.8/5.7

Good. A bit more fat might be ok here too (2-3 fish oil caps).

Pre-Bed

255g Cottage Cheese 183.6/6.9/31.6/2.6
1 package sf jello gelatin 33.3/.5/5.7/0
2 tbsp natural pb 188.5/6.9/7.7/16

TOTAL 405.4/14.3/45/18.6

good.

GRAND TOTAL
2717.3 Calories
323.8g Carbohydrates 45% cals
251.3g Protein 35% cals
64.8g Fats 20% Cals

Protein is looking fine for someone your size. Fats are a lot better than your earlier attempts too (anything up to 75-80g would be ok).

About the carbs/calories - these calorie totals include fibre carbs right (and the oddness that is oatbran macros )? If so then you are probably not eating enough. So you might have to increase your net carbs at some stage - something closer to 2g per pound might be neccessary.

thanks for the input, the calorie total is not with fiber carbs... im gonna add some fish oil to my dinner and a tbsp pb to my evening meals.

Ok, now its updated with emma's advice Emma you are a lifesaver.

Breakfast-
40g Oat Bran 98cals/26.5c/6.9p/2.8f
40g Oats 150/27/5/3
.75cup Egg Beaters 90/3/18/0
1 Whole Egg 74.5/.6/6.2/5
140g Mushrooms 35/5.7/4.1/.5

TOTAL 447.9/62.8/40.2/11.3

Pre-Workout
Homemade Protein Bar 330/37.8/33.1/10.6

TOTAL 330/37.8/33.1/10.6

Post-Workout
PWO Shake (1 scoop whey/40g Oats/100g Banana) 352/52.4/29/5

TOTAL 352/52.4/29/5

Post PWO Meal
2 Slices Ezekial Bread 160/30/8/1
Egg Salad (3 white/ 1whole egg / relish / celery / ff mayo) 155.3/8.3/17.2/5.7
1 cup skim milk 85.8/11.9/8.4/.4
3 Fish oil Caplets 27.1/0/0/3

TOTAL 428.2/50.2/33.6/10.1

Dinner
140g Chicken (Raw Measure) 154/0/32.3/1.7
65g (raw) Brown Basmati Rice 226.1/48/5.7/2.1
1.5 cup Veggies 75/15/3/0
3 fish oil caplets 27.1/0/0/3

TOTAL 482.2/63/41/6.9

Evening Meal

112g Chicken (raw measure) 123/0/25.9/1.4
1.5 cups veggies 75/15/3/0
30g Oat Bran 73.8/19.9/5.2/2.1
30g Oats 112.5/20.2/3.8/2.2
10g Natural PB 58.9/2.2/2.4/5

TOTAL 443.4/57.3/40.2/10.7

Pre-Bed

255g Cottage Cheese 183.6/6.9/31.6/2.6
1 package sf jello gelatin 33.3/.5/5.7/0
2 tbsp natural pb 188.5/6.9/7.7/16

TOTAL 405.4/14.3/45/18.6

GRAND TOTAL
2879.8 Calories
337.8g Carbohydrates 44% cals
262.1g Protein 34% cals
72.2g Fats 21% Cals

*Note net carbs, with all my daily fiber comes out to 274.4

Better????

I have another bar recipe with 436.6 cals 49g carbs (net 41.6) 35.2g protein and 12.6g fat, i could replace my pre workout bar with that, but i feel im already jumping ahead too much too soon, maybe next week i will incorporate that into my diet. Or i guess i could add another glass of milk preworkout... but that still puts me around 2950... thats alot from 2450... isnt it?

Personally I would:

Pre-Workout
Homemade Protein Bar 330/37.8/33.1/10.6

TOTAL 330/37.8/33.1/10.6

Add the skim milk here. Milk is HIGHLY anabolic and having the excellent source of carbs and protein pre-workout is going to help you out a lot.

Post PWO Meal
2 Slices Ezekial Bread 160/30/8/1
Egg Salad (3 white/ 1whole egg / relish / celery / ff mayo) 155.3/8.3/17.2/5.7
1 cup skim milk 85.8/11.9/8.4/.4
3 Fish oil Caplets 27.1/0/0/3

TOTAL 428.2/50.2/33.6/10.1

Have the apple & egg whites here instead of the milk - the fruit will help restore and maintain your blood glucose after your lifting and the milk is far more useful to you around your workouts.

Dinner
140g Chicken (Raw Measure) 154/0/32.3/1.7
65g (raw) Brown Basmati Rice 226.1/48/5.7/2.1
1.5 cup Veggies 75/15/3/0
3 fish oil caplets 27.1/0/0/3

TOTAL 482.2/63/41/6.9

Looks good.

Evening Meal

112g Chicken (raw measure) 123/0/25.9/1.4
1.5 cups veggies 75/15/3/0
30g Oat Bran 73.8/19.9/5.2/2.1
30g Oats 112.5/20.2/3.8/2.2
10g Natural PB 58.9/2.2/2.4/5

TOTAL 443.4/57.3/40.2/10.7

Great.

Pre-Bed

255g Cottage Cheese 183.6/6.9/31.6/2.6
1 package sf jello gelatin 33.3/.5/5.7/0
2 tbsp natural pb 188.5/6.9/7.7/16

TOTAL 405.4/14.3/45/18.6

As you are worried about your total calorie intake, you could decrease this meal a little. eg: Decrease to 220g cottage cheese and 1 tbs PB (takes off 120 cals). To allow you to increase your earlier meals.

GRAND TOTAL
2879.8 Calories
337.8g Carbohydrates 44% cals
262.1g Protein 34% cals
72.2g Fats 21% Cals

*Note net carbs, with all my daily fiber comes out to 274.4

Better????

This is not too bad...

i guess i could add another glass of milk preworkout... but that still puts me around 2950... thats alot from 2450... isnt it?

That is a lot for one jump - I would stick to increases of about 200-300 cals at the moment. 500 cals is a little large.

My suggestions still stand -
add milk pre workout (or 0.5 pre and 0.5 post if you want)....
add apple and whites to lunch
slightly decrease last meal

.... You are better off getting quality calories around your workouts.

ok heres some changes:
~ 1 cup skim added to pre-workout
~ Egg salad changed to Tuna salad sandwich + apple (totals now 405.7/59.6/30.7/5.8)
~ last meal now 226g cottage cheese and 20g pb...

Totals 2851/355.8(net 288.8g)/261/62... sound good? im gonna go around 2700 til wednsday, then up it to this on thursday. Ease myself into it. thanks again.

OK... should be perfectly tweaked now... FINAL DIET: (probobly til next week when i find out i need to go up another 3-400 )

Breakfast-
40g Oat Bran 98cals/26.5c/6.9p/2.8f
40g Oats 150/27/5/3
.75cup Egg Beaters 90/3/18/0
1 Whole Egg 74.5/.6/6.2/5
140g Mushrooms 35/5.7/4.1/.5

TOTAL 447.9/62.8/40.2/11.3

Pre-Workout
Homemade Protein Bar 330/37.8/33.1/10.6
1 cup skim milk 85.8/11.9/8.4/.4

TOTAL 415.8/49.7/41.5/11

Post-Workout
PWO Shake (1 scoop whey/40g Oats/100g Banana) 352/52.4/29/5

TOTAL 352/52.4/29/5

Post PWO Meal
2 Slices Ezekial Bread 160/30/8/1
Tuna Salad (85g tuna/onions / relish / celery / ff mayo) 133.6/7.9/22.1/1.2
1 Medium Apple 81.4/21/.3/.5
3 Fish oil Caplets 27.1/0/0/3

TOTAL 405.7/59.6/30.7/5.8

Dinner
140g Chicken (Raw Measure) 154/0/32.3/1.7
65g (raw) Brown Basmati Rice 226.1/48/5.7/2.1
1.5 cup Veggies 75/15/3/0
3 fish oil caplets 27.1/0/0/3

TOTAL 482.2/63/41/6.9

Evening Meal

112g Chicken (raw measure) 123/0/25.9/1.4
1.5 cups veggies 75/15/3/0
30g Oat Bran 73.8/19.9/5.2/2.1
30g Oats 112.5/20.2/3.8/2.2
10g Natural PB 58.9/2.2/2.4/5

TOTAL 443.4/57.3/40.2/10.7

Pre-Bed

226g Cottage Cheese 162.7/6.1/28/2.3
1 package sf jello gelatin 33.3/.5/5.7/0
20g natural pb 117.8/4.3/4.8/10

TOTAL 313.8/11/38.5/12.3

GRAND TOTAL
2851.5 Calories
355.8g Carbohydrates 47% cals
261.1g Protein 35% cals
62g Fats 18% Cals

*Note net carbs, with all my daily fiber comes out to 288.8

now on non workout days, can I get away with everything the same, but no pwo shake? That would drop me 350 cals, or should I find a way to squeeze in the extra cals into a few other meals?

Originally Posted by thajeepster

GRAND TOTAL
2851.5 Calories
355.8g Carbohydrates 47% cals
261.1g Protein 35% cals
62g Fats 18% Cals

*Note net carbs, with all my daily fiber comes out to 288.8

looks good to me!

sweet... Thanks a ton.

Lucky bulking bastard