Thread: Critique my summer diet plan please!

not too bad but you could use--more protien, more complex carbs, less sugar.
did you read this?
Guide to Cutting, Bulking & Maintenance

for breakfast you can make a shake with oats, pro, fruit. much better than cereal.

A shake with oats? Sounds good - a stupid question - how would I make that? With prepared oatmeal? Or just quick oats right oat of the bag? ...

So you think I need more protein? How many more grams? If I add another scoop of whey? Get like 25g more? That would be 230.

Less sugar - is this from the white rice? Or my whey? (I know it's partially sweetened with a substitute). And the apple? I need the fibre - is that fruit a problem? I would think if I cut the cereal, my sugar levels might be okay I hope?

Complex carbs - the breakfast oats will help, right? I can't switch the white rice fro brown - it makes me gag. What if I have the burger patty with some whole wheat pasta and pesto?

Thanks for the help, Dante!

(And I did read that link - good info -thanks )

Originally Posted by NEO_72

A shake with oats? Sounds good - a stupid question - how would I make that? With prepared oatmeal? Or just quick oats right oat of the bag? ...

So you think I need more protein? How many more grams? If I add another scoop of whey? Get like 25g more? That would be 230.

Less sugar - is this from the white rice? Or my whey? (I know it's partially sweetened with a substitute). And the apple? I need the fibre - is that fruit a problem? I would think if I cut the cereal, my sugar levels might be okay I hope?

Complex carbs - the breakfast oats will help, right? I can't switch the white rice fro brown - it makes me gag. What if I have the burger patty with some whole wheat pasta and pesto?

Thanks for the help, Dante!

(And I did read that link - good info -thanks )

i use old fashioned oats, mix them in right out of the container, you can add a little sugar free pudding & splenda for taste also..you can also add a fiber sup(like benefiber powder)its tasteless.

a general rule is to consume around 1.5 X bodyweight of protein.

fruit is good, just be conscious of when you are eating it. i try to eat it post wo or in the morning. try to get rid of the white rice/bread, whole wheat pasta is a great choice for lunch.

Thanks again man! Great 'food' for thought. I'm going to re-tool my diet with your advice.

I'll be asking you for more help in September when I start trying to grow again

good luck

Dante, I redid the diet a bit. Whole wheat pasta, and your god awful oat/whey shake in the morning Just a bit grainy.

I think it's better now. But I can't afford to go 1.5g/lb of protein ($$), so I have to settle for about 1g/lb.

Thanks again for your help man

----------------------
DESC UOM CAL PRO CARB FAT FIBRE CHOL
Oats 3/4 cup 114 4 20 2 3.1 0
WW Pasta 170g dry: 610 20 128 2 13 0
1% Milk 1.5L: 635 53 72 15 0 13
Apple 1: 84 0 21 0 4 0
Tomato 1: 28 1 6 0 1.4 0
Lettuce 40% whole: 16 2 2 0 2 0
Tuna 1 can: 120 30 0 0 0 63
Lean Burger Patty 2: 408 48 0 24 0 140
Salad Dressing 4 Tbsp: 178 0 4 18 0 0
Whey Gainer 3 Scoops: 393 69 9 9 0 0
TOTALS 2586 227 262 70 23.5 216
% 35.1% 40.5% 24.4%
1.02 1.18 0.32 [ GRAMS PER POUND ]
Cal/Weight ratio: 11.64864865 CURRENT WEIGHT 222

5:30 AM Breakfast: Oat/whey/milk shake
9:45 AM First break: whey/milk shake , apple
11:45 AM Lunch: lean burger, ww pasta, pesto
2:00 PM Second Break: lean burger, ww pasta, pesto & salad
5:30 PM Post Gym: whey/water shake
7:00 PM Dinner: can of tuna tossed in salad, oil dressing
9:00 PM Before Bed: 500ml milk

looks better, try replacing the milk before bed with fat free cottage cheese. its best to have casien protein, which is found in cottage cheese, before bed. you might also wanna add fish oil caps(very cheap)

Doesn't milk have casein too? I throw they whey in just for more grams, but I thought that the milk provided slow absorbing protein to defend against the catabolic sleeping state....??

And I've tried the fish caps beofre. Flax and CLA too. I guess I can start those back up.

Thanks man.

milk has more sugar and less protein. milk before bed on a cutting diet is def not the best choice..cottage cheese is the ticket. fish oil & cla will speed up fat loss esp. if you havnt been taking it.

Ah #$%^!

Dude, I am so sick of cottage cheese...been eating a half tub a day for like 2 years. Thought I had broke free.

Now you have me back on oatmeal AND CC!

Well, I'll give that a go too. I thank you, but my girlfriend certainly doesn't, cause I'm going to be a cranky dude! I'm quitting smoking too.

Well, after Dante's advice, I went oput and bouth a few more supps - Flax and glutamine - and have come up with this (the 2% milk at work is free - that's why it's not skim at that time):


DESC UOM CAL PRO CARB FAT FIBRE CHOL
Oats 3/4 cup 114 4 20 2 3.1 0
WW Pasta 100g dry 386 12 80 2 13 0
1% Milk 1 402 32 46 10 0 13
Apple 1 84 0 21 0 4 0
Tomato 1 28 1 6 0 1.4 0
Lettuce 40% whole 16 2 2 0 2 0
Glutamine 10 grams 40 10 0 0 0 0
Flax Pills 5 grams 45 0 0 5 0 0
Tuna 2 cans 240 60 0 0 0 126
Cottage Cheese 1 cup 225 30 6 9 0 0
Lean Burger Patty 1 204 24 0 12 0 07
Salad Dressing 4 Tbsp 178 0 4 18 0 0
Whey 3 Scoops 393 69 9 9 0 0
TOTALS 2355 244 194 67 23.5 209
% 41.4% 33.0% 25.6%
1.10 0.87 0.30 [ GRAMS PER POUND ]
Cal/Weight ratio: 10.60 CURRENT WEIGHT 222

5:30 AM Breakfast: Oat/whey/skim milk shake, Flax
9:45 AM First break: whey/2% milk shake, apple
11:45 AM Lunch: can of tuna, ww pasta, pesto & salad
2:00 PM Second Break: lean burger, ww pasta, pesto
5:30 PM Post Gym :whey/glutamine/water shake
7:00 PM Dinner: can of tuna tossed in salad, oil dressing
9:00 PM Before Bed: 1 cup Cottage Cheese, glutamine

Thanks Dante.