I think I made a decent diet...

**NeedMuscleMass** · 06-27-2005, 01:07 PM

Well here we go.. after a lot of thought i decided to start cutting. im 5'11 184 lbs.. Heres the plan..

Meal 1: 1 hardboiled egg
3 egg whites
1/2 raw oats
1 medium peach
scoop whey

Meal 2: 1 can tuna
4 oz of pasta

Meal 3: 1/2 chicken breast
1 cup cooked brown rice
1 tbsp walnuts

Meal 4: salad
same as meal 3

PWO: 8 oz grape juice
2 scoop whey
6 oz skim milk

Meal 5: 1 cup cottage cheese
1 tbsp walnuts.

Also - 2 cups of green tea and I'm taking Maximum Pump

How does this sound? Any advice is more then welcome.

**XcelKrush** · 06-27-2005, 01:31 PM

How does that all add up? (macros)

Meal 2 definetly needs some fat, take the milk out of post workout and add a complex carb to replace it. May want to replace the pasta with something better too.

**Emma-Leigh** · 06-27-2005, 01:41 PM

Looks decent. Cant' say exactly because you didn't give a BF%... Protein looks highish for your height and although your healthy fats look, they might be a little low (you certainly want to add 6-10g fish oils in there)...

A few comments:

Originally Posted by NeedMuscleMass

Meal 1: 1 hardboiled egg
3 egg whites
1/2 raw oats
1 medium peach
scoop whey

This is good. I would add 3 fish oil caps.

Meal 2: 1 can tuna
4 oz of pasta

Fine. Make sure the pasta is wholegrain.
Add some vegetables (eg: 1 cup broccoli) and some healthy fats (eg: 1 tbs olive oil).

Meal 3: 1/2 chicken breast
1 cup cooked brown rice
1 tbsp walnuts

Good. Add 1 cup vegetables.

Meal 4: salad
same as meal 3

Might want to decrease the fats in this meal if it is less than ~45-60 mins pre-workout (take out the walnuts and replace with a smaller serve of fats such as 3 fish oil caps).

If not then this is fine.

PWO: 8 oz grape juice
2 scoop whey
6 oz skim milk

Great - but you will probably not need that much protein (That is ~56g protein)...

Meal 5: 1 cup cottage cheese
1 tbsp walnuts.

Great. Some fish oil caps here (if you didn't add them earlier) would be good.

Also - 2 cups of green tea

Add ~1-1.5 gallons of water as well and that is excellent!

How does this sound? Any advice is more then welcome.

As I said - looks decent - but you certainly want to add more vegetables.

See how it goes over 2-3 weeks. If it looks like it is working then stick with it.

**NeedMuscleMass** · 06-27-2005, 02:57 PM

Thanks for the quick responces..

I guess its time to order fish oil capsules lol...

I took the water as a given, I easily drink a gallon a day..

as for my bf i have no idea, but the freshman 15 hit me at college

**Emma-Leigh** · 06-27-2005, 04:07 PM

Originally Posted by NeedMuscleMass

Thanks for the quick responces..

I guess its time to order fish oil capsules lol...

as for my bf i have no idea, but the freshman 15 hit me at college

LOL - Ahhh... Good old fresher spread.

You have to laugh at the irony of it!

If you want a rough guestimate you can try www.mybodycomp.com

If you want to be really accurate you will need to base calorie levels and macronutrient levels on your lean mass... Otherwise you can do it by the 'trial and error' way - which is to make a diet (that is non-stupid), stick to it for 2-3 weeks and see if help. If it works, great. If not - alter a few things and wait for another 2-3 weeks.

**NeedMuscleMass** · 06-27-2005, 04:35 PM

Thanks for the help emma.. Link doesnt work tho?

**Emma-Leigh** · 06-27-2005, 04:40 PM

Originally Posted by NeedMuscleMass

Thanks for the help emma.. Link doesnt work tho?

Works for me when I click it?

**Little Wing** · 06-27-2005, 04:44 PM

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**Tough Old Man** · 06-27-2005, 04:45 PM

That's becuase you have that pretty woman touch!
PT

Originally Posted by Emma-Leigh

Works for me when I click it?

**Emma-Leigh** · 06-27-2005, 05:05 PM

Originally Posted by Tough Old Man

That's becuase you have that pretty woman touch!
PT

LOL...

Ok - What about trying:
http://www.mybodycomp.com/signup.aspx

**NeedMuscleMass** · 06-27-2005, 06:57 PM

better.. thanks

**MCPaulyB** · 06-28-2005, 02:17 PM

So in general you shouldn't have any fats pre- and post work out?

**Emma-Leigh** · 06-28-2005, 04:29 PM

Originally Posted by MCPaulyB

So in general you shouldn't have any fats pre- and post work out?

Generally speaking - no...

In your PWO shake - For optimal speed of nutrient uptake you want to have your foods digesting and absorbing quickly. Fats will delay gastric emptying and slow digestion. Therefore they will delay recovery.

In your pre-workout meal - You want the food available as an energy source during your workout (this is actually more important than your PWO shake in terms of growth). If it is eaten close to working out (say, less than ~60 minutes) then it is not really ideal - for the same reason - it delays gastric emptying so the food will still be in your stomach when you workout.

If you eat earlier (say, 90 minutes or more before training) then fats can be beneficial in slowing digestion - as it means this meal will be available as an energy source as you are working out.

Another time when some fats may be a good thing is if you are doing a LONG, endurance type session - as it could help give you a longer, energy availability.

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