Thread: Hey Chek my diet please

some opinion?


C ya

What are your goals?

Well my goals, I go to the gym in order to increase my mass, and to have more strenght, I want to upgrade my jump skills in the gym, and also I want more mass, those are my goals:


-More strenght
-More mass


Thanks for the reply


C ya

Where are your vegetables?

Is meal five your post work-out or pre meal?

I think you need some more complex carbohydrate after your workout days, brown rice with your tuna?

Hey Grant, well the meal number five is post-workout, about the vegetables, yeah I forgot It, what you suggest about my diet Grant?


Thanks for the reply


C ya

Hmm , firstly what are your stats? Age / Height/ Weight / BF % ???
secondly how intense is track and feild training? , and how long after that do you hit the gym?
And how much does all that Equal out too?
Cals
Fat
Carbs
Protein
...

ok, my age 18 years, my weight 77kg, my height 1.82, BF 12%, It´s intense the track and field trianing 2 hours, then 1 hore after the training I go to the gym, well the last question I did not understand it very well, If you talk about how many calories, did I lose in the track and field training, I think is around 1000 or 1500, ok, excuses if I understood bad the question


Thanks for reply


C ya

He's asking how many calories you are consuming in a day, with your macros in grams

ah ok thanks grant, jaja, well about calories, mmmm, with that diet, I think it would be around 3000 more less, about protein Around 160 gr per day, Carbs 250 gr and about the fat, I´m not to sure, jeje


Again thanks for reply


C ya

First meal:

-4 white eggs and a whole egg
-Oatmeal Plate
-2 integral breads
-Multivitaminic 1 capsule


Increase the egg whites to 6 or 7.

How much oatmeal?



Second meal:

-2 Sandwiches with integral bread and turkey jam


Is turkey jam made from real turkey?

You’d be better off with real turkey or chicken.

Add some healthy fats here and some veggies.


Third meal:

-300 gr of Fish or Chiken
-2 cups of rice
-1 egg
-Green Salad

Good


----Track and field training---- (every day, except weekend)


Fourth meal:

2 integral breads with Peanut butter


Add a complete protein such as chicken, turkey, tuna, or some more eggs.


----Workout---- (3 Days a week)


Five meal:

-2 serves of ON 100% Whey with one banana and some honey (maple)


OK


Six meal:

-1 tuna


Add some carbs here – rice or potatoes.

And some healthy fats – olive oil , nat pb, or flax seed oil.


Before go bed:

-3 white eggs and a whole egg
-5 grams of Glutamine


Up the egg whites to at least 5 or switch to cottage cheese or a casein based protein powder, and add some oatmeal for carbs - if you need them - and some nat pb for fats.

A basic thought here, provided that I don’t know your total work load, keep your protein intake up, at least 1 gram of protein per pound of lean mass, anywhere from 2-4 grams of carbs per pound of lean mass, and healthy fats .3 -.4 grams per pound of lean mass. You can keep your protein and fat intake the same and then work with your carb intake – lowering or raising it in response to your performance (and/or growth) on the track and in the gym.

Good luck.

lol k I'll try my best , not an expert at this stuff
So your goals are to gain mass and strength right?? Well with your activity level/ weight / age I doubt you'll be able to do it at 3000 cals , I'm 139lbs , do cardio twice a week and it takes 2800 cals to maintain my weight ..
So Try This roughly
3395 cals
75G fat
450G carbs
230G protein
Monitor your weight each week by weighing yourself ONCE a week, same day , in the morning before breakfast. If you don't see gains increase you calories by 5 - 10% each week until you do. 1lb a week is a good number to shot for.

Originally Posted by Beto

First meal:

-4 white eggs and a whole egg
-Oatmeal Plate
-2 integral breads
-Multivitaminic 1 capsule

Ok , I'd drop the bread from this meal. Bread usually equals processed crap, there's lots of better carb sources out there. I'd also increase fats , one whole egg isn't enough ..

So try something like -
250ml Egg whites
65G of rolled oats (not the 'instant stuff ..')
1 tsp. of olive oil
60G of strawberries
3 fish oil caps (notice theres none of this in your diet. get some , there a GREAT supplement for your omega 3 fatty acids. Get one with some with these ingredients
Fish oil - 1000mg
EPA (eicosapentaenoic Acid) - 180mg
DHA (docosahexaenoic Acid) - 120mg)

Also I'd add anywhere from 1 - 1.5 cups of veggies in here , throw some broccoli in you egg whites and make an omlette

Totals - 434 cals
13G fat
50G carbs
31G protein

Originally Posted by Beto

Second meal:

-2 Sandwiches with integral bread and turkey jam

lol drop the bread from these again .. same with the Jam , unless you have the 'no sugar added' stuff ..

Here I'd try eating something like -
1 can of tuna
1.5tsp. of olive oil
250G of sweet potatos
4 fish oils
1 - 1.5 cup of veggies

You can do one of two things with the olive oil here , you could make sweet potato fries cut the sweet tato into wedges , then mix the olive oil with some cayenne pepper , garlic powder , and cinnamon the bast your sweet tato in it and throw it in the oven.
Or with your tuna + veggies you can make a salad and then use the olive oil as a homemade dressing , mix the olive oil with some vinnegar then pour over.

Totals -
428 cals
12G fat
51G carbs
32G protein

Originally Posted by Beto

Third meal:

-300 gr of Fish or Chiken
-2 cups of rice
-1 egg
-Green Salad

Hmm .. okay now depending on how much later you go to track and feild , you should either have a solid or liquid meal here.
If you go to the track and field under and hour after eating I'd have a liquid meal for faster digestion to supply your muscles with the proper fuel.
But if its an hour - and hour and half after you eat then go with a solid meal.
So a liquid meal could be -
1 cup of skim milk
1 scoop of whey (assuming your whey is ~80cals , 1G fat , 1G carbs and 16G protein per scoop)
60G of rolled oats
60G of banana

Totals - 453 cals
6G fat
70G carbs
32G protein

As for if it's a solid meal well then the food you nhave already is fine ..
Just cut the chicken / fish down! 300G is way to much .. , and I'd add some fruit , espically if track and feild is 2 hours long ..
Try something like
70G of chicken
1.75cups of BROWN LONG GRAIN ric (not the white stuff ..)
50G of banana
+ / - some veggies ..
Totals -
489 cals
6G fat
70G carbs
30G protein



----Track and field training---- (every day, except weekend)

Originally Posted by Beto

Fourth meal:

2 integral breads with Peanut butter

ok this is HORRIBLE , espically just after an intense workout! Not to mention your going to the gym an hour afterwards!
So I'd have a shake here immidently afterwards.
Try -
1 cup skim milk (benefits of skim milk post workout here)
70G banana
100G of 'quick oats' (once again NOT instant , or 'old fashioned ..')
1 scoop whey

Totals -
617 cals
9G fat
100G carbs
36G protein



----Workout---- (3 Days a week)

Originally Posted by Beto

Five meal:

-2 serves of ON 100% Whey with one banana and some honey (maple)

You need some starchy carbs in there and I'd ditch the honey ..

So something similar to your other shakes
1 cup skim milk
60G 'quick oats'
1 scoop whey
1 and 1/4 a cup of grape juice (look for stuff with no sugar added .. I use Welch's grape / strawberry juice myself ..)

Totals - 584 cals
6G fat
101 carbs
32G protein

Also a word of adive DO NOT MIX THE GRAPE JUICE WITH THE SKIM MILK I made that mistake before of mixing it all together , it's nasty! just drink the juice seperatly.

Originally Posted by Beto

Six meal:

-1 tuna

WAY to little .. espically just after having two instense workouts. The best time to eat tons is around your workouts!
So have this meal around an hour after your shake , but no less than 45 minutes as your gonna slow down the digestion of your shake ..

So here , you could make a Protein pancake so yummy! Go out and see if you can get some Rolled oat flakes , barley Flakes and Rye flakes , then mix them altogether in a big bowl , this can also make a great cereal. If you can't get that stuff , replace it with some oats ..
So the recipe is - take your Rye / barley / Rye mix and put that in a blender till it's 'powdery' then add in you Egg whites , and throw in a little bit of lemon juice (if you want) , then blend all that togehter , coat a frying pan in PAM cookin spray , then pour the mixture into the frying pan and place bits of diced of banana over top of the pancake , then cook.

65G of Rye / barley / Rye mix
50G banana
200ml of egg whites
50G banana
15g of either peanuts / walnuts / almonds (walnuts would be best ..)
+ / - some lemon juice

totals - 521 cals
12G fats
72G carbs
33G protein

Originally Posted by Beto

Before go bed:

-3 white eggs and a whole egg
-5 grams of Glutamine

I wouldn't have egg whites right before bed .. and 1 whole egg wouldn't be enough fats either ..
I'd ahve something like
1 cup of cottage cheese
1 TBSP of Peanut butter / almond butter / walnut butter
3 fishies
+ / - some SUGAR FREE , atkins type maple syrup.

Totals - 308 cals
12G fat
17G carbs
32G protein

Also I would drop the glutamin , waste of money ..
The bottom of this post here explains why



Ok so I'm sure all that equals somewhere around
3395 cals
75G fat
450G carbs
230G protein

Might be a little more , jsut don't have time to add it all up as I'm running late for work LOL.

Anyways hoped that helped somewhat ..

O . PS

Two great places to keep track of your food are
http://www.fitday.com
and
http://www.nutridiary.com/

Both are great.

So if you don't like some of the choices of food I listed / or don't have availabilty to them , them re-work the meals using those websites, keeping the macros similiar.

Well Furion and Tome, Thanks for the help, ok, About the diet Tom, I´m going to try something of the food that you suggest me, after the track and field training, well, yes I agree with you 2 breads and peanut butter, is so light, I going to make a shake, In the dinner I going to conserve the tuna ok?, about the turkey jam, yes, It´s really Turkey jam lol , also the sandwiches, has lettuce and tomatoe, about the oatmeal, in the morning, It´s one cup with milk, about the cottage cheese, mmmmmmm I never included them into my diet, but it could be great, well let´s see how the diet, coul de, chek it:


fisrt meal:

-4 white eggs and 2 whole eggs
-1 cup of oatmeal
-some onions (omelette)
-3 fishie caps (I take your suggest, but this 3 will be the only because her in Mexico it´s a little expensive)
-1 tea spoon of olive oil
-250 ml of natural orange juice (lol I forgot this one in the diet that I´ve been post)


second meal:

-2 sandwiches with turkey jam (suggar free )
-1/2 Liter of apple juice

Well here I can´´t do much changes, I´m in the school at this time, and I need something easy to carry


third meal:

-300 gr of Fish or Chiken
-2 cups of rice
-1 egg
-Green Salad
-Shake (like the one you described to me)


-----Track and field training-----


Four meal:

-Shake (banana, whey protein and almonds)


-----workout-----


five meal:

-Shake (banana, whey protein, almonds)
-Grape juice


Six meal:

-1 tuna can
-Pancake
-1/2 Banana
-15 gr of almonds (Can I add some honey? )


Before go bed:

-Omelette with 1 white egg and 1 whole egg, with some cottage cheese
-1 bread with peanut butter


Well give opinions about this new diet


Tom, I ever thinked that the glutamine Is a great anticatabolic suplement, Why do you think that buy it is a waste of money?


Thanks for all the reply´s


C ya

I'm not sure I even want to know what turkey jam is exactly...

Hey what´s up Grant, well I´ve heard, that some "turkey jam" are more soy than turkey, but, what did you suggest for the sandwiches, if you think that turkey jam is not the best choice?


C ya

Originally Posted by Beto

fisrt meal:

-4 white eggs and 2 whole eggs
-1 cup of oatmeal
-some onions (omelette)
-3 fishie caps (I take your suggest, but this 3 will be the only because her in Mexico it´s a little expensive)
-1 tea spoon of olive oil
-250 ml of natural orange juice (lol I forgot this one in the diet that I´ve been post)

K , you said you also had milk in here right?? Try going for around a 1 cup of skim milk , as 6 egg whites is slightly too little.
Also get rid of the orange juice , you want replace it with actual oranges. Real Fruit is better for you as they contain more vitamins / fibre.
Also I'd get rid of one of your egg yolks... but if you chose not to that's fine.

Also if you can I'd bump the fish oil to at least 6 a day .. but if you can't that's fine.
If you can't then I'd move the 3 fishies to your last meal of the day , and add some ground flaxseed in here (mix with your oatmeal for a nutty taste.)

Originally Posted by Beto

second meal:

-2 sandwiches with turkey jam (suggar free )
-1/2 Liter of apple juice

Well here I can´´t do much changes, I´m in the school at this time, and I need something easy to carry

K , I myself go to school , and there's lots of options you can do.
You could buy cartons of skim milk there , bring a tub of Cottage cheese with some peanut butter already mixed in. You could bring a shake with some whey + / - some fruit , + / - some rolled oats , mix it with skim milk or water , shake and gulp down.
Or you could bring a tuperware containter with some tuna / chicken / turkey ontop of some veggies and make a salad with + / - some olive oil , walnuts , Fat free , no sugar added yogurt.
You can even bring some oatmeal / scotish oats / steel cut oats in a tuberware container and eat them cold. I use to do that , mix in some crystal light powder and it's really yummy.

But if you really really want the bread and there's no changing your mind then thats fine ..
Just instead of 'Turkey jam' , put some real chicken / tuna / turkey + Some Fat free mayonaise , + / - some veggies on it.

Originally Posted by Beto

third meal:

-300 gr of Fish or Chiken
-2 cups of rice
-1 egg
-Green Salad
-Shake (like the one you described to me)

K , I wouldn't have all of that food + the shake as well , way to much.
If your goign to track and feild around 40 mintues after this meal then have the shake on it's own. (and make sure there's no 'almonds' in it. The point of having a liquid shake here would be so that it's QUICKLY digested by the body , fat will slow this process down, and won't provide your body with the energy when you need it most.)
If it's longer than that , then have the real food. Just once again LOWER the amount of chicker or fish you have. 300G is WAYY to much. You should be aiming for 32G of protein at each meall , 300G of chicken has around 200G , nearly your entire day's worth! There's no way your bodies gonna utalize that much protein for muscle repair, not happening.
Have around 70 - 90G worth...
And once again make sure the rice is long grain brown rice.

Also either way I'd make sure to have some type of fruit here as well , if your track and feild is 2 hours long and REALLY intense the fruit qill help keep blood glucose levels stabilized ...
Also if it's really really intense , then even a energy drink (such as powerade / gatorade) during the workout would be fine ..

Originally Posted by Beto

-----Track and field training-----


Four meal:

-Shake (banana, whey protein and almonds)

Get rid of the almond and add 'quick oats'. and some skim milk if you which - I'd really add some here ..

Think about it this way. You've just trained your body HARD , your body is in a very catabolic state right and your muscles / body need some energy / fuel to help repair itself and put it back into an anabolic state. So you want something that's gonna get digested really fast and get you back into that anabolic state. Fat (the almonds) are gonna slow this process down , greatly. Get rid of them.
Also Add some 'quick oats' in there. You have no starchy carbs in there and starch is what fill muscle glycogen stores up (which is what you want!!)

Originally Posted by Beto

-----workout-----


five meal:

-Shake (banana, whey protein, almonds)
-Grape juice

Once again take out the almonds , possibly put in some some skim milk / fat free , no sugar added yogurt if you want , and for sure add in some 'quick oats'.

Originally Posted by Beto

Six meal:

-1 tuna can
-Pancake
-1/2 Banana
-15 gr of almonds (Can I add some honey? )

K if your having the pancake I described earlier theres no need for the can of tuna. Too much protein at once.

You could add some honey if you really wanted to .. I wouldn't. There would be no point to it. if you want some extra carbs I'd increase the amount of rye / barley / oat mix in your pancake and would be ALOT better for you.
I'd also add some ground flaxseed to this meal. You need lots more Omega 3 faty sources ..

Originally Posted by Beto

Before go bed:

-Omelette with 1 white egg and 1 whole egg, with some cottage cheese
-1 bread with peanut butter

K , like I said move the fishies here.
If you really want ahve the bread .. I wouldn't though , you don't need it espically right before bed. I'd put it in somewhere earlier through out the day when you need the energy / fuel.
have around 1 cup of cottage cheese (really tasty if you mix the PB in it) , if nopt you won't have enough protein in this meal.

Originally Posted by Beto

Well give opinions about this new diet

K I put in my thoughts ..
LIke I said weigh yourself once a week , same day every week in the morning before breakfast and after using the washroom.
If you don't gain anything then that means you need to increase your calorie intake.
Are you maintaining your weight currently eating that much?

Originally Posted by Beto

Tom, I ever thinked that the glutamine Is a great anticatabolic suplement, Why do you think that buy it is a waste of money?

because of the link I put in my last post .. here it is again.
(click on the 'again' )
But anyway this is what it says in the link.

Originally Posted by Emma-Leigh

Waste of time for most people (esp. if healthy and 'bulking'). It is basically useless so I don't recommend it at all (unless you like wasting money).....

See, most of the glutamine you take is taken up in the lining of your intestines (intestinal mucosa) and converted to other things before it even reaches your blood. So in order to get any substantial levels into your body you need to take HUGE doses... This is less so if you specifically take good doses of pure l-glutamine (>10g per serve), but up to 75% can still be removed....

Also - you turn over the glutamine in your blood REALLY rapidly!! Which means if you want those levels in your body for any time then you have to take those doses every few hours!

The only time I suggest people really think about taking it is if they are on an extremely hypocalorific diet and under immense stress in terms of your immunity or training....

But - if you want to take it then I would suggest you take it pre and post-workout, about 5-10g each serve. This will be the most useful times for it.

OK Tom, thanks for all, well, again, let´s see how the diet could be, let´s chek it:

first meal:

-4 white eggs and 1 whole egg
-Omelette with onions
-Oatmeal 1 cup (with skim milk)
-1 olive oil tea spoon
-Multivitaminic


Second meal:

-Tuna salad, 1 can of tuna, some lettuce, tomatoe, and some fat free mayonaise


Third meal:

-300 gr of fish or chiken
-2 cups of rice
-Green Salad
-one egg


----Track and field training----

fourth meal:

-Shake (whey protein, banana, quick oats)

----Workout----

five meal:

-Shake (whey protein, banana, quick oats)

Six meal:

-Pankake (protein)
-1/2 banana
-15 gr of almonds


After go bed:

-Omelette (1 white egg and one whole egg with cottage cheese)
-1 Bread with peanut butter
-3 oil fish caps


Well what do you think about this one?


thanks for helping


C ya

Originally Posted by Beto

OK Tom, thanks for all, well, again, let´s see how the diet could be, let´s chek it:

first meal:

-4 white eggs and 1 whole egg
-Omelette with onions
-Oatmeal 1 cup (with skim milk)
-1 olive oil tea spoon
-Multivitaminic


Second meal:

-Tuna salad, 1 can of tuna, some lettuce, tomatoe, and some fat free mayonaise


Third meal:

-300 gr of fish or chiken
-2 cups of rice
-Green Salad
-one egg


----Track and field training----

fourth meal:

-Shake (whey protein, banana, quick oats)

----Workout----

five meal:

-Shake (whey protein, banana, quick oats)

Six meal:

-Pankake (protein)
-1/2 banana
-15 gr of almonds


After go bed:

-Omelette (1 white egg and one whole egg with cottage cheese)
-1 Bread with peanut butter
-3 oil fish caps


Well what do you think about this one?


thanks for helping


C ya

lol looking better.
Just also for your meal at school try getting some carbs in there and some healthy fats.
Bring a seperate container of either
brown rice , pearled barley , oats / steel - cut oats / scotish oats / sweet potato with some ground flaxseed or olive oil mixed in there. lol I know it's a pain to bring all that food to school , I hate doing it , but we do what we gotta do
Just once again decrease the 300G of chicken / fish. It's just gonna do you more harm than good. Try for 90G at most ..
Also add some fruit in that meal , it'd do you alot of good.
And I'd also add some more dairy into your diet (some skim milk , fat free , sugar added yogurt , fat free cheese , fat free cottage cheese etc.) Dairy's been linked to promoting the growth of LBM (muscle!) and decreasing fat! It's great for ya!

And make sure that pancake is loaded with the rye / barley / oat flakes ,