Thread: My diet by Doublebase

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I am not going to try to tackle this...there are smarter dieters here for that...

Let me ask you though, when you say Protein shake.

What does that involve?

Whey, casein, egg, blend?
in water/milk??
how much?

You should also make sure to have a post workout meal, about an hour after the shake.

WoW

Originally Posted by myCATpowerlifts

I am not going to try to tackle this...there are smarter dieters here for that...

Let me ask you though, when you say Protein shake.

What does that involve?

Whey, casein, egg, blend?
in water/milk??
how much?

You should also make sure to have a post workout meal, about an hour after the shake.

Whey in water. Yes my meal is about an 1 1/2 after my shake.

Originally Posted by ForemanRules

WoW

Is it that bad?

youve got the fundamentals down and show some nice moderation

I was hoping Emma or Jodi would weigh in.

Originally Posted by Doublebase

I was hoping Emma or Jodi would weigh in.

you might have to read the stickies before anyone can give ya more info - there is a lot wrong with your diet.

(Read the sticky titled "A Guide to..." in that is there is a document with a listing of goods foods to eat.)

I read the stickies a bunch of times. I have them printed out. I guess I know what to do. I just need to start doing it.

I'm not as good as Emma or Jodi, but here goes...

Originally Posted by Doublebase

Meal 1:
protein drink
piece of fruit: apple/orange/whatever

Add some carbs and fats here. Oats+Protein powder+ EVOO+fruit. You could put all in a blender to create a breakfast smoothie. (This is what i do everyday).

Originally Posted by Doublebase

Meal 2:
PB&J on either white or wheat, mostly white
this is bad, usually some cookies or a brownie

Need good sources of protein and carbs. How about some sweet potato or brown rice + tuna + EVOO + veggies n fruit

Originally Posted by Doublebase

meal 3: this changes every day but the same meals within a week
either: tv dinner (o god); chicken/rice (just started that); tuna on white and soup
another piece of fruit usually an apple

suggestion: Brown rice+chicken+ EVOO + veggies

Originally Posted by Doublebase

meal 4: pre workout,
my carb: small protion of spaghetti; rice; soup
my protein: tuna on white; protein drink; chicken breast

This wil depend on the time between eating and working out. If you are having sloid food, then you want to wait 1.5h beofre hitting the gym. If you have a shake (Grind some oats + protein powder . Add water just before you are ready to consume and shake. Let it stand for a while if you want to soften the oats), then you can hit the gym ~45 mins after consuming it.

Originally Posted by Doublebase

meal 5: post workout
protein drink
1/2 cup of dry oats

Add some skim milk power to it as well. You could have a babana with this meal. but i find milk+banana=gas In which case you can have the banana with your pre wo meal/shake.

Originally Posted by Doublebase

meat 6: I eat this about 4 days a week/ this meal varies between the 3
NY strip steak with rice and a boiled veggie
chicken breast with spaghetti
I sometimes eat potatoes with this meal in place of rice

Go for sweet potatoes instead of regular ones. Dont remove the skin of the potatoes. Just wash throughly before cooking. The skin contains nutrients and fiber. Brown rice in place of regular white rice. Add some good fats with this meal.

So you are basically doing 5 meals+pwo shake. How much time between eating the last one and going to bed? If ther are a 2-3 hours, then you may waht to have a last bedtime meal.

Originally Posted by Doublebase

I tried every food. Hated cottege cheese. I used to put it in my protein drink and that wasn't bad.

A slow digesting protein is best at bedime. You could try a casein protein shake + fats (natty PB). Also combos of CC + PB or CC + sf maple syrup and PB.. etc. If you do a search, you should find threads with suggestions for more combos.

Originally Posted by Doublebase

I am starting to implement cardio. I did the least amount of cardio as possible to gain weight. Now I realize that it is not to healthy.

You dont have to do cardio, unless you are looking to improve cardio vascular health. I'm not saying cardio is not a bad thing, but most keep it to a min while bulking.

To change your body composition, the order of importance is:
1)Diet
2)training
3)cardio.

I leave it to you to work out the macros. Here are some tips to help you:
a) Ensure that all meals contain all macros adequately.
b) Determine how much protein you need per day. (1-1.5g per lb of LBM is adequate)
c) Keep your fats under 30% of total cals or 0.3-0.6g per lb of LBM
d) The rest of the cals from carbs but pay attention to the sources. Opt for stuff like brown rice, sweet potatoes, oats..etc.. skip bread and regular pasta, for example.
e) No fats in pwo shake
e) Last meal is fats(e.g. walnuts) +protein(e.g Cottage cheese).
f) Keep total cals of meals in a similar range. Donot have 800cals in one meal and 200clas in another, for example.
g) Make your first meal of the day highest in carbs and biggest in cals compared to the rest. You could have slightly lower cals in each following meal compared to the previous.
h) Dont forget to add EFA's (Walnuts, FOC's...) evenly spread out through your meals.
i) Dont keep your pre and post meals low in cals.
j) Dont forget vegetables!!

Thanks a lot for that. What is EVOO? I usually eat solids pre-workout and wait 45mins.

Originally Posted by Doublebase

Thanks a lot for that. What is EVOO?

EVOO = Extra vrigin olive oil. Opt for cold pressed.

Originally Posted by Doublebase

I usually eat solids pre-workout and wait 45mins.

You might want to wait at least 60mins.