Thread: Rate it! #4 infinity.

Forgot to add...

I'm 6"2, 215 lbs, and roughly 18-22% bodyfat.

now then...

Originally Posted by tannywild

Wrong smiley, nobody posted yet, everybody is very much on topic so far.

Originally Posted by Vieope

Wrong smiley, nobody posted yet, everybody is very much on topic so far.

This board is only for question answer format. Under the authority of mod's, I hearby suspend your Diet and Nutrition chatting liscence.

IMO you need more vegetables.

Do you know how many calories per day you eat?

Originally Posted by BigDyl

This board is only for question answer format.

My apologies, what kind of veggies?

Originally Posted by tannywild

My apologies, what kind of veggies?

All of them are nice, good source of nutrients specially if you dont take a supplement of vitamins.

You need to balance your macros a little better.

Originally Posted by tannywild

Meal 1 (Wake-up)

12oz milk - 5 egg whites, 3 yolks

I guess the milk is skim milk? Need some carbs here. How about some oats? You could reduce the yolks to 2 and add some evoo instead.

Originally Posted by tannywild

Meal 2 (@ Work)

1/2 Cup Oatmeal
12oz milk

Add some protein powder to this. You could grind the oats, add the protein powder in a leakproof container. When you need to consume. Add the milk (use skimmed milk) or water, shake and consume. You could also add some natty PB for some fats.

Originally Posted by tannywild

Meal 3 (@ Work)

8oz chicken breast or tuna-mix (1 can tuna + home-made mayo + spinach leafs)
1 sweet potato

This looks good. Add some evoo for some good fats + veggies.

Originally Posted by tannywild

Meal 4 (@ Work, Yes I work alot)

8 oz chicken breast or tuna-mix ( )
1 cup broccoli (steamed, cant stand it raw)

Add some carbs. Sweet or red potato or basmati rice or brown rice + EVOO

Originally Posted by tannywild

Meal 5 (Pre-workout)

16oz milk, 1 1/2 Scoop whey, 1 banana, 1tbs Natural PB

Add some carbs (ground oats). You need carbs to power your wo. Again i assume it is skim milk.

Originally Posted by tannywild

Meal 6 (Post-workout)

16oz milk, 2 scoop whey, banana

Need carbs here. Add some ground oats. Use a 2:1 carbs: protein ratio.

Originally Posted by tannywild

Meal 7 (Before bed)

1 cup cottage cheese, 2 tbs natural PB...

This is fine.


I leave it to you to work out the amounts and macros/cals. Try and keep the cals of all meals in a similar range. Dont have 800 cals in one meal and 200 in another. The last meal of the day can be the smallest cals. From your bf% i assume you want to cut? Keep protein on the higherside ~1.5g/lbm. Dont go lower then .3g/lbm for fats.

Tis all good BulkMeUp, I dunno about anyone else but ground oats in my shake make me wanna gag.

Originally Posted by leg_press

Tis all good BulkMeUp, I dunno about anyone else but ground oats in my shake make me wanna gag.

I would get rid of the PB in the pre-wo shake. The fat will slow down the digestion.

Originally Posted by leg_press

Tis all good BulkMeUp, I dunno about anyone else but ground oats in my shake make me wanna gag.

I have a shake (otas+protein powder+apple+EVOO) every morning, as well as a oats+protein powder as a M#4 everyday. I find it very convienant as i'm not a big eater, but i guess it also depends on a persons likes and dislikes. I suggested the ground oats coz he was already doing a milk+protein powder shake.

Originally Posted by cha

I would get rid of the PB in the pre-wo shake. The fat will slow down the digestion.

That depends on the timing of the shake. If the shake is 30-40mins prior wo, then yes, leave out the PB. If longer, i would leave it in.

add a fat source to each meal use peanut butter