Thread: LBM diet critique

What I see looks decent. But with out knowing your stats and the Macro and Cal breakdown it is hard to give advice

Read my post below this one called help with bodyfat the only reason I put this in a new thread is becuase I was wanting more people to look at it then just the couple that were posting on my previous thread

I went ahead and did the calorie breakdown this is pretty close to being acurate its atleast 95% accurate.

meal#1-5am 676

8 egg whites-136 Total calories 3511
2 whole eggs-140
1 cup oats-300
1 med. apple-80
2 CLA caps-20
500mg vit c
200mg ALA
5g glutamine

meal#2-7:30am 420

6oz tuna-150
1 cup brown rice-170
1 cup green veggies-75
2 fis oil caps-25

meal#3-9:30am 570

2 chicken tendorloins-110
1 cup brown rice-170
1 cup green veggies-75
2 tbsp. natural pb-190
2 fish oil caps-25

meal#4-noon 515

3 chicken tendorloins-165
1 cup brown rice-170
1 cup green veggies-75
1 med. apple-80
2 fish oil caps-25
500 mg vit. c
200mg ala

meal#5-3:00pm pre w/o 265

1scoop wpi-115
1scoop muscle milk-150

PWO-5:30pm 230
2 scoops wpi
5g glutamine
500mg vit.c

meal#6-6:30pm 540
6oz tuna-150
3 sweet potato patties-210
1 cup green veggies-75
1 med apple-80
2 fish oil caps-25
200mg ala

9:00pm
ZMA

9:30pm-before bed 295
1 cup cottage cheese-140
1 scoop wpi-115
5g glutamine
500mg nac
1 tsp. flax seed oil-40

Generally - there looks like way too much protein and not enough carbs...

How much LBM do you have already? Because unless you have ~200 pounds of lean mass the amount of protein you are having is too much....


Some specifics:

Originally Posted by C0ck D1es3l

meal#1-5am 676

8 egg whites-136
2 whole eggs-140
1 cup oats-300
1 med. apple-80
2 CLA caps-20
500mg vit c
200mg ALA
5g glutamine

I would drop the CLA - it is not necessary... Replace with fish oils...
While I am at it - the glutamine is not really needed either...

Do you really need 43g of protein from the eggs alone? If you add that to the 13g from the oats you are getting 56g protein in that one meal...

meal#2-7:30am 420

6oz tuna-150
1 cup brown rice-170
1 cup green veggies-75
2 fis oil caps-25

Increase fats here - 2 fish oils is not enough. I would take one of the Tbs of PB from meal 3 and have it here.

Once again - ~43g protein?? Do you need that much?

meal#3-9:30am 570

2 chicken tendorloins-110
1 cup brown rice-170
1 cup green veggies-75
2 tbsp. natural pb-190
2 fish oil caps-25

As I said, take some of the fats and put them earlier.

meal#4-noon 515

3 chicken tendorloins-165
1 cup brown rice-170
1 cup green veggies-75
1 med. apple-80
2 fish oil caps-25
500 mg vit. c
200mg ala

Add fats here...

meal#5-3:00pm pre w/o 265

1scoop wpi-115
1scoop muscle milk-150

Drop the muscle milk (fats pre workout are not very good). Instead add some good carbs - oats, fruit, natural yoghurt etc etc.

PWO-5:30pm 230
2 scoops wpi
5g glutamine
500mg vit.c

Add carbs - things like fruit, skim milk, dextrose, quick oats...

meal#6-6:30pm 540
6oz tuna-150
3 sweet potato patties-210
1 cup green veggies-75
1 med apple-80
2 fish oil caps-25
200mg ala

Add fats here.

9:00pm
ZMA

If you want....

9:30pm-before bed 295
1 cup cottage cheese-140
1 scoop wpi-115
5g glutamine
500mg nac
1 tsp. flax seed oil-40

You could drop the whey.... and the glutamine... I would also increase the fats again.

Thank you for your reply but where should I get all these fats you speak of from?? Olive Oil?? How is vegtible oil probably sounds funny but that I all I have right now and no money. And you also said that I should add skim milk or dextrose or something to my pwo shake but what if I'm trying to keep fat gain to zero and just raise my lbm. As of right now I don't know if its 100% accurate but my lbm is like 178.

Originally Posted by C0ck D1es3l

Thank you for your reply but where should I get all these fats you speak of from?? Olive Oil?? How is vegtible oil probably sounds funny but that I all I have right now and no money. And you also said that I should add skim milk or dextrose or something to my pwo shake but what if I'm trying to keep fat gain to zero and just raise my lbm. As of right now I don't know if its 100% accurate but my lbm is like 178.

Olive oil is good. Avocado is also an ideal choice. As are whole olives. Nuts or seeds are also good - almonds, walnuts, flax etc.

If you are looking to minimise fat gains then drop carbs from other areas in your diet and concentrate the carbs pre and post workout - this is when your glucose needs and insulin sensitivity is highest - so it is the time when you will have the least fat gains.

And with 178 pounds LEAN mass you would need ~ 30-35g of protein in each of those meals... So you want to consider swapping some of the ratios of foods (increase fats, carbs, fiber... decrease protein).

Ok thank you I have started to decrease my protein today and I have also dropped all complex carbs except 2 meals pre workout and 1 meal post work out and I doubled up on the fiberous green veggies for the rest of the meals I also added 2 extra scoops of pb to increase fats until I can get ahold of some olive oil and for my post workout what would you recomend with my protein dextrose? if so how much? And also what about gaterade? And if I have some simple carbs pwo w/shake should I also have a complex carb/protein meal one hour later?

Ok, I think I have finally got everything squared away tell me what you think?

Meal#1-5am

5 L. egg whites
1 whole L. egg
2/3 cup bran flakes
8oz skim milk
1 cup berries w/1 tbsp. lite whipped cream
1g. vit c
200mg ala
2g cla

meal#2 7:30 am
6oz tuna
medium bowl mixed green veggie salad
1 tbsp. olive oil
1 tbsp. redwine vinegar
2.4g. fish oils

Meal#3 9:30am
2 chicken tendorloins
medium bowl mixed green veggie salad
1tbsp. olive oil
1tbsp redwine vinegar
2.4g. fishoils

meal#4 noon
2 chicken tendorloins
1 cup brown rice
1 medium bowl mixed green veggie sald
1 tbsp. olive oil
1tbsp redwine vinegar
1g. vit c
200mg. ala
2.4g. fish oils

Meal#5 2:00 preworkout
1/2 cup oats
1 medium apple
animal pack multi vit.

-workout 4:15-5:30

PWO-5:30
1 scoop WPI
20 oz gatorage
4.5g glutamine
1g. vit c

Meal #6-6:30
96% lean beef
1 medium salad
1 tbsp. redwine vinegar
2 tbsp. Natural pb
1/2 cup celery
1 cup brown rice
1/2 orange
2.4g. fish oils
200mg ala

9:00
ZMA
Nac 500mg.

Meal#7-9:30 before bed
1 cup cottage cheese
1 tsp. flax seed oil

OK - I just read your other thread and although I do not entirely agree with the diet trouble wrote up, I understand her reasons for many of the suggestions...

And I also understand that you may not be able to change to all of them...

So what about something like:

Originally Posted by C0ck D1es3l

Meal#1-5am

5 L. egg whites
1 whole L. egg
2/3 cup bran flakes
8oz skim milk
1 cup berries w/1 tbsp. lite whipped cream
1g. vit c
200mg ala
2g cla

Drop the CLA!!!
Drop the whipped cream - you do not need saturated fats.

What about:
Omelette with 8 whites + vegetables (spinach, mushrooms etc)
Made with 1 tbs olive oil or topped with some avocado
Oat bran (instead of oats or cereal)
blueberries
cinnamon
R-ALA
fish oils

meal#2 7:30 am
6oz tuna
medium bowl mixed green veggie salad
1 tbsp. olive oil
1 tbsp. redwine vinegar
2.4g. fish oils

Looks fine... I would consider apple cider vinegar (not red wine) or lemon juice...

Meal#3 9:30am
2 chicken tendorloins
medium bowl mixed green veggie salad
1tbsp. olive oil
1tbsp redwine vinegar
2.4g. fishoils

This looks fine... Once again - I would use apple cider vinager or a combination with lemon juice and apple cider instead of bulsamic.

meal#4 noon
2 chicken tendorloins
1 cup brown rice
1 medium bowl mixed green veggie sald
1 tbsp. olive oil
1tbsp redwine vinegar
1g. vit c
200mg. ala
2.4g. fish oils

I would not use the rice here. Stick to having a protein/fat/vegetable meal.
Drop the R-ALA from here too. Have it with the next meal instead.
And in my opinion you don't need another whole g of Vit C.

Meal#5 2:00 preworkout
1/2 cup oats
1 medium apple
animal pack multi vit.

Add a protein here. 1 scoop WPI would be fine - as would some egg whites.
I would also swap the oats to oatbran (higher fiber).
I would have the R-ALA here.
You might like to swap the apple to grapefruit... But if not - the apple would be fine.
Add a fat here too... eg: linseeds, walnuts.

-workout 4:15-5:30
PWO-5:30
1 scoop WPI
20 oz gatorage
4.5g glutamine
1g. vit c

I still like the idea of carbs PWO... But would not just have gatorade... I would consider at least mixing it with something such as skim milk. You could also use something like a natural FF yoghurt (I like the benefits of natural, live yoghurt - but it has to be live, no added sugar, fat-free stuff...). I would also consider some fruit here - such as a banana.

And dump the glutamine - it is not needed for 95% of the population.

Meal #6-6:30
96% lean beef
1 medium salad
1 tbsp. redwine vinegar
2 tbsp. Natural pb
1/2 cup celery
1 cup brown rice
1/2 orange
2.4g. fish oils
200mg ala

Ok - I would swap the beef for a lower saturated fat meat eg: salmon.
I would use a higher fiber carb source such as lentils or chick-peas and swap the orange to grapefruit again....
And... Swap the PB to a higher mono fat such as avocado or olive oil... (you probably don't need 2 tbs though - not if you use a higher fat fish like salmon).
And have R-ALA here too.

Meal#7-9:30 before bed
1 cup cottage cheese
1 tsp. flax seed oil

I would use ground meal, not the seeds (increases fiber, has more phytonutrients). Add some psyllium here too.