Thread: Revised diet

Looks ok to me. I know personally I dont eat potatoes unless I am bulking simply because it does nothing but increase bf for me.

Well like I said when I am home things differ like I bake yams, scramble whole eggs with semi skimmed milk rather than havin fried eggs or havin scrambled eggs make from liquid eggs

So you're bulking? You said "lean bulking". Are you trying to lean out or bulk up? This is an okay diet for bulking. Except I don't think you need so many egg yolks. If you could use 1 whole egg and 5 or 6 whites, that would be better.

And add some healthy fats.

A cup is 8 fl. oz.

VanessaNicole

Originally Posted by VanessaNicole

So you're bulking? You said "lean bulking". Are you trying to lean out or bulk up? This is an okay diet for bulking. Except I don't think you need so many egg yolks. If you could use 1 whole egg and 5 or 6 whites, that would be better.

And add some healthy fats.

A cup is 8 fl. oz.

VanessaNicole

I agree 100%! One whole egg and 5 whites is exactly how I do my eggs; the end result is better when you add at least 1 whole egg. (Don't suggest frying eggs) Maybe try some yogurt and protein shake for meal 4. *NOTES* Be consistent, small but frequent meals, and get your protein and excersise.

I am trying to bulk up. How much healthy fats should I be havin? Like i said I have two choices when I am @ work, scrambled egg made usin liquid whole egg or fried eggs. The only trouble is, when I ask for just the white I still get them whole. They employ alot of foreign chefs

Anyone?

Whats ur opinion Jodi?

Originally Posted by leg_press

What size do you call a cup? Never know if you mean a tea cup of a specific measurement
1) Protein shake made w/ milk and a bowl of cereal (2 x weetabix/cheerios) piece of fruit 1 flax cap & a multi vitamin

Good, I would add some more EFA's

2) 3 eggs( fried/hard boiled/scrambled*( where I work they use liquid whole egg for their scrambled eggs) 2 weetabix/ 3 slices of wholemeal bread piece of fruit

Regardless what the others have said below, I see nothing wrong with you eating 3 whole eggs however, I would add a few more whites to that. You are very lean for your height. Eggs have a TON of health benefits, and all those anabolic benefits reside in the yolk. Now, most of us can't get away with 3 yolks because of the fat content but you most certainly can. This meal is good.

3) Grilled chicken with a baked potato and veggies 1 flax oil cap

2 things. 1. I'm not a fan of the baked potato. I would switch it to red potatoes, the small ones instead or a sweet potato. 2. Not enough EFA's. Is there a reason I don't see fish oil on here?

4) Protein shake w/ milk or Sandwich made with 4oz-6oz lean meat and salad veggies on wholemeal bread

I'm getting concerned about your carb choices. Where are the oats, sweet potatos, brown rice, oat bran, whole grains etc.. unless it's sprouted grain bread, I wouldn't eat it.

5) Family meal, 4oz- 6oz lean protein, potatoes/ rice/ pasta, veggies, piece of fruit

Good except careful on your carb choices. Also remember, peas and carrots are not good veggie choices. Broccoli, cauliflower, greens etc... are better. I'm just saying because most families only make peas and carrrots or corn and corn is not even a veggie, it's a grain. You need healthy fats!

6) Protein shake w/ milk and a flax oil cap ( before bed)
*when I am @ home I scramble three whole eggs with 3 tsp semi skimmed milk.
As some of you know I am 5 ft 8-9 21 years old I am on a lean bulk and weight around 135.8lbs

Again, not enought healthy fats. What kind of protein is in that shake?

You have to make sacrifices. Anything worth having takes dedication and hard work.

I pack a cooler every morning with everything I need for the rest of the day.

Either fix it, or stop worrying about it.

Too many egg yolks in a day is not a good idea. You need only a certain amount of saturated fats in a day, and egg yolks contain a lot of cholesterol. If you displace your dietary omega's with this type of fat, your results may suffer. Fried eggs are a bad option.

It's up to you to take responsibility for having appropriate food choices available.

VanessaNicole

Originally Posted by leg_press

What size do you call a cup? Never know if you mean a tea cup of a specific measurement
1)1 scoop of ON Vanilla flavour whey with 200ml semi skimmed and a bowl of cereal (2 x weetabix/cheerios) piece of fruit 1 flax cap & a multi vitamin<I choose flax oil as I have heard if you have too many con liver oil caps u can get poisoning. What other EFA's can I have?
2) 3 eggs( fried/hard boiled/scrambled*( where I work they use liquid whole egg for their scrambled eggs) 2 weetabix/ 3 slices of wholemeal bread piece of fruitWhen I ask the chefs @ work for whites I get the whole egg as their english isnt very good. Is it ok to have a flax oil cap here 2?
3) Grilled chicken with a baked potato and veggies 1 flax oil capBaked potato as I am @ work and I dont like to reheat sweet potatoes & no where locally sells red ones. I do have sweet potatoes when I am at home

4)1 scoop of ON Vanilla flavour whey with 200ml semi skimmed or Sandwich made with 4oz-6oz lean meat and salad veggies on wholemeal bread This is only a quick snack to keep up the calories as I cannot stomach another meal at this time. I use either granary or wholemeal bread as sprouted grain is very expensive

5) Family meal, 4oz- 6oz lean protein, potatoes/ rice/ pasta, veggies, piece of fruit My Mum cooks this and I have little choice I eat what I am given lol. Would a flax cap be ok here?

6)1 scoop of ON Vanilla flavour whey with 200ml semi skimmed and a flax oil cap ( before bed)
*when I am @ home I scramble three whole eggs with 3 tsp semi skimmed milk.
As some of you know I am 5 ft 8-9 21 years old I am on a lean bulk and weight around 135.8lbs

Hope this explains a few things.

Originally Posted by VanessaNicole

You have to make sacrifices. Anything worth having takes dedication and hard work.

I pack a cooler every morning with everything I need for the rest of the day.

Either fix it, or stop worrying about it.

Too many egg yolks in a day is not a good idea. You need only a certain amount of saturated fats in a day, and egg yolks contain a lot of cholesterol. If you displace your dietary omega's with this type of fat, your results may suffer. Fried eggs are a bad option.

It's up to you to take responsibility for having appropriate food choices available.

VanessaNicole

Dietary cholesterol has very little effects on blood level cholesterol. This is a proven fact and can provide abstracts if necessary.

Why do you feel fried eggs a bad option? I think they are just fine so long as he uses PAM or a little olive oil or even coconut oil for that matter.

I get them done where I work, in the canteen and they are deep fried for maybe 40 seconds- 1 min

Originally Posted by leg_press

Hope this explains a few things.

As far as the liver oil. You should not be using cod liver oil, you should be using Fish Body Oils. They are way healthier than flax. Don't get me wrong, I think you need the flax too but you should not count on flax as your main EFA. Flax needs to convert EPA/DHA where as fish oil is readily available EPA/DHA. Flax doesn't convert nicely so you don't get all the benefits of EPA/DHA.

As far as the potato, then I would skip it. Make your own granola (see recipe section) and carry that along instead. Or if you can reheat, then have some brown rice or a bowl of oats or oat bran.

I'm not a fan of the bread and believe that if you tried hard enough, you could find an alternate choice

At bedtime, I would suggest cottage cheese instead. You need casein protein here, not concentrate or isolate.

Chicken with oats really doesnt appea to me. Maybe I am just bitchin about it but I dunno.

Then have brown rice. Excuses = failure

I will look into it. lol

Originally Posted by Jodi

Dietary cholesterol has very little effects on blood level cholesterol. This is a proven fact and can provide abstracts if necessary.

Why do you feel fried eggs a bad option? I think they are just fine so long as he uses PAM or a little olive oil or even coconut oil for that matter.

I see where you are coming from, but actual levels of blood cholesterol are not the concern in terms of cholesterol's health risks.

Dietary saturated fat intake/cholesterol intake and intake of Omega-3 and Omega-6 fatty acids have a well established effect on the ratio of High Density Lipoprotein (HDL-"good") cholesterol to Low Density Lipoprotein (LDL-"bad") cholesterol. A poor ratio is a clear health risk.

Also in the case of anyone with risk factors of atherosclerotic heart disease, elevated blood lipids are a concern. Lots of sturated fats at one time (3 fried eggs is a very large dose of sat. fat) elevates blood lipids and increases the risk of TIA, Myocardial Infarction, and stroke.

VanessaNicole

Originally Posted by VanessaNicole

I see where you are coming from, but actual levels of blood cholesterol are not the concern in terms of cholesterol's health risks.

Dietary saturated fat intake/cholesterol intake and intake of Omega-3 and Omega-6 fatty acids have a well established effect on the ratio of High Density Lipoprotein (HDL-"good") cholesterol to Low Density Lipoprotein (LDL-"bad") cholesterol. A poor ratio is a clear health risk.

Also in the case of anyone with risk factors of atherosclerotic heart disease, elevated blood lipids are a concern. Lots of sturated fats at one time (3 fried eggs is a very large dose of sat. fat) elevates blood lipids and increases the risk of TIA, Myocardial Infarction, and stroke.

VanessaNicole

Yes you can set off a balance and this is PRECISELY why I told him he needs to increase his n3's. I am completely aware of the "risk" factors but you are forgetting that egg yolks are not solely saturated fats.

You are forgetting the great benefits that egg yolks carry and only looking at the "possible risk" of them. Think about the betaine, biotin, lecithin and all the fat soluble vitamins.

Now here is the kicker.......a large egg yolk only has 2.5G of Saturated fat so we are not talking about a lot of saturated fat in one meal. 7.5G in 3 eggs - Hell, I could eat a lean steak for more saturated fat than that! Also consider this.......Among the 2.5G of Sat fat, you have 2G. of monounsaturated fat and 1G of polyunsaturated fat. How can anyone say 3 egg yolks are bad is beyond me.

I'm just making a point and that I still fail to see how 3 Whole Eggs per day is going to effect anyone, especially someone who is trying to gain weight and already considered underweight.

Originally Posted by Jodi

Yes you can set off a balance and this is PRECISELY why I told him he needs to increase his n3's. I am completely aware of the "risk" factors but you are forgetting that egg yolks are not solely saturated fats.

You are forgetting the great benefits that egg yolks carry and only looking at the "possible risk" of them. Think about the betaine, biotin, lecithin and all the fat soluble vitamins.

Now here is the kicker.......a large egg yolk only has 2.5G of Saturated fat so we are not talking about a lot of saturated fat in one meal. 7.5G in 3 eggs - Hell, I could eat a lean steak for more saturated fat than that! Also consider this.......Among the 2.5G of Sat fat, you have 2G. of monounsaturated fat and 1G of polyunsaturated fat. How can anyone say 3 egg yolks are bad is beyond me.

I'm just making a point and that I still fail to see how 3 Whole Eggs per day is going to effect anyone, especially someone who is trying to gain weight and already considered underweight.

Maybe I should stick with the scrambled egg made with liquid eggs.

Would it be ok to have weetabix or something similar instead of wholemeal/ granar bread?

You would be losing a LOAD of health benefits by dropping the eggs. Not to mention that those boxed egg cartons are not as healthy as everyone thinks they are

Yeah but like I said they are sort of poached in hot fat. I have just found som EPA, fish oil concentrate capsules in my kitchen cupboard

Originally Posted by Jodi

Yes you can set off a balance and this is PRECISELY why I told him he needs to increase his n3's. I am completely aware of the "risk" factors but you are forgetting that egg yolks are not solely saturated fats.

You are forgetting the great benefits that egg yolks carry and only looking at the "possible risk" of them. Think about the betaine, biotin, lecithin and all the fat soluble vitamins.

Now here is the kicker.......a large egg yolk only has 2.5G of Saturated fat so we are not talking about a lot of saturated fat in one meal. 7.5G in 3 eggs - Hell, I could eat a lean steak for more saturated fat than that! Also consider this.......Among the 2.5G of Sat fat, you have 2G. of monounsaturated fat and 1G of polyunsaturated fat. How can anyone say 3 egg yolks are bad is beyond me.

I'm just making a point and that I still fail to see how 3 Whole Eggs per day is going to effect anyone, especially someone who is trying to gain weight and already considered underweight.

No one said egg yolks are bad for you.

I just say three egg yolks a day is too many. Especially since, if this doesn't displace his dietary EFAs then he's gonna be eating too much fat...

Plus frying in oil damages lecithin among other things...

I just happen to agree with the FDA when they say that more than one egg yolk a day can potentially create health problems for most individuals.

That's just my humble opinion of course.

And here is a guy who can't possibly be counting his macros, because he's not even preparing his own food. Excessive dietary fats for this guy is diet suicide, cause you know how easy it is to go over your calories with it...

Less egg yolks, more egg whites for protein and more O-3's and O-6's will absolutely, without a doubt improve the quality of this diet.

VanessaNicole

He said that he is going to scramble them and without the oil. So that takes care of the frying. I think frying is ok in a dash of olive oil though.

Can you explain why you feel 7.5G a day of saturated fat is unhealthy?

Here is a guy very underweight and that could obviously benefit from these extra fat calories. According to my calculations if he keeps his fat under 90G a day (which it looks like he is) then he is fine. Remember he is bulking, not cutting.

I'm apologize but I still fail to see your point on why 3 eggs a day is not good for someone like him. And the "FDA Regulations" is just a bunch of bullshit to me and just about every other damn bodybuilder out there. We have been ahead of our time and typically wait for the FDA to catch up.

Originally Posted by VanessaNicole

No one said egg yolks are bad for you.

I just say three egg yolks a day is too many. Especially since, if this doesn't displace his dietary EFAs then he's gonna be eating too much fat...

Plus frying in oil damages lecithin among other things...

I just happen to agree with the FDA when they say that more than one egg yolk a day can potentially create health problems for most individuals.

That's just my humble opinion of course.

And here is a guy who can't possibly be counting his macros, because he's not even preparing his own food. Excessive dietary fats for this guy is diet suicide, cause you know how easy it is to go over your calories with it...

Less egg yolks, more egg whites for protein and more O-3's and O-6's will absolutely, without a doubt improve the quality of this diet.

VanessaNicole

When you have finished slagging me off, the only mean I dont prepare myself is meal 2 when I am at work, the others I prefer fresh or semi fresh depending on if I am working or not, thank you or so very much. If I am at home I scramble the eggs with half fat milk

Originally Posted by Jodi

He said that he is going to scramble them and without the oil. So that takes care of the frying. I think frying is ok in a dash of olive oil though.

Can you explain why you feel 7.5G a day of saturated fat is unhealthy?

Here is a guy very underweight and that could obviously benefit from these extra fat calories. According to my calculations if he keeps his fat under 90G a day (which it looks like he is) then he is fine. Remember he is bulking, not cutting.

I'm apologize but I still fail to see your point on why 3 eggs a day is not good for someone like him. And the "FDA Regulations" is just a bunch of bullshit to me and just about every other damn bodybuilder out there. We have been ahead of our time and typically wait for the FDA to catch up.

Ideally the extra fat calories should come from poly/monounsaturated fats.

I respect your opinion, but this diet would be improved if there were less egg yolks and more nuts, olive oils, avocado and fish oils. And more extra calories from quality carb sources.

There are choices and there are better choices.

P.S. And to the OP, I certainly didn't mean that as any kind of put down.

I agree on the n3's and n6's but you still didn't answer the question.

How is 7.5G of saturated fat considered bad?

In the grand scheme of things, and the amount of meals he's eating, I hardly see how you can even argue such a minute amount.

Originally Posted by Jodi

I agree on the n3's and n6's but you still didn't answer the question.

How is 7.5G of saturated fat considered bad?

In the grand scheme of things, and the amount of meals he's eating, I hardly see how you can even argue such a minute amount.

Well, that's not even the point. But he's not eating only 7.5G of sat. fat. He's also getting that from his "half fat milk" and from meat (and a majority of whole grain breads also contain some saturated fat, as does most processed cereal and protein powder). Extra saturated fat has more potential to do bad then it has to do good. One egg yolk is plenty per day.

But like I said

"I respect your opinion, but this diet would be improved if there were less egg yolks and more nuts, olive oils, avocado and fish oils. And more extra calories from quality carb sources."

Maybe some of us are just more meticulous and perfectionistic. I'm definitely a little more OCD with my diet than most people...

And frankly, since an earlier post I'm still trying to think of bodybuilders who eat 3 egg yolks a day when bulking...nothing's coming to mind...

VanessaNicole

Originally Posted by VanessaNicole

Well, that's not even the point. But he's not eating only 7.5G of sat. fat. He's also getting that from his "half fat milk" and from meat (and a majority of whole grain breads also contain some saturated fat, as does most processed cereal and protein powder). Extra saturated fat has more potential to do bad then it has to do good. One egg yolk is plenty per day.

But like I said

"I respect your opinion, but this diet would be improved if there were less egg yolks and more nuts, olive oils, avocado and fish oils. And more extra calories from quality carb sources."

Maybe some of us are just more meticulous and perfectionistic. I'm definitely a little more OCD with my diet than most people...

And frankly, since an earlier post I'm still trying to think of bodybuilders who eat 3 egg yolks a day when bulking...nothing's coming to mind...

VanessaNicole

I can assure you that I am probably one of the most meticulous and perfectionist when it comes to my diet on this board so that doesn't fly.

I could name you 10 people on the top of my head on this site alone that eats 3+ egg yolks per day.

I'm not saying that is ideal for everyone, but in leg_press's case, it is a good choice.

Did you even look at the rest of his diet? Do you know that ON Protien has almost zero fat in it per serving? Oh and we all know how much chicken breasts have a ton of fat lol. Seriously though, you make comment without looking at the big picture. His diet is lacking in fat in general and it is far from overpopluated with saturated fats.

So yeah, the point is, why is 7.5G of Saturated Fat so bad and how can you assure him that his health would be better overall when you haven't even given serious thought into his entire diet.

Yes, I'm not a fan of new people just jumping in and adding comment when they don't know a persons history, diet regime, and athletic performance so excuse me if I sound perturbed, because I am.