Thread: New Diet Plan

How often do you eat, every two hours?

Nice Plan Damn CP, that's a shit load of food Lucky you.

I like the plan though and the tons of variety. I think it may take you a few days to get all that food in. Well, unless you are like me and can pack away the food no matter the amount

Ur maintenance level is over 4000 cals?

I would add more protein to each meal not in the form of milk. More oatmeal. 3-5g EPA/dhafrom fish oil no clue how much your kind contains. Veggies each meal. I'm really liking the big fiber intake , mix of healthy foods, big water intake , inclusion of healthy fats , and how your diet isn't full of shitty carbs like cereal beer so on. I also known you gotta pay a shitload for you huge food bill and milk may be a cheap calorie source. Something to consider is 2% milk is more likely to absorb xenoestrogens and toxins than skim milk. Avoid soy if possible check cereal and supplement for it i have only found 3 store bought fish oils which don't contain.

Not jessica but they hot! That last one is a cowgirl

Mista
Sometimes. The meals surrounding my workouts are usually packed pretty close together. Also, meal 7 is really just a shake and an apple.

Jodi
Thanks for the feedback Jodi. I like variety. It keeps me sane, heh.

Actually, this is 50-100 less calories than I have been consuming each day. I cut some out to make up for the decrease in caloric expenditure from the significantly reduced protein intake. I've been right around 4200 for a bit. This will be no problem. In fact, I find myself hungry sometimes on really long days even at this intake level.

PWGriffin
Yeah, around 4200 was my maintenance before. As I mentioned though, to counteract the decrease in my total caloric expenditure from the reduced thermic effect of food when comparing carbs to protien, I cut a small number of calories out.

Brutus
You mean more total oatmeal, or spread more throughout the day? I already eat 2 cups of oatmeal, which is about 600 calories worth.

What is it you don't like about milk? I only use it for shakes because I don't like mixing them with water.

No soy in my cereal. It's oat based and has a few things like a small amount of cane sugar, flaxseed, and hempseed oil added, but that's it.

Nice pictures, heh.

looks good. Two things I thought of:
1. Do you think you've got too much dairy? I know when I have more than 3 serves I get stomach upset, wind and burping.

2. Maybe have a bit more variety with your vegies. Emma suggested to me ages ago to try and have as many colours as possible. So I just fill a lunchbox up with as many colours as I can get my hands on, mix it up and eat a some at each meal.

Originally Posted by pengers84

looks good. Two things I thought of:
1. Do you think you've got too much dairy? I know when I have more than 3 serves I get stomach upset, wind and burping.

2. Maybe have a bit more variety with your vegies. Emma suggested to me ages ago to try and have as many colours as possible. So I just fill a lunchbox up with as many colours as I can get my hands on, mix it up and eat a some at each meal.

I can handle that amount of dairy okay. I have never had a problem with it. I used to drink insane amounts of milk when I was little, heh.

I'm open to more veggie ideas. I tried to get a few colors in there (Green, Orange, and Red), and then more color in the way of fruit. I might substitute one of the apples for something else on occasion. Any suggestions?

Carrots are a very easy substitute.

Id have more of my carbs from natural oatmeal is what i mean. Dairy is pasteurized which kills the good bacteria leaving it dead. Fatty foods tend to absorb toxins. Cows are usually pumped with various hormones ,antibiotics, and are fed corn and grain which they are not meant to thus making them sick and fat. The omega 3 to 6 ratio of cows suck. The containers full of milk are plastic which contains synthetic estrogens (xenoestrogens). I do like low fat sugar free yogurt use protein powder, splenda , or fruit to sweeten.
Best fruits
blue berries
apples ( red tends to be best but green are great to)
grapefruit (ruby red is poss)
Grapes red
Tangerines
pineapple
Most berries

Best veggies
Spinach
Broccoli
Bell peppers( red, orange, yellow, and then green)
Brussel sprouts
Tomatoes ( yes it may be a fruit but i don't think so)
shittake mushrooms( other mushrooms may work but not as good , don't split hairs.)
Onions
Pumpkin ( don't eat to often but it does contain a lot of benefits)
romaine lettuce
cabbage
Black eyed peas
chick peas
lentils green
I eat all this stuff

I picked apples and bananas based on cost, but I will probably sub some of those fruits in occasionally. However, pineapple and grapes are pretty reasonable cost-wise too.

I already eat the bell peppers at breakfast, and romaine lettuce/plum tomatoes with one of the meals. Some of the others are also for cost, but I can certainly throw in some of those things in my salad. I like mushrooms and spinach a lot. Hummus is great too, so I might do that for some chick pea action.

Thanks for the suggestions.

Originally Posted by CowPimp

Some of you may have seen my thread entitled "Protein Intake & Complimentarity." Some of the information I have gathered from that thread combined with what I have learned so far in the nutrition class I'm taking and the fact that I could use a little change to my diet has lead me to put something new together.

So, my hopes with the diet are the following:

• Increased muscular endurance and strength endurance when dealing with intensities that rely heavily on the lactic acid system.

• Potentially better increases in LBM when I do go back to a caloric surplus (This will be at maintenance level).

• A more healthful diet via the inclusion of more nutrient dense calorie sources in place of some of the protein-laden items I had in there before.

• A more healthful diet due to the reduced intake of cholesterol and saturated fats.

• Something a little different.

So you know where I'm coming from, I'm about 6 feet tall, 195 pounds, and somewhere around the low double digits in body fat (My gallery pictures are pretty representative of where I'm at right now; probably 10-12%). Also, drink about 1 gallon of water daily.

Here ya go:

Meal 1
1 Large Egg
1 Egg White
4oz 2% Milk
90g Nature's Path Hemp Cereal
1/2 Sweet Bell Pepper (Yellow, Orange, or Red)

Meal 2 Pre-workout
120g Oatmeal
8oz 2% Milk
1/2scoop ATW Whey Protein Blend

Meal 3 Peri/Post-workout
70g Dextrose
1 Banana
8oz Skim Milk
1scoop ATW Whey Protein Blend

Meal 4
2oz Boneless Skinless Chicken Thigh
10g Sunflower Kernels
3slices 100% WW Bread
1 Apple
1/3-1/2 Large Cucumber

Meal 5
3oz Tuna Fish
14g Safflower Mayonnaise
5g Olive Oil
1&1/2 Lavash Rollups
1 Long Celery Stalk

Meal 6
3oz Blacked Beans
6oz Brown Rice
10g Olive Oil
10g Balsamic Vinegar
2oz Lettuce
1 Plum Tomato

Meal 7
8oz 2% Milk
1/2scoop ATW Whey Protein Blend
5g Olive Oil
5g Hempseed Oil
1 Apple

Meal 8
110g 1% Cottage Cheese
32g Peanut Butter

Supplements
1cup Green Tea (Meal 1)
1tab ATW Multivitamin/mineral (Meal 1)
5caps ATW Fish Oil (Meal 8)

Totals
4139 Calories
871 Protein (218g/22%)
1211 Fat (135g/30%)
1910 Carbs (553g/48%)
Fiber 75g


Thanks in advance. Questions, comments, thoughts, curses, praises, and titty shots of Jessica Simpson all welcome!

Is there whole protein in beans? I'd of thought that there wasnt alot of protein in 1 1/2 eggs?

Originally Posted by leg_press

Is there whole protein in beans? I'd of thought that there wasnt alot of protein in 1 1/2 eggs?

There isn't whole protien in beans, but mixed with rice you get a supply of all the essential amino acids.

I'm actually not even eating the white, I put that out of habit because I've been eating whites forever. There is like 7g of protein in the egg, another 4g or so in the milk, and more protein coming from the cereal. There is a mix of complete and incomplete proteins there (Though the hemp seeds in the cereal also contain complete protein).

I think your diet is perfect. I also follow similar macros (around 50% carbs) and agree with you on the protein intake

IMO, its unnecesary for all the protein, in the grand scheme of things carbs make the biggest and most important difference. Especially in physically active individuals

The only suggestion I'd make is more in the way of veggies. I think you will see some real results with your plan, especially if you get 3-4 servings of veggies in there

Originally Posted by fUnc17

I think your diet is perfect. I also follow similar macros (around 50% carbs) and agree with you on the protein intake

IMO, its unnecesary for all the protein, in the grand scheme of things carbs make the biggest and most important difference. Especially in physically active individuals

The only suggestion I'd make is more in the way of veggies. I think you will see some real results with your plan, especially if you get 3-4 servings of veggies in there

What's the total number of veggie servings you recommend each day?

Originally Posted by CowPimp

What's the total number of veggie servings you recommend each day?

At least 3, same goes for fruit