how am I doing

**RockSolid** · 11-01-2006, 10:27 AM

I am 5'8 1/2 and weigh 170, the body fat estimator said I have 16.9% bf based on weight and waist size, I think that is a little high but probably pretty close, I would guess Im 15% or would like to think so. Well this is what I have been doing this past week since I started a new training program and picked up the intensity... My goal is 190ish or more in 18 months. (20lbs)

I have 3 protein shakes accounting for 1200 calories 155 grams protein and 192g carbs, 162 of which are not sugars...

typical breakfast
oatmeal or cold cereal w/ 2% milk
1 of these - eggs w/ 2 pieces toast (whole wheat), waffles, granola bar
1 of my shakes
OJ
multivitamin

meal # 2
sandwich on whole wheat, lettuce, tomato, miracle whip lite, 1 slice of cheese...I have either tuna, turkey, or chicken maybe 1/3 - 1/2 lb meat or 2.5 servings if its tuna

Dinner
a good solid meal with a salad, usually low in fat high in protein/carbs

meal # 4
some type of leftovers from dinner or a meal from the restraunt I work at.

I have a shake 1 hour before bed, the third shake I take either directly after I workout or whenever I feel like it if Im not working out.
I constantly drink water, and I usually take fish oils.
I drink about 10 beers a week 5 friday and 5 sunday, is this terrible?

A guy at the gym who bodybuilds and is a surgeon told me the following and I have been doing it
-no fat an hour before or after working out b/c it slows protein absorption
-simple sugars and protein immediatly after training b/c insulin increases protein absorption (two hour window?)

-I do sprints on saturdays, lift m,t,Th,f, do abs 4X week as well all intense.
-I dont do drugs, maybe once or twice a month Ill smoke weed.
-I sleep about 8 hours each night.

-Okay thats it kinda a lot here but any input would be appreciated, this past week I feel a little stronger in the gyn I think its b/c Im eating so much, I probably snack on some things that are healthy like a banana, apple, celery + carrots with lite ranch dressing that i didnt put with the meals

Thanks in advance for any help/input

**vortrit** · 11-01-2006, 11:16 AM

That's not the greatest diet I've ever seen. Your still probably eating better than the average person, but it definatly could use some work.

**RockSolid** · 11-01-2006, 03:04 PM

any suggestions what I can do better as far as eating goes?

**zombul** · 11-01-2006, 03:56 PM

Just make sure all your calories aren't coming from shakes,and it seems you have a good balance.If wanting a clean bulk I eat alot of grilled chicken breast because of the protien content and I would always take it over a shake if time allows.

**vortrit** · 11-01-2006, 11:29 PM

Agreed. I would try to keep the shakes to a minimum when bulking. I used to drink three a day and replaced just one of them with real food, and you wouldn't believe what a difference it made. The best advice I can give is look through all of the stickies, and check out some other peoples diets, and check out the moderators, etc., advice. I can tell you this

1 of these - eggs w/ 2 pieces toast (whole wheat), waffles, granola bar

does not make much sense to me. I don't think granola bars are very good. I'm not too sure about the waffles either. And if I were going to eat waffles I would make sure they were whole wheat and keep the syrup on the sugar free side. Also, I personally think you should be eating six to seven meals a day, and not four. Before bed you'd be better of going with something like cottage cheese and some natural peanut butter. I would also add more fats (healthy fats: fish oil, olive oil, natural peanut butter, etc.)

The beer is a another story, but if I were going to drink I'd count them as cheat meals, but that's just me.

I wouldn't do my abs more than 3X a week either.

That's just some stuff off the top of my head, but there are people more highly qualified to give you advice here than me.

Like I said, read through the stickies, and other peoples diet post, etc. The knowlege you will gain doing a little of your own research will be priceless.

**vortrit** · 11-01-2006, 11:35 PM

And ditch the OJ unless your sqeezing it yourself.

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