New Diet

vortrit · 03-31-2007, 01:27 PM

I'm trying a new diet with a slight bulk after taking a week off. I am 188 lbs. / 10% body fat / 6 ft. tall. Suggestions?

Meal 1:
1 whole egg
4 egg whites
2 slices of sprouted grain bread
1 multi vitamin
2 Fish Oils
Green Tea

Meal 2:
1 banana
1 cup sugar free apple sauce
2 scoops of whey

Meal 3:

½ can of tuna
½ cup Oats
1 serving of natural peanut butter

Meal 4:

½ can of tuna
2 slices of sprouted grain bread
1 cup of brown rice
1 cucumber

Pre Workout:

Meal Replacement Shake

Post Workout

2 scoops of whey
½ cup of pineapple
½ cup of yogurt
½ cup of oat bran

Meal 5:

Chicken Breast
1 cup of broccoli
1 cup of whole wheat whole grain pasta

Meal 6:

1 cup Cottage Cheese
1 serving natural peanut or almond butter

Total Calories = 3208
Fats = 83 g / 24%
Carbs = 330 g / 38%
Protein = 289 g / 38%

**Jodi** · 03-31-2007, 01:39 PM

Quote:

Originally Posted by vortrit

I'm trying a new diet with a slight bulk after taking a week off. I am 188 lbs. / 10% body fat / 6 ft. tall. Suggestions?

Meal 1:
1 whole egg
4 egg whites
2 slices of sprouted grain bread
1 multi vitamin
2 Fish Oils
Green Tea

Good

Meal 2:
1 banana
1 cup sugar free apple sauce
2 scoops of whey

Too many carbs from fruit. I would have the banana OR the applesauce and add in some oats instead.

Meal 3:

½ can of tuna
½ cup Oats
1 serving of natural peanut butter

good

Meal 4:

½ can of tuna
2 slices of sprouted grain bread
1 cup of brown rice
1 cucumber

good
Pre Workout:

Meal Replacement Shake

what is in your MRP?

Post Workout

2 scoops of whey
½ cup of pineapple
½ cup of yogurt
½ cup of oat bran

good
Meal 5:

Chicken Breast
1 cup of broccoli
1 cup of whole wheat whole grain pasta

add in some healthy fats

Meal 6:

1 cup Cottage Cheese
1 serving natural peanut or almond butter

Total Calories = 3208
Fats = 83 g / 24%
Carbs = 330 g / 38%
Protein = 289 g / 38%

Not too bad.

vortrit · 03-31-2007, 01:45 PM

I use muscle milk for the MRP. I generally drink in about an hour before the workout. I've tried eating real food before but it makes me feel bloated during my workout.

**Jodi** · 03-31-2007, 01:47 PM

Overall it's a good plan.

Things to consider in a few weeks.
1. Increase carbs
2. Decrease fats

vortrit · 03-31-2007, 01:53 PM

Quote:

Originally Posted by Jodi

Overall it's a good plan.

Things to consider in a few weeks.
1. Increase carbs
2. Decrease fats

Thanks. I will replace the apple sauce with 1/2 cup of oats for now. As well add in some healthy fats on meal 5.

Actually maybe some olive oil on the whole wheat pasta...

**Jodi** · 03-31-2007, 01:55 PM

Just make sure you are getting enough n-3's. Personally I'd suggest dropping one of your PB's and adding in fish oils and add in the olive oil with your pasta. You are getting too much n6 and n9's and disrupting the ratio.

vortrit · 03-31-2007, 01:58 PM

Quote:

Originally Posted by Jodi

Just make sure you are getting enough n-3's. Personally I'd suggest dropping one of your PB's and adding in fish oils and add in the olive oil with your pasta. You are getting too much n6 and n9's and disrupting the ratio.

Okay, so add olive oil and fish oil on meal five and drop the peanut butter on meal 3 and add fish oils.

Exactly how many should I be taking though?

**Jodi** · 03-31-2007, 01:59 PM

Add the olive oil only to meal 5. Drop the PB in meal 3 and add 4 fish caps.

vortrit · 03-31-2007, 02:05 PM

Quote:

Originally Posted by Jodi

Add the olive oil only to meal 5. Drop the PB in meal 3 and add 4 fish caps.

Exellent. So it will look more like:

Meal 1:
1 whole egg
4 egg whites
2 slices of sprouted grain bread
1 multi vitamin
2 Fish Oils
Green Tea

Meal 2:
1 banana or 1 cup sugar free apple sauce
2 scoops of whey
½ cup oats

Meal 3:
½ can of tuna
½ cup Oats
4 fish oils

Meal 4:
½ can of tuna
2 slices of sprouted grain bread
1 cup of brown rice
1 cucumber

Pre Workout:

Meal Replacement Shake

Post Workout

2 scoops of whey
½ cup of pineapple
½ cup of yogurt
½ cup of oat bran

Meal 5:

Chicken Breast
1 cup of broccoli
1 cup of whole wheat whole grain pasta
1 serving olive oil

Meal 6:

1 cup Cottage Cheese
1 serving natural peanut or almond butter

**Jodi** · 03-31-2007, 02:07 PM

1 more adjustment

2 fish oils meal 3 and 2 more meal 4. Distribute the fat a bit.

vortrit · 03-31-2007, 02:12 PM

I'm going to assume that you meant two more fish oils on two since I have no fats there, and put two on meal 4.

Meal 1:
1 whole egg
4 egg whites
2 slices of sprouted grain bread
1 multi vitamin
2 Fish Oils
Green Tea

Meal 2:
1 banana or 1 cup sugar free apple sauce
2 scoops of whey
½ cup oats
2 fish oils

Meal 3:
½ can of tuna
½ cup Oats
4 fish oils

Meal 4:
½ can of tuna
2 slices of sprouted grain bread
1 cup of brown rice
1 cucumber
2 fish oils

Pre Workout:

Meal Replacement Shake

Post Workout

2 scoops of whey
½ cup of pineapple
½ cup of yogurt
½ cup of oat bran

Meal 5:

Chicken Breast
1 cup of broccoli
1 cup of whole wheat whole grain pasta
1 serving olive oil

Meal 6:

1 cup Cottage Cheese
1 serving natural peanut or almond butter

03-31-2007, 01:27 PM	#1
vortrit Bulk. Cut. Repeat. Elite Member Join Date: Jun 2006 Location: Missouri, USA Posts: 2,652 Blog Entries: 1 Photos: 5	New Diet I'm trying a new diet with a slight bulk after taking a week off. I am 188 lbs. / 10% body fat / 6 ft. tall. Suggestions? Meal 1: 1 whole egg 4 egg whites 2 slices of sprouted grain bread 1 multi vitamin 2 Fish Oils Green Tea Meal 2: 1 banana 1 cup sugar free apple sauce 2 scoops of whey Meal 3: ½ can of tuna ½ cup Oats 1 serving of natural peanut butter Meal 4: ½ can of tuna 2 slices of sprouted grain bread 1 cup of brown rice 1 cucumber Pre Workout: Meal Replacement Shake Post Workout 2 scoops of whey ½ cup of pineapple ½ cup of yogurt ½ cup of oat bran Meal 5: Chicken Breast 1 cup of broccoli 1 cup of whole wheat whole grain pasta Meal 6: 1 cup Cottage Cheese 1 serving natural peanut or almond butter Total Calories = 3208 Fats = 83 g / 24% Carbs = 330 g / 38% Protein = 289 g / 38%
	My Journal!

03-31-2007, 01:45 PM	#3
vortrit Bulk. Cut. Repeat. Elite Member Join Date: Jun 2006 Location: Missouri, USA Posts: 2,652 Blog Entries: 1 Photos: 5	I use muscle milk for the MRP. I generally drink in about an hour before the workout. I've tried eating real food before but it makes me feel bloated during my workout.
	My Journal!

03-31-2007, 02:12 PM	#11
vortrit Bulk. Cut. Repeat. Elite Member Join Date: Jun 2006 Location: Missouri, USA Posts: 2,652 Blog Entries: 1 Photos: 5	I'm going to assume that you meant two more fish oils on two since I have no fats there, and put two on meal 4. Meal 1: 1 whole egg 4 egg whites 2 slices of sprouted grain bread 1 multi vitamin 2 Fish Oils Green Tea Meal 2: 1 banana or 1 cup sugar free apple sauce 2 scoops of whey ½ cup oats 2 fish oils Meal 3: ½ can of tuna ½ cup Oats 4 fish oils Meal 4: ½ can of tuna 2 slices of sprouted grain bread 1 cup of brown rice 1 cucumber 2 fish oils Pre Workout: Meal Replacement Shake Post Workout 2 scoops of whey ½ cup of pineapple ½ cup of yogurt ½ cup of oat bran Meal 5: Chicken Breast 1 cup of broccoli 1 cup of whole wheat whole grain pasta 1 serving olive oil Meal 6: 1 cup Cottage Cheese 1 serving natural peanut or almond butter
	My Journal!

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03-31-2007, 01:47 PM	#4
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,265 Photos: 1	Overall it's a good plan. Things to consider in a few weeks. 1. Increase carbs 2. Decrease fats

03-31-2007, 01:55 PM	#6
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,265 Photos: 1	Just make sure you are getting enough n-3's. Personally I'd suggest dropping one of your PB's and adding in fish oils and add in the olive oil with your pasta. You are getting too much n6 and n9's and disrupting the ratio.

03-31-2007, 01:59 PM	#8
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,265 Photos: 1	Add the olive oil only to meal 5. Drop the PB in meal 3 and add 4 fish caps.

03-31-2007, 02:07 PM	#10
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,265 Photos: 1	1 more adjustment 2 fish oils meal 3 and 2 more meal 4. Distribute the fat a bit.