Thread: opinion please.

How old are you? How long have you been training for? What are your goals? Body fat level?

How many sandwiches do you eat per day exactly? Are you having all with bread

Lets see what his stats are first.
Cause that diet has a whole lot of sugar and carbs.

Need your age and goals first

i eat around 5-6 sandwiches ,the whole day,in whole wheat bread. i dont know my body fat. last summer, i had a six pack, i weighed 187 lbs. now that i weigh 215,only 2 of the six pack show. im 27 years old, i always look to get bigger.

How long have you been training?

i have been training seriously for about 6 years,10 in all( overtraining and on and of). i went from 170 lean to 215 now, little fat.

Well the diet does need some work. Post what your training routine is and we can set you up. This sounds like a job for TeamDPW8.

i train every body part once a week, train hard and heavy. 3 to 4 days. 8 sets big muscles, 6 sets smaller muscles. different combinations and excercises all the time.

Need the specific routine. The above information doesnt really help.

day1 back 4 exercises x 2 sets 6 reps.biceps 3 x 2 sets 6 reps

day 2 legs and calves 4 x2 triceps 3 x2

day 3 chest 4x2 shoulders 3 x2 traps 1 x2

6 sandwiches = about 180carbs just from the bread alone. The cereal, yogurt, nutrigran bar, pasta, and bread are all carbs.

You're getting over 300g of carbs a day.

isnt 300 gm of carbs ok for my size?

Maybe to maintain but if you want to loose the fat it's a bit much.

All the women around here really watch every single carb they eat. But what you have to remeber is if your trying to gain size and gain muscle you need the carbs. I would stay away from high gi carbs and stick to slow burning carbs. And at your size 300 is not too much. Depending on activity level you may need a little more. Carbs are not the demon most people think. Now when you want to cut for a show different story.... If you eat sandwhiches go with whole wheat and not white bread..be sure to get tons of protein and glutamine.

Definitely....the source of carbs needs to be looked at. In terms of insulin response, there's not a whole helluva lot of difference between white and brown bread. If you're going to eat bread, it has to be, at the very least a whole grain bread. Even better would be a whole grain dark rye or something....if the words "enriched" are on the ingredients, it's crap.

Basically your diet is a shitload of sugar. I would consider switching those carbs to slower-burning sources, such as oats, sweet potato, brown rice, apples, peaches, berries, & grapefruit. I also don't see anything, besides the peanut butter, that includes any healthy fats!

from my diet,which are the sugar carbs?

Originally posted by raider6969
8 am -cardio for 40 minutes, slow to medium internsity. bike , tae bo, kickboxing, or martial arts.

9:40 am- cereal with 1% milk, whey protein.

You're getting a lot of responses, bu not much help, lol. What kind of cereal is this? When we talk about eliminating sugars, we're also talking about any food that rapidly breaks down into sugar once ingested. Most of the carbs that you're eating are rapid-burning carbs. We try to avoid these types of carbs because they cause a significant insulin response in your body. You will do far better w/ your health and physique if educate yourself about Insulin. There is a thread in the "best nutritional threads" sticky at the top of the nutrition forum. It has several links to some very good threads that you should read.

Anyway, a bit off track, sorry....your cereal, most likely is a high glycemic carb, which in itself isn't the only thing that makes it bad....it's a processed carb..any time a carb is processed, it's going to convert to sugar faster than if it were left natural. Oats would be a much better carb choice here.

Milk also contains sugar in the form of lactose. What do you mix your whey w/? And how many g of protein is it?

11 am- whey,low fat yogurt,nutri grain bar

That nutri grain bar is just as bad as a chocolate bar IMO. Yogurt, again..sugar, lol. Now if you've had whey for your first meal, it would be best to get some solid protein into you. Eggs, chicken breast, tuna, lean beef, etc. You also need to get some healthy fats in your diet...consider adding almonds or natural peanut butter, flax seed oil, olive oil, safflower oil, etc.

12pm to 3 pm 4 sandwiches of chicken or tuna, time varies ,pending work.

I think I covered bread somewhere in this thread already. Even if you're at work...a chicken breast or tuna w/ mayo is good...just lose the bread

4 pm- egg whites, juice, peanut butter(yum) sandwich

I can tell you're fat phobic, lol...add some yolks into those egg whites. Switch the juice to water, eat the peanut butter off the spoon Sugar is the evil in a diet, not fat. We use fats to help control insulin reponse....sugar will increase insulin, fats will help to control it...we usually want a stable insulin secretion.

5:15 pm pasta

Pasta is nasty bad. And you should always eat a complete meal w/ protein & fats. A better option would be brown rice or sweet potato w/ lean beef, fish, tuna, chicken etc.

7 pm weight train

after workout- whey 20 g with apple

You could definitely double that amt of whey!

hour later or when hungry -chicken breast or whey shake, some peanut butter sandwiches.


im 6 feet, 215 lbs,

Hey, while your mentioning egg yolk fat, w8, is egg yolk fat considered a healthy fat that one would desire to consume, or would an EFA like flax oil be better instead?

Some egg info:


Humans are not supposed to eat plants, but their fruits. Egg yolk is 'the fruit of the egg', containing all the vitamin A, -D, -K and -E and cholesterol, and most iron, zinc, calcium, magnesium and iodide.

Of all proteinous foods, egg yolk contains most vitamins and minerals;

Eggs contain the highest quality protein you can buy. Egg protein has just the right mix of essential amino acids needed by humans to build you own tissues. In addition, eggs have thirteen essential vitamins and minerals
Eggs contain the highest quality food protein known. It is second only to mother's milk for human nutrition.
Egg yolk is one of the few foods that contain Vitamin D
Egg yolk is the major source of the egg's vitamins and minerals.
A large egg contains only 75 calories and 5 grams of fat.
Egg yolks are one of the few foods that naturally contain Vitamin D.
Eggs have no vitamin C because the chick can produce it from food it eats.

Only 1.5 grams is saturated fat.

Eggs

I told you w8 sure has the info in her back pocket. Your in good hands raider. Keep us posted.

egg yolk is good fat? so when i eat my eggs, eat them whole with the yolk?

the cereal i eat is kellog's corn flakes. is there oatmeal cereal or do i have to get just plain oatmeal?

i though yoguet was good for you. even plain yogurt is high in sugar?

what "natural" peanut butter?

instead of pasta ,i should eat brown rice and protein? but thats the meal before i train. when i train will i use the rice as energy?

i had read to eat only 20 g of protein right after training, from a study done in university of michigan.

what if i have an active joc, such as a waiter,lots of walking. burning lots of energy, what should i be using as energy? what replacement for lost energy?

how much time does it take for pasta to digest? how about brown rice?

Originally posted by raider6969
egg yolk is good fat? so when i eat my eggs, eat them whole with the yolk?

Most people put 2-3 egg yolks per 6-7 egg whites

the cereal i eat is kellog's corn flakes. is there oatmeal cereal or do i have to get just plain oatmeal?

Corn flakes are not really good. Use regular Old fashioned oats...you can sweeten it w/ a sweetner and put a little cinnamon in it

i though yoguet was good for you. even plain yogurt is high in sugar?

Plain yogurt is alright...look for one that isn't low fat though

what "natural" peanut butter?

Natural peanut butter has no sugar or added oils in it

instead of pasta ,i should eat brown rice and protein? but thats the meal before i train. when i train will i use the rice as energy?

Yes

i had read to eat only 20 g of protein right after training, from a study done in university of michigan.

Well, I beg to differ You should split your daily protein totals evenly into 5-6 meals

i really appreciate your help w8lifter. what i have planned an activity ,lets say for 8 pm to play tennis. what should i eat for enrgy to use. i dont wanna waste protein for energy.

Originally posted by raider6969
i really appreciate your help w8lifter. what i have planned an activity ,lets say for 8 pm to play tennis. what should i eat for enrgy to use. i dont wanna waste protein for energy.

As long as you're eating carbs or fat w/ your protein it won't be used for energy.

u mean ,eat carbs like oat meal or brown rice?