diet check... hey, its been a while :D [Forum Archive]

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diet check... hey, its been a while :D

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Posted by: thajeepster

diet check 5-10 155lbs (yep, gained 5lbs)

80g oats
1/2 cup blueberries
1 whole 6 egg whites
2 tbsp salsa
3g fish oil

60g cup oats
.5 med apple
1 scoop ON 100% Whey

WORKOUT

.5 cup oats
1 small banana (100g)
1 scoop whey

70g dry brown rice
1 cup frozen broccoli
120g raw chicken/turkey breast

40g dry brown rice
1 cup frozen spinach
120g raw chicken/turkey breast

3 cups salad mix
1 cup mushrooms
1/2 can (3oz) tuna
1 tbsp olive oil
small handful of fiber one (gotta have some crunch in there

)

1 cup 1% No Salt Cottage Cheese
2 tbsp natty pb

Totals for the day P/C/F Cals

240/300/70 2750

Thats a workout day, on non workout days, I have a scoop whey in the morning (pre fasted cardio) and replace pre/pwo's with 1 cup oats and 1 cup cottage cheese plus an apple.

PS dont rail me emma, I was eating a very dirty 2500 cals or so on ship, this is a very clean 2750, with more carbs/less protein.

Ill get back up to 3000 within a couple of weeks. However I find it hard to add more carbs without adding in more protein... they seem to just sneak in there from incompletes... 120g chicken breast doesnt seem like much to me at all... but im working it out.

Posted by: Emma-Leigh

Quote:

Originally Posted by thajeepster

diet check 5-10 155lbs (yep, gained 5lbs)

Quote:

80g oats
1/2 cup blueberries
1 whole 6 egg whites
2 tbsp salsa
3g fish oil

Excellent.

Quote:

60g cup oats
.5 med apple
1 scoop ON 100% Whey

Looks good to me.

Quote:

WORKOUT

.5 cup oats
1 small banana (100g)
1 scoop whey

Pretty good - may want slightly more carbs for someone your size...

Quote:

70g dry brown rice
1 cup frozen broccoli
120g raw chicken/turkey breast

Looks ok....I would add some fats (eg: at least 3 fish oils - you are only taking 3 so far).

Quote:

40g dry brown rice
1 cup frozen spinach
120g raw chicken/turkey breast

Good... same as above though (0.5 tbs olive oil?)...

Quote:

3 cups salad mix
1 cup mushrooms
1/2 can (3oz) tuna
1 tbsp olive oil
small handful of fiber one (gotta have some crunch in there

)

Looks fine - might want a little more protein (3 oz tuna = not a lot for your size)...

(??fibre one? Okkkkaaayyyyy...

Quote:

1 cup 1% No Salt Cottage Cheese
2 tbsp natty pb

Good... Could decrease the natty PB slightly - so you can spread the fats more evenly through the day...

Quote:

Totals for the day P/C/F Cals

240/300/70 2750

are you counting vegetables in your totals?

Quote:

Thats a workout day, on non workout days, I have a scoop whey in the morning (pre fasted cardio) and replace pre/pwo's with 1 cup oats and 1 cup cottage cheese plus an apple.

semi-fasted cardio?

What about you have a banana pre-workout as well - and then cut the apple in half (if you want to keep cals lower)??

Quote:

PS dont rail me emma, I was eating a very dirty 2500 cals or so on ship, this is a very clean 2750, with more carbs/less protein....

Ill get back up to 3000 within a couple of weeks.

Hey - that's fine... I'm not going to get pissy at you for your choice... You have gained some weight so that is progress in inself!

Quote:

However I find it hard to add more carbs without adding in more protein... they seem to just sneak in there from incompletes... 120g chicken breast doesnt seem like much to me at all... but im working it out.

If you are including your vegetables in those totals - don't... Grains/nuts/legumes - yes... but I don't count from vegetables... So that might give you a little more 'room' to breath (spinach and mushrooms are pretty high in protein in terms of vegetables)...

Carbs you could add that don't add a lot of protein... What about more fruits? Or some yam or sweet potato? Other grains (rye, barley?)...

Posted by: thajeepster

thanks for all the advice emma, yeah, i think Ill add a little more protein to my 2nd to last meal, move one of the tbsp pb to the meal before that, and add in 3g fish oil to my ppwo. how does 1/2 cup skim milk sound to add to pwo shake for more carbs?

Posted by: Emma-Leigh

Quote:

Originally Posted by thajeepster

thanks for all the advice emma, yeah, i think Ill add a little more protein to my 2nd to last meal, move one of the tbsp pb to the meal before that, and add in 3g fish oil to my ppwo.

Sounds good

Quote:

how does 1/2 cup skim milk sound to add to pwo shake for more carbs?

Sounds like a HUGE increase of 6g more carbs taking the grand total for that meal up to 56g!

Honestly - For someone your size I would aim for 65g ish... So I would go for:
0.5 cup oats (27g carbs, 5g protein, 2.5g fat)
1 med 120g banana (27g carbs)
1 cup milk (12g carb, 8g protein)
1 scoop whey (25g protein)
TOTAL ~ 66g C, 38g protein, 2.5g fat

Or, if you didn't want that much milk:
0.5 cup oats (27g carbs, 5g protein, 2.5g fat)
1 large 140g banana (31g carbs)
0.5 cups milk (6g carb, 4g protein)
1 scoop whey (25g protein)
TOTAL ~ 64g C, 34g protein, 2.5g fat

Posted by: thajeepster

haha,

did it again... what are your thoughts on 3.5 to 4hrs between meals? This gives me better numbers carbs

rotien ... heres an example

Meal 1 7:00

1 cup oats
.5 cup blueberries or strawberries
6 whites 1 whole
2 tbsp salsa
3g fish oil

Meal 2 10:30

1 cup oats
1 cup cottage cheese

WO 12:00 - 1:00

Meal 3 PWO 1:15

.75 cup oats
120g banana
1 scoop whey

Meal 4 2:30

70g brown rice (or equivalent in sweetpotato or barley)
200g frozen mixed veggies
140g raw chicken (or turkey)
3g fish oil

Meal 5 6:00

1 tuna salad sandwich
2 slices whole grain
3 oz tuna
1 slice ff cheese
little celery
2 servings salad mix
1 cup raw spinach
1 cup mushrooms
1 tbsp olive oil

OR

40g brown rice/barley or equivalent sweet potato
300g frozen veggies
150g raw chicken/turkey
1 tbsp olive oil (Sesame oil? for stir fry ok?)

Meal 6 9:30-10:00

250g cottage cheese
2 tbsp pb

Totals 2860 cal 325c/235p/70f

OFF DAY

Meal 1 7:00

Same + 1 cup skim milk

Meal 2 10:30

70g brown rice/barley or equivalent sweetpotato
226g frozen veggies
150g raw chicken
1 tbsp pb

Meal 3 2:30

70g brown rice/barley or equivalent sweetpotato
226g frozen veggies
150g raw chicken
8g almonds
3g fish oil

Meal 4 6:00

SAME

Meal 5 9:30-10:00

280g cottage cheese
2 tbsp pb

Totals 2700 cal 280c/225p/71f

Now I think that is a really solid diet. Plus this give me a little more time between meal prep and more time to live my life outside of eating all the time. Plus it should give my stomach a break

can you say bloated. lol.

PS, if this is good, this will be the last post ill add cals later if i dont gain on my own.

Posted by: thajeepster

bump... edit above

Posted by: Emma-Leigh

Quote:

Originally Posted by thajeepster

haha,

did it again... what are your thoughts on 3.5 to 4hrs between meals?

Depends on how 'anal' you are going to be. For the average person who wants to lean down and is taking in enough calories - this is fine.

There is no hard and fast rule that states you 'must eat every 2-3 hrs' - generally the 'eat small regular meals' thing is to prevent snacking when cutting and to allow people to get in enough calories whilst bulking (read this).

In terms of your diet: As I said before - it looks fine.... See how you go. If you don't improve then come back and change some stuff around.

Posted by: thajeepster

done and done

Trust me, im very anal about my diet, no snacking for me. I think this will work well for me.

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