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a little help with my diet
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Posted by: swordfish
this is my current diet, i guess you could say im bulking.
meal #1- 1 cup of cereal ( honey bunches of oats or raisin bran)
8-10 ounces of water with 30 grams of protein( optimum)
1 hour later a serving of NO- xplode then workout
postworkout meal # 2- 16 oz of apple juice
1 container or low fat yogurt
8 oz of milk( 2 %) with 30 grams of protein
1 oatmeal bar( pretty healthy)
meal # 3- 1/2 can of tuna
1 slice of whole wheat bread
4 or 5 whole grain crackers
1 large russet potato with a little ketcup on it
meal # 4- 1/2 can of tuna
1 slice of whole wheat bread
4 or 5 crackers
1 large russet potato with ketcup
meal # 5- whole grain pasta( 1 serving) w/ spaghetti sauce of course
5-6 oz of boneless skinless chicken breast
2 pieces of whole wheat bread
8 oz of milk- 2 %
meal # 6- 3 whole eggs( cooked on stovetop)
2 slices of whole wheat bread
a few thin slices of cheddar cheese ( not lowfat)
some mayo
1 bagel or an raisin energy bar( healthy wheat bagel usually)
meal#7 - 1/2 cup of cottage cheese with some fruit
3/4 cup of oats
8 oz of milk- 2 % and 35 grams of protein
i usually drink 3- 3.5 liters of water a day
i usually get 7.5- 8 hours of sleep, the protein i use contains protein isolate, concentrate, potassium caseinate, and egg albumine . it says it is good complex that is a time release, 4 phases of digestion.
im not sure of the exact numbers but i have figured something very similar to this plan,
protein- 200-225
carbs- 450-475
cal- ????
suggestions or comments, how does this look???
Posted by: swordfish
bump
Posted by: XcelKrush
this is my current diet, i guess you could say im bulking.
meal #1- 1 cup of cereal ( honey bunches of oats or raisin bran)
8-10 ounces of water with 30 grams of protein( optimum)
There are much better carb sources other than cereal. Where are you fats?
Perhaps oats, a few grams of fish oil, and the whey would be good.
1 hour later a serving of NO- xplode then workout
postworkout meal # 2- 16 oz of apple juice
1 container or low fat yogurt
8 oz of milk( 2 %) with 30 grams of protein
1 oatmeal bar( pretty healthy)
Apples are usually a bad choices for post-workout, the juice isnt much better. Go for something higher GI such as grape juice. The yogurt should be fat free, along with the milk. Not sure what in the oatmeal bar.... Post workout you need carbs and protein, and as little fat as possible. The milk will slow digestion enough without the fat on top of it.
meal # 3- 1/2 can of tuna
1 slice of whole wheat bread
4 or 5 whole grain crackers
1 large russet potato with a little ketcup on it
Not too bad, needs more fats(unless tuna is in oil.) You might drop the crackers or the bread and up the potato.
meal # 4- 1/2 can of tuna
1 slice of whole wheat bread
4 or 5 crackers
1 large russet potato with ketcup
meal # 5- whole grain pasta( 1 serving) w/ spaghetti sauce of course
5-6 oz of boneless skinless chicken breast
2 pieces of whole wheat bread
8 oz of milk- 2 %
Try to get low fat/sodium spagetti sauce. Most are filled with junk.
meal # 6- 3 whole eggs( cooked on stovetop)
2 slices of whole wheat bread
a few thin slices of cheddar cheese ( not lowfat)
some mayo
1 bagel or an raisin energy bar( healthy wheat bagel usually)
Too much fat from eggs, drop 1 or 2 yolks, look for better carbs sources other than bread.
meal#7 - 1/2 cup of cottage cheese with some fruit
3/4 cup of oats
8 oz of milk- 2 % and 35 grams of protein
Up the CC and lose some of the whey. The CC will digest slower and support your system while you sleep.
Overall-
You have way too many proccessed foods in here. Alot of breads and your missing good fats. Try to replace alot of your carbs with yams, oats, brown rice, or fruits, etc.
Posted by: swordfish
Meal #1 1 cup of low fat cereal(whole grain) or 1 cup of old fashioned oats
1 piece of fruit(banana or something)
1 protein shake with water- 30 grams
1 hour later my serving of NO xplode, then train
Post workout- protein shake with 2% milk- 30 grams
some fruit juice or grape juice for quick carbs
fat free or low fat plain yogurt
1 slice of whole wheat bread with natural peanut butter
Meal #3 1 can of tuna
2 pieces of whole wheat bread
1 potato( still a little ketchup)
Meal #4 3-4 whole eggs
1/2 cup of oats
1 potato or 1 slice of wheat bread with nat. pb
Meal #5 6 oz of boneless skinless chicken
1 cup of rice
not sure what else to add here
Meal #6 1 cup of lowfat cottage cheese with some fruit
1/2 cup of oats
1 protein shake
As far as the eggs go I dont think whole ones will hurt me. I do drink 2% milk, would that be a problem for a 17 year old or should i get fat free. I still need some more/better carbs for postworkout, but how does everything else look?
Posted by: ReelBigFish
lose the pb postworkout. You want to get the protein and carbs into you quickly and fats with slow down the digestion.
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