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Looking for some help
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Posted by: S_BRUINS
Hey guys,
Just looking for some different opinions on my current diet plan. I'm looking to gain lean mass and just want to know if I'm on a good track to do so.
I've been on a German strength program for approx 1 year which is a very high intensity and heavy weight workout. From Monday to Thursday I do weight training, Saturday is my only cardio day. My workouts are normally between 1:30 to 2:00 long. I'm not sure how much info is needed to help me, so I'll add anything I can think of:
Age: 25
Height : 5'11
Weight : 197
body fat: approx 12%
Bench Press : 300 lbs x 5
Squat : 470 lbs x 5
Supplements:
Isoflex Isolate Protein
Muscle Milk Protein
Kre'alcaline creatine (pills)
NO Xplode
Cell Mass
Multi-vit
Glutamine
Diet:
7:00 a.m
Isolate protein shake (27g protein)
1 boiled egg
8:00 a.m.
4 egg whites
2/3 cups oatmeal
1 grapefruit
10:00 a.m.
medium baked potato (5oz)
1 can tuna
11:30 a.m.
Isolate protein shake (27g protein)
12:30p.m.
1 cup pasta
6 oz chicken breast
3/4 cup of mixed veggies
3:00 p.m.
Isolate protein shake (40g protein)
1 Banana
10 almonds
5:30 p.m.
3/4 cup of rice
3/4 cup of brocoli
8 oz steak, 8 oz of salmon, or 6 oz of chicken
7:00 p.m. (during workout)
I sip on a muscle milk shake throughout my workout.
8:30p.m.
1 banana
9:30 p.m.
Isolate shake (27g protein)
2/3 cup oatmeal
1 glass of grapefruit juice
11:00 p.m.
2 whole eggs
2 egg whites.
11:30
Bed
I also drink about 4 to 5 litres of water per day. If more info is needed please let me know
Any advise would be helpfull. Oh, and if my grammar is bad, please don't hold it against me... my primary language is french... lol
Thanks
Posted by: IainDaniel
Any Idea on Caloric intake? Macros?
How long have you been using this diet? Progress so far?
Posted by: S_BRUINS
umm... to be honest I actually have no idea how many calories. I could look at each meal and ball park it, but I don't know exactly. I've heard of a few sites that can help someone find that out, but I have no idea what sites they are.
I've actually just started this diet after the holidays. During the summer I had gone to Calif. for 2 weeks, so I had leaned out for that. Since i got back, I had not followed a diet. I believe I have a general good idea on healthy eating, so I was eating well, but no structural thing.
This diet that you were looking at, I bassically just made up what I thought was ok.
do you know of any websites I could get cal info from??
Posted by: IainDaniel
Nutrition facts, calories in food, labels, nutritional information and analysis – NutritionData.com
FitDay - Free Weight Loss and Diet Journal
Couple of suggestions Complete whole meals. A banana isn't a complete meal, nor is just protein. Especially if trying to bulk.
I'd work on getting some more healthy fats into your diet, as well as veggies.
Posted by: S_BRUINS
thank you for that link. I'll def. check it out. I see what your saying about the fats. I really just have almonds, steak and egg yokes as fats. would flax seed oil be enough. (one teaspoon in the morning and one at night). or should I add more??
I used to eat natural peanut butter, but I dont like bread as a source of carb. I could probably just have teaspoons of it though.
and about the veggies,, could I just add it to my 10:00 a.m. meal??
I had been looking at alot of threads about nutrition before posting this and had noticed that you repply to alot of them. you seem to know alot about nutrition, so thanks for taking the time to repply.
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