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diet critique


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Posted by: raider6969

i weigh around 210 pounds, 6 feet tall , fat around 15%.i eat every 3 hours.

meal 1
2/3 cup oatmeal
40 g whey

meal 2
5 eggs ( 3 whole)
20 g whey

meal 3
chicken breast
2 tbsn peanut butter

meal 4
2/3 cup brown rice
2 can tuna

meal 5
40 g whey
1 1/2 tbsn flax

meal 6
2 cans tuna
1/3 almonds


Posted by: TheIcon2

Need more green veggies. Especially Meal 2 and 3. (I am assuming you are trying to diet down)


Posted by: Yanick

I would add fat in meal 1, some carbs in meal 2, and make sure that the pb is natural. Also eat more greens like Icon said.

EDIT:Also some fat in meal 4.


Posted by: raider6969

what type of veggies?
im trying to gain mass


Posted by: Yanick

If you're trying to gain mass, go for carbs in every meal, but make sure they are slow burning with fat and protein to slow down digestion. Greens are lettuce, broccoli, celery etc.


Posted by: mama's boy

Ditto to what Yan said. Fat in meals 1 and 4 if you need calories. Also, which is your post workout meal?


Posted by: raider6969

right after training i eat 40 g of whey with an apple


Posted by: mama's boy

Quote:
right after training i eat 40 g of whey with an apple
Whey good, apple bad. Try another carb, preferrably one without sucrose or fructose. Potatoes, rice, maltodextrin, dextrose, oatmeal.... whatever. Just no fructose and no sucrose.


Posted by: raider6969

what is dextrose?


Posted by: raider6969

is there any fruits i can eat?


Posted by: Yanick

Dextrose = Commercial form of glucose. Very High GI carb that will give you a huge insulin response driving the protein and what not into your muscles.

You can have fruits, just don't overdo them, and don't have them post w/o. Post workout you want Dextrose/Maltodextrin. Go to your local health food store, its really cheap. If you're going for the insulin spike, drop the fat in your post w/o meal. If you're doing DP style post w/o, then have a slow burning carb with fat and protein post w/o. Its up to you to decide.

Oh yeah fruits you can eat...

Blueberries
Raspberrie
Strawberries
Apples
Peaches
Banana's(Only post w/o, make sure they are ripe)
Grapefruit


Posted by: raider6969

whats the dp style?


Posted by: w8lifter

Quote:
Originally posted by raider6969
whats the dp style?
No insulin spike post workout.

Either have protein and fat only on a cut or protein/fat and a slow burning carb such as oats/sweet potato/brown rice if on a bulk.


Posted by: raider6969

since im bulking , i should add carbs , but how much? normal quantity of a meal?


Posted by: raider6969

after your workout, dont you want the protein to be absorbed fast? isnt the fat and carbs gonna slow it down?


Posted by: Yanick

As far as the carbs go, you need to figure it out yourself, it depends on your ratios, how many cals you're taking etc. So figure out your cals, then figure out how many carbs you need a day, then divide by 6 and you have your carbs for six meals. Then if you want to go for the spike, move them around and get bout 50g post w/o of High GI carbs for the spike.

DP style doesn't use an insulin spike though. People get good results with it, and minimize fat gain. Of course its up to you to decide what you want to do.


Posted by: w8lifter

Quote:
Originally posted by raider6969
after your workout, dont you want the protein to be absorbed fast? isnt the fat and carbs gonna slow it down?
The carbs won't slow it down, but the fat will....but that's the whole point behind DP's diets!


Posted by: Chest Rockwell

I recently read an article which stated that
consuming 8 grams of glutamine post workout
restores glycogen as effectively as consuming 61 grams
of glucose.
Thoughts????


Posted by: raider6969

since the fat will slow the whey absorption after the workout, will i get the same results with the dp as with the insuline spike?


Posted by: w8lifter

Quote:
Originally posted by Chest Rockwell
I recently read an article which stated that
consuming 8 grams of glutamine post workout
restores glycogen as effectively as consuming 61 grams
of glucose.
Thoughts????
Yeah....can ya post the article?


Posted by: w8lifter

Quote:
Originally posted by raider6969
since the fat will slow the whey absorption after the workout, will i get the same results with the dp as with the insuline spike?
W/ DP's diet's you will gain LEAN body mass....unlike a regular bulk that utilizes insulin spikes daily, you will not gain a lot of fat.


Posted by: raider6969

how is it that the dp's diet u get lbm and the insuline spike you gain fat?


Posted by: w8lifter

Quote:
Originally posted by raider6969
how is it that the dp's diet u get lbm and the insuline spike you gain fat?
Not just fat...I'm just saying you will gain less fat w/ DP's diet...you really need to read and learn!

Take some time to read these:

Bulking w/ Slow Burners

High Pro, Mod Fat, No sugar diet


Posted by: raider6969

it looks like a good idea to bulk up for 3-5 weeks and then cut for 2-3 weeks. i guess bulking up non stop thru out the year will only lead to mass gain along with alot of fat. since i dont want a physique like mark henry, from wwe, id prefer to cut.
w8lifter, do u have an article about cutting?
during cutting, u need to do high reps for wight training or can u do 6 - 10 reps?


Posted by: Yanick

Whether cutting or bulking you need to work for mass. But when cutting you need to decrease volume/intensity a bit so as not to overtrain.


Posted by: raider6969

during cutting i need to stop eating carbs?add cardio?


Posted by: w8lifter

raider....there's a sticky thread at the top of this nutrition forum....open it and read the fat loss primer


Posted by: raider6969

w8, i saw ur pics, ur a hottie



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