Diet - A bit re-tooled!

[Shibbel]

I changed my diet up a little bit...i'm using fish oil pills now. How am using them in the right amount, at the right time?

Meal 1:

6 Egg Whites
3/4 CUP slow cooking oats (before cooking)
1/4 blueberries (frozen, plain)
1 whole egg
1 fish oil pill

or

2 scoops ON pro-complex whey
3/4 CUP oats
1 fish oil pill

Meal2:

2 scoops whey
1/2 cup oatmeal (dry)
1 fish oil pill

Meal3:

1/2 CUP brown rice (before cooking)
78oz chicken breast
1/2 cup green beans
2 fish oil pill


meal 4:

PWO shake

2 scoops whey
4TB malto
1TB dextrose

or

NON-work out days only
2 scoops whey
1TB natural PB
2 fish oil pill

Meal 5:

7oz Chicken Breast
2 cups broccoli/cauliflower or 2 cups green beans or 12 Brussels sprouts
2 fish oil pill


Meal 6:

2 scoops whey
1TB natural PB
2 fish oil pill

 

[Shibbel]

anyone care to chime in?

 

[CowPimp]

I say stop using so much whey. It really isn't very good protein except right after a workout or when you first wakeup because it doesn't stay in your system for very long. I would replace it with cottage cheese, tuna, sardines, or some other form of slower absorbing protein. Also, list your macros.

 

[Jodi]

Actually, your diet looks pretty solid to me. I only go for 2 protein shakes a day but that's JMO! You may want to increase the fish oil a bit and also it wouldn't hurt to add a bit of olive oil somewhere as well

 

[Xantix]

Looks good, but I would go hungry with that diet. I don't think I could personally handle that many supplemented meals.

 

[Shibbel]

how's this for a change?


Meal 1:
6 Egg Whites
3/4 CUP slow cooking oats (before cooking)
1/4 blueberries (frozen, plain)
1 whole egg
1 fish oil pill
2 opti-men multi vitamins
5 grams glutamine (on non-workout days)
1 scoop swole (on non-workout days)


421 10 45 36 calories/fat/carbs/protein


Meal2:
1/4 cup (dry) brown rice
6oz 95% lean ground beef
2 fish oil pills

395 12 32 38

or

6oz tuna
1TB safflower mayo
1 cup sweet potatoes

401 13 42 28


Meal3:
1/2 CUP brown rice (before cooking)
6oz chicken breast
1 cup green beans
2 fish oil pill
1 scoop swole (2 hours before workout)


531 8 72 41

Meal 4:
PWO shake

2 scoops whey
4TB malto
1TB dextrose
10 grams glutamine
1 scoop swole


397 3 50 40

or

NON-work out days only
2 scoops whey
1TB natural PB
2 fish oil pill


340 13 10 50

Meal 5:
7oz Chicken Breast
2 cups broccoli/cauliflower or 2 cups green beans or 12 Brussels sprouts
1 TB olive oil
2 fish oil pill

395 21 9 44

Meal 6:
2 scoops whey
1TB natural PB
2 fish oil pill


340 13 10 50

totals are about this, depending on the meal and if it's a workout day = cals/2,479 fat/67 carbs/218 protein/249

 

[Jodi]

Looks good, again though, IMO, I would still add a few more fish oil. Yes, I'm a fish oil junkie Seriously though, it depends on your somatype and bf% levels. The fatter you are or have the tendancy to become fatter the more fish oil you should take.

Oh and add 1 more serving of those green things

 

[BulkMeUp]

Hey Jodi

The fatter you are or have the tendancy to become fatter the more fish oil you should take

Well, i dont have a tendency to put on fat normally. But i do expect some with my bulk schedule.
At present i take 1tbsp olive oil with 2 caps fish oil along with a Pro meal which is my last meal of the day (which contains 1cup cottage cheese and 1egg). Total daily 75g fats from all other food sources as per my food log.
Additional info : Height 6' ; weight 165 ; bf26% (not accurate); total daily carbs-295 / pro-226.
Should i increase my intake of oils? if so to what level?
Thanks

 

[Jodi]

Your dietary fat should consists mostly of EFA's. If you are only taking only 2 fish oil, I would definately suggest adding more.

 

[Shibbel]

Jodi,

Thanks! I'll add a cup of green stuff to meal 2. And as far as fish oil pills...how many more should I add? I'm taking 10 as is. My body puts on fat and muscle very easily...I can also lose fat easy.

Also, is it better to take them later on at night....say 5+5 in meals 5&6? I know that Atherjen does this...whats the benifits...if any?

Thanks again,

Wesam

 

[Jodi]

on the green!

I would suggest 3 caps per meal save for PWO.